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Judías blancas en salsa de tomate con yogur de pepino y eneldo

Judías blancas en salsa de tomate con yogur de pepino y eneldo
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Información nutricional

Por porción de 620 g

% Valor diario basado en una dieta de 2000 kcal

Calorías 520 kcal
26% DV
Grasa total 14.0g
22% DV
Grasas monoinsaturadas7.1g
Grasas poliinsaturadas2.1g
Grasas saturadas4.2g
Grasas trans0.1g
Carbohidratos totales 79.0g
26% DV
Fibra18.0g
Almidón37.0g
Azúcares24.0g
Proteína 20.0g
40% DV
Proteína animal6.0g
Proteína vegetal14.0g

Acerca de

Un plato a base de legumbres con judías blancas en salsa de tomate, una guarnición de yogur con pepino y una cola. Aporta 520 calorías por ración de 620 g, con muchos carbohidratos y fibra, proteína moderada y un contenido relativamente bajo de grasa.

Ingredientes

Vitaminas y minerales

Vitaminas

NutrienteCantidad% VDSemivida
Biotina (B7)8.0mcg27%
Colina58.0mg11%
Folato (B9)210.0mcg53%
Niacina (B3)2.8mg18%
Ácido pantoténico (B5)1.4mg28%
Riboflavina (B2)0.5mg38%
Tiamina (B1)0.4mg33%
Vitamina A85.0mcg9%
Vitamina B120.9mcg38%
Vitamina B60.5mg29%
Vitamina C18.0mg20%
Vitamina D0.4mcg2%
Vitamina E2.1mg14%
Vitamina K24.0mcg20%

Minerales

NutrienteCantidad% VDSemivida
Calcio260.0mg26%
Cobre520.0mcg58%
Hierro6.2mg34%
Magnesio105.0mg25%
Fósforo310.0mg44%
Potasio1180.0mg25%
Selenio14.0mcg25%
Sodio980.0mg43%
Zinc2.6mg24%

Judías blancas en salsa de tomate con yogur de pepino y eneldo

Un guiso contundente de judías servido con una cobertura fresca de yogur, pepino y eneldo. La cola no es un ingrediente de cocina habitual aquí, así que lo más probable es que esto se parezca a un sencillo guiso de judías blancas con una guarnición fresca de yogur.

Ingredientes para 620 g en total
  • Judías blancas 250 g

  • Salsa de tomate 140 g

  • Cebolla 60 g

  • Ajo 10 g

  • Aceite de oliva 15 g

  • Yogur 90 g

  • Pepino 40 g

  • Eneldo 5 g

  • Cola 0 g

  • Sal 5 g

  • Pimienta negra 3 g

  • Hierbas secas 2 g


    • Instrucciones
  • 1. Pica finamente la cebolla y el ajo. Corta el pepino en dados y pica el eneldo.

  • 2. Calienta el aceite de oliva en una sartén a fuego medio. Añade la cebolla y cocina hasta que esté tierna, unos 5 minutos.

  • 3. Añade el ajo, las hierbas secas, la sal y la pimienta negra. Cocina durante 1 minuto.

  • 4. Incorpora la salsa de tomate y las judías blancas. Cocina a fuego lento de 8 a 10 minutos hasta que esté bien caliente y haya espesado ligeramente.

  • 5. Mezcla el yogur con el pepino y el eneldo en un bol pequeño.

  • 6. Sirve las judías blancas calientes con la mezcla de yogur por encima o al lado.


    • Tiempo de preparación
    10 minutos

    Tiempo de cocción
    15 minutos

    Consejos útiles
  • Si la salsa de tomate está muy espesa, añade un chorrito de agua durante la cocción a fuego lento.

  • Enfría la cobertura de yogur antes de servir para un contraste más fresco.

  • La cola no es necesaria para este plato y es mejor ignorarla, a menos que estuviera pensada como bebida.
    • VegetarianaSin glutenEquilibrada
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