Savory cottage cheese bowl
Cottage cheese topped with tomato, cucumber, olives, hemp hearts, olive oil and black pepper.
- Hands-on
- 5 min
- Total time
7 min, show breakdown
- Prep 5 min
- Cook 0 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 7
- Cost/serving
- $2.59
Per serving
- Calories
- 323
- Protein
- 22 g
- Fiber
- 2.4 g
- Net carbs
- 9.9 g
- Fat
- 23 g
High in (% Daily Value per serving): Magnesium 56%, Thiamin (B1) 36%, Zinc 34%, Riboflavin (B2) 30%, Selenium 25%, Vitamin B12 22%, Niacin (B3) 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
½ cup cottage cheese, 2% (113 g)
Same amount as: 120 mL.
¼ cup cherry tomatoes (38 g)
Same amount as: 60 mL.
50 g cucumbers, about 5 cm (2 in)
Same amount as: 1¾ oz, about ¼ medium.
1 tbsp olives (kalamata or black) (8.4 g), Kalamata, pitted
Same amount as: 15 mL.
3 tbsp hemp hearts (hulled hemp seeds) (30 g)
Same amount as: 45 mL.
1 tsp olive oil (4.5 g)
Same amount as: 5 mL.
¼ tsp dried oregano (0.2 g)
Same amount as: 1 mL.
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (244 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 323 | ||
| Total fat | 23 g | 29% | |
| Saturated fat | 3.5 g | 18% | |
| Cholesterol | 14 mg | 5% | |
| Sodium | 414 mg | 18% | |
| Total carbohydrate | 12 g | 4% | |
| Dietary fiber | 2.4 g | 8% | |
| Total sugars | 6.8 g | ||
| Net carbs† | 9.9 g | ||
| Protein | 22 g | 44% | |
| Vitamin D | 0.11 mcg | 1% | |
| Calcium | 171 mg | 13% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 673 mg | 14% | |
| Vitamin A | 43 mcg | 5% | |
| Vitamin C | 6.8 mg | 8% | |
| Vitamin E | 1.3 mg | 9% | |
| Vitamin K | 16 mcg | 14% | |
| Thiamin (B1) | 0.43 mg | 36% | |
| Riboflavin (B2) | 0.39 mg | 30% | |
| Niacin (B3) | 3.2 mg | 20% | |
| Vitamin B6 | 0.3 mg | 18% | |
| Folate | 56 mcg | 14% | |
| Vitamin B12 | 0.53 mcg | 22% | |
| Magnesium | 235 mg | 56% | |
| Zinc | 3.7 mg | 34% | |
| Selenium | 14 mcg | 25% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Quarter the tomatoes. Dice the cucumber. Slice the olives.
Spoon the cottage cheese into a bowl and spread it out a little.
Top with the vegetables and olives. Sprinkle with hemp hearts and oregano.
Drizzle with the olive oil and grind plenty of black pepper over.
Done looks like: Glossy, colorful top; the pepper is clearly visible.
Equipment
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Watery bowl | Juicy tomatoes and cucumber sitting on the cheese. | Assemble right before eating, or salt and drain the cucumber for 5 minutes first. |
| Too salty | Cottage cheese and olives are both salty. | Don't add salt. Use low-sodium cottage cheese if you can find it. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Use cottage cheese made from pasteurized milk (most is; check the label).