Cauliflower and Eggs with Herb Dip
Healthy, because
Even smarter
Nutritional values
The combination of yogurt and eggs provides high-quality protein that the body can use well as a building material. The potassium from the cauliflower has a balancing effect on the body's fluid balance and the fiber supports digestion.
If cauliflower alone is too boring, then mix in some broccoli to make it more visually appealing. A handful of toasted almond flakes on top gives it the extra crunch.
(Percentage of daily recommendation)
| Calorie | 256 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 79.4 μg | (132 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 825 mg | (21 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 247 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 handful mixed Fresh herbs (such as basil, parsley, rosemary)
- 7 ozs Sour cream
- 7 ozs Yogurt (0.1% fat)
- 1 splash lemon juice
- salt
- 1 pinch sugar
- freshly ground peppers
- 28 ozs Cauliflower (1-2 heads; depending on size)
- 8 ozs Vegetable broth
- 4 eggs
- 2 Tbsps finely chopped parsley
Preparation steps
For the herb dip, rinse the herbs, shake dry, pluck the leaves and finely chop.
Mix the sour cream with the yogurt. Stir in the herbs and season with lemon juice, salt, sugar and pepper.
For the salad, trim the cauliflower and divide the florets. Cook for 8-10 minutes in a pot with the vegetable broth (or in a pot with steamer).
Cook the eggs according to taste in boiling water. Soft-boil for 5 minutes or hard-boil for 7 minutes. Rinse cold, peel and cut into slices.
Arrange the cauliflower on plates and top with the eggs. Drizzle with the herb dip and garnish with fresh chopped parsley.
Serve with the remaining herb dip in a separate serving dish.
