# Dish cards

One line per dish, with the difference it makes against the meal it usually stands in for. Figures are per serving, computed from published food records, and carry the same ranges and caveats as everything else on the site.

*The Balance of Health. Generated 2026-09-06. Sample data pending verification.*

## Dishes

| Dish | How to describe it | Stands in for |
| --- | --- | --- |
| Smoky black bean burger | Charred at the edges, soft in the middle, with pickled beetroot and a lot of black pepper. | Beef burger |
| Golden dal with fried cumin | Soft split lentils finished with cumin seeds fried in oil until they crackle, poured over the top. | Chicken curry |
| Chana masala | Chickpeas in a dark, sour-sweet tomato sauce, sharpened with a squeeze of lemon at the end. | Chicken curry |
| Chilli peanut noodles | Twenty minutes, one pan, and a sauce of peanut butter, soy and chilli that clings to everything. | Chicken noodles |
| Lemongrass tofu with sweetcorn | Tofu simmered in a light lemongrass broth with sweetcorn and okra, until it takes on the whole pan. | Chicken stir-fry |
| Green spaghetti | Blended herbs, garlic and toasted nuts, loosened with pasta water into a sauce that coats every strand. | Creamy carbonara |
| Falafel with hummus and warm flatbread | Crisp outside, herby inside, on hummus loose enough to scoop with the bread while it is still warm. | Chicken wrap |
| Falafel salad bowl | Grains, slaw, pickles and falafel in separate heaps, so every forkful is a different combination. | Chicken salad box |
| Three-mushroom curry noodle soup | A deep yellow coconut curry broth, three kinds of mushroom for texture, and herbs thrown in at the table. | Chicken noodle soup |
| Malaysian vegetable curry | Coconut, turmeric and curry leaves, with vegetables cooked just past crunchy, over plain rice. | Chicken curry |
| Slow-roast sweet potato | Roasted until the skin blisters and the inside turns to jam, split open with black pepper and olive oil. | Jacket potato with cheese |
| Minestrone | Thick with beans and small pasta, better the next day, and it costs almost nothing to make a lot of it. | Beef and vegetable soup |

## What each is made of

| Dish | Ingredients counted | Per serving |
| --- | --- | --- |
| Smoky black bean burger | Lentils, Peas | 90 g, 40 g |
| Golden dal with fried cumin | Lentils | 180 g |
| Chana masala | Chickpeas | 200 g |
| Chilli peanut noodles | Nuts (mixed), Peas | 35 g, 60 g |
| Lemongrass tofu with sweetcorn | Tofu | 150 g |
| Green spaghetti | Nuts (mixed) | 40 g |
| Falafel with hummus and warm flatbread | Chickpeas | 220 g |
| Falafel salad bowl | Chickpeas, Peas | 150 g, 50 g |
| Three-mushroom curry noodle soup | Tofu | 80 g |
| Malaysian vegetable curry | Tofu, Peas | 100 g, 60 g |
| Slow-roast sweet potato | Peas | 70 g |
| Minestrone | Lentils, Peas | 100 g, 60 g |

## Reading these

The ingredient list is only the parts with published records behind them. Rice, bread, oil and vegetables without records are counted on neither side, so the figures understate both the dish and what it replaces.

These are sample records: real dishes and real sources, but the figures have not completed verification. They should not be printed on a customer-facing menu as fact.