Colorful Vegetables with Yogurt Sauce
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.
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 54.9 μg | (92 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 297 mg | (313 %) | ||
| Potassium | 1,208 mg | (30 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 300 grams Yogurt (low-fat)
- 2 Tbsps Crème fraiche
- 1 splash lemon juice
- salt
- 4 carrots
- 2 Zucchini
- 2 red Bell pepper
- 2 yellow Bell pepper
- 1 shallot
- 1 sprig rosemary
- 3 Tbsps olive oil
- 3 bay leaves
- 1 Tbsp coarse-grained Mustard
- peppers
Preparation steps
For the sauce, mix the yogurt with the creme fraiche and lemon juice. Season to taste with salt.
Peel the carrot and julienne into 3-4 cm (approximately 1 1/4 - 1 1/2 inch) pieces. Rinse, trim, and slice the squash.
Rinse, trim, and julienne the peppers. Peel the shallot and cut into rings. Rinse and dry the rosemary, then remove the leaves.
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.
Mix the mustard into the vegetables, then season to taste with salt and pepper. Serve the vegetables with the yogurt sauce.