Recipes · Indonesian · Salads
Pecel (Vegetable Salad with Peanut Sauce)
One serving has 322 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (249%), manganese (74%), vitamin C (73%), niacin (50%), folate (44%) and magnesium (43%). Ready in 20 minutes.
- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (252 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 40 g Bean sprouts, raw
- 40 g Green beans, raw
- 40 g Spinach, raw
- 30 g Bitter melon, raw
- 40 g Peanuts, roasted
- 5 g Chili peppers, red, raw
- 3 g Garlic, raw
- 8 g Sugar, brown
- 5 g Tamarind pulp
- 1 g Salt
- 40 g Water
Method
- Bring a pot of water to the boil and blanch the green beans, bean sprouts, spinach and bitter melon separately for 1-2 minutes each until just tender, then drain well.
- Grind or blend the roasted peanuts with the chili and garlic until fairly fine.
- Add the palm sugar (brown sugar stand-in), tamarind pulp, salt and water to the peanut mixture and blend into a smooth, pourable sauce, adjusting the water for consistency.
- Arrange the blanched vegetables on a plate.
- Spoon the peanut sauce generously over the vegetables and serve at room temperature, often with a side of steamed rice or rice crackers.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 322 kcal | 15% |
| Carbohydrates | 28.6 g | |
| Water | 186 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 13.6 g | 28% |
| Tryptophan | 0.13 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.48 g | |
| Leucine | 0.83 g | |
| Lysine | 0.53 g | |
| Methionine | 0.16 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.62 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.56 g | |
| Histidine | 0.31 g | |
| Fat | 20.3 g | |
| Monounsaturated | 10.5 g | |
| Polyunsaturated | 4.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 0 mg | |
| Calcium | 106 mg | 11% |
| Copper | 0.35 mg | 39% |
| Iron | 2.9 mg | 16% |
| Magnesium | 134 mg | 43% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 224 mg | 32% |
| Potassium | 780 mg | 17% |
| Selenium | 5.3 µg | 10% |
| Sodium | 434 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 6.9 mg | 50% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 178 µg | 44% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 47.3 mg | 11% |
| Vitamin A | 212 µg | 30% |
| Vitamin C | 54.9 mg | 73% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 224 µg | 249% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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