Top Rated Middle EasternView Recipe
View: Ingredients|Nutrition|Facts|Comments
Hot dried fruit and cardamom compote
Perfect to cheer up a winter's evening.
What you need
- 450 g selection of dried mixed fruit eg apricot, apple, fig, pear, prune, raisin and sultanas
- 3 cardamom pods
- 1 strip lemon rind
- 3 tsp jasmine tea leaves
- 600 ml boiling water
- 1/2 tsp demerara sugar, or to taste
Method
Make the jasmine tea with the boiling water.
Wash the fruit thoroughly. Then place in a saucepan with the cardamoms, lemon rind and tea.
Bring to the boil and simmer gently for 15 min or until tender. Stir in the sugar.
Remove fruit with a slotted spoon and place in a serving dish. Boil the juice for a further 3 min or until syrupy. Strain over the fruit.
-
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 5 minutes Cook 18 minutes Total 23 minutes -
Energy 275 kcal/serving Fat 0.21 g/serving Carbohydrates 1.56 g/serving Glycaemic Index 65 Glycaemic Load 0.25 
Serving suggestion
Decorate with lime zest and pistachio nuts. Serve with Greek yogurt and top with honey, grated nutmeg and a sprig of fresh mint.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1150 | 440 | 10475 | 8350 |
| Energy (kcal) | 275 | 105 | 2500 | 2000 |
| Protein (g) | 2.77 | 1.06 | ||
| Carbohydrate (g) | 72.5 | 27.8 | 345 | 275 |
| Fat (g) | 0.55 | 0.21 | 95 | 70 |
| Fat (saturated) (g) | 0.05 | 0.02 | ||
| Fibre (g) | 8.81 | 3.37 | ||
| Sodium (mg) | 24.9 | 9.52 | ||
| Salt (equivalent) (g) | 0.06 | 0.02 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 274 | 105 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.18 | 0.07 | 2 |
| Vitamin C (mg) | 4.64 | 1.78 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.00 | 0.00 | 10 |
| Zinc (mg) | 0.61 | 0.23 | 15 |
| Calcium (mg) | 46.4 | 17.8 | 800 |
| Folate (mcg) | 4.43 | 1.70 | 200 |
| Iron (mg) | 3.07 | 1.18 | 14 |
| Magnesium (mg) | 45.5 | 17.4 | 300 |
| Niacin (mg) | 2.17 | 0.83 | 18 |
| Pantothenic acid (mg) | 0.50 | 0.19 | 6 |
| Riboflavin (mg) | 0.18 | 0.07 | 1.6 |
| Phosphorous (mg) | 86.7 | 33.2 | 800 |
| Thiamin (mg) | 0.05 | 0.02 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible jasmine tea, cardamom pods or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments