Raw Vegetables with Tomato Dip

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Raw Vegetables with Tomato Dip
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
142
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie142 cal.(7 %)
Protein13 g(13 %)
Fat4 g(3 %)
Carbohydrates13 g(9 %)
Sugar added1 g(4 %)
Roughage6.9 g(23 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.2 mg(10 %)
Vitamin K115.1 μg(192 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.5 mg(36 %)
Folate100 μg(33 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C118 mg(124 %)
Potassium811 mg(20 %)
Calcium142 mg(14 %)
Magnesium44 mg(15 %)
Iron1.4 mg(9 %)
Iodine12 μg(6 %)
Zinc1 mg(13 %)
Saturated fatty acids1.9 g
Uric acid110 mg
Cholesterol9 mg
Complete sugar13 g

Ingredients

for
6
For the dip
2 Tomatoes
1 Orange
50 grams sun-dried Tomatoes (in oil)
350 grams Quark
2 Tbsps Yogurt (0.1% fat)
1 Tbsp Tomato paste
1 tsp honey
salt
cayenne pepper
For the vegetables
3 carrots
2 stalks Celery
½ Cauliflower (400 grams)
½ Broccoli (400 grams)
How healthy are the main ingredients?
CeleryTomatoTomato pastehoneyTomatoOrange

Preparation steps

1.

For the dip, rinse tomatoes, quarter, core and dice into small cubes. Rinse orange in hot water, dry and finely zest the peel. Squeeze out orange juice. Drain sun-dried tomatoes and chop. Mix cream cheese with yogurt, tomato puree and honey. Mix orange zest, 2-3 tablespoons of orange juice, fresh diced tomatoes and sun-dried tomatoes. Season with salt and cayenne pepper.

2.

For the vegetables, rinse carrots, peel, halve and cut into sticks. Rinse celery, trim and cut into 8 cm (approximately 3 inches) long pieces. Rinse and divide cauliflower and broccoli into florets.

3.

To serve, arrange vegetables on a platter with the tomato dip.

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