Difference between revisions of "Pomegranate salad"

From Philosophical Vegan Wiki
Jump to: navigation, search
(Created page with "Difficulty: 1/5 Time: 1 hour Servings: 4 Ingredients: FOR THE SALAD *1 1/2 cups couscous *2 cups water *1 seeds of pomegranate *1 cup roughly chopped cashews *1/4 cup chop...")
 
 
(6 intermediate revisions by the same user not shown)
Line 1: Line 1:
 +
[[File:Pomegranate salad.jpeg|thumb]]
 +
 
Difficulty: 1/5
 
Difficulty: 1/5
  
−
Time: 1 hour
+
Preparation and cooking time: 1 hour
  
 
Servings: 4
 
Servings: 4
 +
 +
Cost per serving: $2.55 (total cost: $10.20)
 +
 +
Cost per 2000 kcal: $7.77
 +
 +
{| 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): 658         (''calories in whole recipe: 2632'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''34%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.8g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|35%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
 +
| 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;"|43%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''73%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''94.7g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|40%
 +
| style="background-color:#B5E6FF;"|15.1g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|79.6g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|22.0g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''42%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''27.5g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|9%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|26%
 +
| style="background-color:#EDCBFF;"|4.5g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|4.5g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|46%
 +
| style="background-color:#FEE1C3; width:55px;"|0.6mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|21%
 +
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|43%
 +
| style="background-color:#FEE1C3;"|6.9mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|46%
 +
| style="background-color:#FEE1C3;"|2.3mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|55%
 +
| style="background-color:#FEE1C3;"|0.7mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|35%
 +
| style="background-color:#FEE1C3;"|141.3μg
 +
|-
 +
| 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;"|3%
 +
| style="background-color:#FEE1C3;"|24.7μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|25%
 +
| style="background-color:#FEE1C3;"|22.5mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|17%
 +
| style="background-color:#FEE1C3;"|2.5mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|91%
 +
| style="background-color:#FEE1C3;"|109.6μg
 +
|-
 +
| 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;"|8%
 +
| style="background-color:#B5FFBB;"|77.3mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|159%
 +
| style="background-color:#B5FFBB;"|1.4mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|77%
 +
| style="background-color:#B5FFBB;"|6.2mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|60%
 +
| style="background-color:#B5FFBB;"|238.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|136%
 +
| style="background-color:#B5FFBB;"|3.1mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|91%
 +
| style="background-color:#B5FFBB;"|638.5mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|26%
 +
| style="background-color:#B5FFBB;"|1203.5mg
 +
| 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]
 +
| style="background-color:#B5FFBB;"|131%
 +
| style="background-color:#B5FFBB;"|72.1μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|52%
 +
| 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]
 +
|}
  
 
Ingredients:
 
Ingredients:
  
 
FOR THE SALAD
 
FOR THE SALAD
−
*1 1/2 cups couscous
+
*1 1/2 cups whole-wheat couscous
 
*2 cups water
 
*2 cups water
−
*1 seeds of pomegranate
+
*Arils from 1 pomegranate
 
*1 cup roughly chopped cashews
 
*1 cup roughly chopped cashews
 
*1/4 cup chopped fresh parsley leaves
 
*1/4 cup chopped fresh parsley leaves

Latest revision as of 01:18, 3 July 2021

Pomegranate salad.jpeg

Difficulty: 1/5

Preparation and cooking time: 1 hour

Servings: 4

Cost per serving: $2.55 (total cost: $10.20)

Cost per 2000 kcal: $7.77

Nutrition facts per serving
CALORIES PER SERVING (kcal): 658         (calories in whole recipe: 2632)
Proteins 34% 18.8g Protein: lysine 35% 0.7g
Protein: methionine 37% 0.3g
Protein: isoleucine 43% 0.7g
Carbohydrates 73% 94.7g Fibers 40% 15.1g
Net carbs n/a 79.6g
Sugars n/a 22.0g
Fats 42% 27.5g Omega-3 9% 0.1g
Omega-6 26% 4.5g
Saturated fats n/a 4.5g
Vitamin B1 46% 0.6mg Vitamin B2 21% 0.3mg
Vitamin B3 43% 6.9mg Vitamin B5 46% 2.3mg
Vitamin B6 55% 0.7mg Folate 35% 141.3μg
Vitamin A 3% 24.7μg Vitamin C 25% 22.5mg
Vitamin E 17% 2.5mg Vitamin K 91% 109.6μg
Vitamin B12 / / Vitamin D / /
Calcium 8% 77.3mg Copper 159% 1.4mg
Iron 77% 6.2mg Magnesium 60% 238.8mg
Manganese 136% 3.1mg Phosphorus 91% 638.5mg
Potassium 26% 1203.5mg Selenium 131% 72.1μg
Zinc 52% 5.8mg Sodium to taste

Ingredients:

FOR THE SALAD

  • 1 1/2 cups whole-wheat couscous
  • 2 cups water
  • Arils from 1 pomegranate
  • 1 cup roughly chopped cashews
  • 1/4 cup chopped fresh parsley leaves
  • 1/8 cup chopped fresh mint
  • 2 thinly sliced pears
  • 2 thinly sliced avocadoes

FOR THE DRESSING

  • 2/3 cup apple cider vinegar
  • 1/2 tsp cinnamon powder
  • Salt
  • Black pepper

Instructions:

  • In a small pot, bring 2 cups of water to a boil. Turn off the heat, add the couscous, and let sit for 5 minutes. Once ready, transfer the couscous into a bowl and put in the fridge to cool off for 45 minutes.
  • Once the couscous is cold, combine all of the salad ingredients in a large bowl except for the pear and the avocado.
  • In a small cup, combine all of the dressing ingredients together. Add salt and black pepper to taste.
  • Stir the dressing in the salad until evenly mixed.
  • Top with slices of pear and avocado.

Serving:

On a plate, serve some salad. Drizzle some additional dressing on top of the pear and avocado slices. Sprinkle additional cashews for extra nuttiness.

Retrieved from "https://philosophicalvegan.com/wiki/index.php?title=Pomegranate_salad&oldid=7653"