Kale Salad with Carrots
Kale Salad with Carrots - Delicious and low in calories. A winter classic reinterpreted.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 296 cal. | (14 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 1,239.8 μg | (2,066 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 339 μg | (113 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 212 mg | (223 %) | ||
| Potassium | 1,340 mg | (34 %) | ||
| Calcium | 427 mg | (43 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 30 g |
Ingredients
- Ingredients
- 600 grams fresh Kale
- salt
- 1 sour Apple
- 300 grams carrots
- 1 tsp lemon juice
- 2 Oranges
- 150 grams Sour cream
- peppers
- 4 Tbsps peeled Sunflower seed
Preparation steps
Pull off the kale leaves, rinse thoroughly, and drain. Cut into narrow strips.
Bring a large pot of salted water to a boil and cook the kale strips for 10 minutes at medium heat.
Rinse the strips in a colander under cold water and drain well.
Rinse the apple, cut into quarters, remove the core, and slice into thin strips. Drizzle some lemon juice on the slices and mix well.
Peel the carrot and cut into fine strips. Cook for about 5 minutes in boiling salted water. Then rinse under cold water and drain well.
Peel the oranges thoroughly, taking care to remove the white pith. Remove the segments from the membrane and chop, collecting all the juice that emerges.
For the dressing, mix sour cream with 1 tablespoon of the orange juice. Mix with salt, pepper, and a little lemon juice to taste.
Mix the kale with the carrot and apple strips. Then mix the orange segments and the sour cream dressing. Combine in a serving bowl. Season the salad with salt and pepper. Serve sprinkled with sunflower seeds.
