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njegere

Njegere ni jamii ya kunde yenye kalori 164 kwa 100g na hujulikana kwa folate (B9). Hutumika kwenye hummus, saladi na supu.

njegere

Kuhusu

Njegere ni jamii ya kunde zenye ladha ya kokwa na umbile gumu kidogo, zikiwa na ladha nyepesi ya udongo. Hutumika sana kwenye hummus, saladi, supu, mchuzi mzito, kari na vitafunio vya kuokwa.

Taarifa za Lishe

Kwa 100g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 164 kcal

8% DV

Jumla ya Mafuta 2.6g

4% DV

Vitamini D0.3g

Vitamini K0.6g

Thiamini (B1)1.2g

Jumla ya Wanga 27.4g

9% DV

Folate (B9)7.6g

Vitamini B124.8g

Biotini (B7)14.0g

Protini 8.9g

18% DV

Protini ya mimea8.9g

Vitamini & Madini

Vitamini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kolini	43.2mg	8%
Folate (B9)	172.0mcg	43%
Niasini (B3)	0.5mg	3%
Asidi ya Pantotheniki (B5)	0.3mg	6%
Riboflavini (B2)	0.1mg	5%
Thiamini (B1)	0.1mg	10%
Vitamini A	1.0mcg	0%
Vitamini B6	0.1mg	8%
Vitamini C	1.3mg	1%
Vitamini E	0.3mg	2%
Vitamini K	4.0mcg	3%

Madini

Kirutubisho	Kiasi	DV%	Nusu-maisha
Kalsiamu	49.0mg	5%
Shaba	0.4mcg	0%
Madini Chuma	2.9mg	16%
Magnesiamu	48.0mg	11%
Fosforasi	168.0mg	24%
Potasiamu	291.0mg	6%
Seleniamu	3.7mcg	7%
Sodiamu	7.0mg	0%
Zinki	1.5mg	14%

Mapishi yenye njegere (45)

Chickpea spinach tomato curry with brown rice

Turkey avocado chickpea lunch wrap

Chickpea tomato stew with potatoes, zucchini, and parsley

Chickpea and kale quinoa dinner bowl with roasted mushrooms

Chickpea Pasta with Tahini, Broccoli, and Brazil Nut Crumble

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 Pasta with Tomato, Spinach, and Nutritional Yeast

Chickpea spinach tomato curry with brown rice and fortified soy yogurt

Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast

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

Bakuli la saladi ya hummus ya njegere na parachichi, mboga mbichi na mbegu

Bakuli la saladi ya hummus ya njegere na parachichi, mboga mbichi na mbegu

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

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

Mchuzi wa njegere, mchicha na nyanya

Mchuzi wa njegere, mchicha na nyanya

Bakuli la Joto la Njegere na Mchicha lenye Kitunguu Saumu, Paprika na Bizari

Bakuli la Joto la Njegere na Mchicha lenye Kitunguu Saumu, Paprika na Bizari

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