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Feijão-manteiga em molho de tomate com iogurte de pepino e endro

Feijão-manteiga em molho de tomate com iogurte de pepino e endro
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Informação Nutricional

Por porção de 620g

% Valor Diário com base numa dieta de 2000 kcal

Calorias 520 kcal
26% DV
Gordura total 14.0g
22% DV
Gorduras monoinsaturadas7.1g
Gorduras polinsaturadas2.1g
Gorduras saturadas4.2g
Gorduras trans0.1g
Hidratos de carbono totais 79.0g
26% DV
Fibra18.0g
Amido37.0g
Açúcares24.0g
Proteína 20.0g
40% DV
Proteína animal6.0g
Proteína vegetal14.0g

Sobre

Uma refeição à base de leguminosas com feijão-manteiga em molho de tomate, acompanhamento de iogurte com pepino e uma cola. Tem calorias moderadas, é rica em hidratos de carbono e fibra, com proteína moderada e teor de gordura relativamente baixo.

Ingredientes

Vitaminas e Minerais

Vitaminas

NutrienteQuantidadeVD%Meia-vida
Biotina (B7)8.0mcg27%
Colina58.0mg11%
Folato (B9)210.0mcg53%
Niacina (B3)2.8mg18%
Ácido pantoténico (B5)1.4mg28%
Riboflavina (B2)0.5mg38%
Tiamina (B1)0.4mg33%
Vitamina A85.0mcg9%
Vitamina B120.9mcg38%
Vitamina B60.5mg29%
Vitamina C18.0mg20%
Vitamina D0.4mcg2%
Vitamina E2.1mg14%
Vitamina K24.0mcg20%

Minerais

NutrienteQuantidadeVD%Meia-vida
Cálcio260.0mg26%
Cobre520.0mcg58%
Ferro6.2mg34%
Magnésio105.0mg25%
Fósforo310.0mg44%
Potássio1180.0mg25%
Selénio14.0mcg25%
Sódio980.0mg43%
Zinco2.6mg24%

Feijão-lima em molho de tomate com iogurte de pepino e endro

Um guisado substancioso de feijão servido com uma cobertura fresca de iogurte, pepino e endro. A cola não é um ingrediente culinário habitual aqui, por isso isto provavelmente se assemelha a um simples guisado de feijão-lima com um acompanhamento fresco de iogurte.

Ingredients for 620 g total
  • Feijão-lima 250 g

  • Molho de tomate 140 g

  • Cebola 60 g

  • Alho 10 g

  • Azeite 15 g

  • Iogurte 90 g

  • Pepino 40 g

  • Endro 5 g

  • Cola 0 g

  • Sal 5 g

  • Pimenta-preta 3 g

  • Ervas secas 2 g


    • Instructions
  • 1. Pique finamente a cebola e o alho. Corte o pepino em cubos e pique o endro.

  • 2. Aqueça o azeite numa frigideira em lume médio. Junte a cebola e cozinhe até amolecer, cerca de 5 minutos.

  • 3. Adicione o alho, as ervas secas, o sal e a pimenta-preta. Cozinhe durante 1 minuto.

  • 4. Junte o molho de tomate e o feijão-lima. Deixe fervilhar suavemente durante 8 a 10 minutos, até estar bem quente e ligeiramente espesso.

  • 5. Misture o iogurte com o pepino e o endro numa tigela pequena.

  • 6. Sirva o feijão-lima quente com a mistura de iogurte por cima ou ao lado.


    • Prep time
    10 minutos

    Cook time
    15 minutos

    Helpful tips
  • Se o molho de tomate estiver muito espesso, adicione um pouco de água enquanto fervilha.

  • Refrigere a cobertura de iogurte antes de servir para um contraste mais fresco.

  • A cola não é necessária para este prato e é melhor ignorá-la, a menos que fosse para beber.
    • VegetarianaSem glútenEquilibrada
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