Colorful Vegetables with Yogurt Sauce

5
Average: 5 (2 votes)
(2 votes)
Colorful Vegetables with Yogurt Sauce

Colorful Vegetables with Yogurt Sauce - Crisp Mediterranean vegetables with creamy dip.

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Health Score:
Health Score
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
254
calories
Calories

Healthy, because

Even smarter

Nutritional values

The aromatic vegetables provide many vital substances, including plenty of vitamin C and beta-carotene. The yoghurt scores with protein and bone-strengthening calcium.

In winter you can also try the dish with root vegetables - for example a mixture of carrots, beetroot, parsnips and potatoes tastes great.

1 serving contains
(Percentage of daily recommendation)
Calorie254 kcal(12 %)
Protein9 g(9 %)
Fat12 g(10 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage11.8 g(39 %)
Vitamin A2.1 mg(263 %)
Vitamin D0 μg(0 %)
Vitamin E7.5 mg(63 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.8 mg(48 %)
Vitamin B₆1.2 mg(86 %)
Folate151 μg(50 %)
Pantothenic acid1 mg(17 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C297 mg(313 %)
Potassium1,208 mg(30 %)
Calcium175 mg(18 %)
Magnesium80 mg(27 %)
Iron2.8 mg(19 %)
Iodine12 μg(6 %)
Zinc1.3 mg(16 %)
Saturated fatty acids3.2 g
Uric acid75 mg
Cholesterol8 mg
Author of this recipe:

Ingredients

for
4
Ingredients
300 grams
2 tablespoons
1 splash
4
2
2
2
1
1 sprig
3 tablespoons
3
1 tablespoon
coarse-grained Mustard

Preparation steps

1.

For the sauce, mix the yogurt with the creme fraiche and lemon juice. Season to taste with salt.

2.

Peel the carrot and julienne into 3-4 cm (approximately 1 1/4 - 1 1/2 inch) pieces. Rinse, trim, and slice the squash.

3.

Rinse, trim, and julienne the peppers. Peel the shallot and cut into rings. Rinse and dry the rosemary, then remove the leaves.

4.

Heat the oil in a pan. Sauté the sahllots and carrots over high heat for 2-3 minutes. Add the peppers, squash, bay leaves, and rosemary. Sauté another 1-2 minutes. Deglaze with some water, and cook another 2-3 minutes.

5.

Mix the mustard into the vegetables, then season to taste with salt and pepper. Serve the vegetables with the yogurt sauce.