- 200 g black-eyed peas
- salt
- 6 tablespoons dill
- 6 spring onions
- 1 red bell pepper
- 300 g smoked trout
- 6 tablespoons caper, unsalted
For the dressing
- 50 g olive oil
- juice from 2 lemons
- 1 tablespoon soft mustard
- salt
- pepper
- 1 teaspoon garlic powder
Black-eyed peas and smoked trout salad
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Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
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Egg Free Diet
It is usually followed when someone is allergic to this food.
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Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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10'
Ηands on
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6-8
Portion(s)
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1
Difficulty
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Method
Special thanks to Christina Tsagkli for this recipe!
- Boil the black-eyed beans for 20 minutes. When they are ready, strain and season with salt.
- Finely chop the dill, spring onions, and pepper into 0,5 cm cubes and place them in a bowl.
- Cut the trout into small pieces, add it to the bowl and add the unsalted caper.
For the dressing
- In a bowl, mix the olive oil, lemon, mustard, salt and pepper, and garlic.
- Place on top of the rest of the ingredients and serve.
Nutritional
Chart
Nutrition information per portion
206
Calories (kcal)
10
%
Calories
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
9.2
Total Fat (g)
13
%
Fatty Acids
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
1.5
Saturated Fat (g)
8
%
Saturated Fats
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
14.0
Total Carbs (g)
5
%
Carbohydrates
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
2.4
Sugars (g)
3
%
Sugars
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
15.0
Protein (g)
30
%
Protein
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
2.1
Fibre (g)
12
%
Fibers
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
1.1
Sodium (g)
18
%
Salt
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by
