Tomato and Chanterelle Salad
Healthy, because
Even smarter
Nutritional values
This fruity and spicy salad catches the eye with its special ingredient, chanterelles. The mushrooms are good suppliers of B vitamins, especially niacin, which is important for energy metabolism. Feta scores with protein, which as a building material takes over various tasks in the body.
Instead of feta, the particularly creamy burrata also tastes very good with salad. If you replace the zucchini with cucumber, it gives the dish even more freshness.
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 55.6 μg | (93 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 34 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 18 ozs colorful Cherry tomatoes
- 2 small Zucchini
- 9 ozs Chanterelle
- 5 Tbsps olive oil
- salt
- freshly ground peppers
- 1 handful parsley
- 7 ozs Feta
- 2 Tbsps lemon juice
- 2 Tbsps white balsamic vinegar
- ½ tsp dried oregano
- 1 pinch sugar
Preparation steps
Rinse, trim, and halve the tomatoes. Rinse and trim the summer squash. Thinly slice lengthwise using a knife or a mandoline.
Wipe the chanterelle mushrooms, and leave whole or halve depending on the size.
Heat 1 tablespoon of the oil in a pan, and sauté the mushrooms for 2 minutes. Season to taste with salt and pepper, remove from the heat, and cool slightly. Rinse and dry the parsley. Remove the leaves and finely chop.
Cut the feta cheese into cubes.
For the dressing, mix the remaining oil with the lemon juice, balsamic vinegar, oregano, and parsley. Season to taste with salt, pepper, and sugar.
Mix the prepared ingredients with the dressing in a bowl. Let marinate for 20 minutes before serving.
