Garlic mushroom and pea sauté with sunflower seeds is a delicious and nutritious dish that combines tender mushrooms, sweet peas, and crunchy sunflower seeds. This easy-to-make recipe, elevated with the aromatic flavor of garlic and a hint of lemon juice, is perfect as a side dish or a light main course. It's packed with vegetables and healthy fats, making it a delightful addition to any meal.
- For a richer flavor, consider using a variety of mushrooms such as cremini, shiitake, or oyster mushrooms.
- To keep the peas vibrant and green, avoid overcooking them. They need just a few minutes to warm through.
- Add a sprinkle of fresh herbs like parsley or thyme at the end of cooking for an extra burst of freshness.
- Make sure the garlic is finely minced to evenly distribute its savory flavor throughout the dish.
- For added texture, lightly toast the sunflower seeds in a dry pan before adding them to the sauté.
- Adjust the seasoning to your preference; taste the dish before serving and add more salt or pepper if needed.
This garlic mushroom and pea sauté with sunflower seeds is a quick and tasty dish that brings together wonderful flavors and textures. Serve it alongside your favorite protein or enjoy it on its own for a satisfying meal. Enjoy the nutrient-rich ingredients and the ease of preparation while dining on this delightful and wholesome dish.
Nutrition Facts | |
---|---|
Serving Size | 480 grams |
Energy | |
Calories 270kcal | 11% |
Protein | |
Protein 18g | 12% |
Carbohydrates | |
Carbohydrates 44g | 12% |
Fiber 12g | 32% |
Sugar 14g | 14% |
Fat | |
Fat 10g | 12% |
Saturated 1.40g | 5% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 210ug | 24% |
Choline 100mg | 18% |
Vitamin B1 0.75mg | 62% |
Vitamin B2 1.24mg | 95% |
Vitamin B3 12mg | 76% |
Vitamin B6 0.57mg | 34% |
Vitamin B9 210ug | 52% |
Vitamin B12 0.09ug | 4% |
Vitamin C 27mg | 30% |
Vitamin E 1.24mg | 8% |
Vitamin K 50ug | 41% |
Minerals | |
Calcium, Ca 80mg | 6% |
Copper, Cu 1.21mg | 0% |
Iron, Fe 3.94mg | 36% |
Magnesium, Mg 72mg | 18% |
Phosphorus, P 430mg | 35% |
Potassium, K 1160mg | 34% |
Selenium, Se 50ug | 95% |
Sodium, Na 300mg | 20% |
Zinc, Zn 2.87mg | 26% |
Water | |
Water 400g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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