Protein-Packed Vegetarian Recipe
Veggie Kefir with Cottage Cheese Tartines
(2 votes)
(2 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
630
calories
Calories
Nutritional values
1 glass contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 630 cal. | (30 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 84 g | (56 %) | ||
| Sugar added | 22 g | (88 %) | ||
| Roughage | 9.9 g | (33 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 56.2 μg | (94 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 27.7 μg | (62 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,201 mg | (30 %) | ||
| Calcium | 489 mg | (49 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 48 μg | (24 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 41 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- ½ Cucumber
- 1 Red Bell pepper
- 1 Red chili pepper
- 20 ozs Kefir
- salt
- freshly ground peppers
- ¼ tsp ground cilantro
- 4 Whole wheat buns
- 7 ozs Cottage cheese
- 4 Tbsps honey
Preparation steps
1.
For the kefir: Rinse the cucumber, pepper and chile, cut in half, remove the seeds and chop finely.
2.
Purée 2/3 of the diced vegetables with the kefir, season with salt, pepper and coriander and then distribute among serving glasses. Sprinkle the remaining vegetables over the kefir.
3.
For the tartines: Cut the rolls in half horizontally, spread the cottage cheese over the bread and drizzle with honey. Serve with the kefir.
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