rukola
Rukola ir pikants lapu dārzenis ar 25 kalorijām uz 100 g un K vitamīnu. To bieži izmanto salātos, sviestmaizēs un pesto.
Par
Rukola ir pikants, nedaudz rūgts lapu dārzenis ar kraukšķīgu tekstūru. To parasti ēd svaigu salātos un sviestmaizēs vai viegli apvītina uz picām, pastās un siltos graudu ēdienos.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
25 kcal
1% DV
Kopējais tauku daudzums
0.7g
1% DV
D vitamīns0.1g
Tiamīns (B1)0.3g
Kopējais ogļhidrātu daudzums
3.7g
1% DV
Folskābe (B9)1.6g
B12 vitamīns2.1g
Olbaltumvielas
2.6g
5% DV
Augu olbaltumvielas2.6g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 15.3mg | 3% | |
| A vitamīns | 119.0mcg | 13% | |
| Tiamīns (B1) | 0.0mg | 4% | |
| Riboflavīns (B2) | 0.1mg | 7% | |
| Niacīns (B3) | 0.3mg | 2% | |
| Pantotēnskābe (B5) | 0.4mg | 9% | |
| B6 vitamīns | 0.1mg | 4% | |
| Folskābe (B9) | 97.0mcg | 24% | |
| C vitamīns | 15.0mg | 17% | |
| E vitamīns | 0.4mg | 3% | |
| K vitamīns | 108.6mcg | 90% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 160.0mg | 16% | |
| Varš | 76.0mcg | 8% | |
| Dzelzs | 1.5mg | 8% | |
| Magnijs | 47.0mg | 11% | |
| Fosfors | 52.0mg | 7% | |
| Kālijs | 369.0mg | 8% | |
| Selēns | 0.3mcg | 1% | |
| Nātrijs | 27.0mg | 1% | |
| Cinks | 0.5mg | 4% |
Receptes ar rukola (38)
Terijaki laša salāti ar sezamu, čili un citronu
612 kcal
Krostīni ar kūpinātu lasi, krēmsieru, gurķi, citronu, dīgstiem, ikriem un rukolu
1045 kcal
Brokastu sviestmaize ar bekonu uz brioša maizītes
560 kcal
Sardine and potato lunch plate with arugula, tomato, and lemon
470 kcal
Sardine tomato rye open-face sandwiches
430 kcal
Sardine and chickpea tomato salad with arugula
470 kcal
Sardine whole-grain open sandwich with arugula
390 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Sardine white bean arugula salad
430 kcal
Sardine avocado whole-grain lunch toast with tomato and arugula
460 kcal
Sardine avocado whole grain toast plate
430 kcal
Sardine white bean tomato salad
510 kcal
Tuna white bean tomato grain bowl
495 kcal
Sardine tomato rye open-faced sandwiches
390 kcal
Sardine potato arugula lunch plate
455 kcal
Sardine and potato arugula lunch plate
510 kcal
Sardine white bean grain bowl
590 kcal
Sardine and chickpea grain salad
590 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Sardine, white bean, and arugula warm salad with roasted red peppers
540 kcal
Sardine tomato whole-grain pasta with arugula
510 kcal
Smoked salmon and avocado breakfast plate with tomato and arugula
360 kcal
Sardine and white bean toast with arugula and lemon
430 kcal
Lentil and roasted vegetable salad with feta
480 kcal
Lentil and roasted vegetable salad with pumpkin seeds
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Lentil and roasted vegetable salad with sardines
540 kcal
Sardine and white bean salad with tomatoes, arugula, and whole-grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Sardine avocado toast with tomato and arugula
460 kcal
Sardine and white bean salad with tomatoes and arugula
540 kcal
Avokado grauzdiņš ar rukolu, ķiršu tomātiem un grauzdētām ķirbju sēklām
337 kcal
Avokado tosts ar rukolu, ķirštomātiem un ķirbju sēklām
345 kcal
Avokado tosts ar rukolu un ķirštomātiem
335 kcal
Avokado tosts
355 kcal
Avokado tosts ar tomātu, rukolu un ķirbju sēklām
255 kcal