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Meal

Složka Množství Kalorie
Cibule 75g 30kcal
Rýžová bílá dlouhozrnná syrová 200g 730kcal
Černé fazole 425g 561kcal
Česnek 6g 9kcal
Olivový olej 15g 133kcal
Chilli prášek 2g 6kcal
Zeleninový vývar 420g 21kcal
Kmín, mletý 2g 8kcal
Rajčatová omáčka, konzervovaná, bez přidané soli 240g 58kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

200 grams long-grain rice (such as basmati or jasmine)
15 ml olive oil or vegetable oil
1/2 onion, finely chopped (about 75 grams)
2 cloves garlic, minced (about 6 grams)
240 ml tomato sauce or diced tomatoes
420 ml vegetable or chicken broth
2 grams ground cumin (1 teaspoon)
2 grams chili powder (1 teaspoon, adjust to taste)
Salt and pepper to taste
1 can (425 grams) black beans, drained and rinsed
Chopped cilantro or green onions for garnish (optional)
Instructions:

Rinse the rice under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming sticky.
Heat olive oil in a large skillet or saucepan over medium heat. Add chopped onion and sauté until translucent, about 3-4 minutes.
Add minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the rinsed rice and cook for 2-3 minutes, stirring occasionally, until the rice is lightly toasted.
Pour in the tomato sauce or diced tomatoes, vegetable or chicken broth, ground cumin, chili powder, salt, and pepper. Stir to combine.
Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until the rice is tender and liquid is absorbed.
Stir in the drained and rinsed black beans. Cook for an additional 5 minutes until heated through.
Fluff the rice with a fork. Garnish with chopped cilantro or green onions if desired.
Serve hot as a side dish alongside tacos or as a filling for burritos.

nutriční údaje
Velikost porce 231 g | ml
Množství na porci 259
1084
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 3.4g 4%
Nasycené tuky 0.6g 3%
Sodík 225mg 10%
Sacharidy celkem 48g 17%
Vláknina 7.6g 27%
Cukr 2.6g
Bílkoviny 9.6g 19%
Vitamin D 0mcg 0%
Vápník 45mg 3%
Železo 3.7mg 20%
Draslík 457mg 10%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 22.357 mcg 2%
Thiamin [B1] 0.401 mg 33%
Riboflavin [B2] 0.108 mg 8%
Niacin [B3] 2.304 mg 14%
Kyselina pantotenová [B5] 0.699 mg 14%
Vitamin B6 0.183 mg 11%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 240.673 mcg 0%
Vitamin C 4.345 mg 5%
Vitamin D 0 mcg 0%
Vitamin E 1.73 mg 12%
Vitamin K 5.923 mcg 5%
Betain 0.344 mg 0%
Cholin 30.501 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 48 g 17%
Sugars 2.6 g 5%
Vláknina 7.6 g 27%
Carbohydrate 45.1 g 0%
Čisté sacharidy 45.4g
aminokyseliny
živina Množství DV
Alanin 0.421 g 0%
Arginin 0.619 g 0%
Kyselina asparagová 1.078 g 0%
Cystein 0.124 g 0%
kyselina glutamová 1.7 g 0%
Glycin 0.371 g 0%
Histidin 0.242 g 0%
Izoleucin 0.395 g 0%
Leucin 0.72 g 0%
Lysin 0.54 g 0%
Metionin 0.155 g 0%
Fenylalanin 0.487 g 0%
Prolin 0.393 g 0%
Serin 0.486 g 0%
Treonin 0.369 g 0%
Tryptofan 0.108 g 0%
Tyrosin 0.267 g 0%
Valin 0.491 g 0%
Minerály
živina Množství DV
Vápník 45.07 mg 3%
Měď 0.29 mg 32%
Fluorid 14.1 mcg 0%
Železo 3.69 mg 20%
Hořčík 67.83 mg 16%
Mangan 0.78 mg 34%
Fosfor 158.22 mg 13%
Draslík 456.64 mg 10%
Selen 6.41 mcg 12%
Sodík 224.81 mg 10%
Zinek 1.33 mg 12%
další
živina Množství DV
Voda 167.318 g 0%
Popel 2.416 g 0%