Difference between revisions of "Pomegranate salad"

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Line 3: Line 3:
 
Difficulty: 1/5
 
Difficulty: 1/5
  
−
Time: 1 hour
+
Preparation and cooking time: 1 hour
  
 
Servings: 4
 
Servings: 4
Line 15: Line 15:
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
|-  
 
|-  
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 656         (''calories in whole recipe: 2624'')'''
+
| 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;"|'''''Proteins'''''
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''30%'''''  
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''34%'''''  
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''17.1g'''''
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.8g'''''
 
| style="background-color:#FFCEB5;"|Protein: lysine
 
| style="background-color:#FFCEB5;"|Protein: lysine
−
| style="background-color:#FFCEB5;"|31%  
+
| style="background-color:#FFCEB5;"|35%  
−
| style="background-color:#FFCEB5;"|0.6g
+
| style="background-color:#FFCEB5;"|0.7g
 
|-
 
|-
 
| style="background-color:#FFCEB5;"|Protein: methionine
 
| style="background-color:#FFCEB5;"|Protein: methionine
−
| style="background-color:#FFCEB5;"|33%  
+
| style="background-color:#FFCEB5;"|37%  
 
| style="background-color:#FFCEB5;"|0.3g
 
| style="background-color:#FFCEB5;"|0.3g
 
|-  
 
|-  
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
−
| style="background-color:#FFCEB5;"|38%  
+
| style="background-color:#FFCEB5;"|43%  
 
| style="background-color:#FFCEB5;"|0.7g
 
| style="background-color:#FFCEB5;"|0.7g
 
|-
 
|-
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''71%'''''  
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''73%'''''  
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''93.3g'''''
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''94.7g'''''
 
| style="background-color:#B5E6FF;"|Fibers  
 
| style="background-color:#B5E6FF;"|Fibers  
−
| style="background-color:#B5E6FF;"|39%  
+
| style="background-color:#B5E6FF;"|40%  
−
| style="background-color:#B5E6FF;"|14.9g
+
| style="background-color:#B5E6FF;"|15.1g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|78.4g
+
| style="background-color:#B5E6FF;"|79.6g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|Sugars
Line 48: Line 48:
 
|-
 
|-
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''40%'''''  
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''42%'''''  
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''26.1g'''''
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''27.5g'''''
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|Omega-3
−
| style="background-color:#EDCBFF;"|6%  
+
| style="background-color:#EDCBFF;"|9%  
 
| style="background-color:#EDCBFF;"|0.1g
 
| style="background-color:#EDCBFF;"|0.1g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Omega-6
 
| style="background-color:#EDCBFF;"|Omega-6
−
| style="background-color:#EDCBFF;"|23%  
+
| style="background-color:#EDCBFF;"|26%  
−
| style="background-color:#EDCBFF;"|4.0g
+
| style="background-color:#EDCBFF;"|4.5g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|n/a  
 
| style="background-color:#EDCBFF;"|n/a  
−
| style="background-color:#EDCBFF;"|4.2g
+
| style="background-color:#EDCBFF;"|4.5g
 
|-  
 
|-  
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
−
| style="background-color:#FEE1C3; width:55px;"|29%  
+
| style="background-color:#FEE1C3; width:55px;"|46%  
−
| style="background-color:#FEE1C3; width:55px;"|0.4mg
+
| style="background-color:#FEE1C3; width:55px;"|0.6mg
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
−
| style="background-color:#FEE1C3; width:55px;"|17%
+
| style="background-color:#FEE1C3; width:55px;"|21%
−
| style="background-color:#FEE1C3; width:55px;"|0.2mg
+
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B3
 
| style="background-color:#FEE1C3;"|Vitamin B3
−
| style="background-color:#FEE1C3;"|26%
+
| style="background-color:#FEE1C3;"|43%
−
| style="background-color:#FEE1C3;"|4.3mg
+
| style="background-color:#FEE1C3;"|6.9mg
 
| style="background-color:#FEE1C3;"|Vitamin B5
 
| style="background-color:#FEE1C3;"|Vitamin B5
−
| style="background-color:#FEE1C3;"|48%
+
| style="background-color:#FEE1C3;"|46%
−
| style="background-color:#FEE1C3;"|2.4mg
+
| style="background-color:#FEE1C3;"|2.3mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B6
 
| style="background-color:#FEE1C3;"|Vitamin B6
−
| style="background-color:#FEE1C3;"|37%
+
| style="background-color:#FEE1C3;"|55%
−
| style="background-color:#FEE1C3;"|0.5mg
+
| style="background-color:#FEE1C3;"|0.7mg
 
| style="background-color:#FEE1C3;"|Folate
 
| style="background-color:#FEE1C3;"|Folate
−
| style="background-color:#FEE1C3;"|30%
+
| style="background-color:#FEE1C3;"|35%
−
| style="background-color:#FEE1C3;"|121.3μg
+
| 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;"|[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;"|2%
+
| style="background-color:#FEE1C3;"|3%
−
| style="background-color:#FEE1C3;"|23.3μg
+
| style="background-color:#FEE1C3;"|24.7μg
 
| style="background-color:#FEE1C3;"|Vitamin C
 
| style="background-color:#FEE1C3;"|Vitamin C
−
| style="background-color:#FEE1C3;"|24%
+
| style="background-color:#FEE1C3;"|25%
 
| style="background-color:#FEE1C3;"|22.5mg
 
| style="background-color:#FEE1C3;"|22.5mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin E
 
| style="background-color:#FEE1C3;"|Vitamin E
−
| style="background-color:#FEE1C3;"|15%  
+
| style="background-color:#FEE1C3;"|17%  
−
| style="background-color:#FEE1C3;"|2.4mg
+
| style="background-color:#FEE1C3;"|2.5mg
 
| style="background-color:#FEE1C3;"|Vitamin K
 
| style="background-color:#FEE1C3;"|Vitamin K
−
| style="background-color:#FEE1C3;"|85%
+
| style="background-color:#FEE1C3;"|91%
−
| style="background-color:#FEE1C3;"|103.1μg
+
| 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;"|[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]
Line 105: Line 105:
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Calcium
 
| style="background-color:#B5FFBB;"|Calcium
−
| style="background-color:#B5FFBB;"|6%  
+
| style="background-color:#B5FFBB;"|8%  
−
| style="background-color:#B5FFBB;"|69.4mg
+
| style="background-color:#B5FFBB;"|77.3mg
 
| style="background-color:#B5FFBB;"|Copper
 
| style="background-color:#B5FFBB;"|Copper
−
| style="background-color:#B5FFBB;"|133%  
+
| style="background-color:#B5FFBB;"|159%  
−
| style="background-color:#B5FFBB;"|1.2mg
+
| style="background-color:#B5FFBB;"|1.4mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Iron
 
| style="background-color:#B5FFBB;"|Iron
−
| style="background-color:#B5FFBB;"|51%  
+
| style="background-color:#B5FFBB;"|77%  
−
| style="background-color:#B5FFBB;"|4.1mg
+
| style="background-color:#B5FFBB;"|6.2mg
 
| style="background-color:#B5FFBB;"|Magnesium
 
| style="background-color:#B5FFBB;"|Magnesium
−
| style="background-color:#B5FFBB;"|40%  
+
| style="background-color:#B5FFBB;"|60%  
−
| style="background-color:#B5FFBB;"|163.3mg
+
| style="background-color:#B5FFBB;"|238.8mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Manganese
 
| style="background-color:#B5FFBB;"|Manganese
−
| style="background-color:#B5FFBB;"|62%  
+
| style="background-color:#B5FFBB;"|136%  
−
| style="background-color:#B5FFBB;"|1.4mg
+
| style="background-color:#B5FFBB;"|3.1mg
 
| style="background-color:#B5FFBB;"|Phosphorus
 
| style="background-color:#B5FFBB;"|Phosphorus
−
| style="background-color:#B5FFBB;"|54%  
+
| style="background-color:#B5FFBB;"|91%  
−
| style="background-color:#B5FFBB;"|381.4mg
+
| style="background-color:#B5FFBB;"|638.5mg
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Potassium
 
| style="background-color:#B5FFBB;"|Potassium
−
| style="background-color:#B5FFBB;"|21%  
+
| style="background-color:#B5FFBB;"|26%  
−
| style="background-color:#B5FFBB;"|989.7mg
+
| 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;"|[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;"|26%  
+
| style="background-color:#B5FFBB;"|131%  
−
| style="background-color:#B5FFBB;"|14.3μg
+
| style="background-color:#B5FFBB;"|72.1μg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Zinc
 
| style="background-color:#B5FFBB;"|Zinc
−
| style="background-color:#B5FFBB;"|29%  
+
| style="background-color:#B5FFBB;"|52%  
−
| style="background-color:#B5FFBB;"|3.3mg
+
| 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]
 
| 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]
 
|}
 
|}
Line 141: Line 141:
  
 
FOR THE SALAD
 
FOR THE SALAD
−
*1 1/2 cups couscous
+
*1 1/2 cups whole-wheat couscous
 
*2 cups water
 
*2 cups water
 
*Arils from 1 pomegranate
 
*Arils from 1 pomegranate

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.

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