Green Egg Salad
Green Egg Salad - Eggs with crispy cooked vegetables
Healthy, because
Even smarter
Nutritional values
One portion of the salad provides about one third of the daily iron requirement; the nuts bring magnesium and vegetable proteins into play.
If you like, you can also serve the vegetable salad and eggs lukewarm. And if there is a piece of wholemeal bread to go with it, the whole thing is particularly filling.
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 27.9 μg | (62 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 640 mg | (16 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 357 mg |
Ingredients
- Ingredients
- 1 stalk Leeks (about 250 grams)
- 2 stalks Celery (about 130 grams)
- 3 eggs
- 4 ozs Snow peas
- 1 Tbsp Canola oil
- salt
- peppers
- 2 Tbsps White vinegar
- 2 Tbsps Broth
- 1 pinch sugar
- 1 tsp Dijon mustard
- 1 Tbsp roasted, salted Shelled peanut
Kitchen utensils
Preparation steps
Trim leek, rinse and cut into thin rings. Rinse celery, trim, remove strings if necessary and cut into thin slices. Prick the eggs and boil until hard cooked, 8-10 minutes.
Meanwhile, trim snow peas, rinse and remove strings. Cut into pieces.
Heat oil in a pan. Add leek rings and fry while turning over medium heat for about 4 minutes. Add celery slices and season with salt and pepper. Fry for another 3-4 minutes. Remove, put on a plate and let cool.
Fry snow peas in the pan. Add 4 tablespoons of water and all of the vegetables. Cook covered over medium heat, 3-4 minutes. Drain in a sieve.
Drain the eggs, rinse under running cold water, peel and let cool.
Whisk vinegar, broth, sugar and mustard in a bowl with salt and pepper to taste. Add leek, celery and snow peas and mix everything well.
Coarsely chop the peanuts.
Quarters eggs and gently fold into the vegetables. Season again with salt and pepper. Before serving, sprinkle with nuts.
