Your Recipe

Baked bean shakshuka

Zutat  Menge  Kalorien 
Zwiebeln 98.5g 39kcal
Paprika, roh, gelb, süß 5g 1kcal
Gebackene Bohnen 400g 620kcal
Cheddarkäse 30g 121kcal
Ei roh ganz 100g 143kcal
Olivenöl 28g 248kcal
Kreuzkümmel, gemahlen 1.6g 6kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
½ onion, thinly sliced
½ red pepper, deseeded and thinly sliced
½ tsp ground cumin
good pinch dried chilli flakes
400g tin baked beans
2 free-range eggs
30g/1oz Cheddar, grated (optional)
Method
Heat the oil in a frying pan. Fry the onion and pepper over a low heat for 5 minutes, or until softened and beginning to brown, stirring regularly with a wooden spoon.

Add the cumin and chilli flakes and cook for 20–30 seconds, stirring constantly. Tip the beans into the pan and cook for 2 minutes, stirring occasionally.

Make two dips in the beans and break an egg into each one.

Reduce the heat to low, cover with a lid and cook for 5 minutes, without stirring, until the egg whites are set but the yolks are still runny.

Sprinkle with the cheese, if using, and serve with toast on the side for dipping.

Nährwertangaben 
Portionsgröße  332 g | ml
Menge pro Portion  589
2464
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 34g 44%
Gesättigte Fettsäuren  10g 51%
Natrium 1017mg 44%
Gesamte Kohlenhydrate  49g 18%
Ballaststoffe  12g 43%
Zucker  2.5g
Protein  22g 43%
Vitamin D 1.1mcg 5%
Kalzium 276mg 21%
Eisen  5.6mg 31%
Kalium 888mg 19%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 134.987 mcg 15%
Thiamin [B1] 0.325 mg 27%
Riboflavin [B2] 0.409 mg 31%
Niacin [B3] 0.981 mg 6%
Pantothensäure [B5] 1.207 mg 24%
Vitamin B6 0.345 mg 20%
Cobalamin [B12] 0.61 mcg 0%
Folat [B9] 134.138 mcg 0%
Vitamin C 9.106 mg 10%
Vitamin D 1.09 mcg 5%
Vitamin E 2.723 mg 18%
Vitamin K 10.641 mcg 9%
Betain 0.321 mg 0%
Cholin 152.859 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  49.2 g 18%
Sugars 2.5 g 5%
Ballaststoffe  12 g 43%
Carbohydrate 48.8 g 0%
Netto-Kohlenhydrate 46.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.963 g 0%
Arginin 1.256 g 0%
Asparaginsäure 2.251 g 0%
Cystein 0.281 g 0%
Glutaminsäure 3.361 g 0%
Glycin 0.775 g 0%
Histidin 0.55 g 0%
Isoleucin 1.008 g 0%
Leucin 1.703 g 0%
Lysin 1.387 g 0%
Methionin 0.446 g 0%
Phenylalanin 1.088 g 0%
Prolin 1.115 g 0%
Serin 1.19 g 0%
Threonin 0.902 g 0%
Tryptophan 0.307 g 0%
Tyrosin 0.733 g 0%
Valin 1.215 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 275.59 mg 21%
Kupfer 0.39 mg 43%
Fluorid 1.09 mcg 0%
Eisen  5.6 mg 31%
Magnesium 104.2 mg 25%
Mangan 0.62 mg 27%
Phosphor 404.17 mg 32%
Kalium 888.02 mg 19%
Selen 31.32 mcg 57%
Natrium 1016.64 mg 44%
Zink 2.78 mg 25%
andere
Nährstoff Menge  DV
Wasser 220.251 g 0%
Asche 6.35 g 0%