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Stuffed avocado with spicy beans & feta

Ingrédient Quantité Calories
Avocats 300g 480kcal
Bananes 126g 112kcal
Citron vert / lime 65g 20kcal
Tomates 180g 32kcal
Fromage feta 85g 225kcal
Graine de cumin 1.05g 4kcal
Feuilles de coriandre fraiches 16g 4kcal
Haricots, rognons, rouges, graines mûres, en conserve, solides égouttés 210g 260kcal
Poivrons, piment fort, vert, cru 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.

Valeurs nutritives
Taille des portions 514 g | ml
Quantité par portion 578
2417
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 33g 42%
Gras saturés 9.1g 46%
Sodium 749mg 33%
Total des glucides 61g 22%
Fibres alimentaires 20g 72%
Sucre 17g
Protéine 20g 40%
Vitamine D 0.2mcg 1%
Calcium 325mg 25%
Fer 4mg 22%
Potassium 1644mg 35%
* 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 144.536 mcg 16%
Thiamine [B1] 0.328 mg 27%
Riboflavine [B2] 0.675 mg 52%
Niacine [B3] 4.857 mg 30%
Acide pantothénique [B5] 2.915 mg 58%
Vitamine B6 0.981 mg 58%
Cobalamine [B12] 0.718 mcg 0%
Floate [B9] 203.388 mcg 0%
Vitamine C 99.241 mg 110%
Vitamine D 0.17 mcg 1%
Vitamine E 4.175 mg 28%
Vitamine K 67.931 mcg 57%
Bétaïne 1.5 mg 0%
Choline 45.358 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 60.9 g 22%
Sugars 16.8 g 34%
Fibres alimentaires 20.1 g 72%
Carbohydrate 36.2 g 0%
Glucides nets 44.1g
acides aminés
nutriment Quantité DV
Alanine 0.883 g 0%
Arginine 0.862 g 0%
Acide aspartique 1.998 g 0%
Cystéine 0.177 g 0%
Acide glutamique 3.349 g 0%
Glycine 0.594 g 0%
Histidine 0.543 g 0%
Isoleucine 0.912 g 0%
Leucine 1.597 g 0%
Lysine 1.378 g 0%
Méthionine 0.338 g 0%
Phénylalanine 0.996 g 0%
Proline 1.262 g 0%
Sérine 1.259 g 0%
Thréonine 0.746 g 0%
Tryptophane 0.239 g 0%
Tyrosine 0.584 g 0%
Valine 1.161 g 0%
Minéraux
nutriment Quantité DV
Calcium 324.55 mg 25%
Cuivre 0.77 mg 86%
Fluorure 13.96 mcg 0%
Fer 4.04 mg 22%
Magnésium 121.56 mg 29%
Manganèse 1.03 mg 45%
Phosphore 406.39 mg 33%
Potassium 1644.26 mg 35%
Sélénium 9.63 mcg 18%
Sodium 749.04 mg 33%
Zinc 3.39 mg 31%
autres
nutriment Quantité DV
Eau 392.844 g 0%
Cendres 7.727 g 0%