Your Recipe

Black beans & avocado on toast

Složka Množství Kalorie
Avokádo 150g 240kcal
Limeta 32.5g 10kcal
Koriandr listy 8g 2kcal
Česnek 6g 9kcal
Olivový olej 56g 495kcal
Koriandr listy syrové 8g 2kcal
Chléb, pšeničný 112g 307kcal
Cibule, červená, syrová 197g 87kcal
Rajčata cherry 270g 49kcal
Kmín, mletý 3.2g 12kcal
Fazole, černé, zralá semena, konzervované, s nízkým obsahem sodíku 800g 728kcal

Recipe Instructions:

Ingredients
270g cherry tomatoes, quartered
1 red or white onion, finely chopped
½ lime, juiced
4 tbsp olive oil
2 garlic cloves, crushed
1 tsp ground cumin
2 tsp chipotle paste or 1 tsp chilli flakes
2 x 400g cans black beans, drained
small bunch coriander, chopped
4 slices bread
1 avocado, finely sliced
Method
STEP 1
Mix the tomatoes, ¼ onion, lime juice and 1 tbsp oil and set aside. Fry the remaining onion in 2 tbsp oil until it starts to soften. Add the garlic, fry for 1 min, then add the cumin and chipotle and stir until fragrant. Tip in the beans and a splash of water, stir and cook gently until heated through. Stir in most of the tomato mixture and cook for 1 min, season well and add most of the coriander.

STEP 2
Toast the bread and drizzle with the remaining 1 tbsp oil. Put a slice on each plate and pile some beans on top. Arrange some slices of avocado on top, then sprinkle with the remaining tomato mixture and coriander leaves to serve.

nutriční údaje
Velikost porce 411 g | ml
Množství na porci 485
2029
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 22g 28%
Nasycené tuky 3.1g 15%
Sodík 419mg 18%
Sacharidy celkem 59g 21%
Vláknina 20g 71%
Cukr 7.1g
Bílkoviny 17g 34%
Vitamin D 0mcg 0%
Vápník 140mg 11%
Železo 6.1mg 34%
Draslík 1144mg 24%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 45.13 mcg 5%
Thiamin [B1] 0.458 mg 38%
Riboflavin [B2] 0.385 mg 30%
Niacin [B3] 3.966 mg 25%
Kyselina pantotenová [B5] 1.228 mg 25%
Vitamin B6 0.323 mg 19%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 193.475 mcg 0%
Vitamin C 26.417 mg 29%
Vitamin D 0 mcg 0%
Vitamin E 4.596 mg 31%
Vitamin K 40.125 mcg 33%
Betain 24.313 mg 0%
Cholin 62.997 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 58.9 g 21%
Sugars 7.1 g 14%
Vláknina 19.8 g 71%
Carbohydrate 4.7 g 0%
Čisté sacharidy 51.7g
aminokyseliny
živina Množství DV
Alanin 0.609 g 0%
Arginin 0.719 g 0%
Kyselina asparagová 1.697 g 0%
Cystein 0.129 g 0%
kyselina glutamová 2.349 g 0%
Glycin 0.543 g 0%
Histidin 0.362 g 0%
Izoleucin 0.617 g 0%
Leucin 1.099 g 0%
Lysin 0.916 g 0%
Metionin 0.177 g 0%
Fenylalanin 0.769 g 0%
Prolin 0.738 g 0%
Serin 0.819 g 0%
Treonin 0.492 g 0%
Tryptofan 0.158 g 0%
Tyrosin 0.315 g 0%
Valin 0.753 g 0%
Minerály
živina Množství DV
Vápník 140.29 mg 11%
Měď 0.59 mg 66%
Fluorid 4.18 mcg 0%
Železo 6.07 mg 34%
Hořčík 110.03 mg 26%
Mangan 1.01 mg 44%
Fosfor 317.68 mg 25%
Draslík 1143.94 mg 24%
Selen 11.38 mcg 21%
Sodík 418.81 mg 18%
Zinek 1.89 mg 17%
další
živina Množství DV
Voda 307.732 g 0%
Popel 4.829 g 0%