Recipes · Lebanese · Salads
Malfouf Salad (Lebanese Cabbage Salad)
One serving has 137 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (133%), vitamin C (82%) and manganese (21%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (182 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 150 g Cabbage, green, raw
- 5 g Mint, fresh
- 4 g Garlic, raw
- 12 g Lemon juice
- 10 g Olive oil
- 0.8 g Salt
Method
- Shred the cabbage very finely.
- Finely chop the mint and crush the garlic.
- Whisk the lemon juice, olive oil, garlic and salt together into a dressing.
- Toss the cabbage and mint with the dressing, massaging it in a little with your hands to soften the cabbage.
- Let stand 10 minutes before serving so the flavors develop.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 137 kcal | 6% |
| Carbohydrates | 11.3 g | |
| Water | 156 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 2.4 g | 5% |
| Tryptophan | 0.02 g | |
| Threonine | 0.07 g | |
| Isoleucine | 0.06 g | |
| Leucine | 0.09 g | |
| Lysine | 0.08 g | |
| Methionine | 0.02 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.06 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.08 g | |
| Histidine | 0.04 g | |
| Fat | 10.2 g | |
| Monounsaturated | 7.3 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 78.2 mg | 8% |
| Copper | 0.05 mg | 6% |
| Iron | 1.4 mg | 8% |
| Magnesium | 22.9 mg | 7% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 49.1 mg | 7% |
| Potassium | 306 mg | 7% |
| Selenium | 1 µg | 2% |
| Sodium | 340 mg | |
| Zinc | 0.38 mg | 5% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.44 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 72.3 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 17.6 mg | 4% |
| Vitamin A | 17.6 µg | 3% |
| Vitamin C | 61.5 mg | 82% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 120 µg | 133% |
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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