Your Recipe

Arroz e Feijão

Zutat  Menge  Kalorien 
Zwiebeln 160g 64kcal
Reis weiß langkörnig roh 185g 675kcal
Schwarze Bohnen 287g 379kcal
Knoblauch 6g 9kcal
Olivenöl 28g 248kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:
• 1 cup white rice
• 1 can black beans, drained and rinsed
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
Instructions:
1. In a pot, heat olive oil over medium heat. Add chopped onion and minced garlic. Sauté until onion is translucent.
2. Add rice to the pot and stir to coat with oil. Cook for 1-2 minutes.
3. Pour in 2 cups of water and add salt. Bring to a boil.
4. Reduce heat to low, cover the pot, and simmer for 15-20 minutes, or until rice is tender and water is absorbed.
5. Meanwhile, in a separate pan, heat a tablespoon of olive oil. Add drained black beans and cook until heated through.
6. Serve the cooked rice and beans together. Season with salt and pepper to taste.

Nährwertangaben 
Portionsgröße  167 g | ml
Menge pro Portion  344
1438
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.7g 10%
Gesättigte Fettsäuren  1.2g 6%
Natrium 5mg 0%
Gesamte Kohlenhydrate  58g 21%
Ballaststoffe  7.6g 27%
Zucker  2g
Protein  10g 20%
Vitamin D 0mcg 0%
Kalzium 44mg 3%
Eisen  3.6mg 20%
Kalium 372mg 8%
* 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 0 mcg 0%
Thiamin [B1] 0.463 mg 39%
Riboflavin [B2] 0.077 mg 6%
Niacin [B3] 2.358 mg 15%
Pantothensäure [B5] 0.701 mg 14%
Vitamin B6 0.192 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 293.54 mcg 0%
Vitamin C 3.428 mg 4%
Vitamin D 0 mcg 0%
Vitamin E 1.692 mg 11%
Vitamin K 6.814 mcg 6%
Betain 0.047 mg 0%
Cholin 28.882 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  58.2 g 21%
Sugars 2 g 4%
Ballaststoffe  7.6 g 27%
Carbohydrate 58.2 g 0%
Netto-Kohlenhydrate 56.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.468 g 0%
Arginin 0.72 g 0%
Asparaginsäure 1.123 g 0%
Cystein 0.139 g 0%
Glutaminsäure 1.727 g 0%
Glycin 0.412 g 0%
Histidin 0.262 g 0%
Isoleucin 0.432 g 0%
Leucin 0.795 g 0%
Lysin 0.575 g 0%
Methionin 0.175 g 0%
Phenylalanin 0.533 g 0%
Prolin 0.431 g 0%
Serin 0.531 g 0%
Threonin 0.396 g 0%
Tryptophan 0.12 g 0%
Tyrosin 0.296 g 0%
Valin 0.547 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 44.31 mg 3%
Kupfer 0.27 mg 30%
Fluorid 0.44 mcg 0%
Eisen  3.65 mg 20%
Magnesium 66.16 mg 16%
Mangan 0.9 mg 39%
Phosphor 167.53 mg 13%
Kalium 372.39 mg 8%
Selen 8.26 mcg 15%
Natrium 5.03 mg 0%
Zink 1.39 mg 13%
andere
Nährstoff Menge  DV
Wasser 89.037 g 0%
Asche 1.284 g 0%