Your Recipe

Vegetable Tagine

Ingrédient Quantité Calories
Carottes 30g 12kcal
Oignons 30g 12kcal
Poivron rouge 30g 8kcal
Pommes de terre 30g 23kcal
Tomates 30g 5kcal
Courgettes 30g 6kcal
Curcuma moulu 0.75g 2kcal
Ail 3g 4kcal
Huile d'olive 15g 133kcal
Cumin, moulu 1.6g 6kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 30g 42kcal
Coriandre moulue 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.

Valeurs nutritives
Taille des portions 231 g | ml
Quantité par portion 257
1075
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 2.3g 11%
Sodium 105mg 5%
Total des glucides 24g 9%
Fibres alimentaires 6g 22%
Sucre 6.3g
Protéine 5.4g 11%
Vitamine D 0mcg 0%
Calcium 74mg 6%
Fer 2.9mg 16%
Potassium 647mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 319.024 mcg 35%
Thiamine [B1] 0.125 mg 10%
Riboflavine [B2] 0.094 mg 7%
Niacine [B3] 1.499 mg 9%
Acide pantothénique [B5] 0.461 mg 9%
Vitamine B6 0.4 mg 24%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 55 mcg 0%
Vitamine C 63.944 mg 71%
Vitamine D 0 mcg 0%
Vitamine E 3.179 mg 21%
Vitamine K 18.808 mcg 16%
Bétaïne 0.328 mg 0%
Choline 13.295 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 24.4 g 9%
Sugars 6.3 g 13%
Fibres alimentaires 6 g 22%
Carbohydrate 16.3 g 0%
Glucides nets 18.1g
acides aminés
nutriment Quantité DV
Alanine 0.215 g 0%
Arginine 0.364 g 0%
Acide aspartique 0.733 g 0%
Cystéine 0.082 g 0%
Acide glutamique 0.978 g 0%
Glycine 0.182 g 0%
Histidine 0.117 g 0%
Isoleucine 0.189 g 0%
Leucine 0.298 g 0%
Lysine 0.286 g 0%
Méthionine 0.067 g 0%
Phénylalanine 0.221 g 0%
Proline 0.165 g 0%
Sérine 0.216 g 0%
Thréonine 0.21 g 0%
Tryptophane 0.051 g 0%
Tyrosine 0.118 g 0%
Valine 0.213 g 0%
Minéraux
nutriment Quantité DV
Calcium 74.13 mg 6%
Cuivre 0.23 mg 25%
Fluorure 1.98 mcg 0%
Fer 2.94 mg 16%
Magnésium 49.57 mg 12%
Manganèse 0.78 mg 34%
Phosphore 123.61 mg 10%
Potassium 646.56 mg 14%
Sélénium 2.17 mcg 4%
Sodium 105.15 mg 5%
Zinc 0.97 mg 9%
autres
nutriment Quantité DV
Eau 182.909 g 0%
Cendres 2.038 g 0%