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Fresh Kale Salad
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Fresh Kale Salad

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Fresh kale salad provides the goodness of kale, fresh tomatoes and onion with simple homemade lemon dressing. This salad is a rich source of vitamin A and K and good source of vitamin C. It can be served as a side dish with lunch and dinner.

Amount of Nutrients and Daily Value (DV) per Serving (50g):

Calories: 18.6kcal (%DV 0.9)
Protein: 0.6g (%DV 1.2)
Fat: 0.1g (%DV 0.2)
Carbohydrates: 4.5g (%DV 1.6)
Dietary fiber: 0.6g (%DV 2.1)
Vitamin A: 500.7mcg (%DV 55.6)
Vitamin C: 9.0mg (%DV 10.0)
Vitamin K: 140.6mcg (%DV 117.2)

Fresh kale salad provides the goodness of kale, fresh tomatoes and onion with simple homemade lemon dressing. This salad is a rich source of vitamin A and K and good source of vitamin C. It can be served as a side dish with lunch and dinner.

Amount of Nutrients and Daily Value (DV) per Serving (50g):

Calories: 18.6kcal (%DV 0.9)
Protein: 0.6g (%DV 1.2)
Fat: 0.1g (%DV 0.2)
Carbohydrates: 4.5g (%DV 1.6)
Dietary fiber: 0.6g (%DV 2.1)
Vitamin A: 500.7mcg (%DV 55.6)
Vitamin C: 9.0mg (%DV 10.0)
Vitamin K: 140.6mcg (%DV 117.2)

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Fresh Kale Salad

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Fresh kale salad provides the goodness of kale, fresh tomatoes and onion with simple homemade lemon dressing. This salad is a rich source of vitamin A and K and good source of vitamin C. It can be served as a side dish with lunch and dinner.

Amount of Nutrients and Daily Value (DV) per Serving (50g):

Calories: 18.6kcal (%DV 0.9)
Protein: 0.6g (%DV 1.2)
Fat: 0.1g (%DV 0.2)
Carbohydrates: 4.5g (%DV 1.6)
Dietary fiber: 0.6g (%DV 2.1)
Vitamin A: 500.7mcg (%DV 55.6)
Vitamin C: 9.0mg (%DV 10.0)
Vitamin K: 140.6mcg (%DV 117.2)

Fresh kale salad provides the goodness of kale, fresh tomatoes and onion with simple homemade lemon dressing. This salad is a rich source of vitamin A and K and good source of vitamin C. It can be served as a side dish with lunch and dinner.

Amount of Nutrients and Daily Value (DV) per Serving (50g):

Calories: 18.6kcal (%DV 0.9)
Protein: 0.6g (%DV 1.2)
Fat: 0.1g (%DV 0.2)
Carbohydrates: 4.5g (%DV 1.6)
Dietary fiber: 0.6g (%DV 2.1)
Vitamin A: 500.7mcg (%DV 55.6)
Vitamin C: 9.0mg (%DV 10.0)
Vitamin K: 140.6mcg (%DV 117.2)

Read more
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Ingredients

20 minutes
5-6 servings
  • 2 cupsKale (blanched and chopped)
  • 1/2 cupTomatoes (chopped)
  • 1 tbspOnions (chopped)
  • 1/2 cupCucumber (chopped)
  • Ingredients for dressing:
  • 1 tbspLemon juice
  • 1/2 tspSalt
  • 1 tspBlack Pepper (powder)
  • 1 tspHoney
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Steps

20 minutes
  1. 1

    Take a bowl and mix the ingredients given for the dressing properly.

  2. 2

    Now, add the blanched and chopped vegetables in prepared dressing. Mix the ingredients properly with the dressing.

  3. 3

    Fresh kale salad is ready.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on February 11, 2020 16:21
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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