Carrot Zucchini Salad with Blueberries
Carrot zucchini salad with blueberries - A bowl full of antioxidants.
Healthy, because
Even smarter
Nutritional values
Carrots contain plenty of beta-carotene, a precursor of vitamin A. The fat-soluble vitamin strengthens vision, among other things. Blueberries provide many cell-protecting antioxidants. Capers are a vitality-rich and flavorful addition to this salad. The small buds are rich in the secondary plant substances flavonoid and mustard glycoid, which have antioxidant and digestive effects.
If you like, you can replace the olive oil with linseed oil for even more unsaturated fatty acids. Instead of blueberries, raspberries also taste very good in this salad.
(Percentage of daily recommendation)
| Calorie | 132 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 65.2 μg | (109 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 693 mg | (17 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 1 ½ ozs parsley (1 bunch)
- 1 bunch Basil
- 2 small garlic cloves
- 2 ¾ ozs caperberry (5 tablespoons; drained, from the jar)
- 2 Tbsps lemon juice
- 1 Tbsp White vinegar
- ¼ oz Mustard (1 TSP)
- 1 tsp Apple syrup
- 2 Tbsps olive oil
- 3 Tbsps Vegetable broth
- salt
- peppers
- 18 ozs young colorful carrots (1 bunch; orange, yellow, purple)
- 16 ozs small Zucchini (2 small zucchini)
- 10 ozs small Cucumber (1 small cucumber)
- 9 ozs Blueberries
Preparation steps
For the dressing, wash the parsley and basil, shake dry, pluck off the leaves, set some aside and finely chop the rest. Peel and chop the garlic.
Puree herbs with garlic, 1 tablespoon caper apples (without stem), lemon juice, vinegar, mustard, apple syrup, oil and broth with a hand blender. Season to taste with salt and pepper.
For the salad, clean and wash carrots. Cut the orange carrots lengthwise into thin strips with a peeler; halve or quarter the colored carrots lengthwise.
Clean zucchini and cucumber, wash and cut lengthwise into thin strips with a peeler. Wash blueberries and pat dry.
Arrange carrot and cucumber strips on plates, roll up zucchini slices as desired and arrange decoratively between them. Sprinkle everything with blueberries, remaining caper apples and remaining herb leaves. Drizzle the dressing over the salad.
