Vegetables with Three Dips

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Vegetables with Three Dips
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
268
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie268 cal.(13 %)
Protein9 g(9 %)
Fat17 g(15 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7.4 mg(62 %)
Vitamin K24.6 μg(41 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.4 mg(29 %)
Folate107 μg(36 %)
Pantothenic acid1 mg(17 %)
Biotin21.8 μg(48 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C65 mg(68 %)
Potassium891 mg(22 %)
Calcium137 mg(14 %)
Magnesium72 mg(24 %)
Iron1.8 mg(12 %)
Iodine6 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.8 g
Uric acid43 mg
Cholesterol6 mg
Complete sugar18 g

Ingredients

for
4
For the nut dip
4 Tbsps Walnut
1 Tbsp lemon juice
100 grams Yogurt (0.1% fat)
salt
freshly ground peppers
1 Tbsp scallions
For the tomato dip
1 shallot
1 Tbsp finely chopped parsley
3 dried Tomatoes (in oil)
1 Tbsp pickled Caper
3 Tbsps vegetable stock
1 tsp Mustard
1 Tbsp Red wine vinegar
For the horseradish dip
2 Tbsps freshly grated Horseradish
1 Apple
150 grams Yogurt (0.1% fat)
salt
freshly ground peppers
¼ tsp ground Cumin
For the vegetables
700 grams fresh Vegetables (such as peppers, celery, carrots, kohlrabi)
How healthy are the main ingredients?
WalnutHorseradishMustardparsleysaltshallot

Preparation steps

1.

For the nut dip, mix the walnuts with lemon juice and yogurt, and make a puree. Season with salt and pepper, pour into a bowl and sprinkle with chopped chives.

2.

Peel the shallots and chop very finely. Let the dried tomatoes drain and chop coarsely, set aside for garnish. Chop the capers coarsely.

Stir the vegetable stock vigorously with mustard, vinegar and 2 tablespoons of the tomato oil, and season with salt and pepper. Add the tomatoes, capers and shallots and stir. Season once again, pour into a bowl and sprinkle with chopped dried tomatoes.

3.

For the horseradish dip, rinse the apples into quarters, peel, remove the core and cut into large pieces. Mix the apple pieces with horseradish and yogurt, and make a puree. Season with salt and pepper. Pour into a small bowl and sprinkle with ground cumin.

4.

Rinse the vegetables, trim, peel and cut into long sticks.

5.

Serve the vegetable sticks with dips and fresh bread.

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