αρακάς
Ο αρακάς είναι γλυκό πράσινο όσπριο με 81 θερμίδες ανά 100g και φυλλικό οξύ (B9). Ταιριάζει σε σούπες, σαλάτες και συνοδευτικά.
Σχετικά
Ο αρακάς είναι μικρό, γλυκό και τρυφερό όσπριο με φρέσκια πράσινη γεύση. Χρησιμοποιείται συχνά σε σούπες, μαγειρευτά, σαλάτες, συνοδευτικά πιάτα, καθώς και σε πιάτα με ζυμαρικά ή ρύζι.
Διατροφικά στοιχεία
Ανά 100g
% Ημερήσια Αξία βάσει διατροφής 2000 kcal
Θερμίδες
81 kcal
4% DV
Συνολικά λιπαρά
0.4g
1% DV
Βιταμίνη D0.1g
Βιταμίνη K0.1g
Θειαμίνη (Β1)0.2g
Συνολικοί υδατάνθρακες
14.5g
5% DV
Φυλλικό οξύ (Β9)5.1g
Βιταμίνη B125.7g
Βιοτίνη (Β7)3.7g
Πρωτεΐνη
5.4g
11% DV
Φυτική πρωτεΐνη5.4g
Βιταμίνες & Μέταλλα
Βιταμίνες
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Χολίνη | 28.4mg | 5% | |
| Βιταμίνη A | 38.0mcg | 4% | |
| Θειαμίνη (Β1) | 0.3mg | 22% | |
| Ριβοφλαβίνη (Β2) | 0.1mg | 10% | |
| Νιασίνη (Β3) | 2.1mg | 13% | |
| Παντοθενικό οξύ (Β5) | 0.1mg | 2% | |
| Βιταμίνη B6 | 0.2mg | 10% | |
| Φυλλικό οξύ (Β9) | 65.0mcg | 16% | |
| Βιταμίνη C | 40.0mg | 44% | |
| Βιταμίνη E | 0.1mg | 1% | |
| Βιταμίνη K | 24.8mcg | 21% |
Μέταλλα
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Ασβέστιο | 25.0mg | 3% | |
| Χαλκός | 0.2mcg | 0% | |
| Σίδηρος | 1.5mg | 8% | |
| Μαγνήσιο | 33.0mg | 8% | |
| Φώσφορος | 108.0mg | 15% | |
| Κάλιο | 244.0mg | 5% | |
| Σελήνιο | 1.8mcg | 3% | |
| Νάτριο | 5.0mg | 0% | |
| Ψευδάργυρος | 1.2mg | 11% |
Συνταγές με αρακάς (100)
Spinach and chickpea rice bowl with red bell pepper
520 kcal
Two Brazil nuts with orange and roasted chickpeas
260 kcal
Cod with chickpeas, tomato, and wilted Swiss chard
470 kcal
Chickpea and spinach tomato curry with baked potato
510 kcal
Chickpea kale roasted potato lunch salad
460 kcal
Greek yogurt chickpea lunch plate with cucumber, tomato, herbs, and baked potato
530 kcal
Chickpea chicken salad wrap with red pepper and citrus
560 kcal
Chickpea, red pepper, and kale grain salad
460 kcal
Cod with chickpea-tomato braise and steamed green beans
470 kcal
Chickpea chicken salad with kale and citrus
540 kcal
Oven-baked cod with potatoes, peas, and parsley
480 kcal
Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds
510 kcal
Shrimp, egg, and vegetable fried quinoa
520 kcal
Greek yogurt dinner bowl with chickpeas, cucumber, herbs, and baked potato
430 kcal
Chickpea broccoli feta lunch salad with pumpkin seeds and orange
495 kcal
Cod with brown rice, peas, and roasted carrots
480 kcal
Chickpea spinach feta lunch salad with citrus
460 kcal
Sardine and chickpea tomato salad with arugula
470 kcal
Cod with quinoa, chickpeas, and kale salad
530 kcal
Chickpea chicken grain bowl with roasted peppers
590 kcal
Chickpea, Potato, and Swiss Chard Tomato Skillet
470 kcal
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Greek yogurt dinner bowl with baked potato, chickpeas, cucumber, and dill
470 kcal
Tuna chickpea salad wrap
510 kcal
Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds
690 kcal
Baked cod with potato, peas, and side salad
470 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Beef and chickpea grain bowl with kale
610 kcal
Chickpea farro salad with red bell pepper and pumpkin seeds
510 kcal
Chickpea avocado grain salad with pumpkin seeds and citrus
520 kcal
Chickpea farro kale lunch salad with citrus
470 kcal
Greek yogurt chickpea cucumber herb lunch bowl
495 kcal
Chickpea farro salad with roasted red pepper and pumpkin seeds
470 kcal
Greek yogurt chickpea cucumber lunch salad
360 kcal
Chickpea kale tomato feta salad with pumpkin seeds
470 kcal
Tuna chickpea tomato salad with iodized salt
430 kcal
Turkey avocado chickpea salad
510 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Chickpea spinach brown rice lunch bowl with pumpkin seeds
510 kcal
Chicken quinoa lunch salad with kale and chickpeas
510 kcal
Chickpea avocado spinach wrap with yogurt herb sauce
520 kcal
Chickpea tuna salad wrap
470 kcal
Chickpea tuna tomato whole-grain lunch wrap
460 kcal
Chicken Quinoa Chickpea Salad
590 kcal
Chickpea feta tomato cucumber grain bowl
560 kcal
Chickpea tofu grain bowl with broccoli and tahini
590 kcal
Beef chickpea vegetable grain bowl
680 kcal
Chickpea broccoli brown rice lunch bowl with tahini
560 kcal
Chickpea chicken broccoli grain bowl
590 kcal
Greek-style chicken dinner bowl with chickpeas, spinach, tomato, and baked potato
610 kcal
Chickpea spinach curry with brown rice
530 kcal
Chickpea avocado grain lunch bowl
610 kcal
Lentil and chickpea grain bowl with roasted sweet potato and tahini
680 kcal
Sardine and chickpea grain salad
590 kcal
Chickpea spinach tomato curry with brown rice
560 kcal
Turkey avocado chickpea lunch wrap
590 kcal
Μπριζόλα T-bone με αρακά, σάλτσα μπεαρνέζ και τριπλοτηγανητές πατάτες
1450 kcal
Chickpea tomato stew with potatoes, zucchini, and parsley
470 kcal
Chickpea and kale quinoa dinner bowl with roasted mushrooms
480 kcal
Chickpea and Sweet Potato Curry with Kale
540 kcal
Chickpea and mushroom tomato pasta with nutritional yeast
590 kcal
Greek yogurt chickpea cucumber pita plate
470 kcal
Greek yogurt chickpea cucumber grain bowl
430 kcal
Tofu chickpea grain salad
510 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Chickpea seaweed tahini wrap
510 kcal
Fortified tofu quinoa power bowl
620 kcal
Chickpea kale grain salad with pumpkin seeds
470 kcal
Chickpea spinach tomato curry with brown rice and fortified soy yogurt
575 kcal
Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds
590 kcal
Chickpea Tomato Kale Stew with Pumpkin Seeds
480 kcal
Chickpea, mushroom, and spinach curry with baked potato
540 kcal
Chicken, chickpea, and kale skillet
560 kcal
Chicken, chickpea, and red bell pepper skillet
520 kcal
Cod with chickpeas, kale, and tomato-garlic braise
500 kcal
Lentil and chickpea stew with tomatoes, red bell pepper, and kale
540 kcal
Chicken, chickpea, and broccoli skillet with lemon
495 kcal
Chickpea spinach red pepper grain bowl
480 kcal
Chickpea, cucumber, tomato, feta, and seaweed grain bowl
560 kcal
Chickpea kale citrus grain bowl
510 kcal
Greek yogurt chickpea cucumber lunch bowl
430 kcal
Greek yogurt chickpea cucumber tomato lunch plate
390 kcal
Spinach chickpea tofu salad with citrus
470 kcal
Massaman κάρι με ρύζι μπασμάτι και αρακά
620 kcal
Chicken quinoa bowl with spinach, chickpeas, and tomatoes
540 kcal
Shrimp stir-fry with mixed vegetables and quinoa
510 kcal
Chicken stir-fry with tofu, brown rice, and mixed vegetables
680 kcal
Tofu stir-fry with brown rice and mixed vegetables
590 kcal
Salmon avocado salad with mixed greens, tomatoes, and chickpeas
540 kcal
Salmon brown rice salad with kale, chickpeas, and lemon dressing
680 kcal
Chicken and chickpea Mediterranean salad with bell peppers and feta
540 kcal
Greek yogurt chicken salad with chickpeas and pumpkin seeds
520 kcal
Lentil and chickpea Mediterranean salad with feta and cucumber
560 kcal
Tuna and chickpea salad sandwich on whole grain bread
560 kcal
Salmon quinoa power bowl with spinach, chickpeas, and avocado
680 kcal
Tuna and chickpea whole-grain wrap with lettuce and cucumber
510 kcal
Chicken quinoa bowl with broccoli, chickpeas, and tahini
710 kcal
Στιφάδο με ρεβίθια, σπανάκι και ντομάτα
390 kcal
Ζεστό μπολ με ρεβίθια και σπανάκι με σκόρδο, πάπρικα και κύμινο
405 kcal
Πανέ χοιρινή κοτολέτα με λευκό ρύζι ατμού και αρακά χωρίς βούτυρο
465 kcal