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ほうれん草

ほうれん草は葉物野菜です。100gあたり23kcalで、ビタミンKが豊富。サラダ、ソテー、スムージーに幅広く使えます。

ほうれん草

概要

ほうれん草は、やさしくわずかに土っぽさを感じる風味の葉物野菜です。サラダで生のまま食べるほか、ソテーにしたり、スムージーに混ぜたり、スープ、パスタ、卵料理に加えたりと、幅広く使われています。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 23 kcal

1% DV

脂質 0.4g

1% DV

ビタミンD0.1g

ビタミンB10.2g

炭水化物 3.6g

1% DV

葉酸2.2g

ビタミンB120.4g

ビオチン1.0g

たんぱく質 2.9g

6% DV

植物性たんぱく質2.9g

ビタミン＆ミネラル

ビタミン

栄養素	量	DV%	半減期
コリン	19.3mg	4%
葉酸	194.0mcg	49%
ナイアシン	0.7mg	5%
パントテン酸	0.1mg	1%
ビタミンB2	0.2mg	15%
ビタミンB1	0.1mg	7%
ビタミンA	469.0mcg	52%
ビタミンB6	0.2mg	11%
ビタミンC	28.1mg	31%
ビタミンE	2.0mg	13%
ビタミンK	482.9mcg	402%

ミネラル

栄養素	量	DV%	半減期
カルシウム	99.0mg	10%
銅	130.0mcg	14%
鉄	2.7mg	15%
マグネシウム	79.0mg	19%
リン	49.0mg	7%
カリウム	558.0mg	12%
セレン	1.0mcg	2%
ナトリウム	79.0mg	3%
亜鉛	0.5mg	5%

ほうれん草を使ったレシピ（100）

Chickpea spinach tomato curry with brown rice

Spinach egg feta potato lunch frittata with side salad

Spinach and mushroom omelet with tomato and feta

Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt

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

Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach

Lentil, spinach, and red bell pepper stew with iodized salt

Cod with sautéed spinach, white beans, and iodized-seasoned potatoes

Tomato white bean and spinach pasta with grilled shrimp

Shrimp and white bean tomato skillet with spinach

Lentil and spinach curry with brown rice

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

Lentil and Spinach Stew with Fortified Nutritional Yeast

Lentil and spinach stew with baked potato

Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes

Lentil and vegetable curry with baked potato and plain Greek yogurt

Grilled chicken, baked potato, and sautéed spinach

UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce

Vegetable omelet with mushrooms, spinach and a baked potato

Baked cod with potato, spinach and yogurt-herb sauce

Grilled chicken, white bean, and tomato skillet

Mushroom spinach omelet with baked potato and side salad

Beef and spinach stir-fry with bell peppers and quinoa

Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers

Turkey and white bean chili with spinach

Greek yogurt baked potato bowl with grilled chicken and spinach

Chicken, lentil and spinach stew

Baked potato topped with cottage cheese, spinach, and salsa

Lentil and spinach curry with baked potato

Tofu chickpea grain salad

Turkey avocado spinach wrap with bell peppers

Chickpea spinach sweet potato salad with tahini lemon dressing

Tofu, mushroom, and spinach soba bowl

Lentil and spinach curry with tomatoes

Chickpea Pasta with Tomato, Spinach, and Nutritional Yeast

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Sardine whole-grain pasta with spinach, tomato, and olive oil

Turkey and white bean spinach chili

Chickpea spinach tomato curry with brown rice and fortified soy yogurt

Lentil and spinach curry with tomato over baked potato

Lentil, spinach, and red bell pepper quinoa bowl

Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast

Lentil, spinach, and potato stew with iodized salt

Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice

Lentil and spinach curry with baked sweet potato

Chickpea, mushroom, and spinach curry with baked potato

Sardine pasta with tomatoes, parsley, and wilted greens

Lentil and spinach stew with tomatoes

Lentil and spinach stew with tomatoes and herbs

Chickpea spinach red pepper grain bowl

Lentil chicken spinach soup with tomato

Salmon, quinoa, spinach, and roasted red pepper lunch bowl

Turkey, hummus, and spinach whole grain wrap with kiwi

Lentil, spinach, and roasted red pepper salad with olive oil and lemon

Greek yogurt chickpea cucumber lunch bowl

Beef and roasted sweet potato spinach salad

Spinach chickpea tofu salad with citrus

Chicken lentil vegetable soup

Salmon quinoa spinach bowl

Spinach mushroom omelet with fortified whole grain toast

Breakfast smoothie with kefir, banana, spinach, oats, and peanut butter

Spinach mushroom omelet with fortified milk

Kiwi spinach kefir smoothie with oats and pumpkin seeds

Spinach mushroom omelet with avocado

Kefir smoothie with strawberries, spinach, and oats

Spinach and mushroom omelet with 2 eggs

Kefir smoothie with spinach, orange, and flaxseed

Tofu Scramble with Spinach, Red Bell Pepper, and Nutritional Yeast

Spinach and Mushroom Omelet with Avocado

Orange and spinach breakfast smoothie with kefir

Spinach mushroom omelet

Fortified high-protein soy smoothie with orange, spinach, and oats

Fortified kefir smoothie with spinach, banana, and strawberries

Orange spinach kefir smoothie

Spinach and mushroom omelet with feta

Spinach mushroom omelet with iodized salt

Berry-spinach kefir smoothie with oats

Spinach and mushroom omelet with iodized salt and whole-grain toast

Fortified high-protein breakfast smoothie

Spinach and mushroom omelet with iodized salt

Salmon quinoa power bowl with spinach and avocado

Salmon quinoa bowl with spinach and roasted red peppers

サーモンとトマト、ほうれん草のオートグラタン

サーモンとトマト、ほうれん草のオートグラタン

Spinach and mushroom egg scramble with whole-grain toast

Fortified soy milk smoothie with strawberries, spinach, and peanut butter

Spinach and mushroom omelet with whole-grain toast

Chicken, spinach, and quinoa bowl

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

Chicken, quinoa, and spinach bowl

Lentil and vegetable curry with quinoa

Tofu and edamame vegetable curry with quinoa

Lentil and vegetable curry with yogurt

Turkey chili with black beans and spinach

Egg and vegetable frittata with side salad

Turkey and lentil chili with spinach

Egg and cottage cheese veggie plate with whole-grain toast and berries

Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado

Greek yogurt chicken wrap with cucumber, tomato, and spinach

Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers

Lentil and spinach salad with feta

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