melnās pupiņas
Melnās pupiņas ir sātīgs pākšaugs ar 132 kalorijām uz 100 g un folātu. Tās bieži izmanto zupās, sautējumos un burrito.
Par
Melnās pupiņas ir nelieli, spīdīgi pākšaugi ar maigu, zemes notīm bagātu garšu un krēmīgu tekstūru pēc vārīšanas. Tās bieži izmanto zupās, sautējumos, rīsu ēdienos, salātos, burrito un mērcēs.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
132 kcal
7% DV
Kopējais tauku daudzums
0.5g
1% DV
D vitamīns0.1g
Tiamīns (B1)0.2g
Kopējais ogļhidrātu daudzums
23.7g
8% DV
Folskābe (B9)8.7g
B12 vitamīns0.3g
Biotīns (B7)14.7g
Olbaltumvielas
8.9g
18% DV
Augu olbaltumvielas8.9g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 33.3mg | 6% | |
| Tiamīns (B1) | 0.2mg | 18% | |
| Riboflavīns (B2) | 0.1mg | 5% | |
| Niacīns (B3) | 0.3mg | 2% | |
| Pantotēnskābe (B5) | 0.2mg | 3% | |
| B6 vitamīns | 0.1mg | 8% | |
| Folskābe (B9) | 149.0mcg | 37% | |
| E vitamīns | 0.2mg | 1% | |
| K vitamīns | 3.3mcg | 3% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 27.0mg | 3% | |
| Varš | 0.2mcg | 0% | |
| Dzelzs | 2.1mg | 12% | |
| Magnijs | 70.0mg | 17% | |
| Fosfors | 140.0mg | 20% | |
| Kālijs | 355.0mg | 8% | |
| Selēns | 1.2mcg | 2% | |
| Nātrijs | 1.0mg | 0% | |
| Cinks | 1.1mg | 10% |
Receptes ar melnās pupiņas (35)
Baked potato bowl with black beans, spinach, and Greek yogurt
610 kcal
Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds
610 kcal
Beef and bean stuffed baked potato
560 kcal
Chicken, broccoli, and black bean quinoa bowl
610 kcal
Bean and vegetable baked potato with Greek yogurt
490 kcal
Turkey chili with black beans, tomato, and avocado
560 kcal
Black bean sweet potato lunch bowl
520 kcal
Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds
540 kcal
Baked Potato with Black Beans, Salsa, Steamed Broccoli, and Nutritional Yeast
480 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper
620 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Grilled chicken bowl with black beans, avocado, bell peppers, and baked potato
690 kcal
Bean, tomato, and vegetable chili with baked potato
560 kcal
Turkey avocado black bean wrap with side kiwi
620 kcal
Chicken, black bean, and avocado salad
510 kcal
Baked potato black bean tuna lunch plate
510 kcal
Baked potato with cottage cheese, black beans, and salsa
430 kcal
Baked Potato with Black Beans, Salsa, and Fortified Soy Yogurt Drizzle
430 kcal
Black Bean Sweet Potato Chili
460 kcal
Turkey avocado black bean wrap
510 kcal
Turkey chili with beans and tomatoes
460 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Turkey chili with beans and vegetables
510 kcal
Turkey chili with beans and mixed vegetables
540 kcal
Turkey chili with black beans and spinach
540 kcal
Turkey chili with beans, tomatoes, and bell peppers
540 kcal
Chicken and black bean burrito bowl with brown rice
680 kcal
Turkey and bean chili with side salad
590 kcal
Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers
620 kcal
Chicken, black bean, and vegetable fajita bowl
680 kcal
Turkey chili with black beans and bell peppers
540 kcal
Turkey chili with black beans and tomatoes
510 kcal