Your Recipe

Mukimo

Zutat  Menge  Kalorien 
Mais 328g 282kcal
Grüne Erbsen, roh (frisch) 160g 130kcal
Lauch 322g 196kcal
Kartoffeln, gekocht, gekocht ohne Haut, Fleisch, mit Salz[pl:]Ziemniaki, gotowane, gotowane bez skórki, z miąższem, z solą 156g 134kcal

Recipe Instructions:

Ingredients 1 cup of peas
2 cups of maize
1 leek and spring onion
Vegetable oil
1 bowl potatoes
Salt to taste
A bunch of pumpkin leaves
How to Prepare
Peel the potatoes, boil on medium heat, mash them and set aside. Boil the peas and maize together until they are ready and set aside. Blanch the pumpkin leaves and then blend them. Fry your leek and spring onion on medium heat in a different pan. Add the mashed potatoes and stir. Add the mixture of boiled peas and maize and mash them together until the texture is soft. Add the blended pumpkin leaves, salt to taste, and stir the mixture well. Cover the mixture and let it cook for about two minutes. Transfer your Mukimo to a serving dish and serve it with your favourite stew.

Nährwertangaben 
Portionsgröße  483 g | ml
Menge pro Portion  371
1553
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.1g 4%
Gesättigte Fettsäuren  0.6g 3%
Natrium 249mg 11%
Gesamte Kohlenhydrate  81g 29%
Ballaststoffe  12g 42%
Zucker  22g
Protein  13g 27%
Vitamin D 0mcg 0%
Kalzium 125mg 10%
Eisen  5.7mg 31%
Kalium 1184mg 25%
* 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 178.79 mcg 20%
Thiamin [B1] 0.64 mg 53%
Riboflavin [B2] 0.259 mg 20%
Niacin [B3] 6.242 mg 39%
Pantothensäure [B5] 1.798 mg 36%
Vitamin B6 0.873 mg 51%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 230.94 mcg 0%
Vitamin C 68.244 mg 76%
Vitamin D 0 mcg 0%
Vitamin E 1.708 mg 11%
Vitamin K 97.718 mcg 81%
Betain 0.156 mg 0%
Cholin 86.031 mg 16%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  80.8 g 29%
Sugars 21.8 g 44%
Ballaststoffe  11.8 g 42%
Carbohydrate 65.2 g 0%
Netto-Kohlenhydrate 59g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.836 g 0%
Arginin 0.744 g 0%
Asparaginsäure 1.349 g 0%
Cystein 0.126 g 0%
Glutaminsäure 2.224 g 0%
Glycin 0.506 g 0%
Histidin 0.301 g 0%
Isoleucin 0.506 g 0%
Leucin 1.064 g 0%
Lysin 0.685 g 0%
Methionin 0.226 g 0%
Phenylalanin 0.554 g 0%
Prolin 0.772 g 0%
Serin 0.602 g 0%
Threonin 0.524 g 0%
Tryptophan 0.108 g 0%
Tyrosin 0.433 g 0%
Valin 0.656 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 124.51 mg 10%
Kupfer 0.55 mg 61%
Fluorid 0 mcg 0%
Eisen  5.65 mg 31%
Magnesium 147.76 mg 35%
Mangan 1.48 mg 64%
Phosphor 319.91 mg 26%
Kalium 1183.64 mg 25%
Selen 4.27 mcg 8%
Natrium 248.78 mg 11%
Zink 2.15 mg 20%
andere
Nährstoff Menge  DV
Wasser 381.742 g 0%
Asche 3.965 g 0%