Avocados Stuffed with Tomatoes, Cucumbers and Mushrooms
Nutritional values
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 34.2 μg | (57 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 1,088 mg | (27 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 200 grams small button Mushroom
- 3 shallots
- 1 Tbsp butter
- salt
- freshly ground peppers
- ½ organic lemon
- 3 Plum tomato
- 150 grams Cucumber
- 3 Tbsps Pine nuts
- 3 Tbsps olive oil
- 2 Avocados
- 1 handful Sprout (or microgreens)
- fresh Fresh herbs (for garnish)
Preparation steps
Clean the mushrooms and cut into slices. Peel shallots and chop very finely. Heat the butter in a pan, add mushrooms and shallots and cook until the mushrooms are lightly browned, about 10 minutes, stirring occasionally. Cook for about 2-3 minutes before initial stirring to draw out water from mushrooms. Season well with salt and pepper. Remove from pan and let cool.
Rinse the lemon, remove the peel in thin strips (with a truffle slicer) and cut into fine strips. Squeeze juice from lemon. Rinse the tomatoes, cut in half, remove seeds and cut into small cubes. Peel cucumbers and dice. Toast the pine nuts in a dry pan, remove and let cool.
Mix mushrooms, tomatoes, cucumbers, lemon strips and pine nuts with lemon juice and olive oil. Cut avocados in half lengthwise, remove the pits and place the fruit with the cut side up on plates. Fill with mushroom-tomato salad and garnish with the sprouts. Garnish with fresh herbs.
