Beet Salad
Moderate nutritional value
Grated boiled beets with prunes, walnuts, garlic and mayonnaise.
This Ukrainian salad combines grated boiled beetroot with soaked prunes, toasted walnuts and garlic, dressed with a little mayonnaise. A 150 g serving has about 240 kcal, 16 g fat (mostly polyunsaturated, from the walnuts and the mayonnaise), 4 g of fiber and 16 g of sugars from the beets and prunes. Dressing it with sour cream 15% instead of mayonnaise saves about 50 kcal per serving.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.9g | 5.2% |
| Fat | 11g | 15.7% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 7.5g | Estimate |
| Fiber | 2.9g | 11.6% |
| Water | 69g | 2.8% |
| Calories | 161 | 7.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.32 | g | 6.6% |
| Monounsaturated | 1.89 | g | 7.6% |
| Polyunsaturated | 7.01 | g | 53.9% |
| Omega-3 | 2.103 | g | Estimate |
| Omega-6 | 4.907 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.08 | mg |
| Vitamin E | 0.35 | mg |
| Selenium | 1.27 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 7.03 | mcg | 0.8% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.064 | mg | 4.9% |
| vitamin B3 | 0.545 | mg | 3.4% |
| vitamin B6 | 0.121 | mg | 7.1% |
| vitamin B9 | 64.2 | mcg | 16.1% |
| vitamin B12 | 0.008 | mcg | 0.3% |
| vitamin C | 3.08 | mg | 3.4% |
| vitamin D | 0.013 (1 IU) | mcg | 0.1% |
| vitamin E | 0.346 | mg | 2.3% |
| vitamin K | 17.8 | mcg | 14.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 27.7 | mg | 2.8% |
| iron | 0.962 | mg | 5.3% |
| magnesium | 35.3 | mg | 8.8% |
| phosphorus | 68.2 | mg | 9.7% |
| potassium | 347 | mg | 13.3% |
| sodium | 264 | mg | 11.5% |
| zinc | 0.592 | mg | 5.4% |
| copper | 0.227 | mg | 25.2% |
| manganese | 0.586 | mg | 25.5% |
| selenium | 1.27 | mcg | 2.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 56 | mg | 8.0% | 93% |
| Isoleucine | 101 | mg | 7.2% | 89% |
| Leucine | 169 | mg | 6.2% | 74% |
| Lysine limiting | 93 | mg | 4.4% | 51% |
| Methionine | 75 | mg | 7.1% | 87% |
| Phenylalanine | 178 | mg | 10.2% | 115% |
| Threonine | 98 | mg | 9.3% | 104% |
| Tryptophan | 34 | mg | 12.1% | 137% |
| Valine | 122 | mg | 6.7% | 81% |
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Allergens
Recipe
See full recipeIngredients
- Beetroot 3 medium (600 g raw, 500 g boiled and peeled)
- Prunes, pitted 80 g
- Walnuts, shelled 60 g
- Garlic 2 cloves (8 g)
- Mayonnaise 3 tbsp (45 g)
- Salt 0.5 tsp (3 g)
- Black pepper, ground a pinch
Instructions
- 1
Wash the beets, cover them with water in their skins and boil for 50-60 minutes until a knife goes in easily.
- 2
Drain, cool the beets under cold water, peel them and grate on the coarse side of a grater.
- 3
Pour boiling water over the prunes, leave for 10 minutes, drain and cut into strips.
- 4
Toast the walnuts in a dry frying pan for 3-4 minutes and chop them coarsely.
- 5
Crush the garlic and mix it with the mayonnaise.
- 6
Combine the beets, prunes and most of the walnuts, add the garlic mayonnaise, salt and pepper, and mix.
- 7
Sprinkle with the remaining walnuts and chill for 30 minutes before serving.