Green Salad with Tomatoes and Carrots

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Green Salad with Tomatoes and Carrots
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
222
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie222 cal.(11 %)
Protein7 g(7 %)
Fat16 g(14 %)
Carbohydrates12 g(8 %)
Sugar added2 g(8 %)
Roughage4.8 g(16 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin K112.2 μg(187 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.3 mg(21 %)
Folate77 μg(26 %)
Pantothenic acid0.5 mg(8 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium661 mg(17 %)
Calcium64 mg(6 %)
Magnesium71 mg(24 %)
Iron1.7 mg(11 %)
Iodine4 μg(2 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.4 g
Uric acid32 mg
Cholesterol0 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
300 grams mixed Lettuce (Endive, lettuce, Lollo Rosso)
12 Cherry tomatoes
2 carrots
1 handful soybean sprout
3 scallions
2 Tbsps roasted Pumpkin seed
2 Tbsps roasted Sunflower seed
For the dressing
2 garlic cloves
Sea salt
½ organic lemon
1 tsp medium hot Mustard
4 Tbsps olive oil
peppers (freshly ground)
honey (to taste)

Preparation steps

1.

Separate the leaves of the lettuce. Rinse and dry, then tear into bite-sized pieces. Rinse and quarter the cherry tomatoes. Peel and coarsely grate the carrots. Rinse the bean sprouts under running water. Pour boiling water over the sprouts, then rinse and drain well. Trim the scallion and julienne into long strips. Mix all the salad ingredients, then divide into four glass bowls. Sprinkle with parsley, sunflower seeds and pumpkin seeds.

2.

Peel the garlic, finely chop, then crush into a paste with a little salt. Rinse the lemon in hot water, pat dry, finely grate the zest, and squeeze the juice. Mix the garlic with the lemon juice, lemon zest, mustard, and oil. Mix well with an immersion blender. Season the dressing with salt, pepper, and honey. Divide into 4 small bowls, then serve with the salad.