EatSmarter exclusive recipe

Vegetable Sticks

with Yogurt Caviar Dip
3.666665
Average: 3.7 (3 votes)
(3 votes)
Vegetable Sticks

Vegetable Sticks - A healthy and filling snack

share Share
print
bookmark_border Copy URL
Health Score:
Health Score
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
137
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegetarian snack is low in calories but high in vitamins, minerals, and secondary plant substances. 

If you don't enjoy caviar, add a handful of chopped herbs of your choice to the dip instead. This provides even more vitamins, minerals, and secondary plant substances than in the original recipe.

1 serving contains
(Percentage of daily recommendation)
Calorie137 kcal(7 %)
Protein13 g(13 %)
Fat4 g(3 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.8 mg(100 %)
Vitamin D1.1 μg(6 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate62 μg(21 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.4 μg(21 %)
Vitamin B₁₂3.4 μg(113 %)
Vitamin C79 mg(83 %)
Potassium491 mg(12 %)
Calcium115 mg(12 %)
Magnesium54 mg(18 %)
Iron2.7 mg(18 %)
Iodine16 μg(8 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.8 g
Uric acid60 mg
Cholesterol113 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
green Zucchini (about 5 ounces)
1
yellow Zucchini (about 5 ounces)
1
red Bell pepper (about 7 ounces)
1
Carrot (about 5 ounces)
½
Cucumber (about 3.5 ounces)
1 stalk
Celery (about 3 ounces)
1 bunch
1
5 ounces
low fat Cream cheese
4 ounces
5 ounces
Caviar (eg., trout, salmon caviar or algae)
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Peeler, 1 Fine grater, 1 Whisk, 1 Citrus juicer, 1 Small knife

Preparation steps

1.
Vegetable Sticks preparation step 1

Rinse the vegetables, peel if necessary and cut into bite-sized pieces.

2.
Vegetable Sticks preparation step 2

Rinse chives, shake dry and cut into thin slices.

3.
Vegetable Sticks preparation step 3

Rinse lemon in hot water, wipe dry and finely grate the peel.

4.
Vegetable Sticks preparation step 4

Juice lemon.

5.
Vegetable Sticks preparation step 5

Add cream cheese, yogurt, chives, lemon zest, and lemon juice to a bowl. Stir to combine.

6.
Vegetable Sticks preparation step 6

Fold caviar into dip and season with salt and pepper. Serve with the prepared vegetable sticks.