Colorful Vegetables and Muesli
Colorful Vegetables and Muesli - Crispy, crunchy, delicious: Muesli with a difference
Healthy, because
Even smarter
Nutritional values
Who says cereal has to be sweet? This savory muesli dish tastes great and is an excellent source of vitamin C and protein thanks to the peppers and yogurt.
This cereal flake mixture provides a lot of vitamins and minerals without overloading the calorie count with fat.
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 39.2 μg | (65 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 881 mg | (22 %) | ||
| Calcium | 198 mg | (20 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- ½ Cucumber
- salt
- 3 ozs 5-Grain cereal flakes
- 1 Tbsp slivered almonds
- 1 yellow Bell pepper (about 7 ounces)
- 3 Tomatoes (about 2.5 ounces)
- 2 sprigs Basil
- 7 ozs Yogurt (low-fat)
- peppers
Kitchen utensils
Preparation steps
Rinse and dry the cucumber thoroughly. Cut in half lengthwise, remove the seeds with a teaspoon and cut cucumber into small cubes.
Place diced cucumber in a bowl and sprinkle with salt. Mix with cereal flakes and set aside.
Toast the almonds until golden in a dry skillet and let cool.
Meanwhile, rinse the bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips.
Rinse tomatoes, cut out the stems and cut tomatoes into quarters. Remove seeds and cut tomatoes into thin strips.
Combine tomato and pepper strips with the cucumber-cereal mixture. Rinse the basil and shake dry.
Pluck basil leaves, set some aside and finely chop the rest. Stir chopped basil with the yogurt and season with a little pepper. Serve muesli with the yogurt, sprinkle with almonds, garnish with remaining basil and serve.
