Your Recipe

Shiro Wat (Ethiopian)

Ingrédient Quantité Calories
Oignons 30g 12kcal
Ail 3g 4kcal
Huile d'olive 15g 133kcal
Bouillon de légumes 240g 12kcal
Farine de pois chiches (besan) 30g 116kcal
Berbere Spice 2.67g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

30 grams shiro powder (ground chickpea flour)
30 grams diced onion
1 garlic clove, minced
15 ml olive oil
240 ml vegetable broth or water
Salt to taste
Instructions:

Heat olive oil in a small pot over medium heat.
Add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
Add shiro powder and stir to combine with the onion and garlic.
Gradually pour in vegetable broth (or water), stirring continuously to avoid lumps.
Bring to a boil, then reduce heat to low.
Cover and simmer for 15-20 minutes, stirring occasionally, until the stew thickens to your desired consistency.
Season with salt to taste.
Serve hot as your OMAD meal, traditionally with injera (Ethiopian flatbread).

Valeurs nutritives
Taille des portions 160 g | ml
Quantité par portion 142
596
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.8g 11%
Gras saturés 1.2g 6%
Sodium 367mg 16%
Total des glucides 12g 4%
Fibres alimentaires 2.3g 8%
Sucre 3g
Protéine 4.1g 8%
Vitamine D 0mcg 0%
Calcium 17mg 1%
Fer 0.9mg 5%
Potassium 178mg 4%
* 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 14.7 mcg 2%
Thiamine [B1] 0.11 mg 9%
Riboflavine [B2] 0.048 mg 4%
Niacine [B3] 0.424 mg 3%
Acide pantothénique [B5] 0.19 mg 4%
Vitamine B6 0.119 mg 7%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 68.445 mcg 0%
Vitamine C 2.058 mg 2%
Vitamine D 0 mcg 0%
Vitamine E 1.209 mg 8%
Vitamine K 6.806 mcg 6%
Bétaïne 0.023 mg 0%
Choline 1.646 mg 0%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.2 g 4%
Sugars 3 g 6%
Fibres alimentaires 2.3 g 8%
Carbohydrate 1.9 g 0%
Glucides nets 9.2g
acides aminés
nutriment Quantité DV
Alanine 0.005 g 0%
Arginine 0.025 g 0%
Acide aspartique 0.021 g 0%
Cystéine 0.002 g 0%
Acide glutamique 0.051 g 0%
Glycine 0.007 g 0%
Histidine 0.004 g 0%
Isoleucine 0.005 g 0%
Leucine 0.008 g 0%
Lysine 0.01 g 0%
Méthionine 0.001 g 0%
Phénylalanine 0.006 g 0%
Proline 0.003 g 0%
Sérine 0.006 g 0%
Thréonine 0.006 g 0%
Tryptophane 0.003 g 0%
Tyrosine 0.003 g 0%
Valine 0.008 g 0%
Minéraux
nutriment Quantité DV
Calcium 16.59 mg 1%
Cuivre 0.16 mg 18%
Fluorure 0.17 mcg 0%
Fer 0.9 mg 5%
Magnésium 27.98 mg 7%
Manganèse 0.29 mg 13%
Phosphore 57.95 mg 5%
Potassium 177.69 mg 4%
Sélénium 1.53 mcg 3%
Sodium 366.93 mg 16%
Zinc 0.5 mg 5%
autres
nutriment Quantité DV
Eau 133.391 g 0%
Cendres 1.35 g 0%