Beet and Carrot Salad
Beet and Carrot Salad - A slightly bitter mix of ingredients on Batavia lettuce, topped with a lemon-honey dressing
Healthy, because
Even smarter
Nutritional values
The high fibre content of this salad is particularly striking; it not only ensures a long-lasting feeling of satiety, but also supports the intestine in its work. In addition, the salad has plenty of folic acid to support the breakdown of homocysteine. A high homocysteine level damages the blood vessels and, according to studies, increases the risk of thrombosis, stroke and heart attack.
Prepare the raw vegetables with organic carrots and beetroot if possible. Root and tuber vegetables absorb a lot of nitrate through chemical fertilization in conventional agriculture, which can be transformed into carcinogenic nitrosamines in the body.
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 77.1 μg | (129 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 22 g |
Kitchen utensils
Preparation steps
Rinse beet thoroughly under running water, peel and grate on a box grater into a bowl. If desired, work with rubber gloves to prevent staining hands.
Trim carrots, rinse, peel and grate.
Cut lemon in half and squeeze. Mix half of the juice with carrots and beets.
Clean the lettuce, rinse, spin dry and cut into bite-sized pieces.
Rinse sprouts in a sieve and drain well. Toss with the lettuce, carrots and beetroot.
Mix remaining lemon juice with honey and oil in a small bowl and season with salt and pepper. Mix into the salad. Cut feta cheese into cubes, sprinkle over the salad and serve.
