Mushroom Salad with Garlic, Zucchini and Feta
Healthy, because
Even smarter
Nutritional values
The vitamin D from porcini mushrooms is important for strong bones, healthy teeth, and the immune system. But the mushroom salad also has tryptophane, which is a building material for serotonin.
If the feta is replaced by tofu or tempeh, you can easily make a vegan mushroom salad.
(Percentage of daily recommendation)
| Calorie | 223 cal. | (11 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 45.1 μg | (75 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 608 mg | (15 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 6 g |
Ingredients
Preparation steps
Wipe mushrooms clean and cut into slices or pieces. Rinse, trim and halve zucchini lengthwise, then cut crosswise into slices. Peel and finely chop garlic and onion. Rinse scallions and chives, shake dry and cut crosswise into thin rings.
In a pan, sauté mushrooms in oil, turning occasionally, 3-4 minutes. Add zucchini, onion, garlic and scallions and cook briefly. Remove pan from heat and let cool briefly. Mix in vinegar and chives and season with salt and pepper. Stir in diced feta and serve salad warm.
