edamame
Edamame on noored sojaoad, milles on 121 kcal 100 g kohta ning folaati ja valku. Sobib suupisteks, kaussidesse ja lisandiks.
Teave
Edamame on noored rohelised sojaoad, mille maitse on õrnalt magus ja pähkline ning tekstuur pehme, kuid kergelt tihke. Neid aurutatakse või keedetakse sageli ning serveeritakse suupistena või eelroana, samuti lisatakse salatitesse, riisikaussidesse, vokiroogadesse ja suppidesse.
Toitumisalane teave
100 g kohta
% päevasest väärtusest põhineb 2000 kcal dieedil
Kalorid
121 kcal
6% DV
Rasvad kokku
5.2g
8% DV
D-vitamiin0.7g
K-vitamiin1.1g
tiamiin (B1-vitamiin)3.0g
Süsivesikud kokku
8.9g
3% DV
folaat (B9-vitamiin)5.2g
B12-vitamiin2.2g
biotiin (B7-vitamiin)1.5g
Valk
11.9g
24% DV
Taimne valk11.9g
Vitamiinid ja mineraalid
Vitamiinid
| Toitaine | Kogus | PV% | Poolestusaeg |
|---|---|---|---|
| koliin | 56.6mg | 10% | |
| folaat (B9-vitamiin) | 311.0mcg | 78% | |
| niatsiin (B3-vitamiin) | 0.9mg | 6% | |
| pantoteenhape (B5-vitamiin) | 0.5mg | 10% | |
| riboflaviin (B2-vitamiin) | 0.3mg | 24% | |
| tiamiin (B1-vitamiin) | 0.1mg | 13% | |
| A-vitamiin | 15.0mcg | 2% | |
| B6-vitamiin | 0.1mg | 9% | |
| C-vitamiin | 9.7mg | 11% | |
| E-vitamiin | 0.7mg | 5% | |
| K-vitamiin | 26.7mcg | 22% |
Mineraalid
| Toitaine | Kogus | PV% | Poolestusaeg |
|---|---|---|---|
| kaltsium | 63.0mg | 6% | |
| vask | 0.3mcg | 0% | |
| raud | 2.3mg | 13% | |
| magneesium | 64.0mg | 15% | |
| fosfor | 169.0mg | 24% | |
| kaalium | 436.0mg | 9% | |
| seleen | 1.7mcg | 3% | |
| naatrium | 6.0mg | 0% | |
| tsink | 1.4mg | 13% |
Retseptid koostisosaga 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
Glaseeritud lõhe kauss edamame, kurgi, rohelise sibula ja seesamiga
565 kcal
Seesamiglasuuris kana edamame ja kurgiga
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
