Korean Carrot Salad
Good nutritional profile
Raw shredded carrot marinated with vinegar, garlic and hot spiced oil.
Korean carrot salad, or morkovcha, comes from the Korean communities of Central Asia and Russia: finely shredded raw carrot is marinated with vinegar, sugar, garlic, ground coriander and red pepper and dressed with sizzling-hot sunflower oil. A 100 g side portion has about 115 kcal, 8 g fat (mostly polyunsaturated), 6 g sugar and 380 mg sodium, and it is very high in vitamin A from the carrots.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1g | 1.8% |
| Fat | 7.9g | 11.3% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 4.55g | Estimate |
| Fiber | 2.6g | 10.4% |
| Water | 78g | 3.1% |
| Calories | 114 | 5.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.82 | g | 4.1% |
| Monounsaturated | 1.57 | g | 6.3% |
| Polyunsaturated | 5.1 | g | 39.2% |
| Omega-3 | 1.53 | g | Estimate |
| Omega-6 | 3.57 | g | Estimate |
| Trans | 0 | g | 0.0% |
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 | 5.7 | mg |
| Vitamin E | 3.39 | mg |
| Selenium | 0.59 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 693 | mcg | 77.0% |
| vitamin B1 | 0.06 | mg | 5.0% |
| vitamin B2 | 0.053 | mg | 4.1% |
| vitamin B3 | 0.85 | mg | 5.3% |
| vitamin B6 | 0.144 | mg | 8.5% |
| vitamin B9 | 15.9 | mcg | 4.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 5.7 | mg | 6.3% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 3.39 | mg | 22.6% |
| vitamin K | 11.5 | mcg | 9.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36.2 | mg | 3.6% |
| iron | 0.398 | mg | 2.2% |
| magnesium | 12.7 | mg | 3.2% |
| phosphorus | 35.3 | mg | 5.0% |
| potassium | 285 | mg | 11.0% |
| sodium | 379 | mg | 16.5% |
| zinc | 0.256 | mg | 2.3% |
| copper | 0.051 | mg | 5.7% |
| manganese | 0.18 | mg | 7.8% |
| selenium | 0.588 | mcg | 1.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 20 | mg | 2.9% | 90% |
| Isoleucine | 50 | mg | 3.6% | 120% |
| Leucine limiting | 54 | mg | 2.0% | 64% |
| Lysine | 50 | mg | 2.4% | 75% |
| Methionine | 21 | mg | 2.0% | 66% |
| Phenylalanine | 62 | mg | 3.5% | 109% |
| Threonine | 45 | mg | 4.3% | 130% |
| Tryptophan | 13 | mg | 4.6% | 142% |
| Valine | 55 | mg | 3.0% | 99% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Carrots, peeled 600 g
- Salt 1 tsp
- Sugar 1 tbsp
- White vinegar (9%) 2 tbsp
- Garlic, pressed 4 cloves (16 g)
- Ground coriander 2 tsp
- Ground red pepper 0.5 tsp
- Ground black pepper 0.25 tsp
- Sunflower oil 60 ml
Instructions
- 1
Cut the carrots into long, thin matchsticks on a julienne grater and put them in a large bowl.
- 2
Sprinkle the carrots with the salt and sugar, rub them with your hands for 1 minute and leave for 10 minutes to release juice.
- 3
Pour the vinegar over the carrots, add the garlic and toss well.
- 4
Make a well in the center of the carrots and put the coriander, red pepper and black pepper into it.
- 5
Heat the oil in a small pan until it just starts to smoke, about 3 minutes, and pour it directly onto the spices so they sizzle.
- 6
Mix thoroughly, cover and refrigerate for at least 3 hours, preferably overnight, before serving.