Molokhia
1 serving of molokhia contains 101 Calories. The macronutrient breakdown is 38% carbs, 40% fat, and 22% protein. This is a good source of fiber (21% of your Daily Value), potassium (8% of your Daily Value), and calcium (34% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 12 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- PREPARATION: Remove collard stems and center ribs. Halve leaves lengthwise.
- Stack half of collard leaves and roll into a cigar shape. Cut crosswise into very thin strips (1/16 inch wide). Repeat with remainder.
- Mince and mash garlic to a paste with 3/4 teaspoon salt. Heat oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook garlic, stirring, 30 seconds. Add collards with 1/4 teaspoon pepper and cook, tossing, until just tender and bright green, 3 to 4 minutes.
Nutrition Facts
For 1 serving of molokhia (210g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 101 | |
| Fats | 5g | 6% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 2mg | 1% |
| Sodium | 111mg | 5% |
| Carbs | 11g | 4% |
| Net carbs | 5g | |
| Fiber | 6g | 21% |
| Sugar | 2g | |
| Protein | 6g | |
| Calcium | 340mg | 34% |
| Iron | 1mg | 11% |
| Potassium | 379mg | 8% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 20μg | |
| Beta carotene | 4307μg | |
| Caffeine | 0mg | |
| Choline | 39mg | 7% |
| Copper | 0.1mg | 12% |
| Fluoride | 0μg | |
| Folate (B9) | 189μg | 47% |
| Lycopene | 0μg | |
| Magnesium | 42mg | 10% |
| Manganese | 1mg | 43% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 56mg | 8% |
| Retinol | 1μg | |
| Riboflavin (B2) | 0.2mg | 18% |
| Selenium | 4μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 9% |
| Vitamin A IU | 7229IU | |
| Vitamin A | 362μg | 40% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 23% |
| Vitamin C | 52mg | 57% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 25% |
| Vitamin K | 632μg | 526% |
| Zinc | 0.4mg | 4% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.3g | |
| Cystine | 0g | |
| Glutamic acid | 0.3g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |