Light And Refreshing

Swiss Chard Salad

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Average: 5 (1 vote)
(1 vote)
Swiss Chard Salad
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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
135
calories
Calories

Healthy, because

Even smarter

Nutritional values

The lettuce scores with iron, which is often in short supply, especially for vegetarians. Together with the vitamin C also contained in chard, we can absorb vegetable iron particularly well.

The chard salad convinces without any frills. Serve with a slice of bread or a roll. You can also serve the salad as a starter on festive occasions.

1 serving contains
(Percentage of daily recommendation)
Calorie135 kcal(6 %)
Protein1.41 g(1 %)
Fat12.19 g(11 %)
Carbohydrates6.11 g(4 %)
Sugar added1.44 g(6 %)
Roughage1.35 g(5 %)
Vitamin A306.62 mg(38,328 %)
Vitamin D0 μg(0 %)
Vitamin E3.04 mg(25 %)
Vitamin B₁0.03 mg(3 %)
Vitamin B₂0.05 mg(5 %)
Niacin0.4 mg(3 %)
Vitamin B₆0.06 mg(4 %)
Folate7.56 μg(3 %)
Pantothenic acid0.11 mg(2 %)
Biotin3 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C18.78 mg(20 %)
Potassium210.77 mg(5 %)
Calcium34.99 mg(3 %)
Magnesium45.09 mg(15 %)
Iron1.13 mg(8 %)
Zinc0.24 mg(3 %)
Saturated fatty acids0.9 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
200 grams baby Chard leaf
1 Tbsp sweet Mustard
1 Tbsp spicy Mustard
1 tsp honey
½ lemon (juiced)
2 Tbsps Apple balsamic vinegar
4 Tbsps Vegetable broth
50 milliliters Canola oil
salt
freshly ground peppers
How healthy are the main ingredients?
Chard leafMustardhoneylemonsalt

Preparation steps

1.

Rinse and spin dry swiss chard, arrange on plates. 

2.

Whisk together sweet and spicy mustard, honey, lemon juice, vinegar, broth and oil, pour into a sealable jar and shake well. Season with salt and pepper and shake again. 

3.

Drizzle dressing over salad and serve.