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burkāns

Burkāns satur 41 kaloriju uz 100 g un ir bagāts ar A vitamīnu. To bieži ēd svaigu, cep, tvaicē vai pievieno zupām.

burkāns

Par

Burkāni ir kraukšķīgi, saldeni sakņu dārzeņi ar maigu, nedaudz zemainu garšu. Tos bieži ēd svaigus, cep cepeškrāsnī, tvaicē vai izmanto zupās, sautējumos, salātos un konditorejas izstrādājumos.

Uzturvērtība

Uz 100 g

% dienas vērtības, pamatojoties uz 2000 kcal diētu

Kalorijas 41 kcal

2% DV

Kopējais tauku daudzums 0.2g

0% DV

Tiamīns (B1)0.1g

Kopējais ogļhidrātu daudzums 9.6g

3% DV

Folskābe (B9)2.8g

B12 vitamīns4.7g

Olbaltumvielas 0.9g

2% DV

Augu olbaltumvielas0.9g

Vitamīni un minerālvielas

Vitamīni

Uzturviela	Daudzums	DV%	Pussabrukšanas periods
Holīns	8.8mg	2%
Folskābe (B9)	19.0mcg	5%
Niacīns (B3)	1.0mg	6%
Pantotēnskābe (B5)	0.3mg	5%
Riboflavīns (B2)	0.1mg	4%
Tiamīns (B1)	0.1mg	6%
A vitamīns	835.0mcg	93%
B6 vitamīns	0.1mg	8%
C vitamīns	5.9mg	7%
E vitamīns	0.7mg	4%
K vitamīns	13.2mcg	11%

Minerālvielas

Uzturviela	Daudzums	DV%	Pussabrukšanas periods
Kalcijs	33.0mg	3%
Varš	45.0mcg	5%
Dzelzs	0.3mg	2%
Magnijs	12.0mg	3%
Fosfors	35.0mg	5%
Kālijs	320.0mg	7%
Selēns	0.1mcg	0%
Nātrijs	69.0mg	3%
Cinks	0.2mg	2%

Receptes ar burkāns (64)

Sagriezta cepta vistas krūtiņa ar sarkano mērci, mini burkāniem, sparģeļiem un ziedkāpostu biezeni

Sagriezta cepta vistas krūtiņa ar sarkano mērci, mini burkāniem, sparģeļiem un ziedkāpostu biezeni

Pannā cepta menca ar kartupeļu biezeni, glazētiem burkāniem un maurloku krējuma mērci

Pannā cepta menca ar kartupeļu biezeni, glazētiem burkāniem un maurloku krējuma mērci

Mushroom tempeh soba dinner bowl with broccoli and sesame

Beef and lentil stew with carrots, tomatoes, and kale

Beef and white bean tomato stew with carrots and Swiss chard

Spageti ar gaļas mērci un kausētu sieru

Spageti ar gaļas mērci un kausētu sieru

Lentil and Spinach Stew with Fortified Nutritional Yeast

Tempeh Soba Dinner Bowl with Edamame and Bok Choy

Lentil and vegetable curry with baked potato and plain Greek yogurt

Chicken, white bean and kale stew

Turkey and white bean tomato stew with kale

Chicken lentil kale soup with baked potato

Tofu broccoli brown rice stir-fry

White bean kale soup with whole grain toast

Beef and white bean kale stew

Chicken lentil vegetable soup with side salad

Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing

Edamame, roasted potato, and seaweed dinner salad

Fortified soy yogurt and chickpea roasted vegetable dinner plate with avocado and hemp seeds

White bean, tomato, and Swiss chard stew with whole-grain toast

Lentil and spinach stew with tomatoes and herbs

Lentil chicken spinach soup with tomato

Chicken and white bean vegetable soup with Swiss chard

Chicken lentil vegetable soup

Menca ar beurre blanc, ziedkāpostu biezeni un sviestā sautētiem jaunajiem burkāniem

Menca ar beurre blanc, ziedkāpostu biezeni un sviestā sautētiem jaunajiem burkāniem

Lentil and vegetable stew with brown rice

Zeltains vistas karijs ar kokosriekstu pienu, baltajiem rīsiem un koriandru

Zeltains vistas karijs ar kokosriekstu pienu, baltajiem rīsiem un koriandru

Kokosriekstu vistas karijs ar basmati rīsiem

Kokosriekstu vistas karijs ar basmati rīsiem

Vesela grilēta jūras plaude ar svaigu dārzeņu salsu

Vesela grilēta jūras plaude ar svaigu dārzeņu salsu

Salātu bļoda ar turku zirņu humusu, avokado, kraukšķīgiem dārzeņiem un sēklām

Salātu bļoda ar turku zirņu humusu, avokado, kraukšķīgiem dārzeņiem un sēklām

Lentil and vegetable curry with quinoa

Tofu and edamame vegetable curry with quinoa

Shrimp stir-fry with mixed vegetables and quinoa

Chicken stir-fry with tofu, brown rice, and mixed vegetables

Tofu stir-fry with brown rice and mixed vegetables

Lentil and roasted vegetable grain bowl

Tofu soba noodle bowl with broccoli and sesame

Lentil and roasted vegetable grain bowl with olive oil

Lentil and vegetable soup with whole grain roll

Lentil and vegetable soup with whole-grain roll and side yogurt

Egg and cottage cheese veggie plate with whole-grain toast and berries

Lentil and roasted vegetable salad with pumpkin seeds

Seaweed tofu rice bowl with cucumber and carrots

Shrimp soba noodle salad with broccoli and sesame

Egg and vegetable brown rice bowl

Lentil and vegetable soup with whole-grain bread

Lentil and vegetable soup with a side of whole-grain bread

Tofu soba noodle salad with broccoli, carrots, sesame, and soy-ginger dressing

Lentil and vegetable soup with whole-grain bread and Greek yogurt

Tofu and edamame soba bowl with seaweed

Shrimp and vegetable stir-fry with brown rice

Turkey and lentil stew with carrots and kale

Lentil and vegetable stew

Chicken and lentil vegetable stew

Jūras velšu un dārzeņu hot pots ar tofu, Ķīnas kāpostiem un sēnēm

Jūras velšu un dārzeņu hot pots ar tofu, Ķīnas kāpostiem un sēnēm

Stikla nūdeļu salāti ar garnelēm, kalmāriem, laša ikriem un čili-laima mērci

Stikla nūdeļu salāti ar garnelēm, kalmāriem, laša ikriem un čili-laima mērci

Pikantie laša suši rullīši ar sezamu

Pikantie laša suši rullīši ar sezamu

Vistas un dārzeņu sautējums

Vistas un dārzeņu sautējums

Liellopa un kartupeļu sautējums

Liellopa un kartupeļu sautējums

Vienkāršs kartupeļu un dārzeņu sacepums pannā

Vienkāršs kartupeļu un dārzeņu sacepums pannā

Karija dārzeņu zupa ar vermišeļiem

Karija dārzeņu zupa ar vermišeļiem

Cepti kartupeļi un burkāni

Cepti kartupeļi un burkāni

Kartupeļu un dārzeņu zupa

Kartupeļu un dārzeņu zupa

Menca ar beurre blanc, sarkanvīna mērci un pavasara dārzeņiem

Menca ar beurre blanc, sarkanvīna mērci un pavasara dārzeņiem

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