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番茄酱奶油豆配黄瓜莳萝酸奶

番茄酱奶油豆配黄瓜莳萝酸奶
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营养成分表

每份 620 克

% 每日参考值基于 2000 千卡饮食

卡路里 520 kcal
26% DV
总脂肪 14.0g
22% DV
单不饱和脂肪7.1g
多不饱和脂肪2.1g
饱和脂肪4.2g
反式脂肪0.1g
总碳水化合物 79.0g
26% DV
膳食纤维18.0g
淀粉37.0g
糖24.0g
蛋白质 20.0g
40% DV
动物蛋白6.0g
植物蛋白14.0g

关于

这是一道以豆类为主的餐点，包含番茄酱炖奶油豆、黄瓜酸奶配菜和可乐。每份620克，含520卡路里，碳水和膳食纤维较高，蛋白质适中，脂肪相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.0mcg27%
胆碱58.0mg11%
叶酸210.0mcg53%
烟酸2.8mg18%
泛酸1.4mg28%
维生素B20.5mg38%
维生素B10.4mg33%
维生素A85.0mcg9%
维生素B120.9mcg38%
维生素B60.5mg29%
维生素C18.0mg20%
维生素D0.4mcg2%
维生素E2.1mg14%
维生素K24.0mcg20%

矿物质

营养素含量DV%半衰期
钙260.0mg26%
铜520.0mcg58%
铁6.2mg34%
镁105.0mg25%
磷310.0mg44%
钾1180.0mg25%
硒14.0mcg25%
钠980.0mg43%
锌2.6mg24%

番茄酱炖奶油豆配黄瓜莳萝酸奶

一道丰盛的豆类炖菜，搭配清爽的酸奶、黄瓜和莳萝浇料。这里的可乐并不是常见的烹饪食材，因此这道菜更像是一道简单的番茄奶油豆炖菜，配上新鲜的酸奶佐料。

620 g 总量所需食材
  • 奶油豆 250 g

  • 番茄酱 140 g

  • 洋葱 60 g

  • 大蒜 10 g

  • 橄榄油 15 g

  • 酸奶 90 g

  • 黄瓜 40 g

  • 莳萝 5 g

  • 可乐 0 g

  • 盐 5 g

  • 黑胡椒 3 g

  • 干香草 2 g


    • 做法
  • 1. 将洋葱和大蒜切碎。黄瓜切丁，莳萝切碎。

  • 2. 平底锅中用中火加热橄榄油。加入洋葱，炒至变软，约 5 分钟。

  • 3. 加入大蒜、干香草、盐和黑胡椒。再煮 1 分钟。

  • 4. 拌入番茄酱和奶油豆。小火慢炖 8 到 10 分钟，至完全热透并略微浓稠。

  • 5. 在小碗中将酸奶与黄瓜和莳萝混合。

  • 6. 将奶油豆趁热上桌，顶部淋上酸奶混合物或作为配菜一同食用。


    • 准备时间
    10 分钟

    烹饪时间
    15 分钟

    实用提示
  • 如果番茄酱非常浓稠，炖煮时可加入少许清水。

  • 上桌前将酸奶浇料冷藏一下，口感会更加清爽。

  • 这道菜不需要可乐，除非它原本是作为饮料准备的，否则最好忽略。
    • 素食无麸质均衡饮食
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