Your Recipe

Shiro Wat (Ethiopian)

Složka Množství Kalorie
Cibule 30g 12kcal
Česnek 3g 4kcal
Olivový olej 15g 133kcal
Zeleninový vývar 240g 12kcal
Cizrnová mouka (besan) 30g 116kcal
Berbere Spice 2.67g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

30 grams shiro powder (ground chickpea flour)
30 grams diced onion
1 garlic clove, minced
15 ml olive oil
240 ml vegetable broth or water
Salt to taste
Instructions:

Heat olive oil in a small pot over medium heat.
Add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
Add shiro powder and stir to combine with the onion and garlic.
Gradually pour in vegetable broth (or water), stirring continuously to avoid lumps.
Bring to a boil, then reduce heat to low.
Cover and simmer for 15-20 minutes, stirring occasionally, until the stew thickens to your desired consistency.
Season with salt to taste.
Serve hot as your OMAD meal, traditionally with injera (Ethiopian flatbread).

nutriční údaje
Velikost porce 160 g | ml
Množství na porci 142
596
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.8g 11%
Nasycené tuky 1.2g 6%
Sodík 367mg 16%
Sacharidy celkem 12g 4%
Vláknina 2.3g 8%
Cukr 3g
Bílkoviny 4.1g 8%
Vitamin D 0mcg 0%
Vápník 17mg 1%
Železo 0.9mg 5%
Draslík 178mg 4%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 14.7 mcg 2%
Thiamin [B1] 0.11 mg 9%
Riboflavin [B2] 0.048 mg 4%
Niacin [B3] 0.424 mg 3%
Kyselina pantotenová [B5] 0.19 mg 4%
Vitamin B6 0.119 mg 7%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 68.445 mcg 0%
Vitamin C 2.058 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 1.209 mg 8%
Vitamin K 6.806 mcg 6%
Betain 0.023 mg 0%
Cholin 1.646 mg 0%
Carbohydrates
živina Množství DV
Sacharidy celkem 12.2 g 4%
Sugars 3 g 6%
Vláknina 2.3 g 8%
Carbohydrate 1.9 g 0%
Čisté sacharidy 9.2g
aminokyseliny
živina Množství DV
Alanin 0.005 g 0%
Arginin 0.025 g 0%
Kyselina asparagová 0.021 g 0%
Cystein 0.002 g 0%
kyselina glutamová 0.051 g 0%
Glycin 0.007 g 0%
Histidin 0.004 g 0%
Izoleucin 0.005 g 0%
Leucin 0.008 g 0%
Lysin 0.01 g 0%
Metionin 0.001 g 0%
Fenylalanin 0.006 g 0%
Prolin 0.003 g 0%
Serin 0.006 g 0%
Treonin 0.006 g 0%
Tryptofan 0.003 g 0%
Tyrosin 0.003 g 0%
Valin 0.008 g 0%
Minerály
živina Množství DV
Vápník 16.59 mg 1%
Měď 0.16 mg 18%
Fluorid 0.17 mcg 0%
Železo 0.9 mg 5%
Hořčík 27.98 mg 7%
Mangan 0.29 mg 13%
Fosfor 57.95 mg 5%
Draslík 177.69 mg 4%
Selen 1.53 mcg 3%
Sodík 366.93 mg 16%
Zinek 0.5 mg 5%
další
živina Množství DV
Voda 133.391 g 0%
Popel 1.35 g 0%