Chard and Carrots
Chard and Carrots - An aromatic vegetable side dish, flavored with coriander
Healthy, because
Even smarter
Nutritional values
Children also like to eat this and benefit from the positive ingredients just as much as adults: It is rich in beta-carotene and vitamin C, two of the most important protective substances for our body cells. In addition, they are all supplied with bone-strengthening calcium and the anti-stress mineral magnesium.
Boil jacket potatoes with it - and you have a balanced, complete meal.
(Percentage of daily recommendation)
| Calorie | 92 cal. | (4 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 542 mg | (14 %) | ||
| Calcium | 269 mg | (27 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- 2 large carrots (125 grams)
- 1 bunch Swiss chard (300 grams)
- 4 Tbsps Vegetable broth
- 3 stalks mint
- 4 Tbsps Quark (80 grams)
- 1 Tbsp
- salt
- peppers
- 1 generous pinch ground cilantro
Kitchen utensils
Preparation steps
Rinse, peel and halve carrots lengthwise and cut crosswise into thin slices.
Rinse chard well and drain in a sieve. With a knife, cut out wedge-shaped stems from the leaves.
Cut chard leaves and stems crosswise into thin strips.
Bring vegetable broth to boil in a pot. Add chard and carrots, cover and cook over medium heat until tender, 7-8 minutes.
Meanwhile, rinse mint and shake dry. Remove stems and finely chop leaves.
In a bowl, mix together yogurt, chopped mint and milk. Season with salt and pepper.
Season chard and carrots with coriander, salt and pepper. Serve with the yogurt-mint dressing.
