Healthy, stuffed salad leaves with fruity mango chutney
raw-vegan
Ingredients (for servings, )
| For the mango chutney | |
|---|---|
| 1 | Mango, raw (organic?) (12 oz) |
| 7 ⅓ oz | Zucchini, raw, (organic?) |
| 3 ½ oz | Sweet peppers, red, raw (organic?) |
| 1 oz | Coriander leaves, raw |
| ½ | Chili peppers, red, raw (organic?) (0.09 oz) |
| ⅞ oz | Onions, raw (organic?) |
| 2 tbsp | Lemon juice (raw?, organic?) (0.51 oz) |
| 1 dash | Sea salt (raw?, organic?) (0.01 oz) |
| ¼ tsp | Cayenne pepper (raw?, organic?) (0.02 oz) |
| For the hemp sauce | |
| 2 ⅛ oz | Cauliflower, raw (organic?) |
| 1 tbsp chopped | Chives, raw (organic?) (0.11 oz) |
| 1 oz | Hemp seeds, peeled, raw (organic?) |
| 90 ml | Drinking water, raw (organic?) (3.2 oz) |
| 100 ml | Rapeseed oil (canola, HOLL oil, kernel oil), cold pressed?, organic? (3.2 oz) |
| 30 ml | Lemon juice (raw?, organic?) (1.1 oz) |
| 1 tbsp | Apple cider vinegar (raw?, organic?) (0.52 oz) |
| 1 dash | Sea salt (raw?, organic?) (0.01 oz) |
| ¼ tsp, ground | Black pepper (organic?, raw?) (0.02 oz) |
| 1 tsp | Yeast flakes: noble yeast, nutritional yeast, yeast powder (raw?, organic?) (0.05 oz) |
| For serving | |
| ½ | Romaine lettuce, raw, organic? (5.3 oz) |
Equipment
- blender or hand-held blender / immersion blender
- citrus juicer (lemon squeezer)
Type of preparation
- chop or grind
- squeeze
- purée
- peel
Preparation
For the mango chutney
Peel and dice the mango and place it in a large bowl. Wash the zucchini, dice very finely and add it.The original recipe contains 200g of mango.
Motivation and a link to the original recipe can be found under Notes.
Finely chop the pepper, coriander leaves, chili and onion and add them as well. Mix everything with the lemon juice, sea salt and cayenne pepper.
If you freshly squeeze the lemon juice for this recipe, you will need a citrus press and at least one medium-sized lemon (≈ 120 grams, with peel) for a quantity of 6 tablespoons (≈ 45 grams).
For the hemp sauce
Wash the cauliflower and chives, chop finely and place in a blender.Add hemp seeds, water, oil, lemon juice, apple cider vinegar, salt, pepper and nutritional yeast to the blender. Puree until you get a smooth dressing.
In the original recipe, both the amount of salt and oil are significantly higher. It also uses sunflower and olive oil, which we replaced with rapeseed oil.
For serving
Pick the lettuce leaves, wash them thoroughly and shake them dry. Add mango chutney (approx. 60 ml per leaf) to the leaves and garnish the filled lettuce leaves with the hemp sauce.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 331 kcal | 16.6% |
| Fat/Lipids | 28 g | 39.3% |
| Saturated Fats | 2.2 g | 11.1% |
| Carbohydrates (inc.dietary fiber) | 20 g | 7.5% |
| Sugars | 15 g | 17.0% |
| Fiber | 4.3 g | 17.0% |
| Protein/Albumin | 5.1 g | 10.3% |
| Cooking Salt (Na:85.4 mg) | 217 mg | 9.0% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 2.9 g | 144.0% |
| Vit | Vitamin K | 89 µg | 119.0% |
| Vit | Vitamin C (ascorbic acid) | 87 mg | 109.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 137 µg | 69.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 6.4 g | 64.0% |
| Vit | Vitamin E, as a-TEs | 5.6 mg | 47.0% |
| Min | Manganese, Mn | 0.90 mg | 45.0% |
| Vit | Vitamin A, as RAE | 281 µg | 35.0% |
| Elem | Potassium, K | 620 mg | 31.0% |
| Min | Copper, Cu | 0.30 mg | 30.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 2.9 g | 144.0% |
| Linoleic acid; LA; 18:2 omega-6 | 6.4 g | 64.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.06 g | 22.0% |
| Threonine (Thr, T) | 0.18 g | 19.0% |
| Valine (Val, V) | 0.25 g | 15.0% |
| Isoleucine (Ile, I) | 0.18 g | 14.0% |
| Lysine (Lys, K) | 0.25 g | 14.0% |
| Phenylalanine (Phe, F) | 0.20 g | 13.0% |
| Leucine (Leu, L) | 0.30 g | 12.0% |
| Methionine (Met, M) | 0.10 g | 10.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 89 µg | 119.0% |
| Vitamin C (ascorbic acid) | 87 mg | 109.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 137 µg | 69.0% |
| Vitamin E, as a-TEs | 5.6 mg | 47.0% |
| Vitamin A, as RAE | 281 µg | 35.0% |
| Thiamine (vitamin B1) | 0.34 mg | 30.0% |
| Vitamin B6 (pyridoxine) | 0.39 mg | 28.0% |
| Riboflavin (vitamin B2) | 0.19 mg | 13.0% |
| Niacin (née vitamin B3) | 2.1 mg | 13.0% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 10.0% |
| Biotin (ex vitamin B7, H) | 1.3 µg | 3.0% |
| Vitamin B12 (Cobalamin) | 0.01 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 620 mg | 31.0% |
| Phosphorus, P | 186 mg | 27.0% |
| Magnesium, Mg | 85 mg | 23.0% |
| Sodium, Na | 85 mg | 11.0% |
| Calcium, Ca | 50 mg | 6.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.90 mg | 45.0% |
| Copper, Cu | 0.30 mg | 30.0% |
| Iron, Fe | 1.7 mg | 12.0% |
| Zinc, Zn | 1.2 mg | 12.0% |
| Selenium, Se | 1.0 µg | 2.0% |
| Fluorine, F | 17 µg | < 0.1% |
| Iod, I (Jod, J) | 0.63 µg | < 0.1% |
These spring roll-like, stuffed salad leaves with mango chutney are impressive in their lightness. Ideal for hot summer days or as a starter
New nutrient profile: According to GDA guidelines, this dish covers more than 100% of the average daily requirement of vitamin K and vitamin C. It also covers about 70% of the daily requirement of folic acid and 50% of that of vitamin E. The ratio of omega-6 to omega-3 fatty acids is below the maximum recommended ratio of 5:1 due to our modification of the original book recipe.
How this recipe came about: This recipe is based on the recipe in the book Stuffed Endive Leaves by David Côté and Mathieu Gallant. We then made adjustments to improve the ingredient composition from a health perspective.
Salt and oil: Both sunflower and olive oil have an unfavorable omega-6 (LA) to omega-3 fatty acid (ALA) ratio, which is why we have replaced both with rapeseed oil. We have also reduced the amount of oil overall, as well as the amount of salt. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors.
Coriander: Opinions vary widely regarding the taste of coriander. Some people react to its intense, slightly soapy aroma with aversion or even nausea. According to statistics in Switzerland, 15% of all allergy sufferers are sensitive to coriander. In these cases, simply leave this ingredient out. However, it is the coriander that gives the dish its exotic note. There is no alternative with a similar taste. Flat-leaf parsley, which looks similar, has a completely different taste. Nevertheless, it is often used as a substitute.
Lemons for the lemon juice: If you want to squeeze the juice fresh, you will need a lemon weighing approx. 120 g (weight with peel) in addition to the appropriate device (citrus press) for the specified amount of 45 ml of lemon juice, or 6 tablespoons.
Recognizing ripe mangos: To get the intense, fruity flavor, it is important to use ripe mangos. You can recognize them by the fact that they can be easily pressed, but do not yet have any bruises.
Regulate the spiciness: If you want to increase the spiciness of this recipe, the easiest way to do this is to increase the amount of chilies. Of course, you can also use cayenne pepper, which is also easier to distribute, but the chilies add a more aromatic taste.
Salad for serving: In addition to romaine lettuce, oak leaf lettuce or endive can also be used as a salad.
