Summer Salad
Healthy, because
Even smarter
Nutritional values
This recipe is an extremely light salad that is filled to the brim with vitamins, minerals, and fiber. The vegetables in this salad contribute to so many bodily functions and can improve your health while staying very low in calories and fat, so if you're trying to lose weight, then this is the dish for you.
You can add grilled chicken to this for some more protein, or if you're a vegetarian, you can add tofu.
(Percentage of daily recommendation)
| Calorie | 172 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 35.4 μg | (59 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 591 mg | (15 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 carrots
- 2 Zucchini
- 3 ozs Radish
- 2 sticks Celery
- 1 handful lamb's lettuce
- 5 Tbsps olive oil
- 2 Tbsps white balsamic vinegar
- 2 Tbsps lemon juice
- 1 pinch sugar
- salt
- peppers (freshly ground)
- Cress (for garnish)
Preparation steps
Peel the carrots and cut into slices. Rinse, trim and slice the zucchini and radishes. Rinse, trim and cut the celery into pieces. Rinse, trim and shake dry the mache (lamb's lettuce) well.
For the dressing, mix 3 tablespoons olive oil with the balsamic vinegar, lemon juice and sugar in a bowl. Season with salt and pepper.
Heat the remaining olive oil in a pan and saute the carrot, zucchini and celery for 1-2 minutes. Season with salt and pepper, remove from heat and let cool until lukewarm.
Mix the radishes with the dressing and leave for about 15 minutes.
Now, add the lamb's lettuce and sauteed vegetables to the radishes and toss well. Season with salt and pepper. Trasfer the salad to a jar and serve garnished with cress.
