Difference between revisions of "Salads"

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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 '.
 
  
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For other recipes: '''[https://philosophicalvegan.com/wiki/index.php/Index_of_Recipes Index of Recipes]'''
 
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== Salad with kidney beans and tahini ==
 
−
 
−
Difficulty: 1/5
 
−
 
−
Time: 10 minutes
 
−
 
−
Servings: 1
 
−
 
−
Cost per serving: $3.70 (total cost: $3.70)
 
−
 
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Cost per 2000 kcal: $9.50
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
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| colspan="3"|'''''Nutrition facts per serving'''''
 
−
|-
 
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 779         (''calories in whole recipe: 779'')'''
 
−
|-
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
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| rowspan="3" style="background-color:#FFCEB5;"|'''''63%'''''
 
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| rowspan="3" style="background-color:#FFCEB5;"|'''''35.7g'''''
 
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| style="background-color:#FFCEB5;"|Protein: lysine
 
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| style="background-color:#FFCEB5;"|98%
 
−
| style="background-color:#FFCEB5;"|1.9g
 
−
|-
 
−
| style="background-color:#FFCEB5;"|Protein: methionine
 
−
| style="background-color:#FFCEB5;"|74%
 
−
| style="background-color:#FFCEB5;"|0.6g
 
−
|-
 
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| style="background-color:#FFCEB5;"|Protein: isoleucine
 
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| style="background-color:#FFCEB5;"|89%
 
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| style="background-color:#FFCEB5;"|1.5g
 
−
|-
 
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
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| rowspan="3" style="background-color:#B5E6FF;"|'''''71%'''''
 
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| rowspan="3" style="background-color:#B5E6FF;"|'''''93.3g'''''
 
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| style="background-color:#B5E6FF;"|Fibers
 
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| style="background-color:#B5E6FF;"|72%
 
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| style="background-color:#B5E6FF;"|27.4g
 
−
|-
 
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| style="background-color:#B5E6FF;"|Net carbs
 
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| style="background-color:#B5E6FF;"|n/a
 
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| style="background-color:#B5E6FF;"|65.9g
 
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|-
 
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| style="background-color:#B5E6FF;"|Sugars
 
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| style="background-color:#B5E6FF;"|n/a
 
−
| style="background-color:#B5E6FF;"|23.5g
 
−
|-
 
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
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| rowspan="3" style="background-color:#EDCBFF;"|'''''54%'''''
 
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| rowspan="3" style="background-color:#EDCBFF;"|'''''35.7g'''''
 
−
| style="background-color:#EDCBFF;"|Omega-3
 
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| style="background-color:#EDCBFF;"|34%
 
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| style="background-color:#EDCBFF;"|0.6g
 
−
|-
 
−
| style="background-color:#EDCBFF;"|Omega-6
 
−
| style="background-color:#EDCBFF;"|83%
 
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| style="background-color:#EDCBFF;"|14.3g
 
−
|-
 
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| style="background-color:#EDCBFF;"|Saturated fats
 
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| style="background-color:#EDCBFF;"|n/a
 
−
| style="background-color:#EDCBFF;"|5.1g
 
−
|-
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
−
| style="background-color:#FEE1C3; width:55px;"|96%
 
−
| style="background-color:#FEE1C3; width:55px;"|1.2mg
 
−
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
−
| style="background-color:#FEE1C3; width:55px;"|47%
 
−
| style="background-color:#FEE1C3; width:55px;"|0.6mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B3
 
−
| style="background-color:#FEE1C3;"|36%
 
−
| style="background-color:#FEE1C3;"|5.8mg
 
−
| style="background-color:#FEE1C3;"|Vitamin B5
 
−
| style="background-color:#FEE1C3;"|43%
 
−
| style="background-color:#FEE1C3;"|2.2mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin B6
 
−
| style="background-color:#FEE1C3;"|74%
 
−
| style="background-color:#FEE1C3;"|1.0mg
 
−
| style="background-color:#FEE1C3;"|Folate
 
−
| style="background-color:#FEE1C3;"|57%
 
−
| style="background-color:#FEE1C3;"|229.6μg
 
−
|-
 
−
| 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;"|45%
 
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| style="background-color:#FEE1C3;"|407.7μg
 
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| style="background-color:#FEE1C3;"|Vitamin C
 
−
| style="background-color:#FEE1C3;"|139%
 
−
| style="background-color:#FEE1C3;"|125.8mg
 
−
|-
 
−
| style="background-color:#FEE1C3;"|Vitamin E
 
−
| style="background-color:#FEE1C3;"|4%
 
−
| style="background-color:#FEE1C3;"|0.7mg
 
−
| style="background-color:#FEE1C3;"|Vitamin K
 
−
| style="background-color:#FEE1C3;"|207%
 
−
| style="background-color:#FEE1C3;"|249.0μg
 
−
|-
 
−
| 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;"|58%
 
−
| style="background-color:#B5FFBB;"|580.8mg
 
−
| style="background-color:#B5FFBB;"|Copper
 
−
| style="background-color:#B5FFBB;"|202%
 
−
| style="background-color:#B5FFBB;"|1.8mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Iron
 
−
| style="background-color:#B5FFBB;"|153%
 
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| style="background-color:#B5FFBB;"|12.3mg
 
−
| style="background-color:#B5FFBB;"|Magnesium
 
−
| style="background-color:#B5FFBB;"|54%
 
−
| style="background-color:#B5FFBB;"|217.5mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Manganese
 
−
| style="background-color:#B5FFBB;"|118%
 
−
| style="background-color:#B5FFBB;"|2.7mg
 
−
| style="background-color:#B5FFBB;"|Phosphorus
 
−
| style="background-color:#B5FFBB;"|127%
 
−
| style="background-color:#B5FFBB;"|894.4mg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Potassium
 
−
| style="background-color:#B5FFBB;"|43%
 
−
| style="background-color:#B5FFBB;"|2036.5mg
 
−
| 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]
 
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| style="background-color:#B5FFBB;"|49%
 
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| style="background-color:#B5FFBB;"|27.3μg
 
−
|-
 
−
| style="background-color:#B5FFBB;"|Zinc
 
−
| style="background-color:#B5FFBB;"|53%
 
−
| style="background-color:#B5FFBB;"|5.8mg
 
−
| 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]
 
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|}
 
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Ingredients:
 
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*2 cups chopped red cabbage, raw
 
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*2 cups chopped green lettuce, raw
 
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*1 cup chopped arugula, raw
 
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*1 large cucumber, sliced
 
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*1 can (240g) kidney beans, drained and rinsed
 
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*4 tbsp tahini
 
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*1/2 tsp garlic power
 
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*1 tbsp lemon juice
 
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Instructions:
 
−
 
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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.
 
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== Chickpea rainbow salad in garlic and chive dressing ==
 
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[[File:Chickpea rainbow salad in garlic and chive dressing.jpeg|thumb]]
 
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Difficulty: 1/5
 
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Time: 20 minutes
 
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Servings: 4
 
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Cost per serving: $3.85 (total cost: $15.40)
 
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Cost per 2000 kcal: $16.80
 
−
 
−
{| class="wikitable sortable mw-collapsible mw-collapsed"
 
−
|-
 
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| 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'')'''
 
−
|-
 
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
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| rowspan="3" style="background-color:#FFCEB5;"|'''''44%'''''
 
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''24.7g'''''
 
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| 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'''''
 
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| 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
 
−
|-
 
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| 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
 
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*1 1/2 cup shredded red cabbage
 
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*1 can (320g) kernel corn
 
−
 
−
FOR THE DRESSING
 
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*3 cups plant-based yogurt
 
−
*1 1/2 squeezed lemon juice
 
−
*3/4 cup finely chopped fresh chives
 
−
*1 1/2 tsp garlic powder
 
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*Salt and black pepper to taste
 
−
 
−
Instructions:
 
−
 
−
*In a large bowl, put all of the salad ingredients together and toss until evenly distributed.
 
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*In a small bowl, put all of the dressing ingredients together and mix together until properly incorporated.
 
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*Pour the sauce on top of the salad ingredients and stir until each piece of the salad is coated in the dressing.
 
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Serving:
 
−
 
−
In a bowl, place a generous serving of the salad.  Top with fresh mint for added sweetness.  Serve with fresh bread.
 

Latest revision as of 18:10, 17 November 2020

Retrieved from "https://philosophicalvegan.com/wiki/index.php?title=Salads&oldid=6007"