kitunguu saumu
Kitunguu saumu ni kiungo chenye kalori 149 kwa 100g na hutoa vitamini C. Kitumie kuongeza ladha kali kwenye vyakula vya chumvi.
Kuhusu
Kitunguu saumu ni balbu yenye harufu na ukali wa ladha, yenye ladha kali ya chumvi ambayo huwa tamu zaidi na laini inapopikwa. Hutumiwa sana kama kiungo katika michuzi, supu, vyakula vya kukaanga kwa haraka, marinadi, na vyakula vya kuoka.
Taarifa za Lishe
Kwa 100g
% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000
Kalori
149 kcal
7% DV
Jumla ya Mafuta
0.5g
1% DV
Vitamini D0.1g
Thiamini (B1)0.3g
Jumla ya Wanga
33.1g
11% DV
Folate (B9)2.1g
Vitamini B121.0g
Biotini (B7)30.0g
Protini
6.4g
13% DV
Protini ya mimea6.4g
Vitamini & Madini
Vitamini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kolini | 23.2mg | 4% | |
| Folate (B9) | 3.0mcg | 1% | |
| Niasini (B3) | 0.7mg | 4% | |
| Asidi ya Pantotheniki (B5) | 0.6mg | 12% | |
| Riboflavini (B2) | 0.1mg | 8% | |
| Thiamini (B1) | 0.2mg | 17% | |
| Vitamini B6 | 1.2mg | 73% | |
| Vitamini C | 31.2mg | 35% | |
| Vitamini E | 0.1mg | 1% | |
| Vitamini K | 1.7mcg | 1% |
Madini
| Kirutubisho | Kiasi | DV% | Nusu-maisha |
|---|---|---|---|
| Kalsiamu | 181.0mg | 18% | |
| Shaba | 299.0mcg | 33% | |
| Madini Chuma | 1.7mg | 9% | |
| Magnesiamu | 25.0mg | 6% | |
| Fosforasi | 153.0mg | 22% | |
| Potasiamu | 401.0mg | 9% | |
| Seleniamu | 14.2mcg | 26% | |
| Sodiamu | 17.0mg | 1% | |
| Zinki | 1.2mg | 11% |
Mapishi yenye kitunguu saumu (100)
Kifua cha kuku cha kuchoma kilichokatwa na mchuzi mwekundu, karoti changa, avokado na puresi ya cauliflower
355 kcal
Bakuli la viazi vidogo vya kuoka na mboga pamoja na kuku
305 kcal
Chickpea tomato stew with potatoes, zucchini, and parsley
470 kcal
Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Vipande vya kuku mbichi na cauliflower, pilipili hoho nyekundu, kitunguu na uyoga
860 kcal
Chickpea and kale quinoa dinner bowl with roasted mushrooms
480 kcal
Lentil, spinach, and red bell pepper stew with iodized salt
320 kcal
Vipande vya mkate wa kitunguu saumu na mimea
230 kcal
Kuku wa viungo na wali wa basmati, figili, kabichi na mchuzi wa mafuta ya kijani
455 kcal
Noodles za kioo za kukaanga na kamba, mboga mchanganyiko na limau
560 kcal
Cod with sautéed spinach, white beans, and iodized-seasoned potatoes
560 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa
590 kcal
Tomato white bean and spinach pasta with grilled shrimp
575 kcal
Shrimp and white bean tomato skillet with spinach
480 kcal
Oven-baked cod with white beans, kale, and tomatoes
480 kcal
Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice
560 kcal
Pasta ya penne ya kuku na jibini la mozzarella
610 kcal
Beef and white bean tomato stew with carrots and Swiss chard
560 kcal
Lentil and spinach curry with brown rice
510 kcal
Chicken stir-fry with bell peppers, broccoli and brown rice
495 kcal
Spaghetti na mchuzi wa nyama na jibini lililoyeyuka
655 kcal
Vipande vya mkate wa kitunguu saumu na mimea
320 kcal
Chickpea Pasta with Tahini, Broccoli, and Brazil Nut Crumble
575 kcal
Creamy white bean and mushroom skillet with fortified soy milk
480 kcal
Tempeh stir-fry with broccoli, red bell pepper, brown rice, and sesame
640 kcal
Lentil and spinach stew with baked potato
610 kcal
Tofu, kale, and quinoa dinner bowl with iodized salt
520 kcal
Shaloti na vitunguu saumu vizima
548 kcal
Lentil and vegetable curry with baked potato and plain Greek yogurt
590 kcal
Grilled chicken, baked potato, and sautéed spinach
495 kcal
UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce
330 kcal
Chickpea and mushroom tomato pasta with nutritional yeast
590 kcal
Pilipili hoho na kitunguu chekundu vilivyokaangwa kwa mafuta
88 kcal
Beef and spinach stir-fry with bell peppers and quinoa
520 kcal
Lentil curry with tofu and sautéed kale over brown rice
610 kcal
Turkey and white bean chili with spinach
460 kcal
Shrimp stir-fry with bok choy, mushrooms and brown rice
480 kcal
Chicken, lentil and spinach stew
510 kcal
Lentil and spinach curry with baked potato
480 kcal
Tofu broccoli brown rice stir-fry
460 kcal
Tofu, mushroom, and spinach soba bowl
480 kcal
Chicken stir-fry with bell peppers, bok choy, and quinoa
495 kcal
Baked salmon with roasted sweet potato and steamed broccoli
540 kcal
Lentil and spinach curry with tomatoes
430 kcal
Beef and broccoli stir-fry with brown rice
560 kcal
Beef and broccoli stir-fry with mushrooms over quinoa
590 kcal
Chickpea Pasta with Tomato, Spinach, and Nutritional Yeast
470 kcal
Lentil, Kale, and Red Bell Pepper Stew
340 kcal
Sardine whole-grain pasta with spinach, tomato, and olive oil
560 kcal
Turkey and white bean chili with tomato and bell peppers
480 kcal
Grilled sirloin with baked potato and asparagus
590 kcal
Lentil curry with tofu and sautéed kale
540 kcal
Chickpea spinach tomato curry with brown rice and fortified soy yogurt
575 kcal
Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce
610 kcal
Calcium-set tofu, white bean, kale, and red bell pepper stir-fry with iodized salt
520 kcal
Lentil and spinach curry with tomato over baked potato
510 kcal
Calcium-set tofu, broccoli, and red bell pepper stir-fry with iodized salt
430 kcal
Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast
480 kcal
Lentil, spinach, and potato stew with iodized salt
420 kcal
White bean and kale tomato stew with baked potato
560 kcal
Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice
640 kcal
Chickpea Tomato Kale Stew with Pumpkin Seeds
480 kcal
Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms
430 kcal
Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce
620 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Mushroom and tofu stir-fry with broccoli and brown rice
510 kcal
Sardine pasta with tomatoes, parsley, and wilted greens
560 kcal
Lentil and spinach stew with tomatoes
410 kcal
Cod with chickpeas, kale, and tomato-garlic braise
500 kcal
Mussels in tomato-garlic broth with cannellini beans and whole-grain toast
575 kcal
Lentil and chickpea stew with tomatoes, red bell pepper, and kale
540 kcal
Sardine tomato whole-grain pasta with arugula
510 kcal
Chicken, chickpea, and broccoli skillet with lemon
495 kcal
Cod with white beans, kale, and roasted red peppers
470 kcal
Grilled cod with white beans, kale, and lemon
430 kcal
Mkia wa lobster na asparagus, viazi, zucchini na mchuzi wa siagi ya krimu
426 kcal
Baked salmon with roasted potatoes and broccoli
620 kcal
Gnocchi ya Ng'ombe ya Krimu ya Skillet na Seleri, Kitunguu na Uyoga
1760 kcal
Mkia wa lobster na asparagus, viazi, zucchini na mchuzi wa krimu ya siagi
456 kcal
Gnocchi ya nyama ya ng'ombe yenye krimu na brokoli
1750 kcal
Kari ya Kuku ya Dhahabu na Nazi, Wali Mweupe na Giligilani
520 kcal
Kari ya Kuku ya Nazi na Wali wa Basmati
540 kcal
Mipira ya nyama ya kuku na viazi vilivyopondwa laini na mchuzi wa kahawia
760 kcal
Tambi za kioo za kukaanga na kamba, kuku, kabichi na kitunguu maji kwenye mchuzi wa green curry
235 kcal
Chicken quinoa bowl with spinach, chickpeas, and tomatoes
540 kcal
Chicken, quinoa, and spinach bowl
540 kcal
Turkey chili with kidney beans and mixed vegetables
430 kcal
Chicken stir-fry with bell peppers, bok choy, and brown rice
590 kcal
Lentil and vegetable soup with whole grain roll
480 kcal
Beef and sweet potato power plate with broccoli
640 kcal
Turkey and bean chili with side salad
590 kcal
Shrimp brown rice stir-fry with broccoli, bell peppers, and sesame
610 kcal
Tofu stir-fry with broccoli, mushrooms, and brown rice
510 kcal
Beef and broccoli brown rice stir-fry
650 kcal
Chicken and broccoli brown rice stir-fry
590 kcal
Chicken and broccoli brown rice bowl with yogurt herb sauce
620 kcal
Beef and broccoli rice bowl
590 kcal
Roast ya Nguruwe yenye Kitunguu Saumu na Glaze ya Pilipili
2460 kcal
Samaki mwekundu wa snapper wa mvuke na glasi ya soya ya tangawizi, kitunguu saumu na vitunguu mabichi
320 kcal
Shrimp and brown rice stir-fry with broccoli and bell peppers
590 kcal
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