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kumara

Kumara je hrustljava, blaga zelenjava s 15 kalorijami na 100 g in vitaminom K. Odlična je v solatah, sendvičih in vloženih jedeh.

kumara

O tem

Kumara je blaga, hrustljava in zelo osvežilna zelenjava z visoko vsebnostjo vode ter nežnim, rahlo sladkastim okusom. Najpogosteje jo jemo surovo v solatah, sendvičih, vloženih jedeh in hladnih jedeh.

Hranilne vrednosti

Na 100 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 15 kcal

1% DV

Skupne maščobe 0.1g

0% DV

Skupni ogljikovi hidrati 3.6g

1% DV

Folna kislina0.5g

Vitamin B121.7g

Beljakovine 0.7g

1% DV

Rastlinske beljakovine0.7g

Vitamini in minerali

Vitamini

Hranilo	Količina	DV%	Razpolovna doba
Holin	6.0mg	1%
Folna kislina	7.0mcg	2%
Niacin	0.1mg	1%
Pantotenska kislina	0.3mg	5%
Riboflavin	0.0mg	3%
Tiamin	0.0mg	2%
Vitamin A	5.0mcg	1%
Vitamin B6	0.0mg	2%
Vitamin C	2.8mg	3%
Vitamin E	0.0mg	0%
Vitamin K	16.4mcg	14%

Minerali

Hranilo	Količina	DV%	Razpolovna doba
Kalcij	16.0mg	2%
Baker	19.0mcg	2%
Železo	0.3mg	2%
Magnezij	13.0mg	3%
Fosfor	24.0mg	3%
Kalij	147.0mg	3%
Selen	0.3mcg	1%
Natrij	2.0mg	0%
Cink	0.2mg	2%

Recepti z kumara (75)

Švedski krožnik z mesnimi kroglicami, pire krompirjem, kumaro in brusnično marmelado

Švedski krožnik z mesnimi kroglicami, pire krompirjem, kumaro in brusnično marmelado

Greek yogurt chickpea cucumber pita plate

Lentil chicken salad with bell peppers

Greek yogurt chickpea cucumber grain bowl

Tofu chickpea grain salad

Chickpea spinach sweet potato salad with tahini lemon dressing

Odprti rženi sendvič s šunko, sirom, kumaro in listnato zelenjavo

Odprti rženi sendvič s šunko, sirom, kumaro in listnato zelenjavo

Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing

Edamame, roasted potato, and seaweed dinner salad

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

Turkey, hummus, and spinach whole grain wrap with kiwi

Chickpea kale citrus grain bowl

Chicken lentil kale lunch salad

Greek yogurt chickpea cucumber lunch bowl

Lentil chicken power salad

Greek yogurt chickpea cucumber tomato lunch plate

Smoked salmon and avocado breakfast plate with tomato and cucumber

Smoked Salmon, Egg, and Tomato Plate

Rjavo jajce s kumaro in rdečim čilijem

Rjavo jajce s kumaro in rdečim čilijem

Smoked salmon breakfast plate with boiled egg, whole grain toast, and orange

Greek yogurt chicken pita with cucumber and tomato

Greek yogurt chicken pita with cucumber, tomato, and dill

Lentil and chicken salad with kale, cucumber, and citrus vinaigrette

Tuna and white bean salad with tomatoes and olive oil

Salmon brown rice salad with kale, cucumber, and citrus dressing

Horiatiki solata s feto, olivami in origanom

Horiatiki solata s feto, olivami in origanom

Mešana solata s poširanim jajcem, palmino sredico, kumaro, paradižnikom in olivami

Mešana solata s poširanim jajcem, palmino sredico, kumaro, paradižnikom in olivami

Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni

Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni

Greek yogurt chicken pita with cucumber tomato salad

Greek yogurt chicken rice bowl with cucumber and avocado

Salmon brown rice salad with kale, edamame, and sesame dressing

Turkey and hummus whole-grain wrap with mixed greens

Salmon avocado brown rice lunch bowl

Turkey hummus wrap with whole wheat tortilla, tomato, and lettuce

Salmon avocado brown rice salad

Salmon salad wrap with whole-grain tortilla, Greek yogurt dressing, and mixed greens

Turkey and hummus whole-grain wrap with cucumber, tomato, and side orange

Sardine avocado toast with cucumber and side lentil salad

Greek yogurt chicken wrap with cucumber, tomato, and spinach

Salmon avocado brown rice lunch salad

Seaweed tofu rice bowl with cucumber and carrots

Chicken and chickpea Mediterranean salad with bell peppers and feta

Tofu soba noodle salad with edamame, cucumber, and seaweed

Turkey and whole-grain wrap with yogurt sauce and cucumber

Greek yogurt chicken salad with chickpeas and pumpkin seeds

Lentil and chickpea Mediterranean salad with feta and cucumber

Turkey and hummus whole-grain wrap with lettuce and tomato

Salmon avocado salad with mixed greens and cherry tomatoes

Greek yogurt cucumber dill wrap with smoked trout

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Salmon quinoa power bowl

Tuna and chickpea whole-grain wrap with lettuce and cucumber

Salmon rice bowl with edamame, cucumber, avocado, and mixed greens

Greek yogurt chicken pita with cucumber, tomato, and hummus

Greek yogurt chicken pita plate

Salmon quinoa salad

Tofu and edamame soba bowl with seaweed

Greek yogurt cucumber dill dinner salad with walnuts

Greek yogurt chicken quinoa salad with tomatoes and cucumber

Zajtrkovni krožnik z dimljenim lososom, mehkimi jajci, mini palačinkami in rožnato glaziranim krofom

Zajtrkovni krožnik z dimljenim lososom, mehkimi jajci, mini palačinkami in rožnato glaziranim krofom

Brunch krožnik z dimljenim lososom, kremasto umešanimi jajci, mini krofom in mini palačinkami

Brunch krožnik z dimljenim lososom, kremasto umešanimi jajci, mini krofom in mini palačinkami

Pikantni suši zvitki z lososom in sezamom

Pikantni suši zvitki z lososom in sezamom

V ponvi pečen ribji file z limoninim rižem, grahom in kumaro

V ponvi pečen ribji file z limoninim rižem, grahom in kumaro

V ponvi ocvrt piščančji zrezek s papriko, kuhanim belim rižem, kumaro in limono

V ponvi ocvrt piščančji zrezek s papriko, kuhanim belim rižem, kumaro in limono

Basmati riž z začinjenimi govejimi polpeti, kumaro in limoninim oljem

Basmati riž z začinjenimi govejimi polpeti, kumaro in limoninim oljem

Piščančje prsi na žaru s pečenim sladkim krompirjem, skuto, kumaro in listnato zelenjavo

Piščančje prsi na žaru s pečenim sladkim krompirjem, skuto, kumaro in listnato zelenjavo

Mešani brunch krožnik

Mešani brunch krožnik

Solata iz manga, avokada in tune s česnovim grškim jogurtom

Solata iz manga, avokada in tune s česnovim grškim jogurtom

Solata s kozicami

Solata s kozicami

Krožnik za zajtrk in brunch

Krožnik za zajtrk in brunch

Piščančji gyro pita kruhek s pomfrijem

Piščančji gyro pita kruhek s pomfrijem

Kozice v paradižnikovi omaki s kumarično-koprovo solato z grškim jogurtom

Kozice v paradižnikovi omaki s kumarično-koprovo solato z grškim jogurtom

Masleni fižol v paradižnikovi omaki z jogurtom, kumaro in koprom

Masleni fižol v paradižnikovi omaki z jogurtom, kumaro in koprom

Tzatziki

Solatna skleda s piščancem, sladkim krompirjem in skuto

Solatna skleda s piščancem, sladkim krompirjem in skuto

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