EatSmarter exclusive recipe

Chopped Salad

with Vegetables and Feta Cheese
4.666665
Average: 4.7 (3 votes)
(3 votes)
Chopped Salad

Chopped Salad - A refined dressing gives depth to the crisp, fresh ingredients

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Health Score:
Health Score
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
427
calories
Calories

Healthy, because

Even smarter

Nutritional values

A touch of the cornucopia of vegetables and dairy products - and the daily requirement of almost all important vitamins and minerals is already covered by more than 50 percent. The need of the eye vitamin A is even triple contained, that at the defense vitamin C twice.

If you want your salad a little lighter, use low-fat sheep's cheese.

1 serving contains
(Percentage of daily recommendation)
Calorie427 kcal(20 %)
Protein20 g(20 %)
Fat26 g(22 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage14 g(47 %)
Vitamin A2.6 mg(325 %)
Vitamin D0.1 μg(1 %)
Vitamin E9.5 mg(79 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.7 mg(64 %)
Niacin8.5 mg(71 %)
Vitamin B₆0.8 mg(57 %)
Folate253 μg(84 %)
Pantothenic acid2 mg(33 %)
Biotin22 μg(49 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C196 mg(206 %)
Potassium1,905 mg(48 %)
Calcium647 mg(65 %)
Magnesium171 mg(57 %)
Iron8.3 mg(55 %)
Iodine35 μg(18 %)
Zinc3.8 mg(48 %)
Saturated fatty acids6.7 g
Uric acid165 mg
Cholesterol16 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
small Carrots (about 150 grams)
1
Zucchini (About 250 grams)
4 stalks
Celery (about 250 grams)
1
1
Fennel bulb (about 250 grams)
3
1 tablespoon
½
2 tablespoons
1 tablespoon
7 ounces
4 ounces
mixed lettuce
¼ bunch
Arugula (about 25 grams)
2 ounces
Preparation

Kitchen utensils

1 Small skillet, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Mandoline, 1 Whisk, 1 Salad spinner

Preparation steps

1.
Chopped Salad preparation step 1

Trim carrots, zucchini and celery and rinse. Peel carrots. Set some leaves aside for garnish from celery. Remove strings from celery and cut into 7-10 cm (3–4-inch) long pieces. Cut Hungarian pepper in half, remove the seeds and rinse briefly. Cut or slice prepared vegetables into very fine strips.

2.
Chopped Salad preparation step 2

Trim fennel, rinse and cut into thin strips. Rinse tomatoes, cut out the stems and cut into quarters.

3.
Chopped Salad preparation step 3

Roast sesame seeds in a dry skillet over medium heat until light brown.

4.
Chopped Salad preparation step 4

Squeeze lemon. Mix tahini paste, 2 tablespoons lemon juice, olive oil and yogurt. Season with salt and pepper. (If the dressing is slightly thick, thin with a little mineral water or broth.)

5.
Chopped Salad preparation step 5

Trim the lettuces, rinse and spin dry. Tear or cut into bite-sized pieces, leaving some leaves whole for garnish.

6.
Chopped Salad preparation step 6

Mix lettuces with about 2/3 of the dressing. Arrange with the whole lettuce leaves on plates.

7.
Chopped Salad preparation step 7

Arrange the sliced ​​vegetables on top. Drizzle with the remaining dressing.

8.
Chopped Salad preparation step 8

Crumble cheese. Sprinkle cheese and sesame seeds over the salad and garnish as desired with celery leaves. Serve with crusty toasted pita bread, if desired.