EatSmarter exclusive recipe

Vegetable Salad

with Spicy Anchovy Sauce and Sunflower Seeds
2
Average: 2 (2 votes)
(2 votes)
Vegetable Salad

Vegetable Salad - Delicious, crisp and fresh: Also great as a side dish

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Health Score:
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
306
calories
Calories

Healthy, because

Even smarter

Nutritional values

The colourful raw vegetable plate is a classic, light hors d'oeuvre, and its abundant fiber will have positive benefits for digestion. With a raw dish, important vitamins are also added to the plate!

Feel like experimenting? Any vegetable that can be eaten raw is good here. If you don't like fish, you can replace the anchovies with chopped capers (1 tsp).

1 serving contains
(Percentage of daily recommendation)
Calorie306 kcal(15 %)
Protein7 g(7 %)
Fat23 g(20 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage11.7 g(39 %)
Vitamin A1.6 mg(200 %)
Vitamin D0.1 μg(1 %)
Vitamin E7.5 mg(63 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.5 mg(36 %)
Folate100 μg(33 %)
Pantothenic acid1 mg(17 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C235 mg(247 %)
Potassium1,238 mg(31 %)
Calcium196 mg(20 %)
Magnesium100 mg(33 %)
Iron5.8 mg(39 %)
Iodine26 μg(13 %)
Zinc1.8 mg(23 %)
Saturated fatty acids3.4 g
Uric acid75 mg
Cholesterol0 mg
Development of this recipe:
How healthy are the main ingredients?
RadishSunflower seeds

Ingredients

for
2
Ingredients
1
pickled Anchovy fillet (from a jar)
½ bunch
3 tablespoons
1 teaspoon
mild Mustard
4 tablespoons
2
4 ounces
daikon Radish
1
small Kohlrabi
1
1 bunch
2 teaspoons
1
Preparation

Kitchen utensils

1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Whisk, 1 Salad spinner, 1 Skillet

Preparation steps

1.
Vegetable Salad preparation step 1

Finely chop the anchovy with a knife and crush into a paste. Mix with a pinch of salt.

2.
Vegetable Salad preparation step 2

Rinse chervil, shake dry and set aside 1-2 stalks. Pluck off and chop remaining chervil leaves.

3.
Vegetable Salad preparation step 3

Put both the anchovy paste and chervil in a small bowl. Whisk in balsamic vinegar, mustard, salt and pepper. Whisk in the oil one drop at a time.

4.
Vegetable Salad preparation step 4

Rinse and peel carrots, daikon radish and kohlrabi. Cut the pepper into quarters, remove seeds and rinse.

5.
Vegetable Salad preparation step 5

Cut carrots, daikon radish, kohlrabi and pepper into very fine strips. Place in a large bowl.

6.
Vegetable Salad preparation step 6

Rinse radishes and cut into very thin slices with a mandoline or knife.

7.
Vegetable Salad preparation step 7

Mix together the vegetables and about 2/3rd of the dressing. Season with salt and pepper and let stand for 15 minutes. Toast sunflower seeds briefly in a dry pan.

8.
Vegetable Salad preparation step 8

Clean lettuce. Cut into bite-sized pieces and mix with the rest of the sauce. Serve with the vegetables on a plate. Sprinkle with sunflower seeds, garnish with chervil and serve.