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General • Easy

One-Pot Mexican Quinoa

2 / Portions

Contains allergens

Celery Sulphites Mustard Yeast Quinoa Saponins Tomato Latex-Fruit Syndrome Legumes Maize Birch Pollen-Related Oral Allergy Syndrome Citrus fruits Salicylates Chili peppers Garlic Olive Capsicum Cumin Coriander Mugwort-Celery-Spice Syndrome

Ingredients - 13

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Vegetable Broth

kcal: 32.4

1 x Cup

(240 ml)

Protein 4.73g Fat 0.22g Carbohydrates 2.88g

Vegetable Broth

Nutrients

Ash 0.3 g

Calcium 10 mg

Carbohydrate 1.2 g

Cholesterol 1 mg

Copper 0.01 mg

Fat 0.09 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.03 g

Fatty saturated 0.01 g

Fatty trans 1 g

Fiber 0.2 g

Iron 0.1 mg

KJ 51.34 kJ

Kcal 12.26 kcal

Magnesium 5 mg

Manganese 0.02 mg

Phosphorus 10 mg

Potassium 100 mg

Protein 1.97 g

Salt 0.7 g

Sodium 280 mg

Sugar 0.54 g

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B2 (Riboflavin) 0.01 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B6 (Pyridoxine) 0.01 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 0.5 mg

Vitamin K 0.1 µg

Water 96.5 g

Zinc 0.05 mg

Vegetable Broth

Quinoa

kcal: 676.4

1 x Cup

(200 g)

Protein 29.6g Fat 10g Carbohydrates 117g

Quinoa

Nutrients

Ash 2.7 g

Calcium 47 mg

Carbohydrate 58.5 g

Cholesterol 1 mg

Copper 0.59 mg

Fat 5 g

Fatty monounsaturated 1.61 g

Fatty polyunsaturated 2.47 g

Fatty saturated 0.55 g

Fatty trans 1 g

Fiber 7 g

Fiber insoluble 5.8 g

Fiber soluble 1.2 g

Glycine 0.65 g

Iron 4.6 mg

Kcal 368 kcal

Lysine 0.7 g

Magnesium 197 mg

Manganese 2.03 mg

Methionine 0.2 g

Omega 3 0.83 g

Omega 6 1.64 g

Phosphorus 457 mg

Potassium 563 mg

Protein 14.8 g

Salt 0.01 g

Selenium 8.5 µg

Sodium 5 mg

Sugar 0.87 g

Vitamin A 1.5 µg

Vitamin B1 (Thiamin) 0.36 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.32 mg

Vitamin B3 (Niacin) 1.52 mg

Vitamin B6 (Pyridoxine) 0.49 mg

Vitamin B9 (Folate) 184 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 2.44 mg

Vitamin K 1 µg

Water 10 g

Zinc 3.1 mg

Quinoa

Canned Tomatoes

kcal: 51.5

1 x Can

(260 g)

Protein 2.34g Fat 0.52g Carbohydrates 9.36g

Canned Tomatoes

Nutrients

Ash 0.5 g

Beta-carotene 0.65 µg

Calcium 9 mg

Carbohydrate 3.6 g

Cholesterol 1 mg

Copper 0.06 mg

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fiber 1.2 g

Fiber insoluble 0.8 g

Fiber soluble 0.4 g

Fructose 1.3 g

Glucose 1.2 g

Iron 0.5 mg

KJ 75.31 kJ

Kcal 18 kcal

Lycopene 2.7 µg

Magnesium 8 mg

Manganese 0.06 mg

Omega 3 0.01 g

Omega 6 0.11 g

Phosphorus 21 mg

Potassium 282 mg

Protein 0.9 g

Salt 0.02 g

Sodium 8 mg

Sucrose 0.1 g

Sugar 2.6 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B9 (Folate) 15 µg

Vitamin C (Ascorbic acid) 23 mg

Vitamin E 1.22 mg

Vitamin K 4.3 µg

Water 93.5 g

Zinc 0.26 mg

Canned Tomatoes

Red Beans (Canned)

kcal: 884.7

1 x Can

(255 g)

Protein 54.62g Fat 3.14g Carbohydrates 159.5g

Red Beans (Canned)

Nutrients

Ash 3 g

Calcium 30 mg

Carbohydrate 62.55 g

Cholesterol 1 mg

Copper 0.2 mg

Fat 1.23 g

Fatty monounsaturated 0.3 g

Fatty polyunsaturated 0.5 g

Fatty saturated 0.2 g

Fatty trans 1 g

Fiber 5.4 g

Fiber insoluble 3.9 g

Fiber soluble 1.5 g

Iron 2.5 mg

KJ 1320 kJ

Kcal 316 kcal

Magnesium 40 mg

Manganese 0.3 mg

Omega 3 0.05 g

Omega 6 0.4 g

Phosphorus 120 mg

Potassium 400 mg

Protein 21.42 g

Salt 0.6 g

Selenium 1.5 µg

Sodium 240 mg

Starch 50 g

Sugar 1 g

Vitamin B1 (Thiamin) 0.15 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.5 mg

Vitamin B6 (Pyridoxine) 0.1 mg

Vitamin B9 (Folate) 30 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin K 2 µg

Water 10 g

Zinc 1 mg

Red Beans (Canned)

Canned Corn

kcal: 1.2

1 x Can

(1 g)

Protein 0.03g Fat 0.01g Carbohydrates 0.24g

Canned Corn

Nutrients

Ash 0.7 g

Calcium 4 mg

Carbohydrate 23.6 g

Carotene Beta 210 mg

Chloride 420 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 1.2 g

Fatty monounsaturated 0.27 g

Fatty polyunsaturated 0.53 g

Fatty saturated 2 g

Fatty trans 1 g

Fiber 3.9 g

Fiber insoluble 3.2 g

Fiber soluble 0.7 g

Fructose 1.1 g

Glicemyc Index 55 µg

Glucose 1.2 g

Iron 0.5 mg

KJ 402 kJ

Kcal 96 kcal

Lutein + zeaxanthin 640 mg

Magnesium 23 mg

Manganese 0.1 mg

Omega 6 0.5 g

Phosphorus 79 mg

Potassium 220 mg

Protein 2.9 g

Salt 0.68 g

Selenium 0.6 µg

Sodium 270 mg

Starch 15.8 g

Sucrose 2.2 g

Sugar 4.5 g

Vitamin A 35 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 1.5 mg

Vitamin B6 (Pyridoxine) 0.13 mg

Vitamin B9 (Folate) 24 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin E 0.46 mg

Vitamin K 0.3 µg

Water 71.3 g

Zinc 0.5 mg

Canned Corn

Avocado

kcal: 247.8

1 x Piece

(140 g)

Protein 2.8g Fat 21g Carbohydrates 11.9g

Avocado

Nutrients

Alanine 0.08 g

Arginine 0.09 g

Ash 1.6 g

Aspartic acid 0.2 g

Beta-sitosterol 76 mg

Betaine 0.6 mg

Boron 0.1 mg

Calcium 12 mg

Carbohydrate 8.5 g

Carotene Beta 0.06 mg

Chloride 11 mg

Chlorine 11 mg

Cholesterol 1 mg

Chromium 0.2 µg

Citric acid 0.2 mg

Cobalt 0.2 µg

Copper 0.2 mg

Cystine 0.03 g

Fat 15 g

Fatty monounsaturated 10 g

Fatty polyunsaturated 1.8 g

Fatty saturated 2.1 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.3 g

Fiber soluble 1.4 g

Fluoride 2 mg

Fructose 0.2 g

Galactose 1 g

Glicemyc Index 15 µg

Glucose 0.4 g

Glutamic acid 0.25 g

Glutamine 0.2 g

Glycine 0.06 g

Histidine 0.03 g

Inulin 0.1 g

Iodine 2 µg

Iron 0.6 mg

Isoleucine 0.07 g

KJ 670 kJ

Kcal 160 kcal

Lactose 1 g

Leucine 0.12 g

Lutein + zeaxanthin 0.27 mg

Lysine 0.1 g

Magnesium 29 mg

Malic acid 0.05 g

Maltose 1 g

Manganese 0.1 mg

Methionine 0.02 g

Molybdenum 1 µg

Nickel 0.3 mg

Omega 3 0.11 g

Omega 6 1.8 g

Oxalic acid 19 mg

Phenylalanine 0.08 g

Phosphorus 52 mg

Phytosterols 76 mg

Potassium 485 mg

Proline 0.06 g

Protein 2 g

Quinic acid 0.03 g

Salt 0.02 g

Selenium 0.4 µg

Serine 0.07 g

Silica 2 mg

Sodium 7 mg

Starch 0.1 g

Sucrose 0.1 g

Sugar 0.7 g

Sugar added 1 g

Sulfur 15 mg

Threonine 0.06 g

Total sugar alcohols 1 g

Tryptophan 0.02 g

Tyrosine 0.03 g

Valine 0.09 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 1.7 mg

Vitamin B4 (Choline) 14.2 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.26 mg

Vitamin B7 (Biotin) 3.2 mg

Vitamin B9 (Folate) 81 µg

Vitamin C (Ascorbic acid) 10 mg

Vitamin E 2.1 mg

Vitamin K 21 µg

Water 73 g

Zinc 0.6 mg

Avocado

Lime

kcal: 40.1

1 x Piece

(86 g)

Protein 0.6g Fat 0.17g Carbohydrates 9.03g

Lime

Nutrients

Ash 0.5 g

Beta-carotene 10 µg

Calcium 33 mg

Carbohydrate 10.5 g

Chloride 1 mg

Citric acid 5.2 mg

Copper 0.08 mg

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.02 g

Fiber 2.8 g

Fluoride 1 mg

Folate 8 µg

Iron 0.6 mg

Kcal 30 kcal

Lutein + zeaxanthin 10 mg

Lycopene 1 µg

Magnesium 6 mg

Manganese 0.01 mg

Omega 3 0.01 g

Omega 6 0.05 g

Phosphorus 18 mg

Potassium 102 mg

Protein 0.7 g

Selenium 0.4 µg

Sodium 2 mg

Sugar 1.7 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B4 (Choline) 5.1 mg

Vitamin B5 (Pantothenic acid) 0.14 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin B9 (Folate) 8 µg

Vitamin C (Ascorbic acid) 29.1 mg

Vitamin E 0.22 mg

Vitamin K 0.6 µg

Water 88.3 g

Zinc 0.11 mg

Lime

Jalapeño Peppers

kcal: 10

1 x Piece

(30 g)

Protein 0.27g Fat 0.12g Carbohydrates 1.95g

Jalapeño Peppers

Nutrients

Ash 0.5 g

Calcium 12 mg

Carbohydrate 6.5 g

Cholesterol 1 mg

Fat 0.4 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.24 g

Fatty saturated 0.09 g

Fiber 2.8 g

Iron 0.25 mg

Kcal 29 kcal

Magnesium 15 mg

Potassium 227 mg

Protein 0.9 g

Sodium 3 mg

Sugar 4.1 g

Vitamin A 50 µg

Vitamin B6 (Pyridoxine) 0.41 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 118.6 mg

Vitamin K 18.5 µg

Water 91.7 g

Jalapeño Peppers

Garlic

kcal: 16.1

2 x Tooth

(5 g)

Protein 0.64g Fat 0.05g Carbohydrates 3.26g

Garlic

Nutrients

Arginine 0.6 g

Ash 1.5 g

Calcium 181 mg

Carbohydrate 32.6 g

Cholesterol 1 mg

Copper 0.26 mg

Fat 0.5 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.25 g

Fatty saturated 0.09 g

Fatty trans 1 g

Fiber 4.1 g

Fiber insoluble 3.3 g

Fiber soluble 0.8 g

Fructose 0.4 g

Glicemyc Index 30 µg

Glucose 0.3 g

Glutamic acid 1.5 g

Inulin 12 g

Iron 1.7 mg

KJ 623 kJ

Kcal 149 kcal

Lysine 0.3 g

Magnesium 25 mg

Manganese 1.67 mg

Omega 3 0.02 g

Omega 6 0.24 g

Phosphorus 153 mg

Potassium 400 mg

Protein 6.4 g

Salt 0.04 g

Selenium 14.2 µg

Sodium 17 mg

Starch 30.9 g

Sucrose 0.6 g

Sugar 1 g

Sulfur 60 mg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.11 mg

Vitamin B3 (Niacin) 0.7 mg

Vitamin B5 (Pantothenic acid) 0.59 mg

Vitamin B6 (Pyridoxine) 1.23 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 31 mg

Vitamin D 1 µg

Vitamin E 0.01 mg

Vitamin K 0.5 µg

Water 58.6 g

Zinc 1 mg

Garlic

10.

Olive Oil

kcal: 45.1

1 x Teaspoon

(5 g)

Protein 0.05g Fat 4.98g Carbohydrates 0.01g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

11.

Ground Chili Pepper

kcal: 16.6

1 x Teaspoon

(4 g)

Protein 0.5g Fat 0.68g Carbohydrates 2.12g

Ground Chili Pepper

Nutrients

Ash 7.6 g

Beta-carotene 25.6 µg

Calcium 148 mg

Carbohydrate 53.07 g

Cholesterol 1 mg

Fat 17.1 g

Fatty monounsaturated 2.5 g

Fatty polyunsaturated 9.8 g

Fatty saturated 2.2 g

Fiber 33.9 g

Iron 7.2 mg

Kcal 314 kcal

Lutein + zeaxanthin 0.9 mg

Magnesium 152 mg

Omega 3 2.2 g

Omega 6 7.6 g

Phosphorus 293 mg

Potassium 2014 mg

Protein 12.43 g

Sodium 78 mg

Sugar 5.3 g

Vitamin A 2081 µg

Vitamin B1 (Thiamin) 0.42 mg

Vitamin B2 (Riboflavin) 0.87 mg

Vitamin B3 (Niacin) 8.7 mg

Vitamin B6 (Pyridoxine) 2.45 mg

Vitamin B9 (Folate) 68 µg

Vitamin C (Ascorbic acid) 7.2 mg

Vitamin E 29.83 mg

Vitamin K 80.3 µg

Water 8.8 g

Zinc 2.48 mg

Ground Chili Pepper

12.

Cumin 2

kcal: 0.2

0.5 x Teaspoon

(0.08 g)

Protein 0.01g Fat 0.01g Carbohydrates 0.01g

Cumin 2

Nutrients

Ash 7.84 g

Calcium 931 mg

Carbohydrate 34 g

Copper 0.87 mg

Fat 22.3 g

Fatty monounsaturated 14.04 g

Fatty polyunsaturated 3.28 g

Fatty saturated 1.54 g

Fiber 10.5 g

Iron 66.36 mg

KJ 1569 kJ

Kcal 375 kcal

Magnesium 366 mg

Manganese 3.33 mg

Omega 6 2.78 g

Phosphorus 499 mg

Potassium 1788 mg

Protein 17.8 g

Selenium 5.2 µg

Sodium 168 mg

Sugar 2.25 g

Vitamin B1 (Thiamin) 0.63 mg

Vitamin B2 (Riboflavin) 0.33 mg

Vitamin B3 (Niacin) 4.58 mg

Vitamin B6 (Pyridoxine) 0.44 mg

Vitamin B9 (Folate) 10 µg

Vitamin C (Ascorbic acid) 7.7 mg

Vitamin E 3.33 mg

Vitamin K 5.4 µg

Water 8.06 g

Zinc 4.8 mg

Cumin 2

13.

Dried Coriander

kcal: 27.1

2 x Teaspoon

(4 g)

Protein 1.75g Fat 0.38g Carbohydrates 4.17g

Dried Coriander

Nutrients

Ash 7.2 g

Calcium 709 mg

Carbohydrate 52.1 g

Carotene Beta 393 mg

Cholesterol 1 mg

Copper 0.98 mg

Fat 4.8 g

Fatty monounsaturated 2.8 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.15 g

Fatty trans 1 g

Fiber 10.4 g

Fiber insoluble 8.3 g

Fiber soluble 2.1 g

Iron 16.32 mg

Kcal 298 kcal

Lutein 670 µg

Lycopene 1 µg

Magnesium 330 mg

Manganese 1.9 mg

Omega 3 0.02 g

Omega 6 0.68 g

Phosphorus 409 mg

Potassium 1267 mg

Protein 21.9 g

Salt 0.09 g

Selenium 10.5 µg

Sodium 35 mg

Sugar 1 g

Vitamin A 29 µg

Vitamin B1 (Thiamin) 0.24 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.29 mg

Vitamin B3 (Niacin) 2.13 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 28 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin D 1 µg

Vitamin E 1.25 mg

Vitamin K 135.5 µg

Water 6.8 g

Zeaxanthin 360 µg

Zinc 4.7 mg

Dried Coriander

2049 kcal

Protein 97.94g

Fat 41.28g

Carbs 321.43g

Fiber 0g

Recipe preparation steps

Cut vegetables into small cubes.

Heat the oil in a large pan over medium heat. Add garlic and jalapeno, sauté for 1 minute.

Prepare quinoa with vegetable broth, beans, tomatoes, corn, chili, and cumin - season with salt and pepper. Bring to a boil, cover, and simmer on low heat for about 20 min. Add avocado, lime juice, and cilantro.

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
Alanine	0.11 g	0.06 g
Alpha Linolenic Acid	0.04 g	0.02 g
Arginine	0.19 g	0.1 g
Ash	18.93 g	9.46 g
Aspartic acid	0.28 g	0.14 g
Beta-carotene	11.31 µg	5.65 µg
Beta-sitosterol	113.55 mg	56.78 mg
Betaine	0.84 mg	0.42 mg
Boron	0.14 mg	0.07 mg
Calcium	347.87 mg	173.94 mg
Carbohydrate	321.43 g	160.71 g
Carotene Beta	33.63 mg	16.82 mg
Chloride	20.46 mg	10.23 mg
Chlorine	15.4 mg	7.7 mg
Cholesterol	11.53 mg	5.77 mg
Chromium	0.28 µg	0.14 µg
Citric acid	4.75 mg	2.38 mg
Cobalt	0.28 µg	0.14 µg
Copper	2.33 mg	1.16 mg
Cystine	0.04 g	0.02 g
Fat	41.28 g	20.64 g
Fatty monounsaturated	21.96 g	10.98 g
Fatty polyunsaturated	10.26 g	5.13 g
Fatty saturated	5.62 g	2.81 g
Fatty trans	8.59 g	4.3 g
Fiber	46.69 g	23.35 g
Fiber insoluble	32.07 g	16.03 g
Fiber soluble	9.49 g	4.74 g
Fluoride	3.66 mg	1.83 mg
Folate	6.88 µg	3.44 µg
Fructose	3.71 g	1.86 g
Galactose	1.4 g	0.7 g
Glicemyc Index	24.55 µg	12.28 µg
Glucose	3.72 g	1.86 g
Glutamic acid	0.5 g	0.25 g
Glutamine	0.28 g	0.14 g
Glycine	1.38 g	0.69 g
Histidine	0.04 g	0.02 g
Inulin	1.34 g	0.67 g
Iodine	2.8 µg	1.4 µg
Iron	20.39 mg	10.2 mg
Isoleucine	0.1 g	0.05 g
Lactose	1.4 g	0.7 g
Leucine	0.17 g	0.09 g
Linoleic Acid	0.49 g	0.25 g
Lutein	53.6 µg	26.8 µg
Lutein + zeaxanthin	15.42 mg	7.71 mg
Lycopene	7.96 µg	3.98 µg
Lysine	1.57 g	0.79 g
Magnesium	614.46 mg	307.23 mg
Malic acid	0.07 g	0.04 g
Maltose	1.4 g	0.7 g
Manganese	5.51 mg	2.75 mg
Methionine	0.43 g	0.22 g
Molybdenum	1.4 µg	0.7 µg
Nickel	0.42 mg	0.21 mg
Oleic Acid	3.5 g	1.75 g
Omega 3	2.11 g	1.05 g
Omega 6	8.02 g	4.01 g
Oxalic acid	26.6 mg	13.3 mg
Palmitic Acid	0.68 g	0.34 g
Phenylalanine	0.11 g	0.06 g
Phosphorus	1447.65 mg	723.82 mg
Phytosterols	117.4 mg	58.7 mg
Potassium	4178.88 mg	2089.44 mg
Proline	0.08 g	0.04 g
Protein	97.94 g	48.97 g
Quinic acid	0.04 g	0.02 g
Salt	3.33 g	1.66 g
Selenium	24 µg	12 µg
Serine	0.1 g	0.05 g
Silica	2.8 mg	1.4 mg
Sodium	1337.65 mg	668.82 mg
Starch	130.89 g	65.45 g
Stearic Acid	0.12 g	0.06 g
Sucrose	0.48 g	0.24 g
Sugar	16.51 g	8.26 g
Sugar added	1.4 g	0.7 g
Sulfur	27 mg	13.5 mg
Threonine	0.08 g	0.04 g
Total sugar alcohols	1.4 g	0.7 g
Tryptophan	0.03 g	0.02 g
Tyrosine	0.04 g	0.02 g
Valine	0.13 g	0.07 g
Vitamin A	393.68 µg	196.84 µg
Vitamin B1 (Thiamin)	1.53 mg	0.77 mg
Vitamin B12 (Cobalamin)	3.53 µg	1.77 µg
Vitamin B2 (Riboflavin)	1.21 mg	0.61 mg
Vitamin B3 (Niacin)	10.37 mg	5.19 mg
Vitamin B4 (Choline)	24.27 mg	12.14 mg
Vitamin B5 (Pantothenic acid)	2.14 mg	1.07 mg
Vitamin B6 (Pyridoxine)	2.45 mg	1.23 mg
Vitamin B7 (Biotin)	4.48 mg	2.24 mg
Vitamin B9 (Folate)	617.43 µg	308.72 µg
Vitamin C (Ascorbic acid)	145.29 mg	72.65 mg
Vitamin D	2.23 µg	1.12 µg
Vitamin E	13.07 mg	6.53 mg
Vitamin K	71.1 µg	35.55 µg
Water	733.32 g	366.66 g
Zeaxanthin	28.8 µg	14.4 µg
Zinc	11.07 mg	5.54 mg

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Fresh Recipes

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Discover our recently added culinary inspirations

Jaglanka with Figs

#Polish Cuisine #Fig Dish #Traditional

Pear quark with figs (lactose-free)

#Dessert #Lactose-Free #Fruit-based

Oatmeal with Apple and Peanut Butter

#Breakfast #Oatmeal #Healthy

Graham Cracker Pizza with Mushrooms

#Pizza #Vegetarian #Quick Meal

Broccoli and Egg Salad

#Salad #Egg-based #Vegetarian

Delicious meatless rice dish with vegetables and creamy sauce

#Vegetarian #Rice Dish #Creamy Sauce

Chia Pudding with Pineapple

#Chia Pudding #Dessert #Pineapple

Fit Pickles

#Vegan #Pickles #Fermented

Mega Pancakes with Chives

#Pancakes #Breakfast #Chive

Goulash Soup

#Soup #Hungarian #Beef

Dietetic Breton Beans

#Vegan #Breton Cuisine #Legume-based

Avocado and Banana Cocktail

#Fruit Cocktail #Vegan #Healthy

Mango Yogurt Cocktail

#Cocktail #Refreshing #Summer Drink

Spaghetti Bolognese - Lactose-Free

#Italian #Pasta #Lactose-Free

Mackerel Paste Canapés with Cucumber (Lighter Version)

#Appetizer #Light Meal #Seafood

Cauliflower Salad with Pears

#Cauliflower Salad #Pear Salad #Vegetarian

Apple-Nut Butter Oatmeal (light version, lactose-free)

#Breakfast #Light Meal #Lactose-Free

Lighter American Blueberries

#Blueberry Salad #Light Preparation #No-cook

Pasta with Cheese

#Pasta #Cheese-based #Italian

Avocado and Egg Sandwiches

#Sandwich #Breakfast #Quick Meal

Cinnamon Oatmeal Cookies with Raisins

#Dessert #Cookie #Oatmeal

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

#Vegetarian #Bulgur #One-pot Meal

Burrito

#Burrito #Mexican #Wrapped

Fit Tomato

#Fitness Food #Low Calorie #Healthy

Chocolate Hummus

#Vegan #Dip #Chocolate

Vegan Spaghetti in Tomato Sauce - Single-Pot

#Vegan #Single-pot #Italian

Sausages with Bread

#Sausage Dish #Comfort Food #Easy Recipe

Chicken in Soy Sauce with Honey, Ginger, and Sesame

#Asian-inspired #Baked Chicken #Soy-honey Marinade

Scrambled Eggs with Tomatoes

#Breakfast #Scrambled Eggs #Vegetarian

Fluffy Pancakes with Chocolate

#Pancakes #Chocolate #Breakfast

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