Your Recipe

Black beans & avocado on toast

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Limette 32.5g 10kcal
Koriander (Cilantro) Blätter 8g 2kcal
Knoblauch 6g 9kcal
Olivenöl 56g 495kcal
Koriander Blätter roh 8g 2kcal
Brot, Weizen 112g 307kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 197g 87kcal
Kirschtomaten, roh 270g 49kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Bohnen, schwarz, reife Samen, in Dosen, natriumarm 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.

Nährwertangaben 
Portionsgröße  411 g | ml
Menge pro Portion  485
2029
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 22g 28%
Gesättigte Fettsäuren  3.1g 15%
Natrium 419mg 18%
Gesamte Kohlenhydrate  59g 21%
Ballaststoffe  20g 71%
Zucker  7.1g
Protein  17g 34%
Vitamin D 0mcg 0%
Kalzium 140mg 11%
Eisen  6.1mg 34%
Kalium 1144mg 24%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.228 mg 25%
Vitamin B6 0.323 mg 19%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  58.9 g 21%
Sugars 7.1 g 14%
Ballaststoffe  19.8 g 71%
Carbohydrate 4.7 g 0%
Netto-Kohlenhydrate 51.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.609 g 0%
Arginin 0.719 g 0%
Asparaginsäure 1.697 g 0%
Cystein 0.129 g 0%
Glutaminsäure 2.349 g 0%
Glycin 0.543 g 0%
Histidin 0.362 g 0%
Isoleucin 0.617 g 0%
Leucin 1.099 g 0%
Lysin 0.916 g 0%
Methionin 0.177 g 0%
Phenylalanin 0.769 g 0%
Prolin 0.738 g 0%
Serin 0.819 g 0%
Threonin 0.492 g 0%
Tryptophan 0.158 g 0%
Tyrosin 0.315 g 0%
Valin 0.753 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 140.29 mg 11%
Kupfer 0.59 mg 66%
Fluorid 4.18 mcg 0%
Eisen  6.07 mg 34%
Magnesium 110.03 mg 26%
Mangan 1.01 mg 44%
Phosphor 317.68 mg 25%
Kalium 1143.94 mg 24%
Selen 11.38 mcg 21%
Natrium 418.81 mg 18%
Zink 1.89 mg 17%
andere
Nährstoff Menge  DV
Wasser 307.732 g 0%
Asche 4.829 g 0%