Chopped Salad with Tahini Dressing
Chopped Salad with Tahini Dressing - A refined dressing gives depth to the crisp, fresh ingredients
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.
(Percentage of daily recommendation)
| Calorie | 427 cal. | (20 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 253 μg | (84 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 22 μg | (49 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 196 mg | (206 %) | ||
| Potassium | 1,905 mg | (48 %) | ||
| Calcium | 647 mg | (65 %) | ||
| Magnesium | 171 mg | (57 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 16 mg |
Ingredients
- Ingredients
- 2 small carrots
- 1 Zucchini
- 4 stalks Celery
- 1 Hungarian wax pepper
- 1 Fennel bulb
- 3 Tomatoes
- 1 Tbsp Sesame seeds
- ½ lemon
- 2 Tbsps Tahini
- 1 Tbsp olive oil
- 7 ozs Yogurt (low-fat)
- salt
- peppers
- 4 ozs mixed Lettuce
- ¼ bunch Arugula
- 2 ozs Feta (crumbled)
Kitchen utensils
Preparation steps
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.
Trim fennel, rinse and cut into thin strips. Rinse tomatoes, cut out the stems and cut into quarters.
Roast sesame seeds in a dry skillet over medium heat until light brown.
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.)
Trim the lettuces, rinse and spin dry. Tear or cut into bite-sized pieces, leaving some leaves whole for garnish.
Mix lettuces with about 2/3 of the dressing. Arrange with the whole lettuce leaves on plates.
Arrange the sliced vegetables on top. Drizzle with the remaining dressing.
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.
