kumara
Kumara je hrustljava, blaga zelenjava s 15 kalorijami na 100 g in vitaminom K. Odlična je v solatah, sendvičih in vloženih jedeh.
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% | |
| Vitamin A | 5.0mcg | 1% | |
| Tiamin | 0.0mg | 2% | |
| Riboflavin | 0.0mg | 3% | |
| Niacin | 0.1mg | 1% | |
| Pantotenska kislina | 0.3mg | 5% | |
| Vitamin B6 | 0.0mg | 2% | |
| Folna kislina | 7.0mcg | 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 (100)
Open-Faced Rye Crispbread with Beet Hummus, Cucumber, and Cherry Tomato
255 kcal
Country Scrambled Eggs with Avocado, Cheddar, and Buttered Toast
700 kcal
Cream of Potato Soup with Open-Faced Cheese Toast, Cherry Tomato, and Cucumber
640 kcal
Avocado and Summer Fruit Toast with Sunflower Seed, Cucumber, and Lemon
334 kcal
Odprti sendviči iz rženega hrustljavega kruha s kremnim sirom, sirom, kumaro, paradižnikom in rdečo papriko
560 kcal
Klubski sendvič s korenjem in kumaro
320 kcal
Krostini z dimljenim lososom in kremnim sirom
1045 kcal
Goveji golaž s pire krompirjem in paradižnikovo-kumarično solato
860 kcal
Pire krompir s paradižnikovo in kumarično solato
845 kcal
Koščki rogljičkovega sendviča s puranjimi narezki, sirom, kumaro, krompirjevimi kroketi in mešano surovo zelenjavo
667 kcal
Polnozrnati club sendvič z omleto, sirom, šunko in zelenjavo
610 kcal
Pečen ribji file s kuhanim krompirjem, kumarično-paradižnikovo solato, kislo smetano in limono
500 kcal
Odprti rženi sendviči s sirom, šunko, salamo, kumaro in paradižnikom
610 kcal
Odprti rženi sendviči s salamo, mortadelo, sirom, kumaro in paradižnikom
560 kcal
Ocvrto jajce s slanino, kumaro in češnjevim paradižnikom
311 kcal
Ocvrto jajce s slanino, kumaro in češnjevim paradižnikom
332 kcal
Losos s kuhanim krompirjem, jogurtno-zeliščno omako, mlado čebulo, češnjevim paradižnikom, kumaro in limono
505 kcal
Kapučino z odprtimi rženimi sendviči s sirom, kumaro in češnjevim paradižnikom
533 kcal
Basmati riž z lečinim karijem, jogurtom in kumaro
472 kcal
Ocvrt piščanec s komolčkastimi makaroni, kečapom in kumaro
610 kcal
Krompirjevi latke z umešanimi jajci in rezinami kumare
335 kcal
Kruh iz kislega testa s kumarično cezarjevo solato
360 kcal
Sesekljana solata iz kumar in paradižnika
46 kcal
Paradižnikova in kumarična solata
39 kcal
Sesekljana zelenjavna solata z zelišči
95 kcal
Začinjen riž z jajcem, pesino solato in kumarično solato
505 kcal
Shrimp quinoa bowl with edamame, avocado, and seaweed
590 kcal
Greek yogurt chicken bowl with white beans, cucumber, tomato, and herbs
495 kcal
Lentil chicken salad with kale and red bell pepper
510 kcal
Lentil chicken salad with red bell pepper
540 kcal
Greek yogurt chickpea lunch plate with cucumber, tomato, herbs, and baked potato
530 kcal
Chicken lentil spinach lunch salad
460 kcal
Chickpea chicken salad with kale and citrus
540 kcal
Greek yogurt dinner bowl with chickpeas, cucumber, herbs, and baked potato
430 kcal
Chickpea spinach feta lunch salad with citrus
460 kcal
Chicken and white bean kale lunch salad
540 kcal
Cod with quinoa, chickpeas, and kale salad
530 kcal
Greek yogurt dinner bowl with baked potato, chickpeas, cucumber, and dill
470 kcal
Tuna chickpea salad wrap
510 kcal
Chickpea farro salad with red bell pepper and pumpkin seeds
510 kcal
Baked cod and potato plate with seaweed, cucumber, and yogurt dill sauce
470 kcal
Chickpea avocado grain salad with pumpkin seeds and citrus
520 kcal
Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds
540 kcal
Shrimp seaweed brown rice lunch bowl
470 kcal
Greek yogurt chickpea cucumber herb lunch bowl
495 kcal
Shrimp seaweed rice bowl with edamame
470 kcal
Greek yogurt potato and sardine lunch plate
510 kcal
Shrimp seaweed rice bowl with edamame and cucumber
530 kcal
Gruzijska kumarična solata
110 kcal
Tuna white bean cucumber tomato salad
430 kcal
Salmon and roasted sweet potato spinach salad
610 kcal
Greek yogurt chickpea cucumber lunch salad
360 kcal
Baked potato with tuna yogurt herb topping and side salad
430 kcal
Kremna kumarična solata z rdečo čebulo
180 kcal
Kumarična solata s tuno in rdečo čebulo
215 kcal
Tuna chickpea tomato salad with iodized salt
430 kcal
Turkey avocado chickpea salad
510 kcal
Greek yogurt tuna chickpea lunch bowl
445 kcal
Lentil chicken salad with red bell pepper and parsley
465 kcal
Kremna kumarična solata z rdečo čebulo in zelišči
165 kcal
Chicken quinoa lunch salad with kale and chickpeas
510 kcal
Chickpea tuna salad wrap
470 kcal
Chicken Quinoa Chickpea Salad
590 kcal
Chickpea feta tomato cucumber grain bowl
560 kcal
Chicken and white bean spinach salad
540 kcal
Edamame tofu soba salad with sesame and cucumber
560 kcal
Skleda z glaziranim lososom, edamamom, kumaro, mlado čebulo in sezamom
565 kcal
Piščanec s sezamovo glazuro, edamamejem in kumaro
585 kcal
Lentil chicken spinach salad
540 kcal
Švedski krožnik z mesnimi kroglicami, pire krompirjem, kumaro in brusnično marmelado
760 kcal
Greek yogurt chickpea cucumber pita plate
470 kcal
Lentil chicken salad with bell peppers
470 kcal
Greek yogurt chickpea cucumber grain bowl
430 kcal
Tofu chickpea grain salad
510 kcal
Chickpea spinach sweet potato salad with tahini lemon dressing
495 kcal
Odprt sendvič s šunko, sirom, kumaro in listnato zelenjavo na rženem kruhu z maslom
332 kcal
Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing
490 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Chickpea, cucumber, tomato, feta, and seaweed grain bowl
560 kcal
Turkey, hummus, and spinach whole grain wrap with kiwi
520 kcal
Chickpea kale citrus grain bowl
510 kcal
Chicken lentil kale lunch salad
465 kcal
Greek yogurt chickpea cucumber lunch bowl
430 kcal
Lentil chicken power salad
510 kcal
Greek yogurt chickpea cucumber tomato lunch plate
390 kcal
Smoked salmon and avocado breakfast plate with tomato and cucumber
290 kcal
Smoked Salmon, Egg, and Tomato Plate
295 kcal
Rjavo jajce s kumaro in rdečim čilijem
315 kcal
Smoked salmon breakfast plate with boiled egg, whole grain toast, and orange
350 kcal
Greek yogurt chicken pita with cucumber and tomato
490 kcal
Greek yogurt chicken pita with cucumber, tomato, and dill
480 kcal
Lentil and chicken salad with kale, cucumber, and citrus vinaigrette
510 kcal
Tuna and white bean salad with tomatoes and olive oil
460 kcal
Salmon brown rice salad with kale, cucumber, and citrus dressing
580 kcal
Horiatiki solata s feto, olivami in origanom
520 kcal
Mešana solata s poširanim jajcem, palmino sredico, kumaro, paradižnikom in olivami
255 kcal
Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni
635 kcal
Greek yogurt chicken pita with cucumber tomato salad
510 kcal
Greek yogurt chicken rice bowl with cucumber and avocado
680 kcal
Salmon brown rice salad with kale, edamame, and sesame dressing
680 kcal