Your Recipe

Vegetable Tagine

Zutat  Menge  Kalorien 
Karotten, roh 30g 12kcal
Zwiebeln 30g 12kcal
Paprika, roh, gelb, süß 30g 8kcal
Kartoffeln, roh, Fruchtfleisch und Schale 30g 23kcal
Tomaten 30g 5kcal
Zucchini 30g 6kcal
Kurkuma gemahlen 0.75g 2kcal
Knoblauch 3g 4kcal
Olivenöl 15g 133kcal
Kreuzkümmel, gemahlen 1.6g 6kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 30g 42kcal
Koriander gemahlen 1g 3kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

30 grams diced carrot
30 grams diced potato
30 grams diced bell pepper (red or green)
30 grams diced zucchini
30 grams chickpeas (cooked or canned)
30 grams diced tomato
30 grams diced onion
1 garlic clove, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground turmeric
Salt and pepper to taste
15 ml olive oil
Fresh cilantro for garnish
Instructions:

Heat olive oil in a small pot or tagine over medium heat.
Add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
Stir in diced carrot, potato, bell pepper, zucchini, chickpeas, and diced tomato.
Add ground cumin, ground coriander, ground turmeric, salt, and pepper. Stir well.
Pour in a splash of water or vegetable broth to create steam. Cover and simmer for 20-25 minutes, stirring occasionally, until vegetables are tender.
Adjust seasoning if needed.
Garnish with fresh cilantro.
Serve hot as your OMAD meal, traditionally with couscous or crusty bread.

Nährwertangaben 
Portionsgröße  231 g | ml
Menge pro Portion  257
1075
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  2.3g 11%
Natrium 105mg 5%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  6g 22%
Zucker  6.3g
Protein  5.4g 11%
Vitamin D 0mcg 0%
Kalzium 74mg 6%
Eisen  2.9mg 16%
Kalium 647mg 14%
* 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 319.024 mcg 35%
Thiamin [B1] 0.125 mg 10%
Riboflavin [B2] 0.094 mg 7%
Niacin [B3] 1.499 mg 9%
Pantothensäure [B5] 0.461 mg 9%
Vitamin B6 0.4 mg 24%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 55 mcg 0%
Vitamin C 63.944 mg 71%
Vitamin D 0 mcg 0%
Vitamin E 3.179 mg 21%
Vitamin K 18.808 mcg 16%
Betain 0.328 mg 0%
Cholin 13.295 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  24.4 g 9%
Sugars 6.3 g 13%
Ballaststoffe  6 g 22%
Carbohydrate 16.3 g 0%
Netto-Kohlenhydrate 18.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.215 g 0%
Arginin 0.364 g 0%
Asparaginsäure 0.733 g 0%
Cystein 0.082 g 0%
Glutaminsäure 0.978 g 0%
Glycin 0.182 g 0%
Histidin 0.117 g 0%
Isoleucin 0.189 g 0%
Leucin 0.298 g 0%
Lysin 0.286 g 0%
Methionin 0.067 g 0%
Phenylalanin 0.221 g 0%
Prolin 0.165 g 0%
Serin 0.216 g 0%
Threonin 0.21 g 0%
Tryptophan 0.051 g 0%
Tyrosin 0.118 g 0%
Valin 0.213 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 74.13 mg 6%
Kupfer 0.23 mg 25%
Fluorid 1.98 mcg 0%
Eisen  2.94 mg 16%
Magnesium 49.57 mg 12%
Mangan 0.78 mg 34%
Phosphor 123.61 mg 10%
Kalium 646.56 mg 14%
Selen 2.17 mcg 4%
Natrium 105.15 mg 5%
Zink 0.97 mg 9%
andere
Nährstoff Menge  DV
Wasser 182.909 g 0%
Asche 2.038 g 0%