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Avocado Toast na may Arugula at Cherry Tomatoes

Avocado Toast na may Arugula at Cherry Tomatoes
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Nutrition Facts

Bawat serving na 165g

% Daily Value batay sa 2000 kcal na diyeta

Calories 335 kcal
17% DV
Kabuuang Taba 20.1g
31% DV
Monounsaturated Fat11.6g
Polyunsaturated Fat4.8g
Saturated Fat2.9g
Kabuuang Carbohydrate 31.2g
10% DV
Hibla9.8g
Almirol17.1g
Asukal4.3g
Protina 8.5g
17% DV
Protina ng Halaman8.5g

Tungkol dito

Isang avocado toast na hitik sa gulay na may katamtamang calories, masustansyang unsaturated fats, at magandang dami ng fiber. Karamihan sa calories ay mula sa tinapay, avocado, pumpkin seeds, at kaunting olive oil.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)4.8mcg16%
Choline21.5mg4%
Folate (B9)108.0mcg27%
Niacin (B3)2.9mg18%
Pantothenic Acid (B5)1.1mg22%
Riboflavin (B2)0.1mg11%
Tiamina (B1)0.2mg18%
Bitamina A78.0mcg9%
Bitamina B60.4mg25%
Bitamina C18.4mg20%
Bitamina E3.1mg21%
Bitamina K39.5mcg33%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum58.0mg6%
Tanso320.0mcg36%
Bakal2.6mg14%
Magnesiyo66.0mg16%
Posporus155.0mg22%
Potasyo560.0mg12%
Selenium14.0mcg25%
Sodyum360.0mg16%
Sink1.5mg14%

Avocado Toast na may Arugula at Cherry Tomatoes

Isang simpleng open-faced toast na nilagyan ng malinamnam na avocado, bahagyang maanghang na arugula, matamis na cherry tomatoes, at malutong na buto ng kalabasa. Isa itong sariwa at magaang almusal o meryenda.

Mga Sangkap


  • Puting tinapay, 50 g

  • Avocado, 60 g

  • Arugula, 15 g

  • Cherry tomatoes, 20 g

  • Buto ng kalabasa, 10 g

  • Olive oil, 8 g

  • Asin sa dagat, 1 g

  • Itim na paminta, 1 g


    • Kabuuan: 165 g

    Mga Tagubilin


  • 1. I-toast ang puting tinapay hanggang maging golden.

  • 2. Durugin o hiwain ang avocado at ikalat ito sa ibabaw ng toast.

  • 3. Lagyan sa ibabaw ng arugula at hinating cherry tomatoes.

  • 4. Budburan ng buto ng kalabasa, asin sa dagat, at itim na paminta.

  • 5. Patakan ng olive oil at ihain agad.


    • Oras ng paghahanda at oras ng pagluluto


  • Oras ng paghahanda: 5 minuto

  • Oras ng pagluluto: 2 minuto


    • Mga kapaki-pakinabang na tip


  • Gumamit ng hinog na avocado para sa pinakamagandang tekstura.

  • Idagdag ang asin bago lang ihain upang manatiling malutong ang toast.

  • Para sa dagdag na lasa, bahagyang i-toast ang mga buto ng kalabasa bago ilagay sa ibabaw.
    • VegetarianMediterraneanBalanseng Diyeta
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