Green Vegetable Salad with Fresh Yogurt, Mint and Cream Cheese Dressing
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(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
292
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 163.5 μg | (273 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 168 mg | (177 %) | ||
| Potassium | 1,135 mg | (28 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 2 Zucchini
- 300 grams Broccoli
- 200 grams Cauliflower
- 300 grams Snow peas
- 200 grams Broad bean
- salt
- 2 bunches Cress
- For the dressing
- 200 grams Natural yogurt
- 100 grams cream cheese
- 1 Tbsp lemon juice
- 3 Tbsps Whipped cream
- 2 Tbsps chopped fresh mint
- freshly ground peppers
Preparation steps
1.
Rinse and peel the vegetables. Cut the zucchini diagonally into slices and halve the broccoli and cauliflower florets. Blanch the vegetables in boiling salted water. Cook the broccoli, cauliflower and beans for 6-8 minutes and the peppers for 2-3 minutes. Rinse the vegetables with cold water and drain well.
2.
Sauté the zucchini on both sides in 1 tablespoon oil in a hot pan, remove from the pan and drain on paper towels.
3.
Trim the watercress with scissors.
4.
For the dressing, mix the yogurt with the cream cheese, lemon juice, cream and mint. Stir and season with salt and pepper.
5.
Mix the vegetables with the watercress, divide among serving bowls and serve with the dressing.
