Turkish · lunch, dinner
Antalya Piyazı (Turkish White Bean Salad with Tahini)
Antalya usulü piyaz
Video by Figen Ararat on YouTube, in Turkish · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Egg, Sesame. Check labels on stock, sauces and spice mixes.
19 g protein and 11.5 g fibre a serve from white beans, tahini and eggs, dressed with olive oil, lemon and plenty of raw onion and parsley: a vegetarian meal in itself, with 32 g net carbs.
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Ingredients 12
Method
The cook speaks Turkish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Soak the dried beans overnight, then boil them in fresh water until tender and drain. 0:50
- For the tarator sauce, put the tahini in a bowl and stir in the garlic crushed with a little salt and the lemon juice. 1:00
- Add 2 tsp (1 tatlı kaşığı) salt and a pinch (½ çay kaşığı) of cumin, then slowly whisk in the vinegar and the olive oil until smooth and pourable. 1:23
- Spread the beans on a platter and cover them with the thinly sliced onions. 2:00
- Layer the seeded, diced tomatoes and the finely chopped boiled eggs on top. 2:16
- Pour plenty of the tahini sauce over everything, scatter with parsley, decorate with a little more tomato and egg and finish with a drizzle of olive oil. 2:40
Tip. Serves 6 is our estimate (the cook plates a smaller amount for two). In Antalya it is eaten with grilled köfte. Canned beans work: about 3 drained 400 g cans.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 28%
- Protein 17%
- Fat 55%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 68% of the 32 g of net carbs come from the dried white beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High45%
54 µg a serve, mostly from parsley (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron High42%
7.6 mg a serve, mostly from dried white beans (56%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate High38%
151 µg a serve, mostly from dried white beans (62%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High31%
3.4 mg a serve, mostly from dried white beans (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High31%
17 µg a serve, mostly from tahini (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High27%
115 mg a serve, mostly from dried white beans (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High21%
1010 mg a serve, mostly from dried white beans (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium High20%
261 mg a serve, mostly from tahini (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-3 High20%
0.3 g a serve, mostly from tahini (37%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C Source19%
17 mg a serve, mostly from tomatoes (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source19%
2.9 mg a serve, mostly from olive oil (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source17%
0.3 mg a serve, mostly from dried white beans (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 3
Vitamin B128%
0.2 µg a serve, mostly from hard-boiled eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A6%
54 µg a serve, mostly from hard-boiled eggs (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D2%
0.4 µg a serve, mostly from hard-boiled eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Figen Ararat; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.