Bread Salad with Vegetables and Basil
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
223
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 223 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 72.3 μg | (121 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 582 mg | (15 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 150 grams Whole Grain Rye Rolls (or spelt bread)
- 1 paprika (yellow)
- 1 large Beefsteak tomato
- 1 small Zucchini
- ⅓ Cucumber
- 1 onion (red)
- 1 bunch Arugula
- ½ bunch Basil
- 3 garlic cloves
- 2 Tbsps Red wine vinegar
- 2 Tbsps balsamic vinegar (white)
- 4 Tbsps vegetable oil
- salt
- peppers
Preparation steps
1.
Cut bread into cubes and fry in a pan coated with 1 teaspoon of the oil. Halve pepper, remove seeds and ribs, and cut into cubes. Rinse, core and cut tomatoes into small cubes. Rinse and trim zucchini and cucumber, then cut both into fine strips. Peel, halve and thinly slice onion.
2.
Rinse and shake arugula dry. Tear into smaller pieces, if needed. Peel and finely chop garlic cloves. Rinse and shake basil dry. Set aside a few leaves for garnish and chop the rest.
3.
Mix together all ingredients except arugula and season well. Let marinate at least 1 hour. Mix in arugula and divide among bowls. Serve garnished with reserved basil leaves.
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