Grated Carrot and Coconut Salad

Grated Carrot and Coconut Salad

Carrot is rich in beta-carotene which is an antioxidant that gives it a bright orange colour.  Beta carotene is digested in the intestines where it is converted into Vitamin A. It is also rich in phytonutrient called polyacetylenes . Carrot reduces the risk of cancer and cardio-vascular diseases. It is good for the skin and it gives a glowing complexion to the skin. It is also good for the gums and teeth. Tradition has it that carrot is good for eye sight.

Excess Vitamin A is stored in the body for future use; whereas excess vitamin B and C are disposed through urine.

Carrot has a sweet flavour and therefore is suitable for making juice, cakes and muffins.  Carrot is also used in soups, dips and coleslaw. Baby carrots make an excellent snack. Eating carrot raw or steamed gives the best result.

Carrots are stored in the refrigerator in sealed plastic bags. If the carrots come with green tops, it is better to remove them before storing as otherwise they will continue to draw out nutrients and moisture from the roots.

                                       Recipe summary
                                                 For
                           Grated Carrot and Coconut Salad

Preparation time: 20 minutes
Cooing time :0

Serves: 4

Ingredients

Mix all ingredients in a large bowl.

1 grated  carrot, 1 red Capsicum, chopped fine,
1 onion, chopped fine, 1 green chilli seeded and chopped fine, ¼ cup grated coconut,½ teaspoon salt,1 pinch black pepper and 1 tablespoon of lemon juice. Adjust seasoning.

Grated Carrot and Coconut Salad

 Grated Carrot and Coconut Salad is ready.

                                                                                  

Recipe follows in detail with pictures.

                     

                                     

          

Preparation time: 20 minutes
Cooing time :0
Serves: 4

Ingredients for Grated Carrot and Coconut Salad

grated Ingredients

Ingredients

Main

1 carrot    100 grams, washed peeled and grated
Others

1 red Capsicum, chopped fine.

1 onion, chopped fine

1 green chilli seeded and chopped fine.

¼ cup grated coconut

½ teaspoon salt

1 pinch black pepper

1 tablespoon of lemon juice

 

Method:

1.       Mix all ingredients in a large bowl. Add salt and lime juice to your taste.

2.       Serve with rice.

Moringa pod curry, rice, curried egg and grated coconut and carrot salad

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.

Nutrient	Value	Unit
Water	398.7	g
Energy	290.2	kcal
Protein	5.6	g
Total lipid (fat)	14.4	g
Carbohydrate, by difference	38.7	g
Fiber, total dietary	12.4	g
Sugars, total	20.6	g
Calcium, Ca	77.9	mg
Iron, Fe	2.5	mg
Magnesium, Mg	62.6	mg
Phosphorus, P	166.6	mg
Potassium, K	1,083.8	mg
Sodium, Na	1,058.8	mg
Zinc, Zn	1.4	mg
Vitamin C, total ascorbic acid	311.5	mg
Thiamin	0.3	mg
Riboflavin	0.3	mg
Niacin	3.4	mg
Vitamin B-6	0.9	mg
Folate, DFE	145.0	µg
Vitamin B-12	0.0	µg
Vitamin A, RAE	1,157.9	µg
Vitamin A, IU	23,148.1	IU
Vitamin E (alpha-tocopherol)	4.1	mg
Vitamin D (D2 + D3)	0.0	µg
Vitamin D	0.0	IU
Vitamin K (phylloquinone)	25.7	µg
Fatty acids, total saturated	12.0	g
Fatty acids, total monounsaturated	0.6	g
Fatty acids, total polyunsaturated	0.4	g
Cholesterol	0.0	mg
Caffeine	0.0	mg
Fatty acids, total trans	0.0	g
Ash	5.2	g
Copper, Cu	0.3	mg
Manganese, Mn	1.1	mg
Selenium, Se	4.9	µg
Folate, total	145.0	µg
Folic acid	0.0	µg
Folate, food	145.0	µg
Retinol	0.0	µg