Recipes · Burmese · Salads
Lahpet Thoke (Burmese Tea Leaf Salad)
One serving has 215 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (95%), copper (43%), manganese (38%), pyridoxine (28%), magnesium (23%) and phosphorus (22%). Ready in 20 minutes.
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- Preparation: 15 min
- Cooking: 5 min
- Makes: 1 serving (149 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish, mustard, peanut, sesame, shellfish
Ingredients
- 40 g Mustard greens, pickled
- 15 g Peanuts, roasted
- 5 g Sesame seeds
- 15 g Shrimp, raw
- 30 g Tomatoes, raw
- 20 g Lettuce, leaf, raw
- 6 g Garlic, raw
- 6 g Vegetable oil
- 4 g Fish sauce
- 5 g Lime juice
- 3 g Chili peppers, green, raw
Method
- Rinse the pickled mustard greens to reduce their saltiness, then chop coarsely; this stands in for the fermented tea leaves (lahpet) used in Myanmar, which aren't available here.
- Toast the sesame seeds in a dry pan until golden, and fry the sliced garlic in the oil until crisp; set both aside.
- Finely chop the raw shrimp (it stands in for the small dried shrimp traditionally used) and toss it through the chopped mustard greens with the fish sauce and lime juice.
- Add the peanuts, sesame seeds, sliced tomato and shredded lettuce, and toss everything together.
- Scatter with the fried garlic and sliced chili, and serve immediately as a starter or side salad.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 215 kcal | 10% |
| Carbohydrates | 11.2 g | |
| Water | 110 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 9.2 g | 19% |
| Tryptophan | 0.06 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.34 g | |
| Lysine | 0.2 g | |
| Methionine | 0.08 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.24 g | |
| Histidine | 0.13 g | |
| Fat | 16.2 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 2.5 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 24.1 mg | |
| Calcium | 118 mg | 12% |
| Copper | 0.39 mg | 43% |
| Iron | 1.8 mg | 10% |
| Magnesium | 71 mg | 23% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 153 mg | 22% |
| Potassium | 418 mg | 9% |
| Selenium | 4.8 µg | 9% |
| Sodium | 629 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 63.7 µg | 16% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 26.8 mg | 6% |
| Vitamin A | 108 µg | 15% |
| Vitamin C | 16.6 mg | 22% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 85.5 µg | 95% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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