Green Vegetable Salad with Cheesy Toast

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Green Vegetable Salad with Cheesy Toast
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Health Score:
82 / 100
Difficulty:
advanced
Difficulty
Preparation:
40 min.
Preparation
Calories:
406
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie406 cal.(19 %)
Protein17 g(17 %)
Fat26 g(22 %)
Carbohydrates24 g(16 %)
Sugar added1 g(4 %)
Roughage6.4 g(21 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.3 μg(2 %)
Vitamin E13.6 mg(113 %)
Vitamin K19.9 μg(33 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.4 mg(29 %)
Folate87 μg(29 %)
Pantothenic acid0.8 mg(13 %)
Biotin10 μg(22 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C44 mg(46 %)
Potassium645 mg(16 %)
Calcium309 mg(31 %)
Magnesium90 mg(30 %)
Iron4.2 mg(28 %)
Iodine10 μg(5 %)
Zinc2.9 mg(36 %)
Saturated fatty acids7.7 g
Uric acid124 mg
Cholesterol22 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
150 grams peas or 400 grams of fresh round peas (approximately 14 ounces)
salt
200 grams Snow peas
1 head Loose leaf lettuce
2 Zucchini
2 Tbsps Sunflower seed
4 Tbsps White vinegar
white peppers
1 pinch sugar
6 Tbsps vegetable oil
2 Tbsps fresh Fresh herbs (such as parsley, basil, tarragon)
4 slices Toast
8 Tbsps grated Cheese
How healthy are the main ingredients?
Snow peaSunflower seedsugarsaltZucchini

Preparation steps

1.

Thaw the frozen peas according to the package. Shuck fresh peas and blanch for 4-5 minutes in salted water, then drain in a colander and rinse with cold water. Drain well.

2.

Rinse the snow peas and blanch for 1-2 minutes. Rinse with cold water and drain. Rinse the lettuce and tear into bite-size pieces. Drain. Rinse the zucchini and cut into slices. Toast the sunflower seeds in a dry pan, then put onto a plate. Peel and dice the shallots. Stir together the vinegar, salt, pepper and sugar. Add the oil gradually while stirring. Add the shallots and herbs.

3.

Heat the toast and sprinkle with cheese. Cut into triangles.

4.

Mix the prepared salad ingredients, pour the dressing on top and serve with the cheesy toast.