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General • Easy

Vegetable Goulash with Chickpeas and Sesame

1 / Portion

Contains allergens

Paprika Vitamin C (Ascorbic acid) Tomato Histamine Latex-Fruit Syndrome Salicylates Millet Onion Chickpeas Legumes Sesame Parsley Celery Garlic Citrus fruits Black Pepper Mugwort-Celery-Spice Syndrome

Ingredients - 12

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Red Bell Pepper

kcal: 61.4

1 x Piece

(200 g)

Protein 2g Fat 0.6g Carbohydrates 12g

Red Bell Pepper

Nutrients

Ash 0.5 g

Beta-carotene 1.5 µg

Calcium 7 mg

Carbohydrate 6 g

Chloride 10 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fiber 2.1 g

Fiber insoluble 1.6 g

Fiber soluble 0.5 g

Fructose 2.1 g

Glucose 1.8 g

Iron 0.4 mg

KJ 109 kJ

Kcal 26 kcal

Lutein + zeaxanthin 0.7 mg

Magnesium 12 mg

Manganese 0.1 mg

Omega 3 0.01 g

Omega 6 0.15 g

Phosphorus 26 mg

Potassium 210 mg

Protein 1 g

Salt 0.01 g

Selenium 0.1 µg

Sodium 4 mg

Sucrose 0.1 g

Sugar 4.2 g

Vitamin A 157 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 46 µg

Vitamin C (Ascorbic acid) 127 mg

Vitamin E 1.6 mg

Vitamin K 4.9 µg

Water 92 g

Zinc 0.2 mg

Red Bell Pepper

Tomato

kcal: 33.7

1 x Piece

(170 g)

Protein 1.53g Fat 0.34g Carbohydrates 6.12g

Tomato

Nutrients

Acidity 0.4 g

Alanine 30 g

Alcohol 1 g

Arginine 35 g

Ash 0.5 g

Aspartic acid 90 g

Beta-Cryptoxanthin 10 µg

Beta-sitosterol 6 mg

Boron 0.1 mg

Calcium 9 mg

Campesterol 0.5 g

Carbohydrate 3.6 g

Carotene Alpha 101 µg

Carotene Beta 449 mg

Chlorine 44 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 0.4 mg

Cobalt 1 µg

Copper 0.06 mg

Cysteine 5 g

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fluoride 1 mg

Folate 15 µg

Fructose 1.2 g

Galactose 1 g

Glicemyc Index 38 µg

Glucose 1.3 g

Glutamic acid 146 g

Glutamine 60 g

Glycine 25 g

Histidine 15 g

Hydroxyproline 1 g

Iodine 1 µg

Iron 0.5 mg

Isoleucine 25 g

KJ 75 kJ

Kcal 18 kcal

Lactose 1 g

Leucine 40 g

Lutein + zeaxanthin 123 mg

Lycopene 2573 µg

Lysine 40 g

Magnesium 8 mg

Malic acid 0.1 g

Maltose 1 g

Manganese 0.06 mg

Methionine 10 g

Molybdenum 1 µg

Nickel 1 mg

Nitrogen 14 g

Omega 3 0.01 g

Omega 6 0.08 g

Oxalic acid 5 mg

Phenylalanine 30 g

Phosphorus 21 mg

Phytoene 3000 µg

Phytofluene 300 µg

Phytosterols 7 mg

Polyols 1 g

Potassium 282 mg

Proline 25 g

Protein 0.9 g

Salt 0.02 g

Selenium 1 µg

Serine 30 g

Silica 1 mg

Sodium 8 mg

Starch 0.1 g

Stigmasterol 0.3 g

Sucrose 0.1 g

Sugar 2.6 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 12 mg

Taurine 1 mg

Threonine 25 g

Total Carbohydrates 3.6 g

Total Fat 0.2 g

Total Protein 0.9 g

Tryptophan 10 g

Tyrosine 20 g

Valine 35 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B4 (Choline) 6.7 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 1 mg

Vitamin C (Ascorbic acid) 23 mg

Vitamin D 1 µg

Vitamin E 1.22 mg

Vitamin K 7.9 µg

Water 94.5 g

Witamine B8 (Inositol) 20 mg

Zinc 0.26 mg

Tomato

Millet Groats

kcal: 354.5

100 x Gram

(1 g)

Protein 10.5g Fat 2.9g Carbohydrates 71.6g

Millet Groats

Nutrients

Alanine 0.7 g

Alpha Linolenic Acid 0.02 g

Arginine 0.4 g

Ash 2.5 g

Aspartic acid 0.7 g

Beta-Glucan 0.5 g

Calcium 10 mg

Calories 378 kcal

Carbohydrate 71.6 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 2 µg

Complete Protein 1 g

Copper 0.78 mg

Cysteine 0.2 g

Energy 1582 kJ

Fat 2.9 g

Fatty acids 2.9 g

Fatty monounsaturated 0.6 g

Fatty polyunsaturated 1.28 g

Fatty saturated 0.6 g

Fatty trans 1 g

Fiber 3.2 g

Fiber insoluble 2.6 g

Fiber soluble 0.6 g

Fructose 0.1 g

Galactose 1 g

Glicemyc Index 71 µg

Glucose 0.1 g

Glutamic acid 2.1 g

Glycine 0.3 g

Histidine 0.2 g

Inulin 1 g

Iron 4.8 mg

Isoleucine 0.4 g

KJ 1582 kJ

Kcal 378 kcal

Lactose 1 g

Leucine 1.2 g

Linoleic Acid 1.26 g

Lutein + zeaxanthin 0.22 mg

Lysine 0.25 g

Magnesium 100 mg

Maltose 0.1 g

Manganese 1.61 mg

Methionine 0.2 g

Molybdenum 15 µg

Myristic Acid 0.02 g

Oleic Acid 0.6 g

Omega 3 0.02 g

Omega 6 1.26 g

Oxalic acid 15 mg

Palmitic Acid 0.4 g

Phenylalanine 0.5 g

Phosphorus 240 mg

Phytosterols 20 mg

Potassium 220 mg

Proline 0.6 g

Protein 10.5 g

Protein Animal 1 g

Protein Plant 10.5 g

Salt 0.01 g

Selenium 2.7 µg

Serine 0.5 g

Sodium 5 mg

Starch 65 g

Stearic Acid 0.1 g

Sucrose 0.1 g

Sugar added 1 g

Sulfur 150 mg

Threonine 0.3 g

Total Carbohydrates 71.6 g

Total Fat 2.9 g

Total Protein 10.5 g

Total sugar alcohols 1 g

Tryptophan 0.12 g

Tyrosine 0.3 g

Valine 0.5 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.73 mg

Vitamin B2 (Riboflavin) 0.38 mg

Vitamin B3 (Niacin) 2.3 mg

Vitamin B4 (Choline) 55 mg

Vitamin B5 (Pantothenic acid) 0.85 mg

Vitamin B6 (Pyridoxine) 0.75 mg

Vitamin B7 (Biotin) 0.01 mg

Vitamin B9 (Folate) 83 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.1 mg

Vitamin K 0.9 µg

Water 10 g

Zinc 3.4 mg

Millet Groats

Onion

kcal: 25.5

60 x Gram

(1 g)

Protein 0.66g Fat 0.06g Carbohydrates 5.58g

Onion

Nutrients

Ash 0.6 g

Calcium 23 mg

Carbohydrate 9.3 g

Chlorine 15 mg

Cholesterol 1 mg

Copper 0.06 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.02 g

Fatty saturated 0.04 g

Fiber 1.7 g

Fiber insoluble 0.85 g

Fiber soluble 0.85 g

Fructose 1.2 g

Glicemyc Index 15 µg

Glucose 1.8 g

Iron 0.2 mg

KJ 167 kJ

Kcal 40 kcal

Lutein 10 µg

Magnesium 10 mg

Manganese 0.17 mg

Omega 3 0.01 g

Omega 6 0.02 g

Phosphorus 14 mg

Potassium 146 mg

Protein 1.1 g

Selenium 0.5 µg

Sodium 4 mg

Starch 1.2 g

Sucrose 2.2 g

Sugar 4.2 g

Sulfur 30 mg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 19 µg

Vitamin C (Ascorbic acid) 7 mg

Vitamin E 0.02 mg

Vitamin K 0.4 µg

Water 89 g

Zeaxanthin 5 µg

Zinc 0.24 mg

Onion

Chickpeas

kcal: 224.2

60 x Gram

(1 g)

Protein 11.58g Fat 3.6g Carbohydrates 36.36g

Chickpeas

Nutrients

Alanine 0.88 g

Arginine 1.8 g

Ash 3.2 g

Aspartic acid 2.4 g

Beta-carotene 0.41 µg

Calcium 105 mg

Carbohydrate 60.6 g

Cholesterol 1 mg

Copper 0.8 mg

Cystine 0.25 g

Fat 6 g

Fatty monounsaturated 1.3 g

Fatty polyunsaturated 2.4 g

Fatty saturated 0.6 g

Fatty trans 1 g

Fiber 15 g

Fiber insoluble 11.5 g

Fiber soluble 3.5 g

Fructose 0.2 g

Galactose 0.1 g

Glicemyc Index 28 µg

Glucose 0.9 g

Glutamic acid 3.1 g

Glycine 0.84 g

Histidine 0.52 g

Iron 4.7 mg

Isoleucine 0.88 g

Kcal 378 kcal

Leucine 1.4 g

Lutein + zeaxanthin 0.17 mg

Lysine 1.3 g

Magnesium 87 mg

Maltose 0.1 g

Manganese 2.2 mg

Methionine 0.23 g

Omega 3 0.1 g

Omega 6 2.3 g

Phenylalanine 1.05 g

Phosphorus 252 mg

Potassium 875 mg

Proline 0.8 g

Protein 19.3 g

Salt 0.06 g

Selenium 3.7 µg

Serine 1.05 g

Sodium 24 mg

Starch 47.9 g

Sucrose 2.8 g

Sugar 10.7 g

Threonine 0.82 g

Tryptophan 0.22 g

Tyrosine 0.45 g

Valine 0.94 g

Vitamin A 67 µg

Vitamin B1 (Thiamin) 0.48 mg

Vitamin B2 (Riboflavin) 0.21 mg

Vitamin B3 (Niacin) 1.54 mg

Vitamin B4 (Choline) 99.4 mg

Vitamin B6 (Pyridoxine) 0.54 mg

Vitamin B9 (Folate) 557 µg

Vitamin C (Ascorbic acid) 4 mg

Vitamin D 1 µg

Vitamin E 0.82 mg

Vitamin K 9 µg

Water 7.65 g

Zinc 2.8 mg

Chickpeas

Sesame Seeds

kcal: 134.4

4 x Teaspoon

(5 g)

Protein 4.64g Fat 11.98g Carbohydrates 2g

Sesame Seeds

Nutrients

Alanine 0.9 g

Arginine 2.5 g

Ash 4.9 g

Beta-sitosterol 220 mg

Calcium 114 mg

Carbohydrate 10 g

Cholesterol 1 mg

Copper 1.3 mg

Cysteine 0.3 g

Fat 59.9 g

Fatty monounsaturated 18.69 g

Fatty polyunsaturated 21.78 g

Fatty saturated 6.66 g

Fatty trans 0.1 g

Fiber 7.9 g

Fiber insoluble 6 g

Fiber soluble 1.9 g

Fructose 0.1 g

Glucose 0.1 g

Glutamic acid 4.3 g

Glycine 1.2 g

Histidine 0.6 g

Iron 5.9 mg

Isoleucine 0.8 g

KJ 2638 kJ

Kcal 631 kcal

Lactose 1 g

Leucine 1.6 g

Lignin 0.1 g

Lysine 0.6 g

Magnesium 377 mg

Manganese 1.42 mg

Methionine 0.5 g

Omega 3 0.3 g

Omega 6 21.78 g

Oxalic acid 1.4 mg

Phenylalanine 1.1 g

Phosphorus 775 mg

Phytosterols 400 mg

Potassium 387 mg

Proline 0.8 g

Protein 23.2 g

Salt 0.03 g

Selenium 34.4 µg

Serine 1.1 g

Sodium 13 mg

Starch 4.3 g

Sucrose 0.2 g

Sugar 0.3 g

Threonine 0.7 g

Tryptophan 0.4 g

Tyrosine 0.7 g

Valine 1.1 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.78 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.45 mg

Vitamin B3 (Niacin) 7.5 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.79 mg

Vitamin B7 (Biotin) 9.6 mg

Vitamin B9 (Folate) 97 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 2.53 mg

Vitamin K 13.5 µg

Water 4.7 g

Zinc 2.79 mg

Sesame Seeds

Parsley Leaves 2

kcal: 0.9

1 x Tablespoon

(2 g)

Protein 0.06g Fat 0.02g Carbohydrates 0.13g

Parsley Leaves 2

Nutrients

Ash 2.19 g

Beta-carotene 5054 µg

Calcium 138 mg

Carbohydrate 6.33 g

Cholesterol 1 mg

Copper 0.15 mg

Fat 0.79 g

Fatty monounsaturated 0.22 g

Fatty polyunsaturated 0.33 g

Fatty saturated 0.13 g

Fiber 3.3 g

Folate 152 µg

Iron 3.33 mg

KJ 151 kJ

Kcal 36 kcal

Lutein + zeaxanthin 5561 mg

Magnesium 50 mg

Manganese 0.16 mg

Omega 3 0.13 g

Omega 6 0.2 g

Phosphorus 58 mg

Potassium 554 mg

Protein 2.97 g

Selenium 0.1 µg

Sodium 56 mg

Sugar 0.85 g

Vitamin A 421 µg

Vitamin B1 (Thiamin) 0.09 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 1.31 mg

Vitamin B4 (Choline) 12.8 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B9 (Folate) 152 µg

Vitamin C (Ascorbic acid) 133 mg

Vitamin D 1 µg

Vitamin E 0.75 mg

Vitamin K 1640 µg

Water 87.71 g

Zinc 1.07 mg

Parsley Leaves 2

Garlic

kcal: 8.1

1 x Tooth

(5 g)

Protein 0.32g Fat 0.03g Carbohydrates 1.63g

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

Lemon Juice

kcal: 0.4

1 x Gram

(1 g)

Protein 0.01g Fat 0g Carbohydrates 0.1g

Lemon Juice

Nutrients

Acidity 5 g

Alcohol 1 g

Ash 0.39 g

Beta-Cryptoxanthin 14 µg

Boron 0.17 mg

Calcium 40 mg

Carbohydrate 9.5 g

Carotene Beta 3 mg

Chloride 2 mg

Cholesterol 1 mg

Chromium 0.3 µg

Citric acid 5.5 mg

Cobalt 0.1 µg

Copper 0.2 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.08 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.7 g

Fiber soluble 0.3 g

Fluoride 1.6 mg

Fructose 2.4 g

Glucose 2.5 g

Iodine 0.3 µg

Iron 0.6 mg

KJ 163 kJ

Kcal 39 kcal

Lutein + zeaxanthin 11 mg

Lycopene 1 µg

Magnesium 9 mg

Malic acid 0.7 g

Manganese 0.04 mg

Molybdenum 0.3 µg

Nickel 1.5 mg

Omega 3 0.01 g

Omega 6 0.04 g

Oxalic acid 2 mg

Phosphorus 22 mg

Potassium 125 mg

Protein 0.8 g

Quinic acid 0.05 g

Salt 0.01 g

Selenium 0.2 µg

Silica 1 mg

Sodium 5 mg

Sucrose 0.3 g

Sugar added 1 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.19 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 50 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.19 mg

Vitamin K 0.4 µg

Water 90.31 g

Zinc 0.08 mg

Lemon Juice

10.

Ground Sweet Paprika

kcal: 0.3

1 x Gram

(1 g)

Protein 0.01g Fat 0g Carbohydrates 0.06g

Ground Sweet Paprika

Nutrients

Ash 0.2 g

Beta-carotene 18000 µg

Calcium 7 mg

Carbohydrate 6.03 g

Chlorine 10 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.3 g

Fiber 2.1 g

Iron 0.43 mg

KJ 117 kJ

Kcal 28 kcal

Lutein + zeaxanthin 740 mg

Magnesium 12 mg

Manganese 0.08 mg

Phosphorus 26 mg

Potassium 211 mg

Protein 0.99 g

Selenium 0.1 µg

Sodium 4 mg

Sugar 4.2 g

Vitamin A 3131 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.08 mg

Vitamin B3 (Niacin) 0.97 mg

Vitamin B6 (Pyridoxine) 0.29 mg

Vitamin C (Ascorbic acid) 127.7 mg

Vitamin E 1.58 mg

Vitamin K 4.9 µg

Water 89.5 g

Zinc 0.25 mg

Ground Sweet Paprika

11.

Black Pepper

kcal: 3.3

1 x Gram

(1 g)

Protein 0.11g Fat 0.03g Carbohydrates 0.65g

Black Pepper

Nutrients

Ash 4.4 g

Calcium 443 mg

Carbohydrate 64.81 g

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.3 mg

Fat 3.26 g

Fatty monounsaturated 0.74 g

Fatty polyunsaturated 0.99 g

Fatty saturated 1.39 g

Fatty trans 1 g

Fiber 26.5 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 1 mg

Iodine 1 µg

Iron 9.7 mg

KJ 1050 kJ

Kcal 251 kcal

Magnesium 171 mg

Manganese 5.6 mg

Molybdenum 1 µg

Omega 3 0.04 g

Omega 6 0.95 g

Phosphorus 158 mg

Potassium 1329 mg

Protein 10.95 g

Salt 0.05 g

Selenium 0.3 µg

Sodium 20 mg

Sugar 0.64 g

Sulfur 1 mg

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.18 mg

Vitamin B3 (Niacin) 1.1 mg

Vitamin B5 (Pantothenic acid) 1.4 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 17 µg

Vitamin C (Ascorbic acid) 21 mg

Vitamin E 1 mg

Vitamin K 164 µg

Water 12.46 g

Zinc 1.2 mg

Black Pepper

12.

Turmeric

kcal: 3.5

1 x Gram

(1 g)

Protein 0.08g Fat 0.1g Carbohydrates 0.58g

Turmeric

Nutrients

Ash 6.3 g

Calcium 183 mg

Carbohydrate 58.2 g

Cholesterol 1 mg

Copper 0.45 mg

Fat 9.9 g

Fatty monounsaturated 2.4 g

Fatty polyunsaturated 2.2 g

Fatty saturated 1.8 g

Fiber 6.7 g

Iron 41.42 mg

Kcal 354 kcal

Magnesium 193 mg

Manganese 19.8 mg

Omega 3 0.3 g

Omega 6 1.7 g

Phosphorus 296 mg

Potassium 2525 mg

Protein 7.8 g

Selenium 5.2 µg

Sodium 27 mg

Sugar 3.21 g

Vitamin B3 (Niacin) 1.8 mg

Vitamin B6 (Pyridoxine) 0.18 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 25.9 mg

Vitamin E 4.43 mg

Vitamin K 13.4 µg

Water 9.4 g

Zinc 4.5 mg

Turmeric

850 kcal

Protein 31.5g

Fat 19.66g

Carbs 136.81g

Fiber 0g

Recipe preparation steps

Kaszę opłukać na sitku pod bieżącą wodą. Wstawić wodę na kaszę. Gotować od momentu wrzenia ok. 12 -15 min.Suche nasiona ciecierzycy zalać w garnku 2 szklankami wrzątku i odstawić na 3 –4 h. Po tym czasie zalać świeżą wodą i gotować przez ok. 30 min. do momentu, aż nasiona będą miękkie (w razie potrzeby dolać wody). W przypadku zastosowania nasion ciecierzycy konserwowej, opłukać nasiona na sitku pod bieżącą wodą.Warzywa umyć i osuszyć. Z papryki wydrążyć pestki, z pomidora usunąć szypułkę, zaś cebulę i czosnek obrać. Paprykę, pomidora i cebulę pokroić w kostkę. Czosnek drobno posiekać.Warzywa poddusić w garnuszku razem z przyprawami oraz 3 –4 łyżkami wody. Gotować pod przykryciem ok. 10 min. Dodać sok z cytryny oraz ugotowaną ciecierzycę. Całość wymieszać i dusić przez 5 –7 min.Gulasz podawać posypany sezamem / polany pastą sezamową, z natką pietruszki i ugotowaną kaszą.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Acidity	0.73 g	0.73 g
Alanine	52.41 g	52.41 g
Alcohol	1.71 g	1.71 g
Alpha Linolenic Acid	0.02 g	0.02 g
Arginine	61.51 g	61.51 g
Ash	7.83 g	7.83 g
Aspartic acid	155.14 g	155.14 g
Beta-Cryptoxanthin	17.14 µg	17.14 µg
Beta-Glucan	0.5 g	0.5 g
Beta-carotene	284.33 µg	284.33 µg
Beta-sitosterol	54.2 mg	54.2 mg
Boron	0.17 mg	0.17 mg
Calcium	157.44 mg	157.44 mg
Calories	378 kcal	378 kcal
Campesterol	0.85 g	0.85 g
Carbohydrate	136.81 g	136.81 g
Carotene Alpha	171.7 µg	171.7 µg
Carotene Beta	763.33 mg	763.33 mg
Chloride	20.02 mg	20.02 mg
Chlorine	113.9 mg	113.9 mg
Cholesterol	6.21 mg	6.21 mg
Chromium	3.71 µg	3.71 µg
Citric acid	0.74 mg	0.74 mg
Cobalt	1.71 µg	1.71 µg
Complete Protein	1 g	1 g
Copper	1.88 mg	1.88 mg
Cysteine	8.76 g	8.76 g
Cystine	0.15 g	0.15 g
Energy	1582 kJ	1582 kJ
Fat	19.66 g	19.66 g
Fatty acids	2.9 g	2.9 g
Fatty monounsaturated	5.19 g	5.19 g
Fatty polyunsaturated	7.34 g	7.34 g
Fatty saturated	2.43 g	2.43 g
Fatty trans	3.39 g	3.39 g
Fiber	21.7 g	21.7 g
Fiber insoluble	16.14 g	16.14 g
Fiber soluble	5.15 g	5.15 g
Fluoride	1.73 mg	1.73 mg
Folate	28.54 µg	28.54 µg
Fructose	7.24 g	7.24 g
Galactose	2.76 g	2.76 g
Glicemyc Index	162.9 µg	162.9 µg
Glucose	7.6 g	7.6 g
Glutamic acid	253.1 g	253.1 g
Glutamine	102 g	102 g
Glycine	43.54 g	43.54 g
Histidine	26.13 g	26.13 g
Hydroxyproline	1.7 g	1.7 g
Inulin	1.6 g	1.6 g
Iodine	1.71 µg	1.71 µg
Iron	11.25 mg	11.25 mg
Isoleucine	43.59 g	43.59 g
Lactose	2.9 g	2.9 g
Leucine	70.36 g	70.36 g
Lignin	0.02 g	0.02 g
Linoleic Acid	1.26 g	1.26 g
Lutein	6 µg	6 µg
Lutein + zeaxanthin	329.55 mg	329.55 mg
Lycopene	4374.11 µg	4374.11 µg
Lysine	69.17 g	69.17 g
Magnesium	277.3 mg	277.3 mg
Malic acid	0.18 g	0.18 g
Maltose	1.86 g	1.86 g
Manganese	3.95 mg	3.95 mg
Methionine	17.44 g	17.44 g
Molybdenum	16.71 µg	16.71 µg
Myristic Acid	0.02 g	0.02 g
Nickel	1.72 mg	1.72 mg
Nitrogen	23.8 g	23.8 g
Oleic Acid	0.6 g	0.6 g
Omega 3	0.18 g	0.18 g
Omega 6	7.49 g	7.49 g
Oxalic acid	23.8 mg	23.8 mg
Palmitic Acid	0.4 g	0.4 g
Phenylalanine	52.35 g	52.35 g
Phosphorus	656.13 mg	656.13 mg
Phytoene	5100 µg	5100 µg
Phytofluene	510 µg	510 µg
Phytosterols	111.9 mg	111.9 mg
Polyols	1.7 g	1.7 g
Potassium	1882.38 mg	1882.38 mg
Proline	43.74 g	43.74 g
Protein	31.5 g	31.5 g
Protein Animal	1 g	1 g
Protein Plant	10.5 g	10.5 g
Quinic acid	0 g	0 g
Salt	0.11 g	0.11 g
Selenium	14.76 µg	14.76 µg
Serine	52.35 g	52.35 g
Silica	1.71 mg	1.71 mg
Sodium	48.53 mg	48.53 mg
Starch	97.04 g	97.04 g
Stearic Acid	0.1 g	0.1 g
Stigmasterol	0.51 g	0.51 g
Sucrose	3.54 g	3.54 g
Sugar	21.97 g	21.97 g
Sugar Alcohols	1.7 g	1.7 g
Sugar added	2.71 g	2.71 g
Sulfur	191.41 mg	191.41 mg
Taurine	1.7 mg	1.7 mg
Threonine	43.43 g	43.43 g
Total Carbohydrates	77.72 g	77.72 g
Total Fat	3.24 g	3.24 g
Total Protein	12.03 g	12.03 g
Total sugar alcohols	1.01 g	1.01 g
Tryptophan	17.33 g	17.33 g
Tyrosine	34.71 g	34.71 g
Valine	60.78 g	60.78 g
Vitamin A	577.51 µg	577.51 µg
Vitamin B1 (Thiamin)	1.43 mg	1.43 mg
Vitamin B12 (Cobalamin)	1.91 µg	1.91 µg
Vitamin B2 (Riboflavin)	0.77 mg	0.77 mg
Vitamin B3 (Niacin)	8.59 mg	8.59 mg
Vitamin B4 (Choline)	126.29 mg	126.29 mg
Vitamin B5 (Pantothenic acid)	1.34 mg	1.34 mg
Vitamin B6 (Pyridoxine)	2.22 mg	2.22 mg
Vitamin B7 (Biotin)	3.64 mg	3.64 mg
Vitamin B9 (Folate)	543.67 µg	543.67 µg
Vitamin C (Ascorbic acid)	307.36 mg	307.36 mg
Vitamin D	3.58 µg	3.58 µg
Vitamin D3	1.21 µg	1.21 µg
Vitamin E	6.47 mg	6.47 mg
Vitamin K	67.12 µg	67.12 µg
Water	420.27 g	420.27 g
Witamine B8 (Inositol)	34 mg	34 mg
Zeaxanthin	3 µg	3 µg
Zinc	6.75 mg	6.75 mg