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Fagioli di Lima al sugo di pomodoro con yogurt, cetriolo e aneto

Fagioli di Lima al sugo di pomodoro con yogurt, cetriolo e aneto
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Valori nutrizionali

Per porzione da 620 g

% Valore giornaliero basato su una dieta di 2000 kcal

Calorie 520 kcal
26% DV
Grassi totali 14.0g
22% DV
Grassi monoinsaturi7.1g
Grassi polinsaturi2.1g
Grassi saturi4.2g
Grassi trans0.1g
Carboidrati totali 79.0g
26% DV
Fibre18.0g
Amido37.0g
Zuccheri24.0g
Proteine 20.0g
40% DV
Proteine animali6.0g
Proteine vegetali14.0g

Informazioni

Un piatto a base di legumi con fagioli di Lima al sugo di pomodoro, contorno di yogurt con cetriolo e una cola. Ha 520 calorie per porzione da 620 g, molti carboidrati e fibre, proteine moderate e pochi grassi.

Ingredienti

Vitamine e minerali

Vitamine

NutrienteQuantità%VNREmivita
Biotina (B7)8.0mcg27%
Colina58.0mg11%
Folato (B9)210.0mcg53%
Niacina (B3)2.8mg18%
Acido pantotenico (B5)1.4mg28%
Riboflavina (B2)0.5mg38%
Tiamina (B1)0.4mg33%
Vitamina A85.0mcg9%
Vitamina B120.9mcg38%
Vitamina B60.5mg29%
Vitamina C18.0mg20%
Vitamina D0.4mcg2%
Vitamina E2.1mg14%
Vitamina K24.0mcg20%

Minerali

NutrienteQuantità%VNREmivita
Calcio260.0mg26%
Rame520.0mcg58%
Ferro6.2mg34%
Magnesio105.0mg25%
Fosforo310.0mg44%
Potassio1180.0mg25%
Selenio14.0mcg25%
Sodio980.0mg43%
Zinco2.6mg24%

Fagioli di Lima in salsa di pomodoro con yogurt al cetriolo e aneto

Uno stufato sostanzioso di fagioli servito con una fresca guarnizione di yogurt, cetriolo e aneto. La cola non è un ingrediente standard in questa preparazione, quindi molto probabilmente si tratta di un semplice stufato di fagioli di Lima con un contorno fresco allo yogurt.

Ingredienti per 620 g totali
  • Fagioli di Lima 250 g

  • Salsa di pomodoro 140 g

  • Cipolla 60 g

  • Aglio 10 g

  • Olio d'oliva 15 g

  • Yogurt 90 g

  • Cetriolo 40 g

  • Aneto 5 g

  • Cola 0 g

  • Sale 5 g

  • Pepe nero 3 g

  • Erbe aromatiche secche 2 g


    • Istruzioni
  • 1. Trita finemente la cipolla e l'aglio. Taglia il cetriolo a dadini e trita l'aneto.

  • 2. Scalda l'olio d'oliva in una padella a fuoco medio. Aggiungi la cipolla e cuoci finché non si ammorbidisce, circa 5 minuti.

  • 3. Aggiungi l'aglio, le erbe aromatiche secche, il sale e il pepe nero. Cuoci per 1 minuto.

  • 4. Unisci la salsa di pomodoro e i fagioli di Lima. Lascia sobbollire dolcemente per 8-10 minuti, finché saranno ben caldi e leggermente addensati.

  • 5. Mescola lo yogurt con il cetriolo e l'aneto in una ciotolina.

  • 6. Servi i fagioli di Lima caldi con il composto di yogurt sopra oppure a lato.


    • Tempo di preparazione
    10 minuti

    Tempo di cottura
    15 minuti

    Consigli utili
  • Se la salsa di pomodoro è molto densa, aggiungi un goccio d'acqua durante la cottura.

  • Raffredda la guarnizione di yogurt prima di servire per un contrasto più fresco.

  • La cola non è necessaria per questo piatto ed è meglio ignorarla, a meno che non fosse prevista come bevanda.
    • VegetarianaSenza glutineBilanciata
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