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Tartine à l’avocat, tomate, roquette et graines de courge

Tartine à l’avocat, tomate, roquette et graines de courge
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Informations nutritionnelles

Par portion de 145 g

% Valeur quotidienne basée sur un régime de 2000 kcal

Calories 255 kcal
13% DV
Lipides totaux 16.2g
25% DV
Acides gras mono-insaturés10.2g
Acides gras polyinsaturés2.8g
Acides gras saturés2.3g
Glucides totaux 24.1g
8% DV
Fibres7.4g
Amidon14.0g
Sucres2.7g
Protéines 6.8g
14% DV
Protéines végétales6.8g

À propos

Une petite tartine ouverte garnie d’avocat, de tomate et de roquette, probablement assaisonnée d’un filet d’huile d’olive et légèrement relevée. Elle apporte des graisses saines et des fibres, avec une teneur en protéines plutôt modérée.

Ingrédients

Vitamines & minéraux

Vitamines

NutrimentQuantitéVQ%Demi-vie
Biotine (B7)3.8mcg13%
Choline18.0mg3%
Folates (B9)92.0mcg23%
Niacine (B3)2.1mg13%
Acide pantothénique (B5)0.9mg18%
Riboflavine (B2)0.1mg9%
Thiamine (B1)0.2mg18%
Vitamine A98.0mcg11%
Vitamine B60.3mg19%
Vitamine C13.4mg15%
Vitamine E2.6mg17%
Vitamine K46.0mcg38%

Minéraux

NutrimentQuantitéVQ%Demi-vie
Calcium54.0mg5%
Cuivre260.0mcg29%
Fer2.1mg12%
Magnésium58.0mg14%
Phosphore118.0mg17%
Potassium472.0mg10%
Sélénium10.5mcg19%
Sodium278.0mg12%
Zinc1.1mg10%

Tartine à l’avocat avec tomate, roquette et graines de courge

Une simple tartine garnie d’avocat crémeux, de tomate fraîche, de roquette poivrée et de graines de courge croquantes. Elle est finie avec de l’huile d’olive, du sel et du poivre noir pour un repas léger et équilibré.

Ingrédients


  • Tartine de pain blanc, 35 g

  • Avocat, 60 g

  • Roquette, 15 g

  • Tomate, 20 g

  • Graines de courge, 8 g

  • Huile d’olive, 6 g

  • Sel, 1 g

  • Poivre noir, 0.5 g


    • Total : 145.5 g

    Instructions


  • 1. Faites griller le pain jusqu’à ce qu’il soit croustillant et légèrement doré.

  • 2. Écrasez ou tranchez l’avocat et étalez-le uniformément sur la tartine.

  • 3. Garnissez de tomate en tranches et de roquette.

  • 4. Arrosez d’un filet d’huile d’olive.

  • 5. Parsemez de graines de courge, de sel et de poivre noir.

  • 6. Servez immédiatement.


    • Temps de préparation


    5 minutes

    Temps de cuisson


    3 minutes

    Conseils utiles


    Utilisez un avocat mûr pour obtenir la meilleure texture. Si vous le souhaitez, assaisonnez légèrement la tomate avant l’assemblage pour rehausser la saveur.
    VégétarienMéditerranéenÉquilibré
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