Recipes · Iranian · Appetizers
Zeytoon Parvardeh (Marinated Olives with Walnuts and Pomegranate)
One serving has 224 kcal and 2 g protein, and at least a fifth of a woman's daily need of manganese (31%) and copper (29%). Ready in 65 minutes.
- Preparation: 60 min
- Cooking: 5 min
- Makes: 1 serving (69.6 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
- Contains: nut
Ingredients
- 40 g Olives, green
- 10 g Walnuts
- 3 g Garlic, raw
- 8 g Olive oil
- 8 g Molasses
- 0.3 g Mint, dried
- 0.3 g Cayenne pepper
Method
- Toast the walnuts in a dry skillet over medium heat for 3-4 minutes, tossing often, until fragrant, then roughly chop them.
- Lightly crush the olives with the flat of a knife (or leave them whole) and put them in a bowl with the crushed garlic.
- Stir in the pomegranate molasses (plain molasses is a fair stand-in if that's what you have), olive oil, dried mint and a pinch of cayenne, and toss well to coat the olives.
- Fold in the toasted walnuts, then cover and marinate in the fridge for at least 1 hour, and up to 3 days for the best flavor, stirring occasionally.
- Serve cold as an appetizer with bread, letting diners scoop a little of the marinade with each olive.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 224 kcal | 11% |
| Carbohydrates | 10.2 g | |
| Water | 34.1 mL | |
| Fiber | 2.2 g | 8% |
| Protein | 2.2 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.13 g | |
| Lysine | 0.05 g | |
| Methionine | 0.03 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.09 g | |
| Histidine | 0.04 g | |
| Fat | 20.7 g | |
| Monounsaturated | 11.3 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.1 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 57.4 mg | 6% |
| Copper | 0.26 mg | 29% |
| Iron | 1.3 mg | 7% |
| Magnesium | 42.6 mg | 14% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 45 mg | 6% |
| Potassium | 202 mg | 4% |
| Selenium | 2.7 µg | 5% |
| Sodium | 627 mg | |
| Zinc | 0.4 mg | 5% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.03 mg | 3% |
| Niacin (vitamin B3) | 0.35 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 13 µg | 3% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 11.5 mg | 3% |
| Vitamin A | 15.9 µg | 2% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.8 mg | 19% |
| Vitamin K | 5.9 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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