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Žiedinių kopūstų, pomidorų ir kalendrų salotos

Žiedinių kopūstų, pomidorų ir kalendrų salotos
Užregistravo @hokkaido | 0 naudotojams patiko šis maisto produktas | 0 naudotojai išsaugojo šį maisto produktą

Maistinė vertė

Vienoje 470 g porcijoje

% referencinė maistinė vertė, pagrįsta 2000 kcal dieta

Kalorijos 132 kcal
7% DV
Iš viso riebalų 1.8g
3% DV
Mononesočiosios riebalų rūgštys0.5g
Polinesočiosios riebalų rūgštys0.8g
Sočiosios riebalų rūgštys0.3g
Iš viso angliavandenių 27.1g
9% DV
Skaidulinės medžiagos10.0g
Krakmolas5.8g
Cukrūs11.3g
Baltymai 7.3g
15% DV
Augaliniai baltymai7.3g

Apie

Nekaloringos žalių daržovių salotos, kuriose vyrauja žiediniai kopūstai, papildyti pomidorais ir kalendromis. Jose gausu skaidulų ir vitamino C, baltymų kiekis nedidelis, o riebalų labai mažai.

Ingredientai

Vitaminai ir mineralai

Vitaminai

Maistinė medžiagaKiekisRMV%Pusinės eliminacijos laikas
Cholinas116.5mg21%
Vitaminas A116.0mcg13%
Tiaminas (B1)0.3mg26%
Riboflavinas (B2)0.3mg22%
Niacinas (B3)3.7mg23%
Pantoteno rūgštis (B5)2.2mg44%
Vitaminas B60.9mg51%
Folatai (B9)203.0mcg51%
Vitaminas C180.0mg200%
Vitaminas E1.2mg8%
Vitaminas K237.0mcg198%

Mineralai

Maistinė medžiagaKiekisRMV%Pusinės eliminacijos laikas
Kalcis124.0mg12%
Varis269.0mcg30%
Geležis3.5mg19%
Magnis89.0mg21%
Fosforas205.0mg29%
Kalis1440.0mg31%
Selenas8.0mcg15%
Natris146.0mg6%
Cinkas1.8mg16%

Cauliflower, Tomato, and Cilantro Salad

Headnote



This is a study in freshness and contrast: the quiet sweetness of raw cauliflower, the acidity of ripe tomato, and the clean lift of cilantro. It is not a dressed-down dish, but a disciplined one, where restraint allows each ingredient to remain distinct while forming a complete whole. Serve it cold and crisp, with the balance held just at the edge of ripeness.

Recipe essentials



  • Dish category: Salad

  • Cuisine or origin: Contemporary

  • Course type: Starter or light side

  • Yield: 2 servings

  • Serving size: 235 g

  • Prep time: 15 minutes

  • Cook time: 0 minutes

  • Total time: 15 minutes

  • Difficulty: Easy


  • Equipment



  • Large mixing bowl

  • Sharp chef’s knife

  • Cutting board

  • Fine grater or food processor with grating blade

  • Small serving bowl or shallow platter


  • Ingredients



    Salad


  • Cauliflower, 300 g, trimmed into florets

  • Tomato, 140 g, ripe and firm

  • Cilantro, 30 g, leaves and tender stems


  • Method



  • 1. Trim the cauliflower and grate it finely, or pulse it briefly in a food processor until it resembles coarse couscous. Do not purée it; the texture must remain dry, distinct, and lightly granular.


  • 2. Cut the tomato into small, even dice, keeping the pieces neat so they release only a modest amount of juice. If the tomato is especially wet, let it drain briefly in the cutting board or bowl while you prepare the cilantro.


  • 3. Pick the cilantro leaves and tender stems, then chop them just enough to distribute evenly without bruising them into a paste. The herb should remain vivid and aromatic.


  • 4. Combine the cauliflower, tomato, and cilantro in a large bowl. Fold gently for 20 to 30 seconds until the components are evenly distributed and the tomato begins to lightly stain the cauliflower with its juices.


  • 5. Taste the salad as it rests for 2 minutes. The finished texture should be crisp, lightly moist, and clean on the palate, with each ingredient still clearly identifiable.


  • Plating and serving



    Mound the salad lightly in a shallow bowl or on a small platter, keeping the edges loose rather than compressed. Present it cold, with the tomato scattered through the cauliflower and the cilantro visible at the surface for brightness and lift.

    Professional notes



    The success of this dish depends on cut size: too fine, and the cauliflower loses presence; too coarse, and the salad feels unfinished. Use ripe tomato for acidity and juiciness, but avoid excess liquid, which will dull the texture. Handle the cilantro gently so its perfume remains fresh rather than grassy.
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