Tomato Strawberry Salad
Tomato Strawberry Salad - Spicy fruity mix for warm days
Healthy, because
Even smarter
Nutritional values
Good for the heart: the polyunsaturated omega-3 fatty acids from grapeseed oil bring positive effects on the circulatory system, cholesterol levels, and cells. Due to the vitamin C rich paprika, this salad is a treat for the immune system. In addition, ascorbic acid is a real fat burner and accelerates collagen production.
If you like, you can serve it with homemade wholemeal bread or Sourdough Baguette.
(Percentage of daily recommendation)
| Calorie | 467 cal. | (22 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 54.5 μg | (91 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 258 mg | (272 %) | ||
| Potassium | 844 mg | (21 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 26 g |
Ingredients
- Ingredients
- 3 orange Bell pepper
- 7 ozs Feta
- 2 garlic cloves
- 2 shallots
- 4 Tbsps milk (whole)
- salt
- peppers
- 4 Tbsps olive oil
- 4 Tbsps lemon juice
- 18 ozs Watermelon
- 9 ozs Strawberries
- 9 ozs Cherry tomatoes
- 1 handful Arugula
- 1 tsp honey
- 4 Tbsps grapeseed oil
- 1 oz Pomegranate seed (2 TBSP.)
Preparation steps
For the bell pepper dip, wash and clean the peppers, cut them in half, place them on a baking sheet and bake in the oven with the broiler function until the skin is black; this will take about 10 minutes. Remove and let cool for about 5 minutes. Then peel off the skin and cut the flesh into pieces.
Meanwhile, for the feta dip, crumble feta. Peel and chop garlic and shallots and finely puree half of them with feta and milk to get a creamy consistency. Season with salt and pepper.
Place remaining shallot and garlic with bell pepper pulp in a blender and puree until smooth, adding olive oil. Season dip with salt, pepper and 1 tsp lemon juice. Arrange both dips in bowls.
For the salad, peel melon, core if necessary and cut into bite-sized pieces. Clean strawberries, wash and halve or quarter. Wash and halve tomatoes. Wash arugula, spin dry and pluck smaller. Mix all ingredients.
Mix the remaining lemon juice, salt, pepper, honey and grape seed oil to make a dressing. Add dressing to salad and mix well. Arrange salad in a bowl, sprinkle with pomegranate seeds and serve the dips with it.
