Chopped Salad with Tahini Dressing
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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 |
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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
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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.
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Trim fennel, rinse and cut into thin strips. Rinse tomatoes, cut out the stems and cut into quarters.
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Roast sesame seeds in a dry skillet over medium heat until light brown.
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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.)
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Trim the lettuces, rinse and spin dry. Tear or cut into bite-sized pieces, leaving some leaves whole for garnish.
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Mix lettuces with about 2/3 of the dressing. Arrange with the whole lettuce leaves on plates.
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Arrange the sliced vegetables on top. Drizzle with the remaining dressing.
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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.
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