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バタービーンズのトマト煮

バタービーンズのトマト煮
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栄養成分表示

260gあたり

% Daily Value based on a 2000 kcal diet

カロリー 240 kcal
12% DV
脂質 4.2g
6% DV
一価不飽和脂肪2.4g
多価不飽和脂肪1.0g
飽和脂肪0.6g
炭水化物 39.5g
13% DV
食物繊維11.8g
でん粉20.5g
糖類7.2g
たんぱく質 11.5g
23% DV
植物性たんぱく質11.5g

概要

バタービーンズを味付けしたトマトベースのソースで煮込んだ一皿です。カロリーは控えめながら食物繊維が豊富で、植物性たんぱく質とカリウムも摂れます。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン5.0mcg17%
コリン38.0mg7%
葉酸115.0mcg29%
ナイアシン1.6mg10%
パントテン酸0.6mg11%
ビタミンB20.1mg9%
ビタミンB10.3mg23%
ビタミンA42.0mcg5%
ビタミンB60.2mg14%
ビタミンC14.5mg16%
ビタミンE1.2mg8%
ビタミンK12.0mcg10%

ミネラル

栄養素量DV%半減期
カルシウム95.0mg10%
銅290.0mcg32%
鉄3.6mg20%
マグネシウム68.0mg16%
リン185.0mg26%
カリウム780.0mg17%
セレン4.8mcg9%
ナトリウム620.0mg27%
亜鉛1.5mg14%

トマトソースのバタービーンズ

やわらかなバタービーンズを風味豊かなトマトソースで煮込んだ、シンプルな地中海風の豆料理です。付け合わせとしても、軽い主菜としても、またパンと一緒に食べてもよく合います。

材料


  • バタービーンズ 150 g

  • トマトソース 70 g

  • 玉ねぎ 15 g

  • にんにく 5 g

  • オリーブオイル 10 g

  • 塩 2 g

  • 黒こしょう 1 g

  • パプリカ 2 g

  • ミックスハーブ 2 g

  • 砂糖 3 g


    • 合計重量: 260 g

    作り方


  • 1. フライパンにオリーブオイルを入れ、中火で熱します。

  • 2. 玉ねぎを加え、しんなりするまで約3〜4分炒めます。

  • 3. にんにく、パプリカ、ミックスハーブを加え、さらに30秒加熱します。

  • 4. トマトソース、砂糖、塩、黒こしょうを加えて混ぜます。

  • 5. バタービーンズを加え、ときどき混ぜながら5〜8分ほど弱火で煮て、全体が温まり、少しとろみがつくまで加熱します。

  • 6. 味をみて必要なら調味を調整し、温かいうちに提供します。


    • 下ごしらえ時間


    5分

    調理時間


    10分

    役立つヒント


  • 豆の形が崩れないよう、弱い煮立ち加減で調理してください。

  • ソースが濃くなりすぎた場合は、水を少量加えてください。

  • この料理は、数分休ませてから食べるとさらにおいしくなります。
    • ビーガンベジタリアングルテンフリー乳製品不使用地中海式バランス
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