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Light And Refreshing
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)
(Percentage of daily recommendation)
Calorie | 135 cal. | (6 %) | ||
Protein | 1.41 g | (1 %) | ||
Fat | 12.19 g | (11 %) | ||
Carbohydrates | 6.11 g | (4 %) | ||
Sugar added | 1.44 g | (6 %) | ||
Roughage | 1.35 g | (5 %) |
more nutritional values
Vitamin A | 306.62 mg | (38,328 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 3.04 mg | (25 %) | ||
Vitamin B₁ | 0.03 mg | (3 %) | ||
Vitamin B₂ | 0.05 mg | (5 %) | ||
Niacin | 0.4 mg | (3 %) | ||
Vitamin B₆ | 0.06 mg | (4 %) | ||
Folate | 7.56 μg | (3 %) | ||
Pantothenic acid | 0.11 mg | (2 %) | ||
Biotin | 3 μg | (7 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 18.78 mg | (20 %) | ||
Potassium | 210.77 mg | (5 %) | ||
Calcium | 34.99 mg | (3 %) | ||
Magnesium | 45.09 mg | (15 %) | ||
Iron | 1.13 mg | (8 %) | ||
Zinc | 0.24 mg | (3 %) | ||
Saturated fatty acids | 0.9 g | |||
Cholesterol | 0 mg |
Author of this recipe:

EAT-SMARTER
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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
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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.
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