Colorful Vegetable Salad
Colorful Vegetable Salad - A refreshing and light meal - and not just for summer days
Healthy, because
Even smarter
Nutritional values
The salad is full of vitamins and minerals: Vitamin C supports our immune system, calcium is important for strong bones, and plenty of magnesium helps us keep our nerves in stressful situations.
Apples should not be peeled, because the healthiest ingredients are concentrated in and directly under the skin. If you use organic apples, you can be sure that the peel is not waxed.
(Percentage of daily recommendation)
| Calorie | 181 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 308 μg | (513 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 201 mg | (212 %) | ||
| Potassium | 1,137 mg | (28 %) | ||
| Calcium | 265 mg | (27 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 46 g |
Kitchen utensils
Preparation steps
Peel kohlrabi. Rinse apples, wipe dry, quarter and core.
Rinse half a cucumber, peel, cut in half lengthwise and remove seeds. Cut bell pepper into quarters, remove seeds and rinse.
Cut kohlrabi, apples, cucumber and bell pepper into equal-sized cubes.
Rinse dill, shake dry, pluck fronds and chop finely. From the half lemon, squeeze 2 tablespoons juice.
Mix yogurt, lemon juice and dill in a bowl.
Toss vegetables with yogurt dressing and season with salt and pepper. Marinate 15 minutes.
Meanwhile, rinse, trim and spin dry salad greens. Peel onion and cut into very thin rings. Place the lettuce leaves on a plate and spread the vegetable salad on it. Top with onion rings.
