Recipes · Uzbek · Salads
Morkovcha (Uzbek Korean-Style Carrot Salad)
One serving has 209 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin A (219%), vitamin K (60%), manganese (26%), pyridoxine (26%) and fiber (20%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (216 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 180 g Carrots, raw
- 5 g Garlic, raw
- 1 g Coriander seeds
- 0.5 g Black pepper
- 1 g Cayenne pepper
- 10 g Vinegar, white
- 12 g Vegetable oil
- 3 g Sugar
- 1.2 g Salt
- 2 g Cilantro, fresh
Method
- Julienne the carrots into fine matchsticks, either by hand or with a shredder.
- Toss the carrots with the sugar, salt and vinegar and let stand 10 minutes to soften slightly and release some liquid.
- Heat the oil in a small pan until hot, then add the crushed garlic, coriander, black pepper and cayenne off the heat, letting the residual heat bloom the spices for a few seconds.
- Pour the hot spiced oil over the carrots and toss well.
- Let marinate at least 30 minutes at room temperature or in the fridge, scatter with cilantro and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 209 kcal | 10% |
| Carbohydrates | 23.4 g | |
| Water | 173 mL | |
| Fiber | 6 g | 20% |
| Protein | 2.3 g | 5% |
| Tryptophan | 0.03 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.15 g | |
| Leucine | 0.2 g | |
| Lysine | 0.2 g | |
| Methionine | 0.04 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.14 g | |
| Histidine | 0.08 g | |
| Fat | 12.8 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 7.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 81.5 mg | 8% |
| Copper | 0.12 mg | 13% |
| Iron | 0.96 mg | 5% |
| Magnesium | 29.2 mg | 9% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 79.8 mg | 11% |
| Potassium | 646 mg | 14% |
| Selenium | 1.4 µg | 2% |
| Sodium | 592 mg | |
| Zinc | 0.58 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) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 36.7 µg | 9% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 17.9 mg | 4% |
| Vitamin A | 1,531 µg | 219% |
| Vitamin C | 13.7 mg | 18% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 53.7 µg | 60% |
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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