Mediterranean Vegetables
Healthy, because
Even smarter
Nutritional values
The zucchinis contain potassium, about 180 milligrams per 100 grams. This helps our body to drain excess water and tightens our skin naturally. Various plant substances from the eggplant help to stop cell aging and protect the heart, i.e. the vegetables keep us young and healthy. Tomatoes are full of lycopene, a carotenoid that can protect us against cancer. The Mediterranean vegetables are rounded off with olive oil, which provides us with healthy omega-3 fats.
You couldn't get healthier? Sure, sprinkle some chopped basil over the vegetables, this provides an extra portion of essential oils that soothe an upset stomach. Serve the Mediterranean dish with a ciabatta bread or natural rice as a side dish. The vegetables can also be served with grilled food or as an appetizer.
(Percentage of daily recommendation)
| Calorie | 162 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 34.7 μg | (58 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 small Zucchini
- 1 small Eggplant
- 1 yellow Bell pepper
- 1 Red Bell pepper
- 3 Tomatoes
- 1 onion
- 1 garlic clove
- 4 Tbsps olive oil
- salt
- freshly ground peppers
Preparation steps
Trim, rinse and slice the zucchini. Rinse the eggplant and cut lengthwise into quarters and cut quarters crosswise into slices. Rinse the peppers, remove seeds and ribs and dice. Rinse the tomatoes and also cut into cubes.
Peel and dice the onion and garlic. Heat the olive oil in a pan. Saute the garlic, onion and pepper, stirring occasionally, for about 5 minutes over medium heat. Add the zucchini and eggplant and saute for another 5-7 minutes. Season with salt and pepper. Add the tomatoes and saute for 2-3 minutes.
