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Lentil Pilaf with Pineapple and Cauliflower

2 / Portions

Contains allergens

Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Cabbage Celery Sulphites Mustard Yeast Pineapple Latex-Fruit Syndrome Bromelain Onion Rice Legumes Rapeseed Salicylates Garlic Coriander Chili peppers Capsicum Iodine Black Pepper

Ingredients - 16

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Cauliflower

kcal: 138.2

0.5 x Piece

(880 g)

Protein 10.56g Fat 0.88g Carbohydrates 22g

Cauliflower

Nutrients

Ash 0.7 g

Beta-carotene 2 µg

Boron 0.2 mg

Calcium 13 mg

Carbohydrate 5 g

Chloride 44 mg

Cholesterol 1 mg

Chromium 0.2 µg

Cobalt 0 µg

Copper 0.04 mg

Fat 0.2 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.03 g

Fatty trans 1 g

Fiber 2.4 g

Fiber insoluble 1.6 g

Fiber soluble 0.8 g

Fluoride 0 mg

Folate 57 µg

Fructose 0.97 g

Galactose 1 g

Glucose 0.94 g

Iodine 1 µg

Iron 0.6 mg

KJ 105 kJ

Kcal 25 kcal

Lactose 1 g

Lutein + zeaxanthin 1 mg

Magnesium 11 mg

Manganese 0.23 mg

Molybdenum 10 µg

Nickel 0 mg

Omega 3 0.04 g

Omega 6 0.07 g

Phosphorus 28 mg

Phytosterols 18 mg

Potassium 214 mg

Protein 2.4 g

Salt 0.07 g

Selenium 0.6 µg

Sodium 26 mg

Starch 1.4 g

Sucrose 0.2 g

Sugar 1.9 g

Sulfur 37 mg

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B4 (Choline) 44.3 mg

Vitamin B5 (Pantothenic acid) 0.67 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 57 µg

Vitamin C (Ascorbic acid) 69 mg

Vitamin D 1 µg

Vitamin E 0.12 mg

Vitamin K 15.5 µg

Water 91.9 g

Zinc 0.23 mg

Cauliflower

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

Pineapple

kcal: 69.4

120 x Gram

(1 g)

Protein 0.48g Fat 0.24g Carbohydrates 16.32g

Pineapple

Nutrients

Ash 0.3 g

Beta-Cryptoxanthin 10 µg

Calcium 17 mg

Carbohydrate 13.6 g

Carotene Alpha 10 µg

Carotene Beta 35 mg

Cholesterol 1 mg

Citric acid 0.5 mg

Copper 0.07 mg

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.07 g

Fatty saturated 0.02 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fructose 2.1 g

Glicemyc Index 59 µg

Glucose 1.7 g

Iron 0.3 mg

KJ 209 kJ

Kcal 50 kcal

Lutein 10 µg

Lutein + zeaxanthin 20 mg

Magnesium 15 mg

Malic acid 0.1 g

Manganese 0.5 mg

Omega 3 0.01 g

Omega 6 0.06 g

Phosphorus 12 mg

Potassium 220 mg

Protein 0.4 g

Quinic acid 0.05 g

Salt 0 g

Sodium 1 mg

Sucrose 7.8 g

Sugar 9.9 g

Total sugar alcohols 1 g

Vitamin A 7 µg

Vitamin B1 (Thiamin) 0.09 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.4 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B9 (Folate) 18 µg

Vitamin C (Ascorbic acid) 15 mg

Vitamin E 0.1 mg

Vitamin K 1.2 µg

Water 86 g

Zinc 0.24 mg

Pineapple

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

Long-Grain Brown Rice

kcal: 335.1

0.5 x Cup

(190 g)

Protein 6.75g Fat 1.81g Carbohydrates 72.96g

Long-Grain Brown Rice

Nutrients

Ash 1.2 g

Calcium 32 mg

Carbohydrate 76.8 g

Chloride 50 mg

Chromium 2 µg

Copper 0.18 mg

Fat 1.9 g

Fatty monounsaturated 0.52 g

Fatty polyunsaturated 0.74 g

Fatty saturated 0.49 g

Fiber 8.7 g

Fiber insoluble 6.9 g

Fiber soluble 1.8 g

Fructose 0.1 g

Glicemyc Index 50 µg

Glucose 0.1 g

Inulin 0.1 g

Iron 1.3 mg

Isoleucine 0.3 g

KJ 1464 kJ

Kcal 350 kcal

Leucine 0.7 g

Lysine 0.3 g

Magnesium 110 mg

Manganese 2.4 mg

Molybdenum 10 µg

Omega 3 0.02 g

Omega 6 0.7 g

Phosphorus 250 mg

Phytosterols 20 mg

Potassium 260 mg

Protein 7.1 g

Selenium 15 µg

Sodium 10 mg

Starch 75.6 g

Sucrose 0.8 g

Sugar 1.2 g

Valine 0.5 g

Vitamin B1 (Thiamin) 0.48 mg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 4.7 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 1.5 mg

Vitamin B6 (Pyridoxine) 0.49 mg

Vitamin B7 (Biotin) 0.1 mg

Vitamin B9 (Folate) 20 µg

Vitamin E 0.7 mg

Vitamin K 0.5 µg

Water 10 g

Zinc 1.5 mg

Long-Grain Brown Rice

Red Lentils, Dry Seeds

kcal: 179.3

50 x Gram

(1 g)

Protein 12.7g Fat 1.5g Carbohydrates 28.75g

Red Lentils, Dry Seeds

Nutrients

Ash 3.1 g

Beta-sitosterol 85 mg

Calcium 46 mg

Campesterol 12 g

Carbohydrate 57.5 g

Chlorine 80 mg

Cholesterol 1 mg

Copper 0.85 mg

Fat 3 g

Fatty monounsaturated 0.54 g

Fatty polyunsaturated 1.41 g

Fatty saturated 0.45 g

Fatty trans 1 g

Fiber 8.9 g

Fiber insoluble 6.4 g

Fiber soluble 2.5 g

Folate 181 µg

Fructose 0.3 g

Glicemyc Index 32 µg

Glucose 0.4 g

Iron 5.8 mg

Isoleucine 0.98 g

KJ 1477 kJ

Kcal 353 kcal

Leucine 1.9 g

Lysine 1.63 g

Magnesium 71 mg

Manganese 1.35 mg

Omega 3 0.11 g

Omega 6 1.29 g

Phenylalanine 1.3 g

Phosphorus 301 mg

Phytosterols 120 mg

Potassium 874 mg

Protein 25.4 g

Salt 0.01 g

Selenium 8.3 µg

Sodium 2 mg

Starch 50.2 g

Stigmasterol 15 g

Sucrose 1.1 g

Threonine 0.93 g

Total sugar alcohols 1 g

Tryptophan 0.27 g

Valine 1.1 g

Vitamin A 10 µg

Vitamin B1 (Thiamin) 1.07 mg

Vitamin B2 (Riboflavin) 0.46 mg

Vitamin B3 (Niacin) 2.4 mg

Vitamin B6 (Pyridoxine) 0.6 mg

Vitamin C (Ascorbic acid) 3 mg

Vitamin E 0.22 mg

Vitamin K 5 µg

Water 10.4 g

Zinc 3.34 mg

Red Lentils, Dry Seeds

Chives

kcal: 11.1

30 x Gram

(1 g)

Protein 1g Fat 0.21g Carbohydrates 1.3g

Chives

Nutrients

Ash 1.3 g

Beta-carotene 2612 µg

Calcium 92 mg

Carbohydrate 4.3 g

Chloride 60 mg

Cholesterol 1 mg

Copper 0.2 mg

Fat 0.7 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.3 g

Fatty saturated 0.15 g

Fiber 2.5 g

Fiber insoluble 1.7 g

Fiber soluble 0.8 g

Folate 105 µg

Fructose 0.8 g

Glicemyc Index 15 µg

Glucose 0.9 g

Iron 1.6 mg

KJ 126 kJ

Kcal 30 kcal

Lutein + zeaxanthin 2612 mg

Magnesium 42 mg

Manganese 0.4 mg

Omega 3 0.05 g

Omega 6 0.25 g

Phosphorus 58 mg

Potassium 296 mg

Protein 3.3 g

Salt 0.01 g

Selenium 0.6 µg

Sodium 3 mg

Sucrose 0.2 g

Sugar 1.9 g

Vitamin A 218 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B9 (Folate) 64 µg

Vitamin C (Ascorbic acid) 58 mg

Vitamin D 1 µg

Vitamin E 0.2 mg

Vitamin K 212 µg

Water 92 g

Zinc 0.6 mg

Chives

Cold-Pressed Rapeseed Oil

kcal: 181.6

2 x Tablespoon

(10 ml)

Protein 0.2g Fat 20g Carbohydrates 0.2g

Cold-Pressed Rapeseed Oil

Nutrients

Alpha Linolenic Acid 10 g

Ash 1 g

Beta-sitosterol 350 mg

Carbohydrate 1 g

Cholesterol 1 mg

Erucic Acid 0.3 g

Fat 100 g

Fatty monounsaturated 60.76 g

Fatty polyunsaturated 28.6 g

Fatty saturated 5.25 g

Fatty trans 0.1 g

Fiber 1 g

KJ 3762 kJ

Kcal 900 kcal

Linoleic Acid 18.6 g

Monounsaturated fat 18:1 c 60.76 g

Oleic Acid 60.76 g

Omega 3 10 g

Omega 6 18.6 g

Phytosterols 700 mg

Polyunsaturated fat 18:2 n-6 18.6 g

Protein 1 g

Salt 1 g

Saturated fat 16:0 3.8 g

Saturated fat 18:0 1.1 g

Sodium 1 mg

Sugar 1 g

Vitamin E 29.05 mg

Vitamin K 71.3 µg

Water 1 g

Cold-Pressed Rapeseed Oil

Raisins

kcal: 29.9

1 x Tablespoon

(10 g)

Protein 0.23g Fat 0.05g Carbohydrates 7.12g

Raisins

Nutrients

Ash 1.8 g

Calcium 50 mg

Carbohydrate 71.2 g

Cholesterol 1 mg

Copper 0.32 mg

Fat 0.5 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.06 g

Fiber 6.5 g

Fiber insoluble 4.55 g

Fiber soluble 1.95 g

Fructose 29.68 g

Glucose 27.75 g

Iron 1.89 mg

Kcal 299 kcal

Magnesium 32 mg

Manganese 0.3 mg

Omega 6 0.04 g

Phosphorus 101 mg

Potassium 749 mg

Protein 2.3 g

Selenium 0.6 µg

Sodium 11 mg

Sugar 59.19 g

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.13 mg

Vitamin B3 (Niacin) 0.77 mg

Vitamin B6 (Pyridoxine) 0.17 mg

Vitamin B9 (Folate) 5 µg

Vitamin C (Ascorbic acid) 2.3 mg

Vitamin K 3.5 µg

Water 15.43 g

Zinc 0.22 mg

Raisins

10.

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

11.

Ginger Powder

kcal: 17.5

5 x Gram

(1 g)

Protein 0.46g Fat 0.3g Carbohydrates 3.25g

Ginger Powder

Nutrients

Ash 7.79 g

Calcium 160 mg

Carbohydrate 65 g

Fat 5.95 g

Fatty monounsaturated 1.15 g

Fatty polyunsaturated 1.54 g

Fatty saturated 2.6 g

Fiber 14.1 g

Iron 19.8 mg

Kcal 335 kcal

Magnesium 214 mg

Manganese 33.3 mg

Phosphorus 168 mg

Potassium 1320 mg

Protein 9.12 g

Sodium 32 mg

Sugar 3.8 g

Vitamin B3 (Niacin) 9.62 mg

Vitamin B6 (Pyridoxine) 0.63 mg

Vitamin C (Ascorbic acid) 0.7 mg

Water 9.94 g

Zinc 3.89 mg

Ginger Powder

12.

Dried Coriander

kcal: 6.8

0.5 x Teaspoon

(4 g)

Protein 0.44g Fat 0.1g Carbohydrates 1.04g

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

13.

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

14.

Ground Chili Pepper

kcal: 4.1

1 x Gram

(1 g)

Protein 0.12g Fat 0.17g Carbohydrates 0.53g

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

15.

White Salt

kcal: 0.2

1 x Gram

(1 g)

Protein 0.01g Fat 0.01g Carbohydrates 0.01g

White Salt

Nutrients

Calcium 29 mg

Carbohydrate 1 g

Chloride 59500 mg

Copper 0.16 mg

Fat 1 g

Fiber 1 g

Fluoride 1 mg

Iodine 0.01 µg

Iron 0.2 mg

Kcal 1 kcal

Magnesium 290 mg

Manganese 0.14 mg

Phosphorus 8 mg

Potassium 8 mg

Protein 1 g

Salt 100000 g

Selenium 1 µg

Sodium 38850 mg

Sugar 1 g

Water 0.2 g

Zinc 0.08 mg

White Salt

16.

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

1058 kcal

Protein 39.33g

Fat 25.75g

Carbs 167.25g

Fiber 0g

Recipe preparation steps

Posiekaną cebulę podsmażamy na oleju, razem z imbirem i czosnkiem. Dodajemy różyczki kalafiora, ryż, kurkumę, cynamon, odrobinę chilli i kolendrę. W międzyczasie gotujemy bulion. Następnie dodajemy soczewicę oraz rodzynki, doprawiamy solą i pieprzem. Dolewamy wrzący bulion i gotujemy na małym ogniu pod przykryciem około 15 minut. Pod koniec dodajemy pokrojonego w kostkę ananasa. Podajemy posypane szczypiorkiem.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	2 g	1 g
Arginine	0.03 g	0.02 g
Ash	8.95 g	4.48 g
Beta-Cryptoxanthin	12 µg	6 µg
Beta-carotene	800.58 µg	400.29 µg
Beta-sitosterol	112.5 mg	56.25 mg
Boron	0.88 mg	0.44 mg
Calcium	247.69 mg	123.85 mg
Campesterol	6 g	3 g
Carbohydrate	167.25 g	83.63 g
Carotene Alpha	12 µg	6 µg
Carotene Beta	49.86 mg	24.93 mg
Chloride	854.28 mg	427.14 mg
Chlorine	52.75 mg	26.38 mg
Cholesterol	10.15 mg	5.07 mg
Chromium	2.79 µg	1.39 µg
Citric acid	0.6 mg	0.3 mg
Cobalt	0.01 µg	0.01 µg
Copper	1.07 mg	0.54 mg
Erucic Acid	0.06 g	0.03 g
Fat	25.75 g	12.88 g
Fatty monounsaturated	13.24 g	6.62 g
Fatty polyunsaturated	8.07 g	4.03 g
Fatty saturated	2.2 g	1.1 g
Fatty trans	7.5 g	3.75 g
Fiber	30.1 g	15.05 g
Fiber insoluble	19.93 g	9.97 g
Fiber soluble	8.09 g	4.04 g
Fluoride	0.02 mg	0.01 mg
Folate	373.12 µg	186.56 µg
Fructose	11.29 g	5.65 g
Galactose	4.4 g	2.2 g
Glicemyc Index	153.1 µg	76.55 µg
Glucose	11.08 g	5.54 g
Glutamic acid	0.08 g	0.04 g
Inulin	0.7 g	0.35 g
Iodine	4.41 µg	2.21 µg
Iron	10.22 mg	5.11 mg
Isoleucine	0.78 g	0.39 g
Lactose	4.4 g	2.2 g
Leucine	1.62 g	0.81 g
Linoleic Acid	3.72 g	1.86 g
Lutein	33.9 µg	16.95 µg
Lutein + zeaxanthin	819.93 mg	409.97 mg
Lycopene	0.02 µg	0.01 µg
Lysine	1.13 g	0.57 g
Magnesium	269.94 mg	134.97 mg
Malic acid	0.12 g	0.06 g
Manganese	6.96 mg	3.48 mg
Molybdenum	53.51 µg	26.76 µg
Monounsaturated fat 18:1 c	12.15 g	6.08 g
Nickel	0.01 mg	0.01 mg
Oleic Acid	12.15 g	6.08 g
Omega 3	2.31 g	1.16 g
Omega 6	5.65 g	2.82 g
Phenylalanine	0.65 g	0.33 g
Phosphorus	621.96 mg	310.98 mg
Phytosterols	298.2 mg	149.1 mg
Polyunsaturated fat 18:2 n-6	3.72 g	1.86 g
Potassium	2598.4 mg	1299.2 mg
Protein	39.33 g	19.66 g
Quinic acid	0.06 g	0.03 g
Salt	1002.26 g	501.13 g
Saturated fat 16:0	0.76 g	0.38 g
Saturated fat 18:0	0.22 g	0.11 g
Selenium	22.69 µg	11.35 µg
Sodium	1224.61 mg	612.31 mg
Starch	105.65 g	52.82 g
Stigmasterol	7.5 g	3.75 g
Sucrose	13.51 g	6.76 g
Sugar	33.36 g	16.68 g
Sulfur	191.31 mg	95.66 mg
Threonine	0.47 g	0.24 g
Total sugar alcohols	1.7 g	0.85 g
Tryptophan	0.14 g	0.07 g
Valine	1.03 g	0.52 g
Vitamin A	109.92 µg	54.96 µg
Vitamin B1 (Thiamin)	1.7 mg	0.85 mg
Vitamin B12 (Cobalamin)	0.32 µg	0.16 µg
Vitamin B2 (Riboflavin)	0.89 mg	0.45 mg
Vitamin B3 (Niacin)	10.07 mg	5.03 mg
Vitamin B4 (Choline)	209.17 mg	104.59 mg
Vitamin B5 (Pantothenic acid)	4.6 mg	2.3 mg
Vitamin B6 (Pyridoxine)	1.84 mg	0.92 mg
Vitamin B7 (Biotin)	0.98 mg	0.49 mg
Vitamin B9 (Folate)	334.2 µg	167.1 µg
Vitamin C (Ascorbic acid)	350.66 mg	175.33 mg
Vitamin D	4.77 µg	2.39 µg
Vitamin E	7.7 mg	3.85 mg
Vitamin K	157.37 µg	78.68 µg
Water	872.65 g	436.33 g
Zeaxanthin	11.45 µg	5.73 µg
Zinc	5.34 mg	2.67 mg

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