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

2 / Portions

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 - 14

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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

Canned White Beans

kcal: 164.6

1 x Can

(200 g)

Protein 12g Fat 1.4g Carbohydrates 26g

Canned White Beans

Nutrients

Ash 1.2 g

Calcium 15 mg

Carbohydrate 13 g

Cholesterol 1 mg

Fat 0.7 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.3 g

Fatty saturated 0.1 g

Fiber 4.8 g

Fiber insoluble 3.6 g

Fiber soluble 1.2 g

Iron 1.9 mg

Kcal 85 kcal

Magnesium 101 mg

Omega 3 0.05 g

Omega 6 0.25 g

Phosphorus 120 mg

Potassium 307 mg

Protein 6 g

Salt 0.03 g

Sodium 13 mg

Sugar 0.5 g

Vitamin B1 (Thiamin) 0.1 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.3 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 30 µg

Vitamin C (Ascorbic acid) 18.8 mg

Water 78 g

Zinc 0.8 mg

Canned White Beans

Vegetable Broth

kcal: 33.8

250 x Gram

(1 ml)

Protein 4.93g Fat 0.23g Carbohydrates 3g

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

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

Zucchini

kcal: 36.7

0.33 x Piece

(600 g)

Protein 2.38g Fat 0.2g Carbohydrates 6.34g

Zucchini

Nutrients

Alpha Linolenic Acid 0.01 g

Ash 0.6 g

Calcium 15 mg

Carbohydrate 3.2 g

Carotene Beta 210 mg

Chloride 30 mg

Cholesterol 1 mg

Copper 0.08 mg

Fat 0.1 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.05 g

Fatty saturated 0.02 g

Fiber 1 g

Fiber insoluble 0.5 g

Fiber soluble 0.5 g

Fructose 0.6 g

Glicemyc Index 15 µg

Glucose 0.5 g

Iron 0.4 mg

KJ 71 kJ

Kcal 17 kcal

Linoleic Acid 0.04 g

Lutein + zeaxanthin 1200 mg

Magnesium 22 mg

Manganese 0.16 mg

Oleic Acid 0.01 g

Omega 3 0.01 g

Omega 6 0.04 g

Phosphorus 32 mg

Potassium 250 mg

Protein 1.2 g

Salt 0.01 g

Selenium 0.2 µg

Sodium 3 mg

Sucrose 0.6 g

Sugar 1.7 g

Vitamin A 34 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B2 (Riboflavin) 0.03 mg

Vitamin B3 (Niacin) 0.4 mg

Vitamin B5 (Pantothenic acid) 0.2 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 9 mg

Vitamin E 0.1 mg

Vitamin K 2.5 µg

Water 93.82 g

Zinc 0.3 mg

Zucchini

Bulgur

kcal: 310.2

100 x Gram

(1 g)

Protein 12.5g Fat 1.8g Carbohydrates 61g

Bulgur

Nutrients

Ash 1.5 g

Beta-Glucan 0.5 g

Boron 0.2 mg

Calcium 25 mg

Carbohydrate 61 g

Chlorine 30 mg

Cholesterol 1 mg

Chromium 0 µg

Cobalt 0 µg

Copper 0.41 mg

Fat 1.8 g

Fatty monounsaturated 1.03 g

Fatty polyunsaturated 1.1 g

Fatty saturated 0.58 g

Fatty trans 1 g

Fiber 8 g

Fiber insoluble 5.6 g

Fiber soluble 2.4 g

Folate 27 µg

Fructose 0.03 g

Galactose 1 g

Glicemyc Index 48 µg

Glucose 0.03 g

Inulin 0.1 g

Iron 2.8 mg

KJ 1430 kJ

Kcal 342 kcal

Lactose 1 g

Lutein + zeaxanthin 0.22 mg

Magnesium 218 mg

Maltose 0.03 g

Manganese 2.04 mg

Molybdenum 0.04 µg

Nickel 0.01 mg

Omega 3 0.05 g

Omega 6 1.05 g

Phosphorus 459 mg

Phytosterols 35 mg

Potassium 443 mg

Protein 12.5 g

Salt 0.01 g

Selenium 2.3 µg

Silica 10 mg

Sodium 5 mg

Starch 59.5 g

Sucrose 0.7 g

Sugar 0.8 g

Sulfur 110 mg

Total sugar alcohols 1 g

Vitamin B1 (Thiamin) 0.54 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 1.95 mg

Vitamin B5 (Pantothenic acid) 1.05 mg

Vitamin B6 (Pyridoxine) 0.34 mg

Vitamin E 0.31 mg

Vitamin K 1.9 µg

Water 9 g

Zinc 0.5 mg

Bulgur

Onion

kcal: 36.2

0.5 x Piece

(170 g)

Protein 0.94g Fat 0.09g Carbohydrates 7.91g

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

Fresh Spinach 2

kcal: 0.4

2 x Handfull

(1 g)

Protein 0.05g Fat 0.01g Carbohydrates 0.03g

Fresh Spinach 2

Nutrients

Alpha Linolenic Acid 0.14 g

Ash 1.9 g

Beta-sitosterol 9 mg

Calcium 100 mg

Carbohydrate 1.3 g

Carotene Beta 3304 mg

Chlorine 100 mg

Cholesterol 1 mg

Complete Protein 1 g

Copper 0.13 mg

Fat 0.6 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.4 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.2 g

Fiber insoluble 1.8 g

Fiber soluble 0.4 g

Folate 94.4 µg

Fructose 0.05 g

Glicemyc Index 15 µg

Glucose 0.05 g

Glutamic acid 0.25 g

Iodine 12 µg

Iron 1.8 mg

KJ 96 kJ

Kcal 23 kcal

Linoleic Acid 0.26 g

Lutein + zeaxanthin 12198 mg

Magnesium 89 mg

Manganese 0.9 mg

Natron 69 g

Nitrate 250 mg

Oleic Acid 0.01 g

Omega 3 0.14 g

Omega 6 0.26 g

Oxalic acid 970 mg

Phosphorus 46 mg

Phytosterols 12 mg

Potassium 558 mg

Protein 2.6 g

Protein Plant 2.6 g

Salt 0.2 g

Selenium 0.4 µg

Sodium 79 mg

Starch 0.1 g

Sugar 0.1 g

Vitamin A 284 µg

Vitamin ARE 568 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.62 mg

Vitamin B5 (Pantothenic acid) 0.23 mg

Vitamin B6 (Pyridoxine) 0.21 mg

Vitamin B9 (Folate) 94.4 µg

Vitamin C (Ascorbic acid) 51 mg

Vitamin D 1 µg

Vitamin E 2.03 mg

Vitamin K 590 µg

Water 91.1 g

Zinc 0.6 mg

Fresh Spinach 2

Butter

kcal: 149.6

1 x Tablespoon

(20 g)

Protein 0.14g Fat 16.5g Carbohydrates 0.14g

Butter

Nutrients

Ash 0.86 g

Beta-carotene 450 µg

Calcium 16 mg

Carbohydrate 0.7 g

Chlorine 90 mg

Cholesterol 248 mg

Copper 0.01 mg

Fat 82.5 g

Fatty monounsaturated 22.41 g

Fatty polyunsaturated 1.16 g

Fatty saturated 54.72 g

Fatty trans 3.28 g

Iodine 20 µg

Iron 0.1 mg

KJ 2999 kJ

Kcal 717 kcal

Lactose 0.6 g

Magnesium 1 mg

Manganese 0 mg

Omega 3 0.3 g

Omega 6 1.1 g

Phosphorus 12 mg

Potassium 25 mg

Protein 0.7 g

Retinol 760 µg

Salt 0.09 g

Selenium 1 µg

Sodium 9 mg

Sugar 0.06 g

Vitamin A 814 µg

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B12 (Cobalamin) 0.17 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.02 mg

Vitamin B6 (Pyridoxine) 0.01 mg

Vitamin B9 (Folate) 3 µg

Vitamin D 0.76 µg

Vitamin D3 0.76 µg

Vitamin E 2.52 mg

Vitamin K 7 µg

Water 15.87 g

Zinc 0.08 mg

Butter

10.

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

11.

Olive Oil

kcal: 90.1

1 x Tablespoon

(10 g)

Protein 0.1g Fat 9.96g Carbohydrates 0.02g

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

12.

Ground Sweet Paprika

kcal: 1.9

2 x Teaspoon

(3 g)

Protein 0.06g Fat 0.02g Carbohydrates 0.36g

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

13.

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

14.

Turmeric

kcal: 3.5

0.5 x Teaspoon

(2 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

956 kcal

Protein 38.17g

Fat 31.49g

Carbs 130.01g

Fiber 0g

Recipe preparation steps

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	0.1 g	0.05 g
Arginine	0.06 g	0.03 g
Ash	9.08 g	4.54 g
Beta-Glucan	0.5 g	0.25 g
Beta-carotene	1174.69 µg	587.35 µg
Beta-sitosterol	14.48 mg	7.24 mg
Boron	0.2 mg	0.1 mg
Calcium	192.66 mg	96.33 mg
Carbohydrate	130.01 g	65.01 g
Carotene Beta	481.88 mg	240.94 mg
Chloride	79.4 mg	39.7 mg
Chlorine	63.35 mg	31.68 mg
Cholesterol	62.82 mg	31.41 mg
Chromium	0 µg	0 µg
Cobalt	0 µg	0 µg
Complete Protein	0.02 g	0.01 g
Copper	1.05 mg	0.53 mg
Fat	31.49 g	15.75 g
Fatty monounsaturated	12.88 g	6.44 g
Fatty polyunsaturated	3.56 g	1.78 g
Fatty saturated	13.47 g	6.73 g
Fatty trans	4.38 g	2.19 g
Fiber	29.6 g	14.8 g
Fiber insoluble	20.16 g	10.08 g
Fiber soluble	8.64 g	4.32 g
Folate	28.89 µg	14.45 µg
Fructose	9.86 g	4.93 g
Galactose	1 g	0.5 g
Glicemyc Index	93.75 µg	46.88 µg
Glucose	9.3 g	4.65 g
Glutamic acid	0.16 g	0.08 g
Inulin	1.3 g	0.65 g
Iodine	4.24 µg	2.12 µg
Iron	10.65 mg	5.32 mg
Lactose	1.12 g	0.56 g
Linoleic Acid	1.07 g	0.54 g
Lutein	8.5 µg	4.25 µg
Lutein + zeaxanthin	2665.98 mg	1332.99 mg
Lycopene	7.02 µg	3.51 µg
Lysine	0.03 g	0.02 g
Magnesium	536.73 mg	268.37 mg
Maltose	0.03 g	0.02 g
Manganese	3.3 mg	1.65 mg
Molybdenum	0.04 µg	0.02 µg
Natron	1.38 g	0.69 g
Nickel	0.01 mg	0.01 mg
Nitrate	5 mg	2.5 mg
Oleic Acid	7.02 g	3.51 g
Omega 3	0.36 g	0.18 g
Omega 6	3.49 g	1.75 g
Oxalic acid	19.4 mg	9.7 mg
Palmitic Acid	1.35 g	0.68 g
Phosphorus	929.29 mg	464.65 mg
Phytosterols	57.24 mg	28.62 mg
Potassium	3174.16 mg	1587.08 mg
Protein	38.17 g	19.08 g
Protein Plant	0.05 g	0.03 g
Retinol	152 µg	76 µg
Salt	1.94 g	0.97 g
Selenium	5.02 µg	2.51 µg
Silica	10 mg	5 mg
Sodium	774.89 mg	387.45 mg
Starch	63.61 g	31.81 g
Stearic Acid	0.23 g	0.12 g
Sucrose	4.28 g	2.14 g
Sugar	25.74 g	12.87 g
Sulfur	141.5 mg	70.75 mg
Total sugar alcohols	1 g	0.5 g
Vitamin A	1015.96 µg	507.98 µg
Vitamin ARE	11.36 µg	5.68 µg
Vitamin B1 (Thiamin)	1.34 mg	0.67 mg
Vitamin B12 (Cobalamin)	0.15 µg	0.08 µg
Vitamin B2 (Riboflavin)	0.64 mg	0.32 mg
Vitamin B3 (Niacin)	8.54 mg	4.27 mg
Vitamin B5 (Pantothenic acid)	1.8 mg	0.9 mg
Vitamin B6 (Pyridoxine)	2.28 mg	1.14 mg
Vitamin B7 (Biotin)	0 mg	0 mg
Vitamin B9 (Folate)	254.84 µg	127.42 µg
Vitamin C (Ascorbic acid)	388.56 mg	194.28 mg
Vitamin D	0.37 µg	0.19 µg
Vitamin D3	0.15 µg	0.08 µg
Vitamin E	8.77 mg	4.38 mg
Vitamin K	48.11 µg	24.06 µg
Water	1111.08 g	555.54 g
Zeaxanthin	4.25 µg	2.13 µg
Zinc	4.31 mg	2.15 mg

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Fresh Recipes

Newest Recipes

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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

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#Burrito #Mexican #Wrapped

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#Vegan #Dip #Chocolate

Vegan Spaghetti in Tomato Sauce - Single-Pot

#Vegan #Single-pot #Italian

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#Sausage Dish #Comfort Food #Easy Recipe

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