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牛油果吐司配番茄、芝麻菜和南瓜籽

牛油果吐司配番茄、芝麻菜和南瓜籽
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营养成分表

每份 145 克

% 每日参考值基于 2000 千卡饮食

卡路里 255 kcal
13% DV
总脂肪 16.2g
25% DV
单不饱和脂肪10.2g
多不饱和脂肪2.8g
饱和脂肪2.3g
总碳水化合物 24.1g
8% DV
膳食纤维7.4g
淀粉14.0g
糖2.7g
蛋白质 6.8g
14% DV
植物蛋白6.8g

关于

这是一份小巧的开口吐司，上面铺有牛油果和芝麻菜，通常会淋少许橄榄油并轻轻调味。整体含有适量健康脂肪和膳食纤维，蛋白质相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.8mcg13%
胆碱18.0mg3%
叶酸92.0mcg23%
烟酸2.1mg13%
泛酸0.9mg18%
维生素B20.1mg9%
维生素B10.2mg18%
维生素A98.0mcg11%
维生素B60.3mg19%
维生素C13.4mg15%
维生素E2.6mg17%
维生素K46.0mcg38%

矿物质

营养素含量DV%半衰期
钙54.0mg5%
铜260.0mcg29%
铁2.1mg12%
镁58.0mg14%
磷118.0mg17%
钾472.0mg10%
硒10.5mcg19%
钠278.0mg12%
锌1.1mg10%

牛油果吐司配番茄、芝麻菜和南瓜籽

一款简单的开放式吐司，上面铺有绵密的牛油果、新鲜番茄、微辛的芝麻菜和香脆的南瓜籽。最后淋上橄榄油，并以盐和黑胡椒调味，成就一份均衡清爽的轻食。

Ingredients


  • 白吐司，35 g

  • 牛油果，60 g

  • 芝麻菜，15 g

  • 番茄，20 g

  • 南瓜籽，8 g

  • 橄榄油，6 g

  • 盐，1 g

  • 黑胡椒，0.5 g


    • Total: 145.5 g

    Instructions


  • 1. 将面包烤至酥脆、表面微微金黄。

  • 2. 将牛油果压泥或切片，均匀铺在吐司上。

  • 3. 放上切片番茄和芝麻菜。

  • 4. 淋上橄榄油。

  • 5. 撒上南瓜籽、盐和黑胡椒。

  • 6. 立即食用。


    • Prep time


    5 分钟

    Cook time


    3 分钟

    Helpful tips


    使用成熟的牛油果可获得最佳口感。如有需要，可在组装前先给番茄略微调味，以提升风味。
    素食地中海饮食均衡饮食
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