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Cottage pie vegetariana com arroz e legumes

Cottage pie vegetariana com arroz e legumes
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Informação Nutricional

Por porção de 450g

% Valor Diário com base numa dieta de 2000 kcal

Calorias 620 kcal
31% DV
Gordura total 22.0g
34% DV
Gorduras monoinsaturadas8.0g
Gorduras polinsaturadas5.0g
Gorduras saturadas6.0g
Hidratos de carbono totais 78.0g
26% DV
Fibra10.0g
Amido58.0g
Açúcares6.0g
Proteína 22.0g
44% DV
Proteína vegetal22.0g

Sobre

Uma versão vegetariana da cottage pie, servida com arroz e legumes. Leva um recheio vegetal com lentilhas, cobertura de puré de batata e molho, num prato farto e reconfortante.

Ingredientes

Vitaminas e Minerais

Vitaminas

NutrienteQuantidadeVD%Meia-vida
Biotina (B7)4.0mcg13%
Colina55.0mg10%
Folato (B9)85.0mcg21%
Niacina (B3)4.5mg28%
Ácido pantoténico (B5)1.2mg24%
Riboflavina (B2)0.2mg14%
Tiamina (B1)0.3mg21%
Vitamina A220.0mcg24%
Vitamina B60.3mg21%
Vitamina C18.0mg20%
Vitamina D0.2mcg1%
Vitamina E2.5mg17%
Vitamina K18.0mcg15%

Minerais

NutrienteQuantidadeVD%Meia-vida
Cálcio70.0mg7%
Crómio6.0mcg17%
Cobre0.3mcg0%
Iodo18.0mcg12%
Ferro4.2mg23%
Magnésio65.0mg15%
Manganês1.1mg48%
Molibdénio22.0mcg49%
Fósforo210.0mg30%
Potássio620.0mg13%
Selénio18.0mcg33%
Sódio780.0mg34%
Zinco2.4mg22%

Cottage Pie com Arroz e Legumes

Um prato assado reconfortante com um recheio de legumes e lentilhas, coberto com puré de batata, servido com arroz e legumes com molho. Faz lembrar uma cottage pie, embora o arroz e o molho adicionais façam deste prato uma refeição empratada, em vez de uma tarte clássica servida por si só.

Ingredientes


Peso total: 450 g

  • Recheio de legumes e lentilhas: 180 g

  • Cobertura de puré de batata: 120 g

  • Arroz cozido: 120 g

  • Legumes e molho: 30 g


    • Instruções


  • 1. Coloque o recheio de legumes e lentilhas num pequeno prato de forno ou tabuleiro de servir.

  • 2. Espalhe o puré de batata uniformemente por cima.

  • 3. Aqueça até ficar bem quente por completo e a cobertura estar ligeiramente dourada, se for ao forno.

  • 4. Aqueça o arroz cozido separadamente.

  • 5. Sirva a porção de cottage pie com o arroz e os legumes com molho ao lado.


    • Tempo de preparação


    5 minutos

    Tempo de cozedura


    15 minutos

    Dicas úteis


  • Para um melhor acabamento, aloure o puré de batata sob o grelhador depois de aquecer.

  • Mantenha o arroz e o molho separados até servir para preservar a textura.

  • Este prato é melhor servido quente.
    • Vegetariana
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