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扁豆

扁豆是一种富含蛋白质的豆类，每100克含116卡路里，并提供叶酸（B9），适合做日常餐食。

关于

扁豆是一种小巧、呈透镜状的豆类，味道温和，带有淡淡的泥土香。煮熟后口感柔软细腻，略带绵密感。它常用于汤、炖菜、咖喱和沙拉，也常作为素食菜肴中富含蛋白质的基础食材。

营养成分表

每 100 克

% 每日参考值基于 2000 千卡饮食

卡路里 116 kcal

6% DV

总脂肪 0.4g

1% DV

维生素D0.1g

维生素K0.1g

维生素B10.2g

总碳水化合物 20.1g

7% DV

叶酸7.9g

维生素B121.8g

生物素10.4g

蛋白质 9.0g

18% DV

植物蛋白9.0g

维生素和矿物质

维生素

营养素	含量	DV%	半衰期
胆碱	32.7mg	6%
叶酸	181.0mcg	45%
烟酸	1.1mg	7%
泛酸	0.6mg	13%
维生素B2	0.1mg	6%
维生素B1	0.2mg	14%
维生素A	8.0mcg	1%
维生素B6	0.2mg	10%
维生素C	1.5mg	2%
维生素E	0.1mg	1%
维生素K	1.7mcg	1%

矿物质

营养素	含量	DV%	半衰期
钙	19.0mg	2%
铜	251.0mcg	28%
铁	3.3mg	19%
镁	36.0mg	9%
磷	180.0mg	26%
钾	369.0mg	8%
硒	2.8mcg	5%
钠	2.0mg	0%
锌	1.3mg	12%

包含扁豆的食谱（72）

Lentil tofu vegetable grain bowl

Lentil and chickpea grain bowl with roasted sweet potato and tahini

Lentil chicken spinach salad

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Chicken lentil vegetable soup with whole grain bread

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Lentil, spinach, and red bell pepper stew with iodized salt

Beef and lentil stew with carrots, tomatoes, and kale

Lentil and spinach curry with brown rice

Lentil and Spinach Stew with Fortified Nutritional Yeast

Lentil and spinach stew with baked potato

Lentil and vegetable curry with baked potato and plain Greek yogurt

Lentil curry with tofu and sautéed kale over brown rice

Chicken, lentil and spinach stew

Lentil and spinach curry with baked potato

Lentil chicken salad with bell peppers

Chicken lentil kale soup with baked potato

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chicken lentil vegetable soup with side salad

Lentil and spinach curry with tomatoes

Lentil, Kale, and Red Bell Pepper Stew

Lentil curry with tofu and sautéed kale

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Lentil and spinach curry with tomato over baked potato

Lentil, spinach, and red bell pepper quinoa bowl

Lentil, spinach, and potato stew with iodized salt

Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice

Lentil and spinach curry with baked sweet potato

Lentil and spinach stew with tomatoes

Lentil and chickpea stew with tomatoes, red bell pepper, and kale

Lentil and spinach stew with tomatoes and herbs

Lentil chicken spinach soup with tomato

Lentil, spinach, and roasted red pepper salad with olive oil and lemon

Chicken lentil kale lunch salad

Lentil chicken power salad

Chicken lentil vegetable soup

Lentil and vegetable stew with brown rice

Lentil and chicken salad with kale, cucumber, and citrus vinaigrette

扁豆沙卡蔬卡配酸奶和烤杏仁

扁豆沙卡蔬卡配酸奶和烤杏仁

Lentil and sweet potato curry with kale

Lentil and vegetable curry with quinoa

Lentil and vegetable curry with yogurt

Turkey and lentil chili with spinach

Lentil and roasted vegetable grain bowl

Shrimp and lentil grain salad with bell peppers and parsley

Lentil and roasted vegetable grain bowl with olive oil

Lentil and vegetable soup with whole grain roll

Lentil and vegetable soup with whole-grain roll and side yogurt

Lentil and roasted vegetable salad with feta

Lentil and roasted vegetable salad with pumpkin seeds

Sardine avocado toast with cucumber and side lentil salad

Lentil and roasted vegetable salad with sardines

Lentil and spinach salad with feta

Lentil and chickpea Mediterranean salad with feta and cucumber

Lentil and vegetable soup with whole-grain bread

橄榄油扁豆配菠菜

橄榄油扁豆配菠菜

香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗

香煎鸡肉三文鱼扁豆烤根茎蔬菜能量碗

Lentil and vegetable soup with a side of whole-grain bread

暖心扁豆蘑菇能量碗配杏仁莓果脆

暖心扁豆蘑菇能量碗配杏仁莓果脆

芝士牛肉扁豆煎锅

芝士牛肉扁豆煎锅

Lentil and roasted vegetable grain salad with feta

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Lentil and roasted vegetable grain bowl with feta

Lentil and vegetable soup with whole-grain bread and Greek yogurt

Chicken and lentil salad with bell peppers and tomatoes

Lentil and spinach grain bowl

Turkey and lentil stew with carrots and kale

Turkey and lentil bowl with spinach and brown rice

Lentil and vegetable stew

Chicken and lentil vegetable stew

Chicken and lentil bowl with brown rice, spinach, and tomatoes

Turkey and lentil bowl with brown rice and broccoli

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