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કોળાના બીજ

કોળાના બીજમાં 100 ગ્રામ દીઠ 559 કેલરી હોય છે અને તે તાંબાથી સમૃદ્ધ છે. નાસ્તા, બેકિંગ અને સલાડ માટે લોકપ્રિય છે.

કોળાના બીજ

વિશે

કોળાના બીજ, જેને પેપિટાસ પણ કહે છે, નાના, ચપટા, લીલા બીજ છે. તેનો સ્વાદ સમૃદ્ધ અને નટી હોય છે અને તેની રચના આનંદદાયક કરકરો સ્પર્શ આપે છે. તે સામાન્ય રીતે શેકીને નાસ્તા તરીકે ખવાય છે, સલાડ અને સૂપ પર છાંટવામાં આવે છે, અથવા બેકિંગ અને ગ્રેનોલામાં વપરાય છે.

પોષણ તથ્યો

દર 100g

% દૈનિક મૂલ્ય 2000 kcal આહાર પર આધારિત

કેલરી 559 kcal

28% DV

કુલ ચરબી 49.0g

75% DV

વિટામિન D8.7g

વિટામિન K16.2g

થાયામિન (B1)20.9g

કુલ કાર્બોહાઇડ્રેટ 10.7g

4% DV

ફોલેટ (B9)6.0g

વિટામિન B121.4g

બાયોટિન (B7)3.3g

પ્રોટીન 30.2g

60% DV

વનસ્પતિજન્ય પ્રોટીન30.2g

વિટામિન અને ખનિજો

વિટામિન

પોષક તત્વ	માત્રા	DV%	અર્ધ-આયુષ્ય
કોલિન	63.0mg	11%
થાયામિન (B1)	0.3mg	23%
રાઇબોફ્લેવિન (B2)	0.2mg	12%
નાયાસિન (B3)	5.0mg	31%
પેન્ટોથેનિક એસિડ (B5)	0.8mg	15%
વિટામિન B6	0.1mg	8%
ફોલેટ (B9)	58.0mcg	14%
વિટામિન C	1.9mg	2%
વિટામિન E	2.2mg	15%
વિટામિન K	7.3mcg	6%

ખનિજો

પોષક તત્વ	માત્રા	DV%	અર્ધ-આયુષ્ય
કેલ્શિયમ	46.0mg	5%
તાંબું	1343.0mcg	149%
લોહતત્ત્વ	8.8mg	49%
મેગ્નેશિયમ	592.0mg	141%
ફોસ્ફરસ	1233.0mg	176%
પોટેશિયમ	809.0mg	17%
સેલેનિયમ	9.4mcg	17%
સોડિયમ	7.0mg	0%
ઝીંક	7.8mg	71%

કોળાના બીજ સાથેની રેસીપી (100)

Spinach lentil salad with red bell pepper and pumpkin seeds

Two Brazil nuts with kiwi and pumpkin seeds

Pumpkin seed and orange snack

Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta

Greek yogurt bowl with strawberries, kiwi, and pumpkin seeds

Salmon quinoa bowl with spinach, roasted red pepper, avocado, and pumpkin seeds

Greek yogurt bowl with fortified yogurt, kiwi, pumpkin seeds, and oats

Spinach oat bowl with banana and pumpkin seeds

Kiwi, pumpkin seeds, and fortified milk

Greek yogurt oat bowl with banana, kiwi, chia, and pumpkin seeds

Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments

Chicken Lentil Sweet Potato Lunch Bowl

Chickpea kale roasted potato lunch salad

Baked potato cottage cheese and side kale salad

Greek yogurt bowl with kiwi, banana, chia seeds, and pumpkin seeds

Cottage cheese bowl with papaya, orange, walnuts, and pumpkin seeds

Greek yogurt dinner bowl with pumpkin seeds, kiwi, and berries

Chicken quinoa salad with spinach and avocado

Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette

Chickpea, red pepper, and kale grain salad

Chicken quinoa dinner bowl with broccoli, red bell pepper, and pumpkin seeds

Chickpea chicken salad with kale and citrus

Shrimp quinoa dinner bowl with avocado, broccoli, and pumpkin seeds

Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds

Chicken thigh bowl with white beans, roasted red pepper, and pumpkin seeds

Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds

Chickpea broccoli feta lunch salad with pumpkin seeds and orange

Fortified oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Chickpea spinach feta lunch salad with citrus

Chicken quinoa dinner bowl with avocado, pumpkin seeds, and roasted Brussels sprouts

Chicken, quinoa, broccoli, and pumpkin seed dinner bowl

Turkey broccoli brown rice lunch bowl

Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds

Chicken quinoa dinner bowl with broccoli and pumpkin seeds

Lentil and roasted vegetable lunch salad

Chickpea farro salad with red bell pepper and pumpkin seeds

Chickpea avocado grain salad with pumpkin seeds and citrus

Chickpea farro kale lunch salad with citrus

Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds

Turkey, roasted sweet potato, and pumpkin seed grain bowl

Chickpea farro salad with roasted red pepper and pumpkin seeds

Salmon and roasted sweet potato spinach salad

Chickpea kale tomato feta salad with pumpkin seeds

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Bean and vegetable baked potato with Greek yogurt

Greek yogurt bowl with pumpkin seeds, kiwi, and berries as a light dinner add-on

Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet

Turkey avocado sweet potato plate

Chickpea chicken broccoli grain bowl

Fortified oatmeal with milk, pumpkin seeds, and blueberries

Chicken, quinoa, and broccoli dinner bowl

Baked potato with cottage cheese, broccoli, and pumpkin seeds

Chickpea avocado grain lunch bowl

Chicken and white bean spinach salad

Lentil chicken spinach salad

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Overnight oats with chia, pumpkin seeds, banana, and fortified milk

Greek yogurt breakfast bowl with kiwi, strawberries, pumpkin seeds, and oats

Overnight oats with chia seeds, Greek yogurt, kiwi, and pumpkin seeds

Fortified soy yogurt breakfast bowl with kiwi, strawberries, chia, and pumpkin seeds

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Fortified Soy Yogurt Dinner Bowl with Berries, Chia, Pumpkin Seeds, and 1 Brazil Nut

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds

White Bean, Sweet Potato, and Tomato Skillet with Pumpkin Seeds

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chickpea kale grain salad with pumpkin seeds

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Chickpea Tomato Kale Stew with Pumpkin Seeds

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Chickpea spinach red pepper grain bowl

Chicken broccoli sweet potato lunch bowl

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Plain Greek Yogurt with Chia Seeds, Pumpkin Seeds, and Blueberries

Overnight oats with milk, pumpkin seeds, strawberries, and almond butter

Greek yogurt breakfast bowl with kiwi, berries, pumpkin seeds, and chia

Greek yogurt bowl with kiwi, strawberries, pumpkin seeds, and oats

Greek yogurt breakfast bowl with kiwi, banana, oats, and pumpkin seeds

Greek yogurt oatmeal bowl with banana, kiwi, chia seeds, and pumpkin seeds

Overnight oats with milk, banana, pumpkin seeds, and blueberries

Fortified Greek yogurt bowl with banana, chia seeds, and pumpkin seeds

Greek yogurt breakfast bowl with kiwi, pumpkin seeds, and fortified oats

Fortified oatmeal with strawberries and pumpkin seeds

Fortified oatmeal with banana, pumpkin seeds, and milk

Oatmeal with banana, pumpkin seeds, and milk

Fortified oatmeal with milk, banana, and pumpkin seeds

ફેટા, ઓલિવ અને ઓરેગાનો સાથે ગ્રીક સલાડ

ફેટા, ઓલિવ અને ઓરેગાનો સાથે ગ્રીક સલાડ

એવોકાડો, કરકરા શાકભાજી અને બીજ સાથેનું ચણા હમસ સલાડ બાઉલ

એવોકાડો, કરકરા શાકભાજી અને બીજ સાથેનું ચણા હમસ સલાડ બાઉલ

Greek yogurt bowl with berries and pumpkin seeds

Lentil and roasted vegetable grain bowl

Greek yogurt bowl with berries, pumpkin seeds, and oats