Lentil kohlrabi salad
- 9 ingredients
- Servings per recipe: 3
- Serving size: 224 g
Preparation & details:
chocolateandzucchini.com/recipes/salads/lentil-kohlrabi-salad-recipe/
Source: Chocolate & Zucchini
40 recipes on HappyForks
Amount per 100 g
- Energy (calories): 150 kcal 7%
- Protein: 9.04 g 17%
- Fat: 2.86 g Why gray? Help 6%
- Carbohydrates: 24.08 g 10%
Calorie breakdown
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- Protein: 20% 30 kcal
- Fat: 16% 24 kcal
- Carbohydrates: 64% 96 kcal
Omega 6 : Omega 3
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1:1 20:1 36:1
General
Energy
150 kcal
7%
Water
62.21 g
2%
Carbohydrates
Carbohydrate
24.08 g
10%
Fiber
5.8 g
23%
Sugars, total
2.48 g
Starch
14.84 g
Lipids
Total lipid (fat)
2.86 g
6%
Total polyunsaturated
1.729 g
Omega 3 (n-3)
0.047 g
3%
Omega 6 (n-6)
1.681 g
14%
Total monounsaturated
0.61 g
Total saturated
0.33 g
as low as possible
Total trans
0 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
9.04 g
17%
Tryptophan
0.083 g
26%
Threonine
0.318 g
25%
Isoleucine
0.394 g
32%
Leucine
0.618 g
23%
Lysine
0.573 g
24%
Methionine + Cystine
0.197 g
16%
Methionine
0.084 g
Cystine
0.113 g
Phenylalanine + Tyrosine
0.635 g
30%
Phenylalanine
0.419 g
Tyrosine
0.216 g
Valine
0.431 g
28%
Vitamins
Vitamin C
36.3 mg
48%
Folate, total
162 µg
Folate, DFE
162 µg DFE
41%
Vitamin B-1 (Thiamin)
0.305 mg
28%
Vitamin B-2 (Riboflavin)
0.088 mg
8%
Vitamin B-3 (Niacin)
1.168 mg
8%
Vitamin B-5 (Pantothenic acid)
1.005 mg
20%
Vitamin B-6
0.286 mg
22%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
33 IU
1%
Vitamin E
1.53 mg
10%
Vitamin D
0 IU
0%
Vitamin K
1.8 µg
2%
Isoflavones, total
0.02 mg
Minerals
Calcium, Ca
29 mg
3%
Magnesium, Mg
31 mg
10%
Phosphorus, P
156 mg
22%
Iron, Fe
2.48 mg
14%
Potassium, K
430 mg
9%
Sodium, Na
100 mg
7%
Zinc, Zn
1.21 mg
15%
Copper, Cu
0.37 mg
41%
Selenium, Se
0.5 µg
1%
Manganese, Mn
0.597 mg
33%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 200 grams (1 cup) French green lentils, rinsed | Lentils · raw - 200 g |
| 1 small onion or shallot, quartered and thinly sliced | Onions · raw - 1 small |
| 1 medium kohlrabi, about 370 grams (13 ounces) | Kohlrabi · raw - 370 g |
| 3 tablespoons sunflower seeds, toasted | Seeds · sunflower seed kernels · toasted · without salt - 3 tbsp |
| a few pinches of ground cumin | Spices · cumin seed - 0.2 tsp, whole |
| a glug of toasted sesame oil | Oil · sesame · salad or cooking - 0.5 tsp |
| a glug of cider vinegar | Vinegar · cider - 0.5 tsp |
| sea salt | Salt · table - 0.25 tsp |
| freshly ground pepper | Spices · pepper · black - 0.25 tsp, ground |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.