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Veliki bijeli grah u umaku od rajčice s jogurtom, krastavcem i koprom

Veliki bijeli grah u umaku od rajčice s jogurtom, krastavcem i koprom
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Nutritivne vrijednosti

Po porciji od 620 g

% dnevne vrijednosti na temelju prehrane od 2000 kcal

Kalorije 520 kcal
26% DV
Ukupne masti 14.0g
22% DV
Mononezasićene masti7.1g
Polinezasićene masti2.1g
Zasićene masti4.2g
Trans masti0.1g
Ukupni ugljikohidrati 79.0g
26% DV
Vlakna18.0g
Škrob37.0g
Šećeri24.0g
Proteini 20.0g
40% DV
Životinjski proteini6.0g
Biljni proteini14.0g

O proizvodu

Jelo na bazi mahunarki s velikim bijelim grahom u umaku od rajčice, prilogom od jogurta, krastavca i kopra te colom. Umjereno je kalorično, bogato ugljikohidratima i vlaknima, uz umjeren udio proteina i relativno malo masti.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluživot
Biotin (B7)8.0mcg27%
Kolin58.0mg11%
Folat (B9)210.0mcg53%
Niacin (B3)2.8mg18%
Pantotenska kiselina (B5)1.4mg28%
Riboflavin (B2)0.5mg38%
Tiamin (B1)0.4mg33%
Vitamin A85.0mcg9%
Vitamin B120.9mcg38%
Vitamin B60.5mg29%
Vitamin C18.0mg20%
Vitamin D0.4mcg2%
Vitamin E2.1mg14%
Vitamin K24.0mcg20%

Minerali

NutrijentKoličinaDV%Poluživot
Kalcij260.0mg26%
Bakar520.0mcg58%
Željezo6.2mg34%
Magnezij105.0mg25%
Fosfor310.0mg44%
Kalij1180.0mg25%
Selen14.0mcg25%
Natrij980.0mg43%
Cink2.6mg24%

Maslac grah u umaku od rajčice s jogurtom, krastavcem i koprom

Zasitan varivo od graha posluženo s hladnim preljevom od jogurta, krastavca i kopra. Cola ovdje nije standardan sastojak za kuhanje, pa ovo najvjerojatnije nalikuje jednostavnom varivu od maslac graha sa svježim prilogom od jogurta.

Sastojci za ukupno 620 g
  • Maslac grah 250 g

  • Umak od rajčice 140 g

  • Luk 60 g

  • Češnjak 10 g

  • Maslinovo ulje 15 g

  • Jogurt 90 g

  • Krastavac 40 g

  • Kopar 5 g

  • Cola 0 g

  • Sol 5 g

  • Crni papar 3 g

  • Sušeno začinsko bilje 2 g


    • Upute
  • 1. Sitno nasjeckajte luk i češnjak. Krastavac narežite na kockice, a kopar nasjeckajte.

  • 2. Zagrijte maslinovo ulje u tavi na srednje jakoj vatri. Dodajte luk i kuhajte dok ne omekša, oko 5 minuta.

  • 3. Dodajte češnjak, sušeno začinsko bilje, sol i crni papar. Kuhajte 1 minutu.

  • 4. Umiješajte umak od rajčice i maslac grah. Lagano kuhajte 8 do 10 minuta, dok se sve ne zagrije i malo zgusne.

  • 5. U maloj zdjeli pomiješajte jogurt s krastavcem i koprom.

  • 6. Poslužite maslac grah vruć, s mješavinom jogurta odozgo ili sa strane.


    • Vrijeme pripreme
    10 minuta

    Vrijeme kuhanja
    15 minuta

    Korisni savjeti
  • Ako je umak od rajčice vrlo gust, tijekom laganog kuhanja dodajte malo vode.

  • Ohladite preljev od jogurta prije posluživanja za svježiji kontrast.

  • Cola nije potrebna za ovo jelo i najbolje ju je zanemariti, osim ako nije bila predviđena kao piće.
    • VegetarijanskaBez glutenaUravnotežena
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