edamame
Edamame so mlada sojina zrna s 121 kalorijami na 100 g ter folatom (B9). Dodajte jih v prigrizke, sklede in priloge za več beljakovin.
O tem
Edamame so mlada, zelena sojina zrna z nežno sladkim, oreškastim okusom ter mehko, rahlo čvrsto teksturo. Pogosto jih kuhajo na pari ali v vodi in postrežejo kot prigrizek ali predjed, lahko pa jih dodate tudi v solate, riževe sklede, pražene jedi in juhe.
Hranilne vrednosti
Na 100 g
% dnevne vrednosti na podlagi prehrane z 2000 kcal
Kalorije
121 kcal
6% DV
Skupne maščobe
5.2g
8% DV
Vitamin D0.7g
Vitamin K1.1g
Tiamin3.0g
Skupni ogljikovi hidrati
8.9g
3% DV
Folna kislina5.2g
Vitamin B122.2g
Biotin1.5g
Beljakovine
11.9g
24% DV
Rastlinske beljakovine11.9g
Vitamini in minerali
Vitamini
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Holin | 56.6mg | 10% | |
| Folna kislina | 311.0mcg | 78% | |
| Niacin | 0.9mg | 6% | |
| Pantotenska kislina | 0.5mg | 10% | |
| Riboflavin | 0.3mg | 24% | |
| Tiamin | 0.1mg | 13% | |
| Vitamin A | 15.0mcg | 2% | |
| Vitamin B6 | 0.1mg | 9% | |
| Vitamin C | 9.7mg | 11% | |
| Vitamin E | 0.7mg | 5% | |
| Vitamin K | 26.7mcg | 22% |
Minerali
| Hranilo | Količina | DV% | Razpolovna doba |
|---|---|---|---|
| Kalcij | 63.0mg | 6% | |
| Baker | 0.3mcg | 0% | |
| Železo | 2.3mg | 13% | |
| Magnezij | 64.0mg | 15% | |
| Fosfor | 169.0mg | 24% | |
| Kalij | 436.0mg | 9% | |
| Selen | 1.7mcg | 3% | |
| Natrij | 6.0mg | 0% | |
| Cink | 1.4mg | 13% |
Recepti z edamame (23)
Beef and edamame stir-fry with bok choy and brown rice
620 kcal
Shrimp and edamame quinoa stir-fry with broccoli and red bell pepper
495 kcal
Turkey avocado whole-grain wrap with side edamame
590 kcal
Edamame tofu soba salad with sesame and cucumber
560 kcal
Skleda z glaziranim lososom, edamamom, kumaro, mlado čebulo in sezamom
565 kcal
Piščanec v sezamovi glazuri z edamamom in kumaro
585 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Tempeh Soba Dinner Bowl with Edamame and Bok Choy
590 kcal
Tempeh broccoli soba lunch bowl
590 kcal
Tofu edamame brown rice lunch bowl
495 kcal
Soba noodle edamame dinner salad with nori, sesame, cucumber, and orange-ginger dressing
490 kcal
Edamame soba dinner bowl with nori, bok choy, and sesame
470 kcal
Edamame, roasted potato, and seaweed dinner salad
430 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Tofu and edamame vegetable curry with quinoa
560 kcal
Tofu stir-fry with edamame, bok choy, and mushrooms
510 kcal
Salmon brown rice salad with kale, edamame, and sesame dressing
680 kcal
Tofu soba noodle salad with edamame, cucumber, and seaweed
540 kcal
Salmon rice bowl with edamame, cucumber, avocado, and mixed greens
680 kcal
Tofu and edamame rice bowl with broccoli and sesame
590 kcal
Tofu edamame soba bowl
560 kcal
Tofu and edamame soba bowl with seaweed
560 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and soba noodles
590 kcal
