edamame
Edamame ir jaunas sojas pupiņas ar 121 kaloriju uz 100 g, folātu (B9) un olbaltumvielām uzkodām, bļodām un piedevām.
Par
Edamame ir jaunas, zaļas sojas pupiņas ar maigi saldenu, riekstainu garšu un maigu, nedaudz stingru tekstūru. Tās bieži tvaicē vai vāra un pasniedz kā uzkodu vai uzkodu ēdienu, kā arī pievieno salātiem, rīsu bļodām, vokpannas ēdieniem un zupām.
Uzturvērtība
Uz 100 g
% dienas vērtības, pamatojoties uz 2000 kcal diētu
Kalorijas
121 kcal
6% DV
Kopējais tauku daudzums
5.2g
8% DV
D vitamīns0.7g
K vitamīns1.1g
Tiamīns (B1)3.0g
Kopējais ogļhidrātu daudzums
8.9g
3% DV
Folskābe (B9)5.2g
B12 vitamīns2.2g
Biotīns (B7)1.5g
Olbaltumvielas
11.9g
24% DV
Augu olbaltumvielas11.9g
Vitamīni un minerālvielas
Vitamīni
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Holīns | 56.6mg | 10% | |
| A vitamīns | 15.0mcg | 2% | |
| Tiamīns (B1) | 0.1mg | 13% | |
| Riboflavīns (B2) | 0.3mg | 24% | |
| Niacīns (B3) | 0.9mg | 6% | |
| Pantotēnskābe (B5) | 0.5mg | 10% | |
| B6 vitamīns | 0.1mg | 9% | |
| Folskābe (B9) | 311.0mcg | 78% | |
| C vitamīns | 9.7mg | 11% | |
| E vitamīns | 0.7mg | 5% | |
| K vitamīns | 26.7mcg | 22% |
Minerālvielas
| Uzturviela | Daudzums | DV% | Pussabrukšanas periods |
|---|---|---|---|
| Kalcijs | 63.0mg | 6% | |
| Varš | 0.3mcg | 0% | |
| Dzelzs | 2.3mg | 13% | |
| Magnijs | 64.0mg | 15% | |
| Fosfors | 169.0mg | 24% | |
| Kālijs | 436.0mg | 9% | |
| Selēns | 1.7mcg | 3% | |
| Nātrijs | 6.0mg | 0% | |
| Cinks | 1.4mg | 13% |
Receptes ar edamame (38)
Kiwi, Brazil nut, and unsalted edamame snack plate
223 kcal
Broccoli quinoa bowl with edamame, tahini, and lemon
510 kcal
Edamame and orange snack plate
245 kcal
Greek yogurt dinner bowl with edamame, roasted sweet potato, pumpkin seeds, and orange segments
495 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and bell pepper
480 kcal
Shrimp quinoa bowl with edamame, avocado, and seaweed
590 kcal
Shrimp quinoa dinner bowl with edamame, red bell pepper, and seaweed
520 kcal
Tofu edamame broccoli brown rice bowl
560 kcal
Kvinojas bļoda ar ceptu saldo kartupeli, avokado, edamame, sarkanajiem kāpostiem, sarkano papriku, humusu un laimu
760 kcal
Shrimp and edamame soba lunch bowl with seaweed and bok choy
500 kcal
Shrimp seaweed brown rice lunch bowl
470 kcal
Shrimp seaweed rice bowl with edamame
470 kcal
Tofu edamame seaweed rice lunch bowl
575 kcal
Shrimp seaweed rice bowl with edamame and cucumber
530 kcal
Mushroom egg rice bowl with edamame and bok choy
560 kcal
Beef and edamame stir-fry with bok choy and brown rice
620 kcal
Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper
495 kcal
Turkey avocado whole-grain wrap with side edamame
590 kcal
Edamame tofu soba salad with sesame and cucumber
560 kcal
Glazēta laša bļoda ar edamame, gurķi, lociņiem un sezamu
565 kcal
Sezama glazēta vista ar edamame un gurķi
585 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tempeh broccoli soba lunch bowl
590 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing
490 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Salmon brown rice salad with kale, edamame, and sesame dressing
680 kcal
Tofu soba noodle salad with edamame, cucumber, and seaweed
540 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Tofu and edamame rice bowl with broccoli and sesame
590 kcal
Tofu edamame soba bowl
560 kcal
Tofu and edamame soba bowl with seaweed
560 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal