Recipes · Tunisian · Salads
Ommek Houria (Spicy Carrot Salad)
One serving has 210 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin A (216%), vitamin K (36%), pyridoxine (28%), vitamin E (23%), manganese (22%) and fiber (20%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (221 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 180 g Carrots, raw
- 6 g Garlic, raw
- 8 g Sriracha
- 1 g Caraway seeds
- 12 g Olive oil
- 5 g Vinegar, white
- 1 g Salt
- 8 g Olives, black
Method
- Peel and slice the carrots, then simmer in salted water for 15-20 minutes until very tender.
- Drain well and mash with a fork or potato masher until coarsely pureed.
- Mix in the crushed garlic, harissa (or the sriracha here), caraway seeds, olive oil, vinegar and salt.
- Spread onto a plate and drizzle with a little more olive oil.
- Scatter black olives on top and serve at room temperature or cold, as a starter with bread (chopped hard-boiled egg and tuna are classic non-vegan garnishes too, if you'd like).
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 210 kcal | 10% |
| Carbohydrates | 21.7 g | |
| Water | 179 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 2.5 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.16 g | |
| Leucine | 0.22 g | |
| Lysine | 0.21 g | |
| Methionine | 0.05 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.13 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.16 g | |
| Histidine | 0.09 g | |
| Fat | 13.6 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 86.3 mg | 9% |
| Copper | 0.13 mg | 14% |
| Iron | 1.5 mg | 8% |
| Magnesium | 27.3 mg | 9% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 82 mg | 12% |
| Potassium | 640 mg | 14% |
| Selenium | 1.3 µg | 2% |
| Sodium | 742 mg | |
| Zinc | 0.59 mg | 7% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.56 mg | 11% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 36.2 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 18.3 mg | 4% |
| Vitamin A | 1,515 µg | 216% |
| Vitamin C | 14.9 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 32.1 µg | 36% |
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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