Recipes · Russian · Dips and Spreads
Kabachkovaya Ikra (Russian Courgette Spread)
One serving has 193 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin C (59%), vitamin A (52%), vitamin E (41%), pyridoxine (38%), manganese (31%) and riboflavin (23%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (303 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Gluten-free, Low carb
Ingredients
- 200 g Courgette (zucchini), raw
- 12 g Sunflower oil
- 30 g Onions, raw
- 40 g Carrots, raw
- 15 g Tomato paste
- 3 g Garlic, raw
- 2 g Sugar
- 0.5 g Salt
- 0.1 g Black pepper
Method
- Peel the courgette if its skin is tough and scoop out any large seeds, then cut it into small cubes; dice the onion and grate the carrot.
- Fry the courgette in half the oil over medium-high heat for 8-10 minutes, until lightly golden, and tip it into a heavy pan.
- Fry the onion and carrot in the rest of the oil for 6-8 minutes until soft and golden, and add them to the courgette.
- Stir in the tomato paste, cover and stew over low heat for 30 minutes, stirring now and then.
- Blend until smooth, put it back in the pan with the crushed garlic, sugar, salt and pepper, and cook uncovered for 10-15 minutes more, stirring, until thick enough to spread.
- Leave to cool and chill; serve cold on rye or white bread. Russians also bottle it for the winter, and the shop-bought jars are a Soviet classic.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 193 kcal | 9% |
| Carbohydrates | 18.8 g | |
| Water | 264 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 4 g | 8% |
| Tryptophan | 0.04 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.22 g | |
| Lysine | 0.21 g | |
| Methionine | 0.05 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.16 g | |
| Histidine | 0.09 g | |
| Fat | 12.8 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 63.5 mg | 6% |
| Copper | 0.2 mg | 22% |
| Iron | 1.4 mg | 8% |
| Magnesium | 51 mg | 16% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 116 mg | 17% |
| Potassium | 859 mg | 18% |
| Selenium | 1.8 µg | 3% |
| Sodium | 248 mg | |
| Zinc | 0.92 mg | 12% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.25 mg | 23% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.49 mg | 38% |
| Folate (vitamin B9) | 63.2 µg | 16% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 30.9 mg | 7% |
| Vitamin A | 365 µg | 52% |
| Vitamin C | 44.6 mg | 59% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.1 mg | 41% |
| Vitamin K | 16.6 µg | 18% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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