Your Recipe

Spiced grains with peas, spinach and jammy eggs

Složka Množství Kalorie
Cibule 110g 44kcal
Špenát 100g 23kcal
Máslo bez soli 25g 179kcal
Vejce syrové celé 150g 215kcal
Kurkuma mletá 1.5g 5kcal
Kmín, mletý 3.2g 12kcal
Hrášek, zelený, mražený 200g 154kcal
Koriandr mletý 1.8g 5kcal

Recipe Instructions:

Ingredients
3 eggs (we used Burford Browns)
25g butter
1 onion, finely chopped
1 red chilli, finely chopped
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
250g ready-cooked freekeh or other grain
200g frozen peas, defrosted
100g baby spinach, chopped
sriracha, to serve

Method
STEP 1
Cook the eggs in simmering water for 7 minutes. Drain and rinse under cold water.

STEP 2
Heat the butter in a non-stick frying pan. Cook the onion and chilli for 8-10 minutes or until softened. Stir in the spices and cook for a minute then stir in the grains with a splash of water and toss together. Add the peas and spinach and cook until the spinach has wilted and everything is piping hot. Shell the eggs and halve.

STEP 3
Spoon the freekeh into bowls and top with the eggs and a drizzle of sriracha, if you like.

nutriční údaje
Velikost porce 197 g | ml
Množství na porci 212
888
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 12g 16%
Nasycené tuky 8.4g 42%
Sodík 174mg 8%
Sacharidy celkem 15g 6%
Vláknina 4.8g 17%
Cukr 5.3g
Bílkoviny 16g 31%
Vitamin D 1mcg 5%
Vápník 101mg 8%
Železo 4mg 22%
Draslík 450mg 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 362.683 mcg 40%
Thiamin [B1] 0.244 mg 20%
Riboflavin [B2] 0.377 mg 29%
Niacin [B3] 1.542 mg 10%
Kyselina pantotenová [B5] 1.21 mg 24%
Vitamin B6 0.255 mg 15%
Kobalamin [B12] 0.459 mcg 0%
Floát [B9] 130.923 mcg 0%
Vitamin C 24.292 mg 27%
Vitamin D 1 mcg 5%
Vitamin E 1.473 mg 10%
Vitamin K 180.655 mcg 151%
Betain 34.435 mg 0%
Cholin 175.746 mg 32%
Carbohydrates
živina Množství DV
Sacharidy celkem 15.2 g 6%
Sugars 5.3 g 11%
Vláknina 4.8 g 17%
Carbohydrate 5.3 g 0%
Čisté sacharidy 10g
aminokyseliny
živina Množství DV
Alanin 0.581 g 0%
Arginin 0.782 g 0%
Kyselina asparagová 1.11 g 0%
Cystein 0.171 g 0%
kyselina glutamová 1.541 g 0%
Glycin 0.392 g 0%
Histidin 0.252 g 0%
Izoleucin 0.521 g 0%
Leucin 0.845 g 0%
Lysin 0.739 g 0%
Metionin 0.264 g 0%
Fenylalanin 0.526 g 0%
Prolin 0.418 g 0%
Serin 0.649 g 0%
Treonin 0.461 g 0%
Tryptofan 0.127 g 0%
Tyrosin 0.368 g 0%
Valin 0.649 g 0%
Minerály
živina Množství DV
Vápník 101.12 mg 8%
Měď 0.2 mg 22%
Fluorid 1.19 mcg 0%
Železo 3.96 mg 22%
Hořčík 60.42 mg 14%
Mangan 0.73 mg 32%
Fosfor 191.91 mg 15%
Draslík 449.79 mg 10%
Selen 17.46 mcg 32%
Sodík 173.85 mg 8%
Zinek 1.53 mg 14%
další
živina Množství DV
Voda 155.966 g 0%
Popel 1.912 g 0%