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토마토 소스 버터빈

토마토 소스 버터빈
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영양 정보

260g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 240 kcal
12% DV
총 지방 4.2g
6% DV
단일불포화지방2.4g
다중불포화지방1.0g
포화지방0.6g
총 탄수화물 39.5g
13% DV
식이섬유11.8g
전분20.5g
당류7.2g
단백질 11.5g
23% DV
식물성 단백질11.5g

소개

토마토 베이스 소스에 버터빈을 넣어 만든 한 그릇 요리입니다. 1인분 기준 240칼로리로 부담이 적고, 식이섬유가 풍부하며 식물성 단백질과 칼륨을 고루 제공합니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴5.0mcg17%
콜린38.0mg7%
엽산115.0mcg29%
나이아신1.6mg10%
판토텐산0.6mg11%
비타민 B20.1mg9%
비타민 B10.3mg23%
비타민 A42.0mcg5%
비타민 B60.2mg14%
비타민 C14.5mg16%
비타민 E1.2mg8%
비타민 K12.0mcg10%

미네랄

영양소함량DV%반감기
칼슘95.0mg10%
구리290.0mcg32%
철3.6mg20%
마그네슘68.0mg16%
인185.0mg26%
칼륨780.0mg17%
셀레늄4.8mcg9%
나트륨620.0mg27%
아연1.5mg14%

토마토 소스의 버터빈

부드러운 버터빈을 감칠맛 나는 토마토 소스에 졸여 만든 간단한 지중해풍 스튜 요리입니다. 곁들임 요리로도 좋고, 가벼운 메인 요리로도 좋으며, 빵과 함께 내어도 잘 어울립니다.

재료


  • 버터빈 150 g

  • 토마토 소스 70 g

  • 양파 15 g

  • 마늘 5 g

  • 올리브 오일 10 g

  • 소금 2 g

  • 후추 1 g

  • 파프리카 가루 2 g

  • 믹스 허브 2 g

  • 설탕 3 g


    • 총중량: 260 g

    조리 방법


  • 1. 팬에 올리브 오일을 두르고 중불로 가열합니다.

  • 2. 양파를 넣고 부드러워질 때까지 약 3~4분간 볶습니다.

  • 3. 마늘, 파프리카 가루, 믹스 허브를 넣고 30초간 더 볶습니다.

  • 4. 토마토 소스, 설탕, 소금, 후추를 넣고 잘 섞습니다.

  • 5. 버터빈을 넣고 가끔 저어 주면서 5~8분간 약하게 끓여, 전체가 따뜻해지고 소스가 살짝 걸쭉해질 때까지 익힙니다.

  • 6. 맛을 보고 필요하면 간을 조절한 뒤, 따뜻하게 제공합니다.


    • 준비 시간


    5분

    조리 시간


    10분

    유용한 팁


  • 콩의 형태가 무너지지 않도록 약한 불에서 은근히 끓이세요.

  • 소스가 너무 걸쭉해지면 물을 조금 넣으세요.

  • 이 요리는 몇 분간 두었다가 먹으면 더욱 맛있습니다.
    • 비건베지테리언글루텐 프리유제품 무함유지중해식균형 식단
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