Recipe for - Tasty and Easy to Make

Tomatoes in can

1 × Can (260 g)

260 g

Protein	2.34g / 95.05 g
Fiber	3.12g / 30 g
Zinc	0.676mg / 10 mg
Phosphorus	54.6mg / 700 mg
Ascorbic acid - Vitamin C	59.8mg / 110 mg
Fatty monounsaturated	0.052g g
Fatty saturated	0.13g g
Fatty polyunsaturated	0.312g g
Magnesium	20.8mg / 350 mg
Manganese	0.156mg / 2.3 mg
Copper	0.156mg / 1.5 mg
Potassium	733.2mg / 4000 mg
Sucrose	0.26g g
Sodium	20.8mg / 1500 mg
Fat	0.52g / 142.58 g
Calcium	23.4mg / 1000 mg
Vitamin B1 (Thiamin)	0.1664mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.1092mg / 1.4 mg
Vitamin B3 (Niacin - pp)	2.6mg / 15 mg
Vitamin B6 (Pyridoxine)	0.39mg / 1.6 mg
Vitamin B9 (Folic acid)	101.4µg / 300 µg
Vitamin A	278.2µg / 800 µg
Vitamin E	3.172mg / 14 mg
Carbohydrate	9.36g / 237.63 g
Iron	1.3mg / 15 mg

Red pepper

1 × Piece (200 g)

200 g

Water

175 × Mililiter (1 g)

175 g

Chickpeas flour

85 × Gram (1 g)

85 g

Protein	18.7g / 95.05 g
Fiber	9.35g / 30 g
Fat	5.95g / 142.58 g
Carbohydrate	49.3g / 237.63 g

Buckwheat flour

85 × Gram (1 g)

85 g

Protein	6.12g / 95.05 g
Fiber	1.955g / 30 g
Fat	0.595g / 142.58 g
Carbohydrate	52.7g / 237.63 g

Onion

1 × Piece (170 g)

170 g

Yellow royal light cheese

4 × Tablespoon (10 g)

40 g

Protein	12.4g / 95.05 g
Fat	7.6g / 142.58 g
Carbohydrate	0.64g / 237.63 g

Pickled green olives

15 × Piece (3 g)

45 g

Yeast (fresh baker's)

0.25 × Piece (100 g)

25 g

Protein	2.825g / 95.05 g
Fiber	1.85g / 30 g
Glicemyc Index	0.25µg µg
Fat	0.5g / 142.58 g
Carbohydrate	3.625g / 237.63 g

Cold-pressed rape oil

2.5 × Tablespoon (10 ml)

25 ml

Fatty monounsaturated	15.19g g
Fatty saturated	1.3125g g
Fatty polyunsaturated	7.15g g
Fat	25g / 142.58 g
Vitamin E	7.2625mg / 14 mg

Rucola

1 × Handfull (20 g)

20 g

White sugar

1 × Teaspoon (5 g)

5 g

Himalayan salt

0.5 × Teaspoon (5 g)

2.5 g

Dried oregano

0.25 × Gram (1 g)

0.25 g

Black pepper

0.25 × Gram (1 g)

0.25 g

Protein	0.0274g / 95.05 g
Fiber	0.0663g / 30 g
Glicemyc Index	0.0025µg µg
Fat	0.0082g / 142.58 g
Carbohydrate	0.162g / 237.63 g

Protein	0.52g / 95.05 g
Fiber	0.32g / 30 g
Sugar	0.42g / 50 g
Carotene Beta	284.8µg µg
Ascorbic acid - Vitamin C	3mg / 110 mg
Lutein + zeaxanthin	711g g
Potassium	73.8mg / 4000 mg
Sodium	5.4mg / 1500 mg
Tocopherol beta	0.086mg mg
Fat	0.14g / 142.58 g
Calcium	32mg / 1000 mg
Vitamin B1 (Thiamin)	0.008mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.018mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.06mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.088mg / 5 mg
Vitamin B6 (Pyridoxine)	0.014mg / 1.6 mg
Vitamin K	21.72µg / 70 µg
Vitamin A	474.6µg / 800 µg
Vitamin E	0.008mg / 14 mg
Water	18.34g g
Carbohydrate	0.74g / 237.63 g
Iron	0.3mg / 15 mg

Protein	0.0275g / 95.05 g
Fiber	0.107g / 30 g
Zinc	0.0111mg / 10 mg
Carotene Beta	10.28µg µg
Ascorbic acid - Vitamin C	0.125mg / 110 mg
Magnesium	0.675mg / 350 mg
Potassium	4.1725mg / 4000 mg
Sodium	0.0375mg / 1500 mg
Fat	0.0256g / 142.58 g
Calcium	3.94mg / 1000 mg
Vitamin B1 (Thiamin)	0.0009mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0008mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0156mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0023mg / 5 mg
Vitamin B6 (Pyridoxine)	0.003mg / 1.6 mg
Vitamin B9 (Folate)	0.685µg / 300 µg
Vitamin K	1.5543µg / 70 µg
Vitamin A	17.2575µg / 800 µg
Vitamin E	0.0472mg / 14 mg
Carbohydrate	0.1611g / 237.63 g
Iron	0.11mg / 15 mg

Protein	24.29g / 95.05 g
Fiber	12.38g / 30 g
Sugar	0.21g / 50 g
Zinc	0.86mg / 10 mg
Phosphorus	74.03mg / 700 mg
Glicemyc Index	0.13µg µg
Carotene Beta	147.54µg µg
Ascorbic acid - Vitamin C	180.57mg / 110 mg
Fatty monounsaturated	9.67g g
Fatty saturated	1.32g g
Fatty polyunsaturated	4.48g g
Lutein + zeaxanthin	355.5g g
Magnesium	33.49mg / 350 mg
Manganese	0.35mg / 2.3 mg
Copper	0.26mg / 1.5 mg
Potassium	775.81mg / 4000 mg
Sucrose	2.13g g
Sodium	561.22mg / 1500 mg
Tocopherol beta	0.05mg mg
Fat	23.88g / 142.58 g
Calcium	77.65mg / 1000 mg
Vitamin B1 (Thiamin)	0.16mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.21mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.14mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.05mg / 5 mg
Vitamin B6 (Pyridoxine)	0.74mg / 1.6 mg
Vitamin B9 (Folic acid)	119.4µg / 300 µg
Vitamin B9 (Folate)	0.35µg / 300 µg
Vitamin K	11.64µg / 70 µg
Vitamin A	921.48µg / 800 µg
Vitamin E	8.7mg / 14 mg
Water	9.17g g
Carbohydrate	71.73g / 237.63 g
Iron	2.24mg / 15 mg

Protein	48.58g / 95.05 g
Fiber	24.75g / 30 g
Sugar	0.42g / 50 g
Zinc	1.72mg / 10 mg
Phosphorus	148.05mg / 700 mg
Glicemyc Index	0.25µg µg
Carotene Beta	295.08µg µg
Ascorbic acid - Vitamin C	361.13mg / 110 mg
Fatty monounsaturated	19.34g g
Fatty saturated	2.63g g
Fatty polyunsaturated	8.95g g
Lutein + zeaxanthin	711g g
Magnesium	66.98mg / 350 mg
Manganese	0.69mg / 2.3 mg
Copper	0.52mg / 1.5 mg
Potassium	1551.62mg / 4000 mg
Sucrose	4.25g g
Sodium	1122.44mg / 1500 mg
Tocopherol beta	0.09mg mg
Fat	47.75g / 142.58 g
Calcium	155.29mg / 1000 mg
Vitamin B1 (Thiamin)	0.31mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.42mg / 1.4 mg
Vitamin B3 (Niacin - pp)	6.27mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.09mg / 5 mg
Vitamin B6 (Pyridoxine)	1.48mg / 1.6 mg
Vitamin B9 (Folic acid)	238.8µg / 300 µg
Vitamin B9 (Folate)	0.69µg / 300 µg
Vitamin K	23.27µg / 70 µg
Vitamin A	1842.96µg / 800 µg
Vitamin E	17.39mg / 14 mg
Water	18.34g g
Carbohydrate	143.47g / 237.63 g
Iron	4.48mg / 15 mg

Protein	2.6g / 95.05 g
Fiber	4g / 30 g
Zinc	0.52mg / 10 mg
Phosphorus	62mg / 700 mg
Ascorbic acid - Vitamin C	288mg / 110 mg
Fatty monounsaturated	0.04g g
Fatty saturated	0.2g g
Fatty polyunsaturated	0.56g g
Magnesium	22mg / 350 mg
Manganese	0.2mg / 2.3 mg
Copper	0.16mg / 1.5 mg
Potassium	510mg / 4000 mg
Sucrose	0.2g g
Sodium	6mg / 1500 mg
Fat	1g / 142.58 g
Calcium	26mg / 1000 mg
Vitamin B1 (Thiamin)	0.08mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.24mg / 1.4 mg
Vitamin B3 (Niacin - pp)	3.2mg / 15 mg
Vitamin B6 (Pyridoxine)	0.9mg / 1.6 mg
Vitamin B9 (Folic acid)	104µg / 300 µg
Vitamin A	1056µg / 800 µg
Vitamin E	5.8mg / 14 mg
Carbohydrate	13.2g / 237.63 g
Iron	1.2mg / 15 mg

Protein	2.38g / 95.05 g
Fiber	2.89g / 30 g
Zinc	0.408mg / 10 mg
Phosphorus	23.8mg / 700 mg
Ascorbic acid - Vitamin C	10.2mg / 110 mg
Fatty monounsaturated	0.068g g
Fatty saturated	0.187g g
Fatty polyunsaturated	0.289g g
Magnesium	13.6mg / 350 mg
Manganese	0.289mg / 2.3 mg
Copper	0.102mg / 1.5 mg
Potassium	205.7mg / 4000 mg
Sucrose	3.74g g
Sodium	10.2mg / 1500 mg
Fat	0.68g / 142.58 g
Calcium	42.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.051mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.051mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.34mg / 15 mg
Vitamin B6 (Pyridoxine)	0.17mg / 1.6 mg
Vitamin B9 (Folic acid)	28.9µg / 300 µg
Vitamin A	3.4µg / 800 µg
Vitamin E	0.204mg / 14 mg
Carbohydrate	11.73g / 237.63 g
Iron	0.85mg / 15 mg

Protein	0.63g / 95.05 g
Fiber	1.08g / 30 g
Zinc	0.099mg / 10 mg
Phosphorus	7.65mg / 700 mg
Fatty monounsaturated	3.9915g g
Fatty saturated	0.801g g
Fatty polyunsaturated	0.639g g
Magnesium	9.9mg / 350 mg
Manganese	0.036mg / 2.3 mg
Copper	0.1035mg / 1.5 mg
Potassium	24.75mg / 4000 mg
Sucrose	0.045g g
Sodium	1080mg / 1500 mg
Fat	5.715g / 142.58 g
Calcium	27.45mg / 1000 mg
Vitamin B3 (Niacin - pp)	0.045mg / 15 mg
Vitamin B6 (Pyridoxine)	0.009mg / 1.6 mg
Vitamin B9 (Folic acid)	4.5µg / 300 µg
Vitamin A	13.5µg / 800 µg
Vitamin E	0.8955mg / 14 mg
Carbohydrate	1.845g / 237.63 g
Iron	0.72mg / 15 mg