Recipes · Turkish · Salads
Piyaz
One serving has 332 kcal and 12 g protein, and at least a fifth of a woman's daily need of vitamin K (164%), manganese (51%), copper (44%), folate (31%), fiber (29%) and iron (29%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (264 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: sulphite
Ingredients
- 150 g White beans, canned
- 40 g Onions, red, raw
- 40 g Tomatoes, raw
- 8 g Parsley, fresh
- 15 g Olive oil
- 10 g Vinegar, cider
- 0.6 g Salt
- 0.5 g Lemon zest
Method
- Drain and rinse the beans, then put them in a bowl.
- Thinly slice the red onion and toss it with a pinch of the salt to soften slightly.
- Add the onion, chopped tomato and parsley to the beans.
- Dress with the olive oil, vinegar, remaining salt and sumac, and toss gently to combine.
- Let sit for 10 minutes before serving so the flavors meld.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 332 kcal | 16% |
| Carbohydrates | 37.8 g | |
| Water | 195 mL | |
| Fiber | 8.7 g | 29% |
| Protein | 11.9 g | 25% |
| Tryptophan | 0.14 g | |
| Threonine | 0.49 g | |
| Isoleucine | 0.5 g | |
| Leucine | 0.9 g | |
| Lysine | 0.79 g | |
| Methionine | 0.17 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.62 g | |
| Tyrosine | 0.32 g | |
| Valine | 0.6 g | |
| Histidine | 0.32 g | |
| Fat | 15.6 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 135 mg | 14% |
| Copper | 0.4 mg | 44% |
| Iron | 5.3 mg | 29% |
| Magnesium | 89.5 mg | 29% |
| Manganese | 0.91 mg | 51% |
| Phosphorus | 163 mg | 23% |
| Potassium | 887 mg | 19% |
| Selenium | 2.6 µg | 5% |
| Sodium | 751 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 0.56 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.4 mg | 8% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 123 µg | 31% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 6.2 mg | 1% |
| Vitamin A | 50.5 µg | 7% |
| Vitamin C | 19.7 mg | 26% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 148 µg | 164% |
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
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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