A combination of cooked, blanched, pickled and raw vegetables, beans and grains, served as a balanced meal or a tasty accompaniment to any of our meals or snacks. All are served with our famous Iku salad dressing.
Price: Small $3.00, Medium $9.50, Large $13.00
Served with...
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Bean Salad
Ingredients
Navy Beans, Green Beans, Rosemary, Garlic, Sea Salt, Dijon Mustard, Umeboshi Vinegar, Olive Oil & Sunflower Oil.
Allergens
|
Serving Size: 330 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1693.02 kJ
403.45 Cal
|
513.04 kJ
122.26 Cal
|
| Protein |
21.08 g |
6.39 g |
| Fat Total |
9.92 g |
3.01 g |
| - Saturated |
1.12 g |
0.34 g |
| Carbohydrates |
58.88 g |
17.84 g |
| - Sugars |
5.39 g |
1.63 g |
| Sodium |
429.77 mg |
130.23 mg |
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Blanch Salad
Ingredients
Carrot, Broccoli, Cauliflower, Zucchini, Squash & Snow Peas.
Allergens
|
Serving Size: 189 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
158.34 kJ
37.73 Cal
|
83.79 kJ
19.96 Cal
|
| Protein |
2.80 g |
1.48 g |
| Fat Total |
0.29 g |
0.15 g |
| - Saturated |
0.00 g |
0.00 g |
| Carbohydrates |
2.72 g |
1.44 g |
| - Sugars |
2.37 g |
1.26 g |
| Sodium |
24.65 mg |
13.04 mg |
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Red Coleslaw
Ingredients
Cabbage, Carrot, Beetroot, Sea Salt, Umeboshi Vinegar & Rice Vinegar.
Allergens
|
Serving Size: 197 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
255.86 kJ
60.97 Cal
|
129.88 kJ
30.95 Cal
|
| Protein |
3.20 g |
1.62 g |
| Fat Total |
0.34 g |
0.17 g |
| - Saturated |
0.00 g |
0.00 g |
| Carbohydrates |
8.13 g |
4.13 g |
| - Sugars |
7.41 g |
3.76 g |
| Sodium |
535.74 mg |
271.95 mg |
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Rice Salad
Ingredients
Brown Rice, Sunflower Seeds, Sesame Seeds, Tamari, Umeboshi Vinegar, Sesame Oil, Rice Vinegar & Parsley.
Allergens
|
Serving Size: 258 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1738.79 kJ
414.35 Cal
|
673.95 kJ
160.60 Cal
|
| Protein |
11.62 g |
4.51 g |
| Fat Total |
17.11 g |
6.63 g |
| - Saturated |
1.64 g |
0.64 g |
| Carbohydrates |
52.05 g |
20.18 g |
| - Sugars |
0.57 g |
0.22 g |
| Sodium |
758.29 mg |
293.91 mg |
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Leafy Green Salad
Ingredients
Green Salad
Allergens
|
Serving Size: 48 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
124.30 kJ
29.62 Cal
|
258.95 kJ
61.71 Cal
|
| Protein |
0.60 g |
1.25 g |
| Fat Total |
2.45 g |
5.10 g |
| - Saturated |
0.12 g |
0.26 g |
| Carbohydrates |
1.01 g |
2.11 g |
| - Sugars |
0.52 g |
1.09 g |
| Sodium |
35.23 mg |
73.41 mg |
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Special Salads
Asian Greens Salad
Ingredients
Bok Choy, Rice Noodles, Tempeh, Tamari, Mirin, Sesame Oil, Chinese Cabbage, Sunflower Oil & Pickled Srouts
Allergens
|
Serving Size: 165 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
927.76 kJ
221.08 Cal
|
562.28 kJ
133.99 Cal
|
| Protein |
10.21 g |
6.19 g |
| Fat Total |
11.64 g |
7.05 g |
| - Saturated |
1.24 g |
0.75 g |
| Carbohydrates |
20.01 g |
12.13 g |
| - Sugars |
1.31 g |
0.80 g |
| Sodium |
651. 92 mg |
395.10 mg |
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Carrot, Wakame and
Adzuki Salad
Ingredients
Adzuki Beans, Carrot, Sesame Seeds, Wakame, Rice Vinegar, Umeboshi Vinegar, Tamari & Sesame Oil.
Allergens
|
Serving Size: 225 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
891.31 kJ
212.40 Cal
|
396.14 kJ
94.40 Cal
|
| Protein |
9.32 g |
4.14 g |
| Fat Total |
5.17 g |
2.30 g |
| - Saturated |
0.70 g |
0.31 g |
| Carbohydrates |
31.41 g |
13.96 g |
| - Sugars |
5.89 g |
2.62 g |
| Sodium |
314.26 mg |
139.67 mg |
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Cous Cous Salad
Ingredients
Onion, Olive Oil, Garlic, Turmeric, Rice Vinegar, Umeboshi Vinegar, Lemon, Basil, Thyme, Parsley, Sweet Potato, Zucchini, Almonds, Currants & Cous Cous.
Allergens
- Contains Gluten
- Contains Nuts
|
Serving Size: 246 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1820.19 kJ
433.75 Cal
|
739.91 kJ
176.32 Cal
|
| Protein |
11.17 g |
4.54 g |
| Fat Total |
15.75 g |
6.40 g |
| - Saturated |
1.67 g |
0.68 g |
| Carbohydrates |
59.07 g |
24.01 g |
| - Sugars |
8.28 g |
3.37 g |
| Sodium |
565.50 mg |
229.88 mg |
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Fennel Salad
Ingredients
Fennel, Capsicum, Shallots, Sea Salt, Lemon Juice & Olive Oil.
Allergens
|
Serving Size: 138 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
336.01 kJ
80.07 Cal
|
243.49 kJ
58.02 Cal
|
| Protein |
2.09 g |
1.51 g |
| Fat Total |
4.04 g |
2.93 g |
| - Saturated |
0.47 g |
0.34 g |
| Carbohydrates |
6.55 g |
4.74 g |
| - Sugars |
6.49 g |
4.71 g |
| Sodium |
491.37 mg |
356.06 mg |
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Roast Veg & Chickpea Salad
Ingredients
Pumpkin, Beetroot, Chickpeas, Garlic, Paprika, Olive Oil, Sunflower Oil, Thyme, Spinach, Palm Sugar, Sea Salt, Pepper & Preserved Lemons.
Allergens
|
Serving Size: 270 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1721.13 kJ
410.15 Cal
|
637.46 kJ
151.91 Cal
|
| Protein |
13.44 g |
4.98 g |
| Fat Total |
20.84 g |
7.72g |
| - Saturated |
2.26 g |
0.84 g |
| Carbohydrates |
43.76 g |
16.21 g |
| - Sugars |
6.11 g |
2.26 g |
| Sodium |
261.75 mg |
96.94 mg |
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Soba Noodle Salad
Ingredients
Buckwheat Noodles, Fired Tofu, Celery, Carrot, Tamari, Rice Vinegar, Mirin, Garlic, Ginger, Chilli & Sesame Oil.
Allergens
- Contains Gluten
- Contains Soy Products
|
Serving Size: 285 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1179.91 kJ
281.17 Cal
|
414.00 kJ
98.66 Cal
|
| Protein |
10.62 g |
3.73 g |
| Fat Total |
13.22 g |
4.64 g |
| - Saturated |
1.22 g |
0.43 g |
| Carbohydrates |
27.62 g |
9.69 g |
| - Sugars |
4.13 g |
1.45 g |
| Sodium |
589.35 mg |
206.79 mg |
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Thai Cucumber Salad
Ingredients
Cucumber, Shallots, Almonds, Rice Vinegar, Mirin, Tamari, Chilli Paste, Sunflower Oil, Rice Noodle, Coriander & Mint.
Allergens
- Contains Nuts
- Contains Soy Products
|
Serving Size: 247 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
1341.70 kJ
319.73 Cal
|
543.20 kJ
129.44 Cal
|
| Protein |
8.60 g |
3.48 g |
| Fat Total |
9.80 g |
3.97 g |
| - Saturated |
0.72 g |
0.29 g |
| Carbohydrates |
49.76 g |
20.15 g |
| - Sugars |
3.46 g |
1.40 g |
| Sodium |
288.34 mg |
116.74 mg |
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Served with...
Salad Dressing
Ingredients
Tahini, Capers, Garlic, Parsley, Sea Salt, Mustard, Iku Apricot Jam, Rice Vinegar, Olive Oil & Sunflower Oil.
Allergens
|
Serving Size: 28 grams
| Average Quantity per Serving | Average Quantity per 100 grams |
| Energy |
232.02 kJ
55.29 Cal
|
828.64 kJ
197.46 Cal
|
| Protein |
1.12 g |
4.00 g |
| Fat Total |
4.57 g |
16.31 g |
| - Saturated |
0.23 g |
0.83 g |
| Carbohydrates |
1.89 g |
6.76 g |
| - Sugars |
0.97 g |
3.48 g |
| Sodium |
65.77 mg |
234.90 mg |
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