Warm Vegetable Salad
Chickpeas and goat's cheese cause the protein balance to rise; the pulses also provide a thick portion of fibre together with the vegetables. Carrots and pumpkin score points with a particularly high content of vitamin A, which strengthens our eyesight.
If goat's cream cheese tastes too intense: replace it with a low-fat cream cheese. Of course you can also use a wholemeal baguette.
(Percentage of daily recommendation)
|Calorie||335 kcal||(16 %)|
|Protein||14 g||(14 %)|
|Fat||14 g||(12 %)|
|Carbohydrates||41 g||(27 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||1 mg||(125 %)|
|Vitamin D||0.3 μg||(2 %)|
|Vitamin E||4.6 mg||(38 %)|
|Vitamin K||75 μg||(125 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||5.6 mg||(47 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||76 μg||(25 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||5.9 μg||(13 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||56 mg||(59 %)|
|Potassium||767 mg||(19 %)|
|Calcium||178 mg||(18 %)|
|Magnesium||78 mg||(26 %)|
|Iron||3.8 mg||(25 %)|
|Iodine||14 μg||(7 %)|
|Zinc||1.7 mg||(21 %)|
|Saturated fatty acids||4.1 g|
|Uric acid||198 mg|
|Complete sugar||18 g|
- 2 small zucchini (125 grams)
- ½ Cauliflower (300 grams)
- 3 carrots (Each approximately 85 grams)
- ½ small Hokkaido pumpkin (400 grams)
- 1 red onion
- 1 garlic clove
- 250 grams chickpeas (canned, drained)
- ½ Baguette (about 125 grams)
- 100 grams Goat cheese
- 4 sprigs thyme
- 3 Tbsps olive oil
- 125 milliliters Vegetable broth
- 1 lemon
- 1 tsp Black cumin seeds
Rinse zucchini, cut in half lengthwise and cut into 1 cm (approximately 1/2-inch) slices. Trim cauliflower, rinse and divide into florets.
Rinse and peel carrots. Cut into thin slices.
Remove pumpkin seeds with a spoon. Rinse and cut flesh into 1 cm (approximately 1/2-inch) cubes.
Peel onion and garlic. Cut onion into thin strips and finely dice garlic.
Drain the chickpeas and rinse under water until water runs clear. Drain well.
Cut baguette into 12 slices, spread with goat cheese and place on a baking sheet.
Rinse thyme, shake dry, pluck leaves, sprinkle over the goat cheese and press gently, adhering to cheese.
Heat 1 tablespoon of oil in a large pot. Add onion, garlic, carrots, pumpkin and cauliflower. Sauté for 2 minutes, while stirring constantly.
Pour in broth, cover and simmer over medium heat about 5 minutes.
Add zucchini and chickpeas and continue to cook for 5 minutes. Transfer to a large bowl.
Cut lemon in half and squeeze juice over vegetables. Drizzle with the remaining oil and season with salt and pepper. Mix well. Sprinkle in cumin seeds. Place baguette slices under a preheated broiler or oven at 250°C (approximately 475°F) until the cheese browns, about 2 minutes. Serve baguette slices with the warm vegetable salad.