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हरभरे

हरभरे ही बहुपयोगी कडधान्ये आहेत. 100 ग्रॅममध्ये 164 कॅलरी आणि फोलेट (B9) मिळते, म्हणून सॅलड, हमस आणि करीसाठी उत्तम आहेत.

हरभरे

माहिती

हरभरे ही सौम्य मातीसारखी चव आणि किंचित नटासारखा स्वाद असलेली, घट्ट पोताची कडधान्ये आहेत. त्यांचा वापर हमस, सॅलड, सूप, स्ट्यू, करी आणि भाजून केलेल्या स्नॅक्समध्ये नेहमी केला जातो.

पोषण माहिती

प्रति 100g

2000 kcal आहारावर आधारित % दैनिक मूल्य

कॅलरी 164 kcal

8% DV

एकूण मेद 2.6g

4% DV

व्हिटॅमिन D0.3g

व्हिटॅमिन K0.6g

थायामिन (B1)1.2g

एकूण कार्बोहायड्रेट 27.4g

9% DV

फोलेट (B9)7.6g

व्हिटॅमिन B124.8g

बायोटिन (B7)15.0g

प्रथिने 8.9g

18% DV

वनस्पतिजन्य प्रथिने8.9g

जीवनसत्त्वे आणि खनिजे

जीवनसत्त्वे

पोषकघटक	प्रमाण	DV%	अर्धायुष्य
कोलीन	43.0mg	8%
व्हिटॅमिन A	1.0mcg	0%
थायामिन (B1)	0.1mg	10%
रायबोफ्लेविन (B2)	0.1mg	5%
नायसिन (B3)	0.5mg	3%
पँटोथेनिक आम्ल (B5)	0.3mg	6%
व्हिटॅमिन B6	0.1mg	8%
फोलेट (B9)	172.0mcg	43%
व्हिटॅमिन C	1.3mg	1%
व्हिटॅमिन E	0.3mg	2%
व्हिटॅमिन K	4.0mcg	3%

खनिजे

पोषकघटक	प्रमाण	DV%	अर्धायुष्य
कॅल्शियम	49.0mg	5%
तांबे	0.4mcg	0%
लोह	2.9mg	16%
मॅग्नेशियम	48.0mg	11%
फॉस्फरस	168.0mg	24%
पोटॅशियम	291.0mg	6%
सेलेनियम	3.7mcg	7%
सोडियम	7.0mg	0%
झिंक	1.5mg	14%

हरभरे असलेल्या पाककृती (90)

Spinach and chickpea rice bowl with red bell pepper

Two Brazil nuts with orange and roasted chickpeas

Cod with chickpeas, tomato, and wilted Swiss chard

Chickpea and spinach tomato curry with baked potato

Chickpea kale roasted potato lunch salad

Greek yogurt chickpea lunch plate with cucumber, tomato, herbs, and baked potato

Chickpea chicken salad wrap with red pepper and citrus

Chickpea, red pepper, and kale grain salad

Cod with chickpea-tomato braise and steamed green beans

Chickpea chicken salad with kale and citrus

Greek yogurt bowl with baked sweet potato, chickpeas, and pumpkin seeds

Greek yogurt dinner bowl with chickpeas, cucumber, herbs, and baked potato

Chickpea broccoli feta lunch salad with pumpkin seeds and orange

Chickpea spinach feta lunch salad with citrus

Sardine and chickpea tomato salad with arugula

Cod with quinoa, chickpeas, and kale salad

Chickpea chicken grain bowl with roasted peppers

Chickpea, Potato, and Swiss Chard Tomato Skillet

Greek yogurt dinner bowl with baked potato, chickpeas, cucumber, and dill

Tuna chickpea salad wrap

Chicken quinoa dinner bowl with broccoli, chickpeas, and pumpkin seeds

Chickpea tuna pasta salad with tomatoes and arugula

Beef and chickpea grain bowl with kale

Chickpea farro salad with red bell pepper and pumpkin seeds

Chickpea avocado grain salad with pumpkin seeds and citrus

Chickpea farro kale lunch salad with citrus

Greek yogurt chickpea cucumber herb lunch bowl

Chickpea farro salad with roasted red pepper and pumpkin seeds

Greek yogurt chickpea cucumber lunch salad

Chickpea kale tomato feta salad with pumpkin seeds

Tuna chickpea tomato salad with iodized salt

Turkey avocado chickpea salad

Greek yogurt tuna chickpea lunch bowl

Chickpea spinach brown rice lunch bowl with pumpkin seeds

Chicken quinoa lunch salad with kale and chickpeas

Chickpea avocado spinach wrap with yogurt herb sauce

Chickpea tuna salad wrap

Chickpea tuna tomato whole-grain lunch wrap

Chicken Quinoa Chickpea Salad

Chickpea feta tomato cucumber grain bowl

Chickpea tofu grain bowl with broccoli and tahini

Beef chickpea vegetable grain bowl

Chickpea broccoli brown rice lunch bowl with tahini

Chickpea chicken broccoli grain bowl

Greek-style chicken dinner bowl with chickpeas, spinach, tomato, and baked potato

Chickpea spinach curry with brown rice

Chickpea avocado grain lunch bowl

Lentil and chickpea grain bowl with roasted sweet potato and tahini

Sardine and chickpea grain salad

Chickpea spinach tomato curry with brown rice

Turkey avocado chickpea lunch wrap

Chickpea tomato stew with potatoes, zucchini, and parsley

Chickpea and kale quinoa dinner bowl with roasted mushrooms

Chickpea and Sweet Potato Curry with Kale

Chickpea and mushroom tomato pasta with nutritional yeast

Greek yogurt chickpea cucumber pita plate

Greek yogurt chickpea cucumber grain bowl

Tofu chickpea grain salad

Chickpea spinach sweet potato salad with tahini lemon dressing

Chickpea seaweed tahini wrap

Fortified tofu quinoa power bowl

Chickpea kale grain salad with pumpkin seeds

Chickpea spinach tomato curry with brown rice and fortified soy yogurt

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

Chickpea Tomato Kale Stew with Pumpkin Seeds

Chickpea, mushroom, and spinach curry with baked potato

Chicken, chickpea, and kale skillet

Chicken, chickpea, and red bell pepper skillet

Cod with chickpeas, kale, and tomato-garlic braise

Lentil and chickpea stew with tomatoes, red bell pepper, and kale

Chicken, chickpea, and broccoli skillet with lemon

Chickpea spinach red pepper grain bowl

Chickpea, cucumber, tomato, feta, and seaweed grain bowl

Chickpea kale citrus grain bowl

Greek yogurt chickpea cucumber lunch bowl

Greek yogurt chickpea cucumber tomato lunch plate

Spinach chickpea tofu salad with citrus

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

Salmon avocado salad with mixed greens, tomatoes, and chickpeas

Salmon brown rice salad with kale, chickpeas, and lemon dressing

Chicken and chickpea Mediterranean salad with bell peppers and feta

Greek yogurt chicken salad with chickpeas and pumpkin seeds

Lentil and chickpea Mediterranean salad with feta and cucumber

Tuna and chickpea salad sandwich on whole grain bread

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Tuna and chickpea whole-grain wrap with lettuce and cucumber

Chicken quinoa bowl with broccoli, chickpeas, and tahini

चना, पालक आणि टोमॅटो स्ट्यू

चना, पालक आणि टोमॅटो स्ट्यू

लसूण, पाप्रिका आणि जिऱ्यासह गरम हरभरा-पालक बाउल

लसूण, पाप्रिका आणि जिऱ्यासह गरम हरभरा-पालक बाउल

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