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Smörbönor i tomatsås med gurk- och dillyoghurt

Smörbönor i tomatsås med gurk- och dillyoghurt
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Näringsfakta

Per portion på 620 g

% dagligt värde baserat på en kost på 2000 kcal

Kalorier 520 kcal
26% DV
Totalt fett 14.0g
22% DV
Enkelomättat fett7.1g
Fleromättat fett2.1g
Mättat fett4.2g
Transfett0.1g
Totala kolhydrater 79.0g
26% DV
Fiber18.0g
Stärkelse37.0g
Sockerarter24.0g
Protein 20.0g
40% DV
Animaliskt protein6.0g
Vegetabiliskt protein14.0g

Om

En baljväxtbaserad måltid med smörbönor i tomatsås, gurk- och dillyoghurt samt cola. Den är måttlig i kalorier, rik på kolhydrater och fibrer, med måttligt protein och relativt låg fetthalt.

Ingredienser

Vitaminer & mineraler

Vitaminer

NäringsämneMängdDV%Halveringstid
Biotin8.0mcg27%
Kolin58.0mg11%
Folat210.0mcg53%
Niacin2.8mg18%
Pantotensyra1.4mg28%
Riboflavin0.5mg38%
Tiamin0.4mg33%
Vitamin A85.0mcg9%
Vitamin B120.9mcg38%
Vitamin B60.5mg29%
Vitamin C18.0mg20%
Vitamin D0.4mcg2%
Vitamin E2.1mg14%
Vitamin K24.0mcg20%

Mineraler

NäringsämneMängdDV%Halveringstid
Kalcium260.0mg26%
Koppar520.0mcg58%
Järn6.2mg34%
Magnesium105.0mg25%
Fosfor310.0mg44%
Kalium1180.0mg25%
Selen14.0mcg25%
Natrium980.0mg43%
Zink2.6mg24%

Smörbönor i tomatsås med gurk- och dillyoghurt

En mustig böngryta serverad med en sval topping av yoghurt, gurka och dill. Cola är inte en vanlig matlagningsingrediens här, så detta liknar troligen en enkel gryta med smörbönor och ett fräscht yoghurttillbehör.

Ingredienser för totalt 620 g
  • Smörbönor 250 g

  • Tomatsås 140 g

  • Gul lök 60 g

  • Vitlök 10 g

  • Olivolja 15 g

  • Yoghurt 90 g

  • Gurka 40 g

  • Dill 5 g

  • Cola 0 g

  • Salt 5 g

  • Svartpeppar 3 g

  • Torkade örter 2 g


    • Instruktioner
  • 1. Finhacka löken och vitlöken. Tärna gurkan och hacka dillen.

  • 2. Hetta upp olivoljan i en panna på medelvärme. Tillsätt löken och stek tills den mjuknat, cirka 5 minuter.

  • 3. Tillsätt vitlök, torkade örter, salt och svartpeppar. Tillaga i 1 minut.

  • 4. Rör ner tomatsåsen och smörbönorna. Låt sjuda försiktigt i 8 till 10 minuter tills allt är genomvarmt och såsen har tjocknat något.

  • 5. Blanda yoghurten med gurkan och dillen i en liten skål.

  • 6. Servera smörbönorna varma med yoghurtblandningen ovanpå eller vid sidan av.


    • Förberedelsetid
    10 minuter

    Tillagningstid
    15 minuter

    Hjälpsamma tips
  • Om tomatsåsen är mycket tjock, tillsätt en skvätt vatten under sjudningen.

  • Kyl yoghurttoppingen före servering för en friskare kontrast.

  • Colan behövs inte i den här rätten och ignoreras bäst, om den inte var tänkt som dryck.
    • VegetariskGlutenfriBalanserad
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