Your Recipe

Stuffed avocado with spicy beans & feta

Zutat  Menge  Kalorien 
Avocado 300g 480kcal
Bananen roh 126g 112kcal
Limette 65g 20kcal
Tomaten 180g 32kcal
Käsefeta 85g 225kcal
Kreuzkümmel 1.05g 4kcal
Koriander Blätter roh 16g 4kcal
Kidneybohnen, rote, reife Samen, Konserven, abgetropfte Feststoffe 210g 260kcal
Paprika, scharfer Chili, grün, roh 45g 18kcal

Recipe Instructions:

Ingredients
½ tsp cumin seeds
210g can red kidney beans, drained
1 large lime, zest and juice of 1/2, the other 1/2 cut into wedges
3 tomatoes, diced
1 banana shallot, finely chopped
1 green chilli, deseeded and finely chopped
generous handful coriander, chopped, plus a few extra leaves
85g feta
1 large or 2 small avocados, stoned and peeled
Method
STEP 1
Put the cumin seeds in a small pan on the hob and lightly toast. Tip into a large bowl and mix with the beans, lime zest and juice, tomatoes, shallot, chilli and coriander. Crumble in the feta and gently toss.

STEP 2
Serve on top of the avocado halves, scattering with a few extra coriander leaves and squeezing over a little extra lime from the wedges.

Nährwertangaben 
Portionsgröße  514 g | ml
Menge pro Portion  578
2417
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 33g 42%
Gesättigte Fettsäuren  9.1g 46%
Natrium 749mg 33%
Gesamte Kohlenhydrate  61g 22%
Ballaststoffe  20g 72%
Zucker  17g
Protein  20g 40%
Vitamin D 0.2mcg 1%
Kalzium 325mg 25%
Eisen  4mg 22%
Kalium 1644mg 35%
* 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 144.536 mcg 16%
Thiamin [B1] 0.328 mg 27%
Riboflavin [B2] 0.675 mg 52%
Niacin [B3] 4.857 mg 30%
Pantothensäure [B5] 2.915 mg 58%
Vitamin B6 0.981 mg 58%
Cobalamin [B12] 0.718 mcg 0%
Folat [B9] 203.388 mcg 0%
Vitamin C 99.241 mg 110%
Vitamin D 0.17 mcg 1%
Vitamin E 4.175 mg 28%
Vitamin K 67.931 mcg 57%
Betain 1.5 mg 0%
Cholin 45.358 mg 8%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  60.9 g 22%
Sugars 16.8 g 34%
Ballaststoffe  20.1 g 72%
Carbohydrate 36.2 g 0%
Netto-Kohlenhydrate 44.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.883 g 0%
Arginin 0.862 g 0%
Asparaginsäure 1.998 g 0%
Cystein 0.177 g 0%
Glutaminsäure 3.349 g 0%
Glycin 0.594 g 0%
Histidin 0.543 g 0%
Isoleucin 0.912 g 0%
Leucin 1.597 g 0%
Lysin 1.378 g 0%
Methionin 0.338 g 0%
Phenylalanin 0.996 g 0%
Prolin 1.262 g 0%
Serin 1.259 g 0%
Threonin 0.746 g 0%
Tryptophan 0.239 g 0%
Tyrosin 0.584 g 0%
Valin 1.161 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 324.55 mg 25%
Kupfer 0.77 mg 86%
Fluorid 13.96 mcg 0%
Eisen  4.04 mg 22%
Magnesium 121.56 mg 29%
Mangan 1.03 mg 45%
Phosphor 406.39 mg 33%
Kalium 1644.26 mg 35%
Selen 9.63 mcg 18%
Natrium 749.04 mg 33%
Zink 3.39 mg 31%
andere
Nährstoff Menge  DV
Wasser 392.844 g 0%
Asche 7.727 g 0%