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горох

Горох — сладковатая зелёная бобовая культура: 81 ккал на 100 г и фолат (B9), важный для роста клеток.

горох

О блюде

Горох — это маленькие, сладковатые и нежные бобовые со свежим зелёным вкусом. Его часто используют в супах, рагу, салатах, гарнирах, а также в блюдах с пастой или рисом.

Пищевая ценность

На 100 г

% дневной нормы на основе рациона в 2000 ккал

Калории 81 kcal

4% DV

Всего жиров 0.4g

1% DV

Витамин D0.1g

Витамин K0.1g

Тиамин (B1)0.2g

Всего углеводов 14.5g

5% DV

Фолат (B9)5.1g

Витамин B125.7g

Биотин (B7)3.7g

Белок 5.4g

11% DV

Растительный белок5.4g

Витамины и минералы

Витамины

Нутриент	Количество	% ДН	Период полувыведения
Холин	28.4mg	5%
Фолат (B9)	65.0mcg	16%
Ниацин (B3)	2.1mg	13%
Пантотеновая кислота (B5)	0.1mg	2%
Рибофлавин (B2)	0.1mg	10%
Тиамин (B1)	0.3mg	22%
Витамин A	38.0mcg	4%
Витамин B6	0.2mg	10%
Витамин C	40.0mg	44%
Витамин E	0.1mg	1%
Витамин K	24.8mcg	21%

Минералы

Нутриент	Количество	% ДН	Период полувыведения
Кальций	25.0mg	3%
Медь	0.2mcg	0%
Железо	1.5mg	8%
Магний	33.0mg	8%
Фосфор	108.0mg	15%
Калий	244.0mg	5%
Селен	1.8mcg	3%
Натрий	5.0mg	0%
Цинк	1.2mg	11%

Рецепты с горох (52)

Стейк ти-бон с горошком, соусом беарнез и картофелем фри тройной обжарки

Стейк ти-бон с горошком, соусом беарнез и картофелем фри тройной обжарки

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

Массаман карри с рисом басмати и горошком

Массаман карри с рисом басмати и горошком

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

Shrimp stir-fry with mixed vegetables and quinoa

Chicken stir-fry with tofu, brown rice, and mixed vegetables

Tofu stir-fry with brown rice and mixed vegetables

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

Рагу из нута, шпината и томатов

Рагу из нута, шпината и томатов

Тёплый боул с нутом и шпинатом

Тёплый боул с нутом и шпинатом

Свиная отбивная в панировке с белым рисом на пару и зелёным горошком без масла

Свиная отбивная в панировке с белым рисом на пару и зелёным горошком без масла

Куриная отбивная в панировке с белым рисом и горошком с маслом

Куриная отбивная в панировке с белым рисом и горошком с маслом

Паэлья с морепродуктами, креветками, мидиями, моллюсками, крабом и горошком

Паэлья с морепродуктами, креветками, мидиями, моллюсками, крабом и горошком

Панированная котлета на сковороде с белым рисом и зелёным горошком с маслом

Панированная котлета на сковороде с белым рисом и зелёным горошком с маслом

Рис с зелёным горошком и тушёной говядиной в коричневом соусе

Рис с зелёным горошком и тушёной говядиной в коричневом соусе

Куриный шницель с рисом басмати, горошком и лимоном

Куриный шницель с рисом басмати, горошком и лимоном

Филе рыбы на сковороде с лимонным рисом, горошком и огурцом

Филе рыбы на сковороде с лимонным рисом, горошком и огурцом

Треска с соусом бер-блан, пюре из цветной капусты, спаржей и горошком

Треска с соусом бер-блан, пюре из цветной капусты, спаржей и горошком

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