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Limas pupiņas tomātu mērcē ar gurķu un diļļu jogurtu

Limas pupiņas tomātu mērcē ar gurķu un diļļu jogurtu
Šis ēdiens patika 1 lietotājiem | 0 lietotāji saglabāja šo ēdienu

Uzturvērtība

Uz 620 g porciju

% dienas vērtības, pamatojoties uz 2000 kcal diētu

Kalorijas 520 kcal
26% DV
Kopējais tauku daudzums 14.0g
22% DV
Mononepiesātinātie tauki7.1g
Polinepiesātinātie tauki2.1g
Piesātinātie tauki4.2g
Trans-tauki0.1g
Kopējais ogļhidrātu daudzums 79.0g
26% DV
Šķiedrvielas18.0g
Ciete37.0g
Cukuri24.0g
Olbaltumvielas 20.0g
40% DV
Dzīvnieku olbaltumvielas6.0g
Augu olbaltumvielas14.0g

Par

Pākšaugu ēdiens ar limas pupiņām tomātu mērcē, gurķu un jogurta piedevu un kolu. Tajā ir mērens kaloriju daudzums, daudz ogļhidrātu un šķiedrvielu, kā arī mērens olbaltumvielu un salīdzinoši maz tauku.

Sastāvdaļas

Vitamīni un minerālvielas

Vitamīni

UzturvielaDaudzumsDV%Pussabrukšanas periods
Biotīns (B7)8.0mcg27%
Holīns58.0mg11%
Folskābe (B9)210.0mcg53%
Niacīns (B3)2.8mg18%
Pantotēnskābe (B5)1.4mg28%
Riboflavīns (B2)0.5mg38%
Tiamīns (B1)0.4mg33%
A vitamīns85.0mcg9%
B12 vitamīns0.9mcg38%
B6 vitamīns0.5mg29%
C vitamīns18.0mg20%
D vitamīns0.4mcg2%
E vitamīns2.1mg14%
K vitamīns24.0mcg20%

Minerālvielas

UzturvielaDaudzumsDV%Pussabrukšanas periods
Kalcijs260.0mg26%
Varš520.0mcg58%
Dzelzs6.2mg34%
Magnijs105.0mg25%
Fosfors310.0mg44%
Kālijs1180.0mg25%
Selēns14.0mcg25%
Nātrijs980.0mg43%
Cinks2.6mg24%

Sviesta pupiņas tomātu mērcē ar gurķu, diļļu un jogurta piedevu

Sātīgs pupiņu sautējums, pasniegts ar vēsu jogurta, gurķu un diļļu piedevu. Kola šeit nav standarta gatavošanas sastāvdaļa, tāpēc šis ēdiens, visticamāk, līdzinās vienkāršam sviesta pupiņu sautējumam ar svaigu jogurta piedevu.

Sastāvdaļas 620 g kopā
  • Sviesta pupiņas 250 g

  • Tomātu mērce 140 g

  • Sīpols 60 g

  • Ķiploks 10 g

  • Olīveļļa 15 g

  • Jogurts 90 g

  • Gurķis 40 g

  • Dilles 5 g

  • Kola 0 g

  • Sāls 5 g

  • Melnie pipari 3 g

  • Kaltēti garšaugi 2 g


    • Pagatavošana
  • 1. Smalki sakapā sīpolu un ķiploku. Sagriez gurķi kubiņos un sakapā dilles.

  • 2. Uzkarsē olīveļļu pannā uz vidējas uguns. Pievieno sīpolu un cep, līdz tas kļūst mīksts, apmēram 5 minūtes.

  • 3. Pievieno ķiploku, kaltētos garšaugus, sāli un melnos piparus. Gatavo 1 minūti.

  • 4. Iemaisi tomātu mērci un sviesta pupiņas. Vāri uz lēnas uguns 8 līdz 10 minūtes, līdz viss ir caurkarsēts un nedaudz sabiezējis.

  • 5. Nelielā bļodā sajauc jogurtu ar gurķi un dillēm.

  • 6. Pasniedz sviesta pupiņas karstas ar jogurta maisījumu virsū vai blakus.


    • Sagatavošanas laiks
    10 minūtes

    Gatavošanas laiks
    15 minūtes

    Noderīgi padomi
  • Ja tomātu mērce ir ļoti bieza, sautēšanas laikā pievieno nedaudz ūdens.

  • Pirms pasniegšanas atdzesē jogurta piedevu, lai iegūtu svaigāku kontrastu.

  • Kola šim ēdienam nav nepieciešama, un to vislabāk ignorēt, ja vien tā nebija paredzēta kā dzēriens.
    • VeģetāraBez glutēnaSabalansēta
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