Difference between revisions of "Piyaz salad"

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[[File:Piyaz salad.jpeg|thumb]]
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[[File:Piyaz salad2.jpeg|thumb]]
 +
 
Difficulty: 1/5
 
Difficulty: 1/5
  
 
Preparation and cooking time: 15 minutes
 
Preparation and cooking time: 15 minutes
 +
 +
NOTE: the nutrition table does not include the nutrients from the 2 tsp of sumac
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 145         (''calories in whole recipe: 145'')'''
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|-
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''8%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''4.6g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|10%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|4%
 +
| style="background-color:#FFCEB5;"|0.0g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|6%
 +
| style="background-color:#FFCEB5;"|0.1g
 +
|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''18%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''23.6g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|14%
 +
| style="background-color:#B5E6FF;"|5.7g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|17.9g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|10.6g
 +
|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''8%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''5.5g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|3%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|2%
 +
| style="background-color:#EDCBFF;"|0.4g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.8g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|14%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|9%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
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|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|11%
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| style="background-color:#FEE1C3;"|1.9mg
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| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|11%
 +
| style="background-color:#FEE1C3;"|0.6mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|25%
 +
| style="background-color:#FEE1C3;"|0.3mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|36%
 +
| style="background-color:#FEE1C3;"|145.7μg
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|-
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| 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;"|35%
 +
| style="background-color:#FEE1C3;"|319.6μg
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| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|142%
 +
| style="background-color:#FEE1C3;"|128.5mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|13%
 +
| style="background-color:#FEE1C3;"|2.1mg
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| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|833%
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| style="background-color:#FEE1C3;"|999.8μg
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|-
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| 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;"|/
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| style="background-color:#FEE1C3;"|/
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| 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;"|/
 +
|-
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| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|12%
 +
| style="background-color:#B5FFBB;"|127.0mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|26%
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| style="background-color:#B5FFBB;"|0.2mg
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|-
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| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|55%
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| style="background-color:#B5FFBB;"|4.4mg
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| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|15%
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| style="background-color:#B5FFBB;"|6.1mg
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|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|18%
 +
| style="background-color:#B5FFBB;"|0.4mg
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| style="background-color:#B5FFBB;"|Phosphorus
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| style="background-color:#B5FFBB;"|15%
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| style="background-color:#B5FFBB;"|109.0mg
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|-
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| style="background-color:#B5FFBB;"|Potassium
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| style="background-color:#B5FFBB;"|19%
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| style="background-color:#B5FFBB;"|921.9mg
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| 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;"|1%
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| style="background-color:#B5FFBB;"|0.7μg
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|-
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| style="background-color:#B5FFBB;"|Zinc
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| style="background-color:#B5FFBB;"|10%
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| style="background-color:#B5FFBB;"|1.1mg
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| 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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|}
  
 
Ingredients:
 
Ingredients:
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*1/2 tsp salt
 
*1/2 tsp salt
 
*3 roughly chopped tomatoes
 
*3 roughly chopped tomatoes
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*1 cup roughly chopped flat parsley
+
*1 cup roughly chopped parsley
 
*1 juiced lemon
 
*1 juiced lemon
 
*1 tsp extra virgin olive oil
 
*1 tsp extra virgin olive oil
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Serving:
 
Serving:
  
−
Put the salad on a plate.  Eat with [https://philosophicalvegan.com/wiki/index.php/Chickpea_kebabs chickpea kebabs] or koftas with spiced lentil rice.
+
Put the salad on a plate.  Eat with [https://philosophicalvegan.com/wiki/index.php/Chickpea_kebabs chickpea kebabs] or [https://philosophicalvegan.com/wiki/index.php/Koftas_with_spiced_lentil_rice koftas with spiced lentil rice].

Latest revision as of 21:14, 31 March 2021

Piyaz salad.jpeg
Piyaz salad2.jpeg

Difficulty: 1/5

Preparation and cooking time: 15 minutes

NOTE: the nutrition table does not include the nutrients from the 2 tsp of sumac

Nutrition facts per serving
CALORIES PER SERVING (kcal): 145         (calories in whole recipe: 145)
Proteins 8% 4.6g Protein: lysine 10% 0.2g
Protein: methionine 4% 0.0g
Protein: isoleucine 6% 0.1g
Carbohydrates 18% 23.6g Fibers 14% 5.7g
Net carbs n/a 17.9g
Sugars n/a 10.6g
Fats 8% 5.5g Omega-3 3% 0.1g
Omega-6 2% 0.4g
Saturated fats n/a 0.8g
Vitamin B1 14% 0.2mg Vitamin B2 9% 0.1mg
Vitamin B3 11% 1.9mg Vitamin B5 11% 0.6mg
Vitamin B6 25% 0.3mg Folate 36% 145.7μg
Vitamin A 35% 319.6μg Vitamin C 142% 128.5mg
Vitamin E 13% 2.1mg Vitamin K 833% 999.8μg
Vitamin B12 / / Vitamin D / /
Calcium 12% 127.0mg Copper 26% 0.2mg
Iron 55% 4.4mg Magnesium 15% 6.1mg
Manganese 18% 0.4mg Phosphorus 15% 109.0mg
Potassium 19% 921.9mg Selenium 1% 0.7μg
Zinc 10% 1.1mg Sodium to taste

Ingredients:

  • 1 thinly sliced red onion
  • 2 tsp ground sumac
  • 1/2 tsp salt
  • 3 roughly chopped tomatoes
  • 1 cup roughly chopped parsley
  • 1 juiced lemon
  • 1 tsp extra virgin olive oil
  • 1/8 tsp cayenne powder (optional)

Instructions:

  • In a large bowl, combine the onions, sumac, and salt. Mix together with your hands for 3 minutes until the onions begin to soften.
  • Add in the tomatoes and parsley. Mix together until evenly coated with the onions and sumac mixture.
  • In a small glass, mix together the lemon juice, the oil, and the cayenne. Stir into the salad.

Serving:

Put the salad on a plate. Eat with chickpea kebabs or koftas with spiced lentil rice.

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