Main courseLow carbVegetarian€

Sredozemska skleda s skuto, hrustljavo zelenjavo in čičeriko

Hitra in hranljiva skleda s skuto, ki je polna beljakovin in svežine. Idealen recept za lahko kosilo ali večerjo z mediteranskim pridihom in hrustljavo čičeriko.

Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
1

Recipe

Cottage cheese, full fat, large or small curd
250 g
Cucumber, with peel, raw
0.5 large
Tomatoes, grape, raw
100 g
Peppers, bell, red, raw
0.25 medium
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
50 g
KALAMATA ORGANIC OLIVES, KALAMATA
5 piece
Oil, olive, extra virgin
1 tbsp
Lemon juice, raw
1 tsp
Seeds, pumpkin and squash seeds, whole, roasted, without salt
1 tsp
Spices, oregano, dried
1 pinch
Salt, table, iodized

Calories:402.8 kcal
Protein:34.7 g
Carbohydrates:36.5 g
Fiber:7.8 g
Water:549.3 ml
Fat:14.2 g
Micronutrients
Sugar:11.4 g
Saturated fat:6.9 g
Cholesterol:42.5 mg
Sodium:900.6 mg
Potassium:1001.3 mg
Calcium:281.6 mg
Iron:2 mg
Magnesium:90.1 mg
Zinc:2.6 mg
Phosphorus:530.1 mg
Vitamin C:73.1 mg
Vitamin A:150.1 µg
Vitamin D:0.3 µg
Vitamin B12:1.1 µg

Instructions

1
V srednje veliko skledo dodajte zrnato skuto in jo z žlico enakomerno razporedite po dnu.
2
Narežite kumare, paradižnike in papriko na enakomerne, majhne koščke, ki se bodo lepo mešali s teksturo skute.
3
Na sredino skute položite pripravljeno zelenjavo, čičeriko in olive.
4
Vse skupaj prelijte z oljčnim oljem in limoninim sokom za svežino.
5
Potresite z origanom, semeni, soljo in poprom.
6
Jed postrezite takoj ali jo pokrijte in shranite v hladilniku do zaužitja. Odlično se poda h kosu polnozrnatega kruha ali krekerjem iz semen.

Nutritional benefits

Zaradi visoke vsebnosti kazeina v skuti ta obrok zagotavlja postopno sproščanje aminokislin, kar podpira dolgotrajno regeneracijo mišic in sitost.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.