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Orange and Coriander Relish with Lime and Pomegranate Seeds

Orange and Coriander Relish with Lime and Pomegranate Seeds is a healthy Moroccan side dish that will add a fresh, fruity flavor to your meal.


86% 89/09/02 
Ω-6 (LA, <0.1g) : Ω-3 (ALA, <0.1g) = 0:0

Ingredients (for servings, )

For the orange and coriander relish
1 Onions, red (raw, organic?) (2.8 oz)
2 Oranges, raw, (organic?) (9.2 oz)
1 Limes, raw (organic?) (2.4 oz)
1 cloveGarlic (organic?) (0.11 oz)
1 ⅜ ozCoriander leaves, raw
1 dashSalt, table salt (0.01 oz)
1 dashBlack pepper (organic?, raw?) (0.00 oz)
For serving
¼ Pomegranate (grenadine, raw, organic?) (2.5 oz)


  • citrus juicer (lemon squeezer)

Type of preparation

  • food preparation without heating
  • soak
  • squeeze
  • strain
  • season to taste
  • remove the skin


  1. For the orange and coriander relish
    Peel the onion and slice into thin rings. Pour hot or warm water over the onion rings and leave to stand for at least 10 minutes.

    If you’d like to serve it as a raw dish, don’t let the water temperature exceed 41 °C. 

  2. In the meantime, remove the peel from one of the oranges with a sharp knife so that there is only the flesh left. Slice the orange.

    The original recipe, which serves four, calls for one orange.

  3. Strain the onion rings and place in a bowl with the orange slices.

  4. Squeeze the lime and the second orange and pour this juice on top of the onion and orange mixture.

    The original recipe calls for the juice of a whole orange and a whole lime.

  5. Season to taste
    Chop the garlic and fresh coriander and add to the relish. Season to taste with salt and pepper.

    If you want to make the relish a little more spicy, finely chop a chili pepper, removing the seeds from half of it, and add to the relish. For an even spicier version, leave the seeds inside.

  6. Serving
    Sprinkle with pomegranate seeds and serve.

Nutritional Information per person Convert per 100g
2000 kcal
Energy62 kcal3.1%
Fat/Lipids0.40 g0.6%
Saturated Fats0.04 g0.2%
Carbohydrates (inc.dietary fiber)15 g5.7%
Sugars9.8 g10.8%
Fiber3.4 g13.6%
Protein/Albumin1.5 g3.0%
Cooking Salt (Na:45.2 mg)115 mg4.8%
A serving is 131g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 46 mg57.0%
VitVitamin K 34 µg46.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 38 µg19.0%
ElemPotassium, K 262 mg13.0%
MinCopper, Cu 0.10 mg10.0%
VitThiamine (vitamin B1) 0.09 mg8.0%
VitVitamin B6 (pyridoxine) 0.11 mg8.0%
ElemCalcium, Ca 46 mg6.0%
Sodium, Na 45 mg6.0%
MinManganese, Mn 0.12 mg6.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.01 g< 0.1%
Linoleic acid; LA; 18:2 omega-6 0.04 g< 0.1%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.01 g4.0%
Threonine (Thr, T) 0.02 g2.0%
Isoleucine (Ile, I) 0.02 g2.0%
Lysine (Lys, K) 0.04 g2.0%
Methionine (Met, M) 0.01 g2.0%
Phenylalanine (Phe, F) 0.03 g2.0%
Valine (Val, V) 0.03 g2.0%
Leucine (Leu, L) 0.02 g1.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 262 mg13.0%
Calcium, Ca 46 mg6.0%
Sodium, Na 45 mg6.0%
Magnesium, Mg 15 mg4.0%
Phosphorus, P 30 mg4.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.10 mg10.0%
Manganese, Mn 0.12 mg6.0%
Iron, Fe 0.45 mg3.0%
Zinc, Zn 0.22 mg2.0%
Selenium, Se 0.78 µg1.0%
Iod, I (Jod, J) 0.90 µg1.0%
Fluorine, F 0.61 µg< 0.1%
Book cover: “Vegan Recipes from the Middle East” by Parvin Razavi
Vegan Middle East
Grub Street, Parvin Razavi
Raw recipes 5 (1), Cooked recipes 76 (2)
Additional photos (6)

The vegan recipe book "Vegan Middle East" offers recipes from the Middle East. Culinary delights from different culinary cultures for more enjoyment.

With Vegan Middle East, Parvin Razavi created a cooking book that contains easily prepared recipes, which most often can be made in a short time. While vegetables of all kind are the main ingredients, the variety of herbs and spices make the dishes so excitingly different from those vegan recipes we’re seeing so often.

About the authorBorn in Iran and emigrated to Austria, Parvin Razavi was influenced by her middle eastern family and fascinated by scents. She started experimenting with food at an early age. Today she is writing her food blog "thx4cooking", works as an editor for Biorama, a magazine for a sustainable lifestyle and offers her cooking in form of private catering commissions.

ContentsThis book starts with a foreword about the author. The glossary introduces typical middle eastern ingredients illustrated by colorful drawings.

The recipes are divided into six chapters by the country of origin:

  • Iran
  • Armenia
  • Syria, Lebanon, Jordan
  • Egypt
  • Morocco
  • Turkey

Each chapter starts with a register of the dishes shown in this section.

In the middle east it is common, to serve several dishes at once, instead of serving one dish per meal only, called mezze. In Vegan Middle East the author adheres to this tradition with classical courses composed out of main courses, side dishes, hot drinks and desserts. In between she intersperses chosen ingredients such as artichokes and dates.


IranLight dishes with yogurt or citrus salad and pickled vegetable are among the recipes as well as soups and stews using lentils or beans and rice dishes combined with flavorful spices and herbs. You’ll find here for example "Broad bean stew with dill sauce" (Ackerbohneneintopf mit Dillsauce) and "Blanched spinach with soya yogurt".

Armenia"Chickpeas with spinach", "Mante (homemade dumplings) stuffed with squash” and “stuffed vine leaves” are recipes among the Armenian dishes.

Syria, Lebanon, JordanThis chapter includes mainly mezzes such as “Hummus, with curry”, “Aubergine mousse with tahini” (Auberginen-Mousse mit Tahini) and “Lebanese bread”.

EgyptApart from one, all recipes offered here are main courses. Lentils, beans, couscous, chickpeas and potatoes are the main ingredients found here. “Egyptian falafel”, “Stuffed tomatoes” and “white bean stew” are among those dishes.

MoroccoThis chapter contains dishes with lots of vegetables, like “Caramelized fennel with fennel seeds and barberries” and “Vegetable tagine with quince”, a stew containing courgette, using cumin and cinnamon as spices.

Turkey“Börek stuffed with swiss chard”, “Braised artichokes” and “Turkish semolina cake” are among the Turkish dishes.

Summary / overall impressionIn Vegan Recipes from the Middle East Parvin Razani provides the reader with a broad selection of flavorful dishes from different cultures which are mostly easy to prepare. The recipes are middle eastern classics but you’ll also find some tasty surprises. The author focuses on the use of fresh ecological and organic ingredients. In terms of soya only soya yogurt is used which, if wished, can be replaced easily by any other vegetable-based yogurt. Spices and herbs such as cumin, saffron, turmeric, cinnamon, cardamom, dill and coriander are often used ingredients. Among the dishes desserts, which in the middle east often contain bigger amounts of sugar and oil, are reduced to a few only. The presentation of the book is clear, containing preparation- and cooking time, tips and beautiful pictures for all of the listed recipes. Background information about selected ingredients allows the reader to get a better understanding of the Middle Eastern culture.

An appealing cooking book for vegan and non-vegan people and for all who are curious experiencing something new.

Vegan recipes from the middle east gives vegan cooking a different direction and enables the reader to experience some new flavorful culinary delights.

The cooking book Vegan Recipes from the Middle East is published by Grub Street.

Book review by Dr. med. vet. Inke Weissenborn

... more

Notes about recipe

Orange and Coriander Relish with Lime and Pomegranate Seeds is a healthy Moroccan side dish that will add a fresh, fruity flavor to your meal.

Oranges: The orange is a hybrid between a grapefruit (Citrus maxima) and a mandarin. Oranges are a favorite ingredient in many dishes and not just because of their high vitamin C content. They can be used raw, cooked, and for their juice.

Coriander: Coriander leaves, also known as cilantro or Chinese parsley, for some people has a refreshing, lime-like flavor, whereas others have a strong aversion to its taste and smell. Studies have shown that such an aversion to coriander is genetic. Coriander leaves spoil quickly.

Red onions: Red onions have a thin, red to dark purple skin. They have a mild flavor and a slightly sweet aroma. Thanks to this mild flavor, they are a good choice for using raw in salads. They help prevent blood clots and are used to treat asthma.

Lime juice: Raw lime juice, which contains lots of vitamin C, is added to a wide variety of dishes and drinks to give them a citrus taste. Compared to lemon juice, lime juice is more flavorful.

Pomegranates: Pomegranates are very nutritious; scientific studies show that they have positive benefits on cardiovascular health, cancer, and arthritis prevention. They are not only rich in vitamin C, iron, and phenols, but also stand out on account of their many health benefits. The seeds can be eaten raw.


Easy way to deseed pomegranates: It works best to cut the pomegranate in half and place in a bowl with cold water. Then use your fingers to release the seeds. They will immediately sink to the bottom of the bowl and the white pith will float to the top. This way you can easily remove the pith and strain out the pomegranate seeds. There are several YouTube videos that clearly explain and show how to use this method to deseed a pomegranate.

Coriander: Statistics in Switzerland have shown that coriander can produce an allergic reaction in some people —15 % of people with allergies are affected.