Difference between revisions of "Salads"
From Philosophical Vegan Wiki
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*After chopping the vegetables, put all the ingredients in a large bowl and toss, so that the tahini, the garlic powder, and the lemon juice are spread somewhat evenly. | *After chopping the vegetables, put all the ingredients in a large bowl and toss, so that the tahini, the garlic powder, and the lemon juice are spread somewhat evenly. | ||
+ | |||
+ | == Chickpea rainbow salad in garlic and chive dressing == | ||
+ | |||
+ | [[File:Chickpea rainbow salad in garlic and chive dressing.jpeg|thumb]] | ||
+ | |||
+ | Difficulty: 1/5 | ||
+ | |||
+ | Time: 20 minutes | ||
+ | |||
+ | Servings: 4 | ||
+ | |||
+ | Cost per serving: $3.85 (total cost: $15.40) | ||
+ | |||
+ | Cost per 2000 kcal: $16.80 | ||
+ | |||
+ | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
+ | |- | ||
+ | | colspan="3"|'''''Nutrition facts per serving''''' | ||
+ | |- | ||
+ | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 458 (''calories in whole recipe: 1832'')''' | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''44%''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''24.7g''''' | ||
+ | | style="background-color:#FFCEB5;"|Protein: lysine | ||
+ | | style="background-color:#FFCEB5;"|81% | ||
+ | | style="background-color:#FFCEB5;"|1.6g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: methionine | ||
+ | | style="background-color:#FFCEB5;"|37% | ||
+ | | style="background-color:#FFCEB5;"|0.3g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
+ | | style="background-color:#FFCEB5;"|58% | ||
+ | | style="background-color:#FFCEB5;"|1.0g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''57%''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''75.3g''''' | ||
+ | | style="background-color:#B5E6FF;"|Fibers | ||
+ | | style="background-color:#B5E6FF;"|50% | ||
+ | | style="background-color:#B5E6FF;"|19.1g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Net carbs | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|56.2g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Sugars | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|23.4g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''15%''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''10.2g''''' | ||
+ | | style="background-color:#EDCBFF;"|Omega-3 | ||
+ | | style="background-color:#EDCBFF;"|23% | ||
+ | | style="background-color:#EDCBFF;"|0.4g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Omega-6 | ||
+ | | style="background-color:#EDCBFF;"|19% | ||
+ | | style="background-color:#EDCBFF;"|3.3g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Saturated fats | ||
+ | | style="background-color:#EDCBFF;"|n/a | ||
+ | | style="background-color:#EDCBFF;"|1.2g | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|20% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.2mg | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|24% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.3mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
+ | | style="background-color:#FEE1C3;"|14% | ||
+ | | style="background-color:#FEE1C3;"|2.3mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
+ | | style="background-color:#FEE1C3;"|23% | ||
+ | | style="background-color:#FEE1C3;"|1.2mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
+ | | style="background-color:#FEE1C3;"|50% | ||
+ | | style="background-color:#FEE1C3;"|0.7mg | ||
+ | | style="background-color:#FEE1C3;"|Folate | ||
+ | | style="background-color:#FEE1C3;"|48% | ||
+ | | style="background-color:#FEE1C3;"|194.0μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A] | ||
+ | | style="background-color:#FEE1C3;"|13% | ||
+ | | style="background-color:#FEE1C3;"|117.8μg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin C | ||
+ | | style="background-color:#FEE1C3;"|150% | ||
+ | | style="background-color:#FEE1C3;"|135.1mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin E | ||
+ | | style="background-color:#FEE1C3;"|11% | ||
+ | | style="background-color:#FEE1C3;"|1.7mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin K | ||
+ | | style="background-color:#FEE1C3;"|54% | ||
+ | | style="background-color:#FEE1C3;"|65.5μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Calcium | ||
+ | | style="background-color:#B5FFBB;"|43% | ||
+ | | style="background-color:#B5FFBB;"|431.4mg | ||
+ | | style="background-color:#B5FFBB;"|Copper | ||
+ | | style="background-color:#B5FFBB;"|86% | ||
+ | | style="background-color:#B5FFBB;"|0.8mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Iron | ||
+ | | style="background-color:#B5FFBB;"|54% | ||
+ | | style="background-color:#B5FFBB;"|4.4mg | ||
+ | | style="background-color:#B5FFBB;"|Magnesium | ||
+ | | style="background-color:#B5FFBB;"|31% | ||
+ | | style="background-color:#B5FFBB;"|127.3mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Manganese | ||
+ | | style="background-color:#B5FFBB;"|97% | ||
+ | | style="background-color:#B5FFBB;"|2.2mg | ||
+ | | style="background-color:#B5FFBB;"|Phosphorus | ||
+ | | style="background-color:#B5FFBB;"|51% | ||
+ | | style="background-color:#B5FFBB;"|358.5mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Potassium | ||
+ | | style="background-color:#B5FFBB;"|22% | ||
+ | | style="background-color:#B5FFBB;"|1034.9mg | ||
+ | | style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium] | ||
+ | | style="background-color:#B5FFBB;"|18% | ||
+ | | style="background-color:#B5FFBB;"|10.1μg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Zinc | ||
+ | | style="background-color:#B5FFBB;"|21% | ||
+ | | style="background-color:#B5FFBB;"|2.4mg | ||
+ | | colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste] | ||
+ | |} | ||
+ | |||
+ | Ingredients: | ||
+ | |||
+ | FOR THE SALAD | ||
+ | *3 cans (720g) cooked, rinsed, and drained chickpeas | ||
+ | *1/2 diced cucumber | ||
+ | *1 diced yellow bell pepper | ||
+ | *1 diced red bell pepper | ||
+ | *1 cup diced cherry tomatoes | ||
+ | *1 1/2 cup shredded red cabbage | ||
+ | *1 can (320g) kernel corn | ||
+ | |||
+ | FOR THE DRESSING | ||
+ | *3 cups plant-based yogurt | ||
+ | *1 1/2 squeezed lemon juice | ||
+ | *3/4 cup finely chopped fresh chives | ||
+ | *1 1/2 tsp garlic powder | ||
+ | *Salt and black pepper to taste | ||
+ | |||
+ | Instructions: | ||
+ | |||
+ | *In a large bowl, put all of the salad ingredients together and toss until evenly distributed. | ||
+ | *In a small bowl, put all of the dressing ingredients together and mix together until properly incorporated. | ||
+ | *Pour the sauce on top of the salad ingredients and stir until each piece of the salad is coated in the dressing. | ||
+ | |||
+ | Serving: | ||
+ | |||
+ | In a bowl, place a generous serving of the salad. Top with fresh mint for added sweetness. Serve with fresh bread. |
Revision as of 20:32, 10 November 2020
Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.
For other recipes: Index of Recipes
Salad with kidney beans and tahini
Difficulty: 1/5
Time: 10 minutes
Servings: 1
Cost per serving: $3.70 (total cost: $3.70)
Cost per 2000 kcal: $9.50
[Expand]Nutrition facts per serving |
Ingredients:
- 2 cups chopped red cabbage, raw
- 2 cups chopped green lettuce, raw
- 1 cup chopped arugula, raw
- 1 large cucumber, sliced
- 1 can (240g) kidney beans, drained and rinsed
- 4 tbsp tahini
- 1/2 tsp garlic power
- 1 tbsp lemon juice
Instructions:
- After chopping the vegetables, put all the ingredients in a large bowl and toss, so that the tahini, the garlic powder, and the lemon juice are spread somewhat evenly.
Chickpea rainbow salad in garlic and chive dressing
Difficulty: 1/5
Time: 20 minutes
Servings: 4
Cost per serving: $3.85 (total cost: $15.40)
Cost per 2000 kcal: $16.80
[Expand]Nutrition facts per serving |
Ingredients:
FOR THE SALAD
- 3 cans (720g) cooked, rinsed, and drained chickpeas
- 1/2 diced cucumber
- 1 diced yellow bell pepper
- 1 diced red bell pepper
- 1 cup diced cherry tomatoes
- 1 1/2 cup shredded red cabbage
- 1 can (320g) kernel corn
FOR THE DRESSING
- 3 cups plant-based yogurt
- 1 1/2 squeezed lemon juice
- 3/4 cup finely chopped fresh chives
- 1 1/2 tsp garlic powder
- Salt and black pepper to taste
Instructions:
- In a large bowl, put all of the salad ingredients together and toss until evenly distributed.
- In a small bowl, put all of the dressing ingredients together and mix together until properly incorporated.
- Pour the sauce on top of the salad ingredients and stir until each piece of the salad is coated in the dressing.
Serving:
In a bowl, place a generous serving of the salad. Top with fresh mint for added sweetness. Serve with fresh bread.