Recipes · Spanish · Bread
Pan con Tomate
One serving has 315 kcal and 7 g protein, and at least a fifth of a woman's daily need of thiamin (42%), selenium (32%), manganese (27%), riboflavin (25%), niacin (24%) and folate (21%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (158 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Bread, French (baguette)
- 80 g Tomatoes, raw
- 15 g Olive oil
- 3 g Garlic, raw
- 0.3 g Salt
Method
- Toast the bread slices until golden and crisp.
- Rub the cut side of the garlic clove over the warm toast, then rub the halved tomato over it so the pulp and juice soak in.
- Drizzle generously with olive oil and finish with a little salt before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 315 kcal | 15% |
| Carbohydrates | 35.2 g | |
| Water | 97.2 mL | |
| Fiber | 2.3 g | 8% |
| Protein | 7.3 g | 15% |
| Tryptophan | 0.01 g | |
| Threonine | 0.03 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.03 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 16.6 g | |
| Monounsaturated | 11.2 g | |
| Polyunsaturated | 2.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 44.9 mg | 4% |
| Copper | 0.15 mg | 17% |
| Iron | 2.7 mg | 15% |
| Magnesium | 28.8 mg | 9% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 86.8 mg | 12% |
| Potassium | 272 mg | 6% |
| Selenium | 17.6 µg | 32% |
| Sodium | 482 mg | |
| Zinc | 0.8 mg | 10% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.36 mg | 7% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 85.9 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 10.9 mg | 3% |
| Vitamin A | 33.6 µg | 5% |
| Vitamin C | 11.9 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 15.8 µg | 18% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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