Ingredients Cold soup “Tarator”
| kefir | 3.0 (grain glass) |
| cucumber | 1.0 (piece) |
| garlic onion | 2.0 (piece) |
| canola oil | 3.0 (table spoon) |
| walnut | 100.0 (gram) |
| cream | 125.0 (gram) |
| dill | 2.0 (table spoon) |
| ground black pepper | 1.0 (gram) |
Method of preparation
Cut the peeled cucumber into small pieces or grate on a coarse grater, lightly salt and put in the cold. Garlic, chopped with nuts, vegetable oil, sour cream and yogurt (kefir), beat well with a mixer. Mix the cucumber with the whipped mass, add salt, pepper, herbs to taste. chill well before serving.
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 146.1 kCal | 1684 kCal | 8.7% | 6% | 1153 g |
| Proteins | 3.9 g | 76 g | 5.1% | 3.5% | 1949 g |
| Fats | 10 g | 56 g | 17.9% | 12.3% | 560 g |
| Carbohydrates | 10.7 g | 219 g | 4.9% | 3.4% | 2047 g |
| organic acids | 0.02 g | ~ | |||
| Alimentary fiber | 0.2 g | 20 g | 1% | 0.7% | 10000 g |
| Water | 14.9 g | 2273 g | 0.7% | 0.5% | 15255 g |
| Ash | 0.2 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 100 μg | 900 μg | 11.1% | 7.6% | 900 g |
| Retinol | 0.1 mg | ~ | |||
| Vitamin B1, thiamine | 0.06 mg | 1.5 mg | 4% | 2.7% | 2500 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.8% | 1800 g |
| Vitamin B4, choline | 38.3 mg | 500 mg | 7.7% | 5.3% | 1305 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 4.1% | 1667 g |
| Vitamin B6, pyridoxine | 0.2 mg | 2 mg | 10% | 6.8% | 1000 g |
| Vitamin B9, folate | 13.6 μg | 400 μg | 3.4% | 2.3% | 2941 g |
| Vitamin B12, cobalamin | 0.3 μg | 3 μg | 10% | 6.8% | 1000 g |
| Vitamin C, ascorbic | 5.1 mg | 90 mg | 5.7% | 3.9% | 1765 g |
| Vitamin D, calciferol | 0.02 μg | 10 μg | 0.2% | 0.1% | 50000 g |
| Vitamin E, alpha tocopherol, TE | 5 mg | 15 mg | 33.3% | 22.8% | 300 g |
| Vitamin H, biotin | 2.4 μg | 50 μg | 4.8% | 3.3% | 2083 g |
| Vitamin PP, NE | 0.9474 mg | 20 mg | 4.7% | 3.2% | 2111 g |
| niacin | 0.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 194.1 mg | 2500 mg | 7.8% | 5.3% | 1288 g |
| Calcium, Ca | 109.3 mg | 1000 mg | 10.9% | 7.5% | 915 g |
| Magnesium, Mg | 32.3 mg | 400 mg | 8.1% | 5.5% | 1238 g |
| Sodium, Na | 34.9 mg | 1300 mg | 2.7% | 1.8% | 3725 g |
| Sulfur, S | 25.4 mg | 1000 mg | 2.5% | 1.7% | 3937 g |
| Phosphorus, P | 125.5 mg | 800 mg | 15.7% | 10.7% | 637 g |
| Chlorine, Cl | 75 mg | 2300 mg | 3.3% | 2.3% | 3067 g |
| Trace Elements | |||||
| Aluminum, Al | 36.7 μg | ~ | |||
| Iron, Fe | 0.5 mg | 18 mg | 2.8% | 1.9% | 3600 g |
| Iodine, I | 7 μg | 150 μg | 4.7% | 3.2% | 2143 g |
| Cobalt, Co | 2 μg | 10 μg | 20% | 13.7% | 500 g |
| Manganese, Mn | 0.2542 mg | 2 mg | 12.7% | 8.7% | 787 g |
| Copper, Cu | 74.8 μg | 1000 μg | 7.5% | 5.1% | 1337 g |
| Molybdenum, Mo. | 3.5 μg | 70 μg | 5% | 3.4% | 2000 g |
| Selenium, Se | 1.1 μg | 55 μg | 2% | 1.4% | 5000 g |
| Fluorine, F | 77.8 μg | 4000 μg | 1.9% | 1.3% | 5141 g |
| Chrome, Cr | 1.6 μg | 50 μg | 3.2% | 2.2% | 3125 g |
| Zinc, Zn | 0.5818 mg | 12 mg | 4.8% | 3.3% | 2063 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 1.9 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.7 g | max 100 г |
The energy value is 146,1 kcal.
Cold soup “Tarator” rich in vitamins and minerals such as: vitamin A – 11,1%, vitamin E – 33,3%, phosphorus – 15,7%, cobalt – 20%, manganese – 12,7%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Calorie content AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Cold soup “Tarator” PER 100 g
- 59 kCal
- 14 kCal
- 149 kCal
- 899 kCal
- 656 kCal
- 162 kCal
- 40 kCal
- 255 kCal
Tags: How to cook, calorie content 146,1 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Tarator cold soup, recipe, calories, nutrients