Your Recipe

Stuffed avocado with spicy beans & feta

Složka Množství Kalorie
Avokádo 300g 480kcal
Banány 126g 112kcal
Limeta 65g 20kcal
Rajčata 180g 32kcal
Sýr Feta 85g 225kcal
Kmín celý 1.05g 4kcal
Koriandr listy syrové 16g 4kcal
Fazole, ledvinové, červené, zralá semínka, konzervované, odkapané 210g 260kcal
Papriky, pálivé chilli, zelené, syrové 45g 18kcal

Recipe Instructions:

Ingredients
½ tsp cumin seeds
210g can red kidney beans, drained
1 large lime, zest and juice of 1/2, the other 1/2 cut into wedges
3 tomatoes, diced
1 banana shallot, finely chopped
1 green chilli, deseeded and finely chopped
generous handful coriander, chopped, plus a few extra leaves
85g feta
1 large or 2 small avocados, stoned and peeled
Method
STEP 1
Put the cumin seeds in a small pan on the hob and lightly toast. Tip into a large bowl and mix with the beans, lime zest and juice, tomatoes, shallot, chilli and coriander. Crumble in the feta and gently toss.

STEP 2
Serve on top of the avocado halves, scattering with a few extra coriander leaves and squeezing over a little extra lime from the wedges.

nutriční údaje
Velikost porce 514 g | ml
Množství na porci 578
2417
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 33g 42%
Nasycené tuky 9.1g 46%
Sodík 749mg 33%
Sacharidy celkem 61g 22%
Vláknina 20g 72%
Cukr 17g
Bílkoviny 20g 40%
Vitamin D 0.2mcg 1%
Vápník 325mg 25%
Železo 4mg 22%
Draslík 1644mg 35%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 144.536 mcg 16%
Thiamin [B1] 0.328 mg 27%
Riboflavin [B2] 0.675 mg 52%
Niacin [B3] 4.857 mg 30%
Kyselina pantotenová [B5] 2.915 mg 58%
Vitamin B6 0.981 mg 58%
Kobalamin [B12] 0.718 mcg 0%
Floát [B9] 203.388 mcg 0%
Vitamin C 99.241 mg 110%
Vitamin D 0.17 mcg 1%
Vitamin E 4.175 mg 28%
Vitamin K 67.931 mcg 57%
Betain 1.5 mg 0%
Cholin 45.358 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 60.9 g 22%
Sugars 16.8 g 34%
Vláknina 20.1 g 72%
Carbohydrate 36.2 g 0%
Čisté sacharidy 44.1g
aminokyseliny
živina Množství DV
Alanin 0.883 g 0%
Arginin 0.862 g 0%
Kyselina asparagová 1.998 g 0%
Cystein 0.177 g 0%
kyselina glutamová 3.349 g 0%
Glycin 0.594 g 0%
Histidin 0.543 g 0%
Izoleucin 0.912 g 0%
Leucin 1.597 g 0%
Lysin 1.378 g 0%
Metionin 0.338 g 0%
Fenylalanin 0.996 g 0%
Prolin 1.262 g 0%
Serin 1.259 g 0%
Treonin 0.746 g 0%
Tryptofan 0.239 g 0%
Tyrosin 0.584 g 0%
Valin 1.161 g 0%
Minerály
živina Množství DV
Vápník 324.55 mg 25%
Měď 0.77 mg 86%
Fluorid 13.96 mcg 0%
Železo 4.04 mg 22%
Hořčík 121.56 mg 29%
Mangan 1.03 mg 45%
Fosfor 406.39 mg 33%
Draslík 1644.26 mg 35%
Selen 9.63 mcg 18%
Sodík 749.04 mg 33%
Zinek 3.39 mg 31%
další
živina Množství DV
Voda 392.844 g 0%
Popel 7.727 g 0%