edamame
El edamame son vainas de soja tierna con 121 calorías por 100 g, folato (B9) y proteína; va bien en snacks, bowls y guarniciones.
Acerca de
El edamame son semillas de soja jóvenes y verdes, con un sabor suave, ligeramente dulce y a nuez, y una textura tierna pero algo firme. Suele cocinarse al vapor o hervido y servirse como snack o entrante, o añadirse a ensaladas, bowls de arroz, salteados y sopas.
Información nutricional
Por 100 g
% Valor diario basado en una dieta de 2000 kcal
Calorías
121 kcal
6% DV
Grasa total
5.2g
8% DV
Vitamina D0.7g
Vitamina K1.1g
Tiamina (B1)3.0g
Carbohidratos totales
8.9g
3% DV
Folato (B9)5.2g
Vitamina B122.2g
Biotina (B7)1.5g
Proteína
11.9g
24% DV
Proteína vegetal11.9g
Vitaminas y minerales
Vitaminas
| Nutriente | Cantidad | % VD | Semivida |
|---|---|---|---|
| Colina | 56.6mg | 10% | |
| Folato (B9) | 311.0mcg | 78% | |
| Niacina (B3) | 0.9mg | 6% | |
| Ácido pantoténico (B5) | 0.5mg | 10% | |
| Riboflavina (B2) | 0.3mg | 24% | |
| Tiamina (B1) | 0.1mg | 13% | |
| Vitamina A | 15.0mcg | 2% | |
| Vitamina B6 | 0.1mg | 9% | |
| Vitamina C | 9.7mg | 11% | |
| Vitamina E | 0.7mg | 5% | |
| Vitamina K | 26.7mcg | 22% |
Minerales
| Nutriente | Cantidad | % VD | Semivida |
|---|---|---|---|
| Calcio | 63.0mg | 6% | |
| Cobre | 0.3mcg | 0% | |
| Hierro | 2.3mg | 13% | |
| Magnesio | 64.0mg | 15% | |
| Fósforo | 169.0mg | 24% | |
| Potasio | 436.0mg | 9% | |
| Selenio | 1.7mcg | 3% | |
| Sodio | 6.0mg | 0% | |
| Zinc | 1.4mg | 13% |
Recetas con edamame (22)
Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper
495 kcal
Turkey avocado whole-grain wrap with side edamame
590 kcal
Edamame tofu soba salad with sesame and cucumber
560 kcal
Bowl de salmón glaseado con edamame, pepino, cebolleta y sésamo
565 kcal
Pollo glaseado con sésamo con edamame y pepino
585 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tempeh broccoli soba lunch bowl
590 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing
490 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Salmon brown rice salad with kale, edamame, and sesame dressing
680 kcal
Tofu soba noodle salad with edamame, cucumber, and seaweed
540 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Tofu and edamame rice bowl with broccoli and sesame
590 kcal
Tofu edamame soba bowl
560 kcal
Tofu and edamame soba bowl with seaweed
560 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal
