A source of protein and omega-3 fatty acids, this salad promotes heart health and improves metabolism. The combination of mussels, avocado, and beans creates a rich flavor and texture, making it perfect for a light dinner or snack.
| Ingredient | Qty, g | ||
|---|---|---|---|
| Mussels | |||
| Avocado | |||
| Beans | |||
| Tomato | |||
| Red onion | |||
| Chili pepper | |||
| Cilantro | |||
| Preparation of sauce | |||
| Bulgarian pepper | |||
| Olive oil | |||
| Cilantro | |||
| Lemon | |||
| Garlic | |||
| Paprika | |||
| Coriander (cilantro seeds) | |||
| Cooking salt | to taste | ||
| Black pepper | to taste | ||
| Product release: | 952 | ||
| Restore to default | |||
| Add a dish to the menu | |||
| 1 | ||
| 3 | ||
| 20 | ||
| 10 | ||
| 5 | ||
| 5 | ||
| 10 | ||
| 5 | ||
1 58 | ||
|---|---|---|
| 100 grams | |
|---|---|
| Proteins | 8.9 |
| Digestible proteins | 6.3 |
| Fats | 7 |
| Net carbohydrates | 10.7 |
| Calories | 152 kcal |
| Indexes | |
| Glycemic index | 18.1 |
| Glycemic load | 3.9 |
| Insulin index, II | 24.2 |
| Disease inflammatory index, DII | -0.62 |
| Antioxidant, ORAC | 3 001 |
| Weight loss | Detention | Set |
|---|---|---|
| 16% | 11% | 9% |
| 972 | 1350 | 1620 |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid | |
| Recommendations (3) | |
| |
- Histidine11%
- Tryptophan23%
- Phenylalanine10%
- Methionine56%
- Threonine9%
- Lysine8,4%
- Valin6,9%
- Isoleucine5,4%
- Leucine15%
- ClassQty, g
- Omega-30.23
- Omega-60.23
- Omega-93.48
- Cholesterol0.01
| Nutrient | % of RDA |
|---|---|
| EPA (Omega-3) | 21213553?4 |
| DHA (Omega-3) | 21213542?5 |
| Oleic acid (Omega-9) | 810915?12 |
| Arachidonic acid (AA, Omega-6) | 7211442?4 |
| Cholesterol | 77729?15 |
| Nutrient | % of RDA |
|---|---|
| Methionine | 4256561174228 |
| Tryptophan | 1623235792 |
| Aspartic acid | 11131132?11 |
| Alanine | 11212153?? |
| Leucine | 11151532104 |
| Serin | 99615?3 |
| Histidine | 8111124?6 |
| Phenylalanine | 7101022134 |
| Threonine | 69919?? |
| Lysine | 6881842 |
| Valin | 57715?2 |
Boil the beans (1 cup) until soft for 40–60 minutes. Let cool.
Boil the mussels (200 g) in salted water for 2–3 minutes. Let cool.
Roast the green pepper (1 piece) at 220°C for about 20 minutes until charred. Transfer to a closed container for 10 minutes, then peel off the skin and seeds.
Place the flesh of the pepper in a blender. Add olive oil (2 tbsp), lemon juice (1 tbsp), garlic (1 clove), coriander (1/2 tsp), paprika (1/2 tsp), salt, and black pepper. Add most of the cilantro (a bunch) and blend until smooth sauce.
Dice the avocado (1 piece). Dice the tomato (1 piece), removing excess liquid. Slice the red onion (1/2 piece) into thin half-rings. Finely chop the hot pepper (1 piece).
Combine the beans, mussels, avocado, tomato, onion, hot pepper, and remaining cilantro. Add the dressing and mix well. Serve immediately after preparation.
For a more keto-friendly version, reduce the amount of beans and add more avocado or mussels.
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