Difference between revisions of "Pomegranate salad"

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(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...")
 
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Servings: 4
 
Servings: 4
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 +
{| 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): 656         (''calories in whole recipe: 656'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''30%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''17.1g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|31%
 +
| style="background-color:#FFCEB5;"|0.6g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|33%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|38%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''71%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''93.3g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|39%
 +
| style="background-color:#B5E6FF;"|14.9g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|78.4g
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|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|22.0g
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|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''40%'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''26.1g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|6%
 +
| style="background-color:#EDCBFF;"|0.1g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|23%
 +
| style="background-color:#EDCBFF;"|4.0g
 +
|-
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| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|4.2g
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|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|29%
 +
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|17%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
|-
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| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|26%
 +
| style="background-color:#FEE1C3;"|4.3mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|48%
 +
| style="background-color:#FEE1C3;"|2.4mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|37%
 +
| style="background-color:#FEE1C3;"|0.5mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|30%
 +
| style="background-color:#FEE1C3;"|121.3μg
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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;"|2%
 +
| style="background-color:#FEE1C3;"|23.3μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|24%
 +
| style="background-color:#FEE1C3;"|22.5mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|15%
 +
| style="background-color:#FEE1C3;"|2.4mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|85%
 +
| style="background-color:#FEE1C3;"|103.1μg
 +
|-
 +
| 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;"|/
 +
| 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;"|6%
 +
| style="background-color:#B5FFBB;"|69.4mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|133%
 +
| style="background-color:#B5FFBB;"|1.2mg
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|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|51%
 +
| style="background-color:#B5FFBB;"|4.1mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|40%
 +
| style="background-color:#B5FFBB;"|163.3mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|62%
 +
| style="background-color:#B5FFBB;"|1.4mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|54%
 +
| style="background-color:#B5FFBB;"|381.4mg
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|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|21%
 +
| style="background-color:#B5FFBB;"|989.7mg
 +
| 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;"|14.3μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|29%
 +
| style="background-color:#B5FFBB;"|3.3mg
 +
| 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:
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*1 1/2 cups couscous
 
*1 1/2 cups 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

Revision as of 08:59, 14 November 2020

Difficulty: 1/5

Time: 1 hour

Servings: 4

Nutrition facts per serving
CALORIES PER SERVING (kcal): 656         (calories in whole recipe: 656)
Proteins 30% 17.1g Protein: lysine 31% 0.6g
Protein: methionine 33% 0.3g
Protein: isoleucine 38% 0.7g
Carbohydrates 71% 93.3g Fibers 39% 14.9g
Net carbs n/a 78.4g
Sugars n/a 22.0g
Fats 40% 26.1g Omega-3 6% 0.1g
Omega-6 23% 4.0g
Saturated fats n/a 4.2g
Vitamin B1 29% 0.4mg Vitamin B2 17% 0.2mg
Vitamin B3 26% 4.3mg Vitamin B5 48% 2.4mg
Vitamin B6 37% 0.5mg Folate 30% 121.3μg
Vitamin A 2% 23.3μg Vitamin C 24% 22.5mg
Vitamin E 15% 2.4mg Vitamin K 85% 103.1μg
Vitamin B12 / / Vitamin D / /
Calcium 6% 69.4mg Copper 133% 1.2mg
Iron 51% 4.1mg Magnesium 40% 163.3mg
Manganese 62% 1.4mg Phosphorus 54% 381.4mg
Potassium 21% 989.7mg Selenium 26% 14.3μg
Zinc 29% 3.3mg Sodium to taste

Ingredients:

FOR THE SALAD

  • 1 1/2 cups 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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