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Smørbønner i tomatsaus med agurk- og dilleyoghurt

Smørbønner i tomatsaus med agurk- og dilleyoghurt
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Næringsinnhold

Per porsjon på 620 g

% daglig verdi basert på et kosthold på 2000 kcal

Kalorier 520 kcal
26% DV
Totalt fett 14.0g
22% DV
Enumettet fett7.1g
Flerumettet fett2.1g
Mettet fett4.2g
Transfett0.1g
Totalt karbohydrat 79.0g
26% DV
Kostfiber18.0g
Stivelse37.0g
Sukkerarter24.0g
Protein 20.0g
40% DV
Animalsk protein6.0g
Vegetabilsk protein14.0g

Om

En belgfruktbasert rett med smørbønner i tomatsaus, servert med yoghurt, agurk og dill samt cola. Den har et moderat kaloriinnhold, mye karbohydrater og fiber, med et beskjedent proteininnhold og relativt lite fett.

Ingredienser

Vitaminer og mineraler

Vitaminer

NæringsstoffMengdeDV%Halveringstid
Biotin8.0mcg27%
Kolin58.0mg11%
Folat210.0mcg53%
Niacin2.8mg18%
Pantotensyre1.4mg28%
Riboflavin0.5mg38%
Tiamin0.4mg33%
Vitamin A85.0mcg9%
Vitamin B120.9mcg38%
Vitamin B60.5mg29%
Vitamin C18.0mg20%
Vitamin D0.4mcg2%
Vitamin E2.1mg14%
Vitamin K24.0mcg20%

Mineraler

NæringsstoffMengdeDV%Halveringstid
Kalsium260.0mg26%
Kobber520.0mcg58%
Jern6.2mg34%
Magnesium105.0mg25%
Fosfor310.0mg44%
Kalium1180.0mg25%
Selen14.0mcg25%
Natrium980.0mg43%
Sink2.6mg24%

Smørbønner i tomatsaus med agurk- og dilleyoghurt

En mettende bønnegryte servert med en kjølig topping av yoghurt, agurk og dill. Cola er ikke en vanlig ingrediens i matlaging her, så dette ligner mest sannsynlig en enkel gryte med smørbønner med frisk yoghurt ved siden av.

Ingredienser til 620 g totalt
  • Smørbønner 250 g

  • Tomatsaus 140 g

  • Løk 60 g

  • Hvitløk 10 g

  • Olivenolje 15 g

  • Yoghurt 90 g

  • Agurk 40 g

  • Dill 5 g

  • Cola 0 g

  • Salt 5 g

  • Svart pepper 3 g

  • Tørkede urter 2 g


    • Fremgangsmåte
  • 1. Finhakk løk og hvitløk. Skjær agurken i terninger og hakk dillen.

  • 2. Varm olivenoljen i en panne på middels varme. Tilsett løken og stek til den er myk, omtrent 5 minutter.

  • 3. Tilsett hvitløk, tørkede urter, salt og svart pepper. Stek i 1 minutt.

  • 4. Rør inn tomatsausen og smørbønnene. La det småkoke forsiktig i 8 til 10 minutter til det er gjennomvarmt og har tyknet litt.

  • 5. Bland yoghurten med agurk og dill i en liten bolle.

  • 6. Server smørbønnene varme med yoghurtblandingen på toppen eller ved siden av.


    • Forberedelsestid
    10 minutter

    Tilberedningstid
    15 minutter

    Nyttige tips
  • Hvis tomatsausen er veldig tykk, tilsett en skvett vann mens det småkoker.

  • Avkjøl yoghurttoppingen før servering for en friskere kontrast.

  • Cola trengs ikke i denne retten og ignoreres best med mindre den var ment som drikke.
    • VegetariskGlutenfriBalansert
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