Corn and Avocado Salad
Healthy, because
Even smarter
Nutritional values
The unsaturated fatty acids from the avocado keep the heart and circulation fit and can, among other things, help to lower cholesterol levels. Magnesium helps build muscle tissue, promotes good nerve function and helps against cramps.
Depending on what the refrigerator can provide, the salad can be decorated or modified with other components. A little leaf salad makes the salad lighter and increases the volume.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 25.9 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 794 mg | (20 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 cans Corn (about 280 g)
- 200 grams Cherry tomatoes
- 60 grams black Olives (pitted)
- 1 mild, red chili pepper
- 2 sprigs Basil
- 2 sprigs parsley
- 3 scallions
- 1 garlic clove
- 1 green Bell pepper
- 1 Avocado
- 3 Tbsps Corn oil
- 1 Lime
- Sea salt
- freshly ground peppers
Preparation steps
Drain the corn in a fine strainer. Rinse and halve the tomatoes. Slice the olives. Rinse the chili, remove the seeds, and julienne. Rinse and dry the herbs. Remove the leaves and finely chop. Rinse, trim, and thinly slice the scallions. Peel the garlic and pass through a press.
Rinse and halve the ppper. Remove the seeds and membranes, then finely dice. Halve the avocado and remove the seed. Peel the avocado and dice the pulp. Mix all the prepared salad ingredients. Mix in the oil and lime juice, and combine gently. Season to taste with salt and pepper and serve.
