Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Red Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Romaine Lettuce | 1 cup shredded (36g) | 5 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Cider | not in our table | 0 |
| Bean | not in our table | 0 |
| Yam | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 large red onions, sliced into very thin rings
- 1 head romaine lettuce
- 2 cups canned corn kernels, drained
- 4 firm, ripe tomatoes, sliced into rounds
- 3 hard-boiled eggs, sliced into rounds
- Red wine or cider vinegar, for marinating
- 1 cucumber
- 2 cups canned baked beans
- 2 cups canned salmon or other oily fish, drained
- 1 cup soy milk
- 1/4 pound (125g) snow peas, topped and tailed
- 1 avocado, sliced (optional)
- 4 potatoes or yams, peeled, boiled, and diced
Directions
1 Marinate the onions in vinegar for 30 minutes. With a fork, deeply score the cucumber vertically, along the sides from top to bottom, then slice it thinly into rounds. Cut the lettuce in half vertically and then into thin half-moon strips.
2 Place the baked beans in one bowl and the salmon in another bowl. Put the corn in a third bowl. Blend the mayonnaise with the soy milk to use as dressing.
3 Using a huge, preferably deep and oval-shaped salad dish, arrainge alternate layers of all the ingredients and dressing until you use most of the ingredients. Leave some egg, snow peas, and dressing to finish it aesthetically. Store in the refrigerator for at least 1 hour before serving. You can also make the salad the day before it is to be served, if it is refrigerated. When ready to serve, slice it like a cake, lift out portions, and serve with your favorite bread.
Category:Ghanan Recipes
Category:Ghanan Salads