熟藜麦
熟藜麦是一种富含蛋白质的全谷物，每100克含120卡路里，并提供镁，常用于能量碗、沙拉和配菜。
关于
熟藜麦是一种轻盈松软的全谷物，味道温和，略带坚果香，口感柔嫩且微微有嚼劲。它常用作配菜，也可加入沙拉、谷物碗和汤品中，还是米饭或蒸粗麦粉的无麸质替代选择。
营养成分表
每 100 克
% 每日参考值基于 2000 千卡饮食
卡路里
120 kcal
6% DV
总脂肪
1.9g
3% DV
维生素D0.2g
维生素K0.5g
维生素B11.1g
总碳水化合物
21.3g
7% DV
叶酸2.8g
维生素B120.9g
生物素17.6g
蛋白质
4.4g
9% DV
植物蛋白4.4g
维生素和矿物质
维生素
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 胆碱 | 23.0mg | 4% | |
| 维生素B1 | 0.1mg | 9% | |
| 维生素B2 | 0.1mg | 8% | |
| 烟酸 | 0.4mg | 3% | |
| 泛酸 | 0.2mg | 4% | |
| 维生素B6 | 0.1mg | 7% | |
| 叶酸 | 42.0mcg | 11% | |
| 维生素E | 0.6mg | 4% |
矿物质
| 营养素 | 含量 | DV% | 半衰期 |
|---|---|---|---|
| 钙 | 17.0mg | 2% | |
| 铜 | 0.2mcg | 0% | |
| 铁 | 1.5mg | 8% | |
| 镁 | 64.0mg | 15% | |
| 磷 | 152.0mg | 22% | |
| 钾 | 172.0mg | 4% | |
| 硒 | 2.8mcg | 5% | |
| 钠 | 7.0mg | 0% | |
| 锌 | 1.1mg | 10% |
包含 熟藜麦 的食谱（21）
Sardine quinoa salad with spinach, broccoli, lemon, and olive oil
515 kcal
Broccoli quinoa bowl with edamame, tahini, and lemon
510 kcal
Salmon quinoa spinach bowl with mushrooms and avocado
640 kcal
Lentil and spinach quinoa bowl
520 kcal
Chicken Quinoa Chickpea Salad
590 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds
540 kcal
Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds
560 kcal
Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce
610 kcal
Lentil, spinach, and red bell pepper quinoa bowl
520 kcal
Grilled salmon quinoa bowl with kale and avocado
610 kcal
Salmon quinoa power bowl with spinach and avocado
620 kcal
Salmon quinoa bowl with spinach and roasted red peppers
560 kcal
Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado
620 kcal
Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers
620 kcal
Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado
620 kcal
Grilled chicken quinoa bowl with spinach, avocado, and orange segments
620 kcal
Salmon quinoa power bowl with spinach, chickpeas, and avocado
680 kcal
Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers
620 kcal
Grilled salmon quinoa bowl with spinach and roasted sweet potato
620 kcal
烤鸡胸配藜麦、芦笋、罗勒青酱和柠檬
655 kcal