Indonesian · lunch, side
Karedok (Sundanese Raw Vegetable Peanut Salad)
Video by Galeri Rasa Channel on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: use gluten-free mushroom stock powder
- Dairy-free
Contains: Gluten, Crustacea, Peanut. Check labels on stock, sauces and spice mixes.
Five raw vegetables and lemon basil dressed in a tamarind-lime peanut sauce: about 11 g of protein and 6 g of fibre per serve, with every vegetable eaten raw.
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Ingredients 19
Method
Tap a time to watch that step in the video.
- Fry the peanuts a shade darker than usual (or use ready-fried peanuts) so their aroma stands up to the other flavours, then pulse them briefly in a chopper so they stay a little coarse. 1:06
- In a mortar (cobek), grind the chillies, garlic, kencur, shrimp paste, salt, sugar and mushroom stock, then grind in the palm sugar until smooth. 3:16
- Add the peanuts and grind until they bind with the paste. Soak the tamarind in 6 tbsp hot water, pour in the tamarind water, add the lime juice and mix well. 4:38
- Add the long beans and bruise them lightly in the sauce, then the eggplant. Add the cabbage, bean sprouts, lemon basil and cucumber and toss until everything is coated. 6:18
- Serve straight away, before the raw vegetables release their water, with krupuk crackers on the side. 8:02
Tip. Serves about 3 (our estimate). Dry-roast raw peanuts in a pan instead of frying them if you prefer. Leave out the shrimp paste for a vegan version. Make it just before eating, as it turns watery.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 47%
- Protein 12%
- Fat 41%
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 60% of the 44 g of net carbs come from the orange gado-gado crackers. To cut carbs, try leaving it out — it is optional.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High56%
67 µg a serve, mostly from lemon basil leaves (41%). 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.
Vitamin C High33%
30 mg a serve, mostly from red chillies (40%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High30%
120 µg a serve, mostly from fried peanuts (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E High22%
3.4 mg a serve, mostly from fried peanuts (82%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High20%
85 mg a serve, mostly from fried peanuts (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 Source18%
0.3 mg a serve, mostly from fried peanuts (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source15%
2.7 mg a serve, mostly from fried peanuts (57%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source14%
1.5 mg a serve, mostly from fried peanuts (72%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source11%
510 mg a serve, mostly from fried peanuts (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 6
Selenium9%
4.9 µg a serve, mostly from fried peanuts (48%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium6%
81 mg a serve, mostly from fried peanuts (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A4%
32 µg a serve, mostly from lemon basil leaves (55%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-32%
0 g a serve, mostly from lemon basil leaves (56%). 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 D0%
0 µg a serve. 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.
Vitamin B120%
0 µg a serve, mostly from shrimp paste (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.
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 Galeri Rasa Channel; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.