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General • Easy

Tortilla with beetroot cottage cheese

10 min

1 / Portion

Contains allergens

Mustard Birch Pollen-Related Oral Allergy Syndrome Cabbage Mugwort-Celery-Spice Syndrome Beetroot Oxalates Histamine Salicylates Wheat Gluten Milk Lactose Onion

Ingredients - 5

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Radish Sprouts

kcal: 4.2

1 x Tablespoon

(8 g)

Protein 0.3g Fat 0.2g Carbohydrates 0.29g

Radish Sprouts

Nutrients

Ash 1.1 g

Beta-carotene 0.01 µg

Calcium 13 mg

Carbohydrate 3.6 g

Chlorine 12 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 2.5 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.13 g

Fatty saturated 0.09 g

Fiber 1.5 g

Fiber insoluble 1 g

Fiber soluble 0.5 g

Glutamine 0.2 g

Iron 0.7 mg

KJ 126 kJ

Kcal 30 kcal

Lutein 0.05 µg

Magnesium 17 mg

Manganese 0.12 mg

Omega 3 0.05 g

Omega 6 0.08 g

Phosphorus 45 mg

Potassium 132 mg

Protein 3.8 g

Selenium 0.7 µg

Sodium 2 mg

Sucrose 0.2 g

Sugar 2.1 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 0.07 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B9 (Folate) 9 µg

Vitamin C (Ascorbic acid) 13 mg

Vitamin E 0.02 mg

Vitamin K 3.4 µg

Water 90 g

Zinc 0.47 mg

Radish Sprouts

Cooked Beetroot

kcal: 9.9

24 x Gram

(1 g)

Protein 0.38g Fat 0.02g Carbohydrates 2.06g

Cooked Beetroot

Nutrients

Ash 0.8 g

Betaine 0.13 mg

Calcium 33 mg

Carbohydrate 8.6 g

Chloride 65 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 2 g

Fiber insoluble 1.3 g

Fiber soluble 0.7 g

Folate 80 µg

Fructose 0.1 g

Glucose 0.5 g

Iron 1.4 mg

KJ 180 kJ

Kcal 43 kcal

Lutein + zeaxanthin 0.03 mg

Magnesium 14 mg

Manganese 0.36 mg

Nitrate 110 mg

Omega 3 0 g

Omega 6 0.04 g

Phosphorus 14 mg

Potassium 282 mg

Protein 1.6 g

Salt 0.1 g

Selenium 0.7 µg

Sodium 42 mg

Sucrose 5.9 g

Sugar 6.8 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.32 mg

Vitamin B4 (Choline) 6 mg

Vitamin B6 (Pyridoxine) 0.04 mg

Vitamin C (Ascorbic acid) 6.3 mg

Vitamin E 0.03 mg

Vitamin K 0.2 µg

Water 87.5 g

Zinc 0.46 mg

Cooked Beetroot

Whole Wheat Tortilla

kcal: 171.4

1 x Piece

(62 g)

Protein 5.77g Fat 3.72g Carbohydrates 28.71g

Whole Wheat Tortilla

Nutrients

Ash 1.5 g

Calcium 120 mg

Carbohydrate 46.3 g

Cholesterol 1 mg

Fat 6 g

Fatty monounsaturated 1.5 g

Fatty polyunsaturated 2.8 g

Fatty saturated 1.2 g

Fiber 6.4 g

Iron 3.2 mg

KJ 1213 kJ

Kcal 290 kcal

Magnesium 60 mg

Phosphorus 280 mg

Potassium 200 mg

Protein 9.3 g

Salt 1.13 g

Sodium 450 mg

Sugar 1.5 g

Vitamin B1 (Thiamin) 0.35 mg

Vitamin B2 (Riboflavin) 0.12 mg

Vitamin B3 (Niacin) 4.2 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 30 µg

Vitamin E 1.2 mg

Water 32 g

Zinc 1.8 mg

Whole Wheat Tortilla

Low-Fat Quark

kcal: 58.6

3 x Tablespoon

(20 g)

Protein 11.88g Fat 0.3g Carbohydrates 2.1g

Low-Fat Quark

Nutrients

Ash 0.7 g

Calcium 120 mg

Carbohydrate 3.5 g

Cholesterol 5 mg

Fat 0.5 g

Fatty saturated 0.3 g

Fiber 1 g

Iron 0.1 mg

Kcal 95 kcal

Lactose 3.5 g

Magnesium 10 mg

Phosphorus 180 mg

Potassium 120 mg

Protein 19.8 g

Protein Animal 19.8 g

Salt 0.1 g

Sodium 40 mg

Sugar 3.5 g

Vitamin A 10 µg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.25 mg

Vitamin B9 (Folate) 5 µg

Vitamin D 0.1 µg

Water 75 g

Zinc 0.5 mg

Low-Fat Quark

Chives

kcal: 3.7

2 x Tablespoon

(5 g)

Protein 0.33g Fat 0.07g Carbohydrates 0.43g

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

248 kcal

Protein 18.66g

Fat 4.31g

Carbs 33.59g

Fiber 0g

Recipe preparation steps

Combine cottage cheese with beetroot cut into smaller pieces in a blender.

Spread cottage cheese on the tortilla, sprinkle with seeds, roll up the tortilla and wrap in cling film. Refrigerate for at least 10 minutes.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Ash	1.76 g	1.76 g
Beta-carotene	263.84 µg	263.84 µg
Betaine	0.03 mg	0.03 mg
Calcium	164.65 mg	164.65 mg
Carbohydrate	33.59 g	33.59 g
Chloride	21.66 mg	21.66 mg
Chlorine	0.96 mg	0.96 mg
Cholesterol	3.8 mg	3.8 mg
Copper	0.05 mg	0.05 mg
Fat	4.31 g	4.31 g
Fatty monounsaturated	0.94 g	0.94 g
Fatty polyunsaturated	1.79 g	1.79 g
Fatty saturated	0.95 g	0.95 g
Fiber	5.42 g	5.42 g
Fiber insoluble	0.56 g	0.56 g
Fiber soluble	0.29 g	0.29 g
Folate	29.81 µg	29.81 µg
Fructose	0.1 g	0.1 g
Glicemyc Index	1.52 µg	1.52 µg
Glucose	0.21 g	0.21 g
Glutamine	0.02 g	0.02 g
Iron	2.6 mg	2.6 mg
Lactose	2.1 g	2.1 g
Lutein	0 µg	0 µg
Lutein + zeaxanthin	263.85 mg	263.85 mg
Magnesium	52.16 mg	52.16 mg
Manganese	0.14 mg	0.14 mg
Nitrate	26.4 mg	26.4 mg
Omega 3	0.01 g	0.01 g
Omega 6	0.05 g	0.05 g
Phosphorus	294.42 mg	294.42 mg
Potassium	304.14 mg	304.14 mg
Protein	18.66 g	18.66 g
Protein Animal	11.88 g	11.88 g
Salt	0.78 g	0.78 g
Selenium	0.29 µg	0.29 µg
Sodium	313.54 mg	313.54 mg
Sucrose	1.46 g	1.46 g
Sugar	5.02 g	5.02 g
Vitamin A	28.66 µg	28.66 µg
Vitamin B1 (Thiamin)	0.24 mg	0.24 mg
Vitamin B12 (Cobalamin)	0.34 µg	0.34 µg
Vitamin B2 (Riboflavin)	0.25 mg	0.25 mg
Vitamin B3 (Niacin)	2.75 mg	2.75 mg
Vitamin B4 (Choline)	1.44 mg	1.44 mg
Vitamin B5 (Pantothenic acid)	0.03 mg	0.03 mg
Vitamin B6 (Pyridoxine)	0.15 mg	0.15 mg
Vitamin B9 (Folate)	28.78 µg	28.78 µg
Vitamin C (Ascorbic acid)	8.41 mg	8.41 mg
Vitamin D	0.16 µg	0.16 µg
Vitamin E	0.77 mg	0.77 mg
Vitamin K	21.73 µg	21.73 µg
Water	102.33 g	102.33 g
Zinc	1.63 mg	1.63 mg