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Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach

Bell Peppers Bell Pepper Zucchini Spinach Bulgur
~ Preparation time
2 Portion
14 Number of ingredients needed for preparation
3140 Calories
1570 kcal Contains 1570 calories per portion.
31g Protein/Portion
110g Fat/Portion
115g Carbs/Portion
~ Fiber/Portion
Contains allergens
Tomato Sulphites Latex-Fruit Syndrome Legumes Celery Mustard Yeast Paprika Vitamin C (Ascorbic acid) Zucchini Wheat Onion Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Milk Lactose Garlic Olive Cumin Salicylates

Ingredients

Download Ingredients - PDF Download Ingredients - PDF with images
Canned Tomatoes

Canned Tomatoes

1 Can (420 g) • 83 kcal
Tomato Sulphites Latex-Fruit Syndrome
B: 3.8g
T: 0.8g
W: 15.1g
Canned White Beans

Canned White Beans

#Beans
1 Can (420 g) • 345 kcal
Legumes Sulphites
B: 25.2g
T: 2.9g
W: 54.6g
Vegetable Broth

Vegetable Broth

#Vegetable Bouillon #Vegetable
250 Gram (250 g) • 33 kcal
Celery Sulphites Mustard Yeast
B: 4.9g
T: 0.2g
W: 3g
Red Bell Pepper

Red Bell Pepper

#Red Bell Pepper
1 Piece (240 g) • 74 kcal
Paprika Vitamin C (Ascorbic acid)
B: 2.4g
T: 0.7g
W: 14.4g
Zucchini

Zucchini

#Zucchini
0.33 Piece (150 g) • 28 kcal
Zucchini
B: 1.8g
T: 0.2g
W: 4.8g
Bulgur

Bulgur

#Bulgur
100 Gram (100 g) • 310 kcal
Wheat
B: 12.5g
T: 1.8g
W: 61g
Onion

Onion

#Onion
0.5 Piece (100 g) • 43 kcal
Onion
B: 1.1g
T: 0.1g
W: 9.3g
Fresh Spinach 2

Fresh Spinach 2

#Spinach #Fresh
2 Handfull (60 g) • 13 kcal
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine
B: 1.6g
T: 0.4g
W: 0.8g
Butter

Butter

#Butter
1 Tablespoon (20 g) • 149 kcal
Milk Lactose
B: 0.1g
T: 16.5g
W: 0.1g
Garlic

Garlic

#Chickpea
2 Tooth (10 g) • 17 kcal
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
Olive Oil

Olive Oil

#Olive Oil
1 Tablespoon (10 g) • 90 kcal
Olive
B: 0.1g
T: 10g
W: 0g
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet
2 Teaspoon (8 g) • 2 kcal
Paprika
B: 0.1g
T: 0g
W: 0.5g
Cumin 2

Cumin 2

#Nutrition
0.5 Teaspoon (1 g) • 4 kcal
Cumin
B: 0.2g
T: 0.2g
W: 0.3g
Turmeric

Turmeric

#Turmeric
0.5 Teaspoon (1 g) • 4 kcal
Mugwort-Celery-Spice Syndrome Salicylates
B: 0.1g
T: 0.1g
W: 0.6g

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Calorie Requirement Coverage

Calorie Requirement Coverage
60%

This recipe covers 60% of your daily calorie requirement.

Recipe: 1570 kcal • Your requirement: 2638 kcal

Recipe preparation steps

1
Na głębokiej patelni (takiej z pokrywą) lub w szerokim garnku, na maśle i oliwie zeszklić pokrojoną w kosteczkę cebulę. Dodać rozgniecione ząbki czosnku i chwilę razem podsmażyć.Dodać pokrojoną w kostkę paprykę i mieszając co chwilę smażyć przez około 2 minuty.Wsypać suchą kaszę bulgur i podsmażać przez ok. 1 minutę mieszając. Dodać słodką paprykę w proszku, kurkumę oraz kumin.Wlać gorący bulion i zagotować, dodać fasolkę z puszki wraz z zalewą, pomidory z puszki, wymieszać i całość zagotować na dużym ogniu. Doprawić solą i pieprzem.Przykryć pokrywą, zmniejszyć ogień i gotować przez 15 minut, w międzyczasie po 10 minutach gotowania dodać cukinię pokrojoną w słupki lub kosteczkę, wymieszać, przykryć i dalej gotować przez ostatnie 5 minut.Dodać sos ostrygowy i ciągle mieszając zagotować. Następnie dodać szpinak, wymieszać i podgrzewać przez chwilę aż zwiędnie. Można podawać samodzielnie lub z poniższymi dodatkami. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List
Name All Portions Single Portion
Alpha Linolenic Acid 0.91 g 0.46 g
Arginine 0.6 g 0.3 g
Ash 23.8 g 11.9 g
Beta-Glucan 0.5 g 0.25 g
Beta-carotene 18452.15 µg 9226.08 µg
Beta-sitosterol 152 mg 76 mg
Boron 0.2 mg 0.1 mg
Calcium 1523 mg 761.5 mg
Carbohydrate 230.33 g 115.16 g
Carotene Beta 3514 mg 1757 mg
Chloride 40 mg 20 mg
Chlorine 245 mg 122.5 mg
Cholesterol 260 mg 130 mg
Chromium 0 µg 0 µg
Cobalt 0 µg 0 µg
Complete Protein 1 g 0.5 g
Copper 2.59 mg 1.3 mg
Fat 218.99 g 109.5 g
Fatty monounsaturated 110.18 g 55.09 g
Fatty polyunsaturated 19.52 g 9.76 g
Fatty saturated 73.91 g 36.96 g
Fatty trans 8.28 g 4.14 g
Fiber 45.6 g 22.8 g
Fiber insoluble 18.05 g 9.03 g
Fiber soluble 7.05 g 3.53 g
Folate 121.4 µg 60.7 µg
Fructose 5.68 g 2.84 g
Galactose 1 g 0.5 g
Glicemyc Index 123 µg 61.5 µg
Glucose 5.68 g 2.84 g
Glutamic acid 1.75 g 0.88 g
Inulin 12.1 g 6.05 g
Iodine 32 µg 16 µg
Iron 118.51 mg 59.26 mg
Lactose 1.6 g 0.8 g
Linoleic Acid 10.07 g 5.04 g
Lutein 10 µg 5 µg
Lutein + zeaxanthin 14138.92 mg 7069.46 mg
Lycopene 2.7 µg 1.35 µg
Lysine 0.3 g 0.15 g
Magnesium 1063 mg 531.5 mg
Maltose 0.03 g 0.02 g
Manganese 28.33 mg 14.17 mg
Molybdenum 0.04 µg 0.02 µg
Natron 69 g 34.5 g
Nickel 0.01 mg 0.01 mg
Nitrate 250 mg 125 mg
Oleic Acid 70.02 g 35.01 g
Omega 3 1.66 g 0.83 g
Omega 6 17.47 g 8.74 g
Oxalic acid 970 mg 485 mg
Palmitic Acid 13.5 g 6.75 g
Phosphorus 1715 mg 857.5 mg
Phytosterols 267 mg 133.5 mg
Potassium 7246 mg 3623 mg
Protein 61.96 g 30.98 g
Protein Plant 2.6 g 1.3 g
Retinol 760 µg 380 µg
Salt 1.21 g 0.61 g
Selenium 29.2 µg 14.6 µg
Silica 10 mg 5 mg
Sodium 622 mg 311 mg
Starch 91.7 g 45.85 g
Stearic Acid 2.3 g 1.15 g
Sucrose 4.3 g 2.15 g
Sugar 26.36 g 13.18 g
Sulfur 200 mg 100 mg
Total sugar alcohols 1 g 0.5 g
Vitamin A 4528 µg 2264 µg
Vitamin ARE 568 µg 284 µg
Vitamin B1 (Thiamin) 2.84 mg 1.42 mg
Vitamin B12 (Cobalamin) 2.17 µg 1.09 µg
Vitamin B2 (Riboflavin) 2.07 mg 1.04 mg
Vitamin B3 (Niacin) 14.54 mg 7.27 mg
Vitamin B5 (Pantothenic acid) 2.27 mg 1.14 mg
Vitamin B6 (Pyridoxine) 4.57 mg 2.29 mg
Vitamin B7 (Biotin) 0.02 mg 0.01 mg
Vitamin B9 (Folate) 263.4 µg 131.7 µg
Vitamin C (Ascorbic acid) 429.6 mg 214.8 mg
Vitamin D 3.76 µg 1.88 µg
Vitamin D3 0.76 µg 0.38 µg
Vitamin E 29.1 mg 14.55 mg
Vitamin K 695.5 µg 347.75 µg
Water 824.45 g 412.22 g
Zeaxanthin 5 µg 2.5 µg
Zinc 13.64 mg 6.82 mg
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