Zucchini and Carrot Salad with Apples and Sunflower Seeds
Nutritional values
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 40.8 μg | (68 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 647 mg | (16 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 200 grams tart Apple
- 2 Tbsps lemon juice
- 400 grams carrots
- 200 grams Zucchini
- 1 small onion
- 1 tsp Mustard seed
- 1 Tbsp butter
- 3 Tbsps fresh Orange juice
- 3 Tbsps White vinegar
- 6 Tbsps Canola oil
- salt
- white peppers
- 50 grams Sunflower seed
Preparation steps
Rinse, peel, quarter and core apples. Finely grate apples and mix immediately with lemon juice. Peel and finely grate carrots and mix with apples. Rinse zucchini and cut into cubes. Peel and finely chop onion. Crush mustard seeds in a mortar and pestle. Melt butter in a pan and add zucchini and mustard seeds. Sauté zucchini on all sides, 2-3 minutes. Mix orange juice with vinegar and canola oil and season with salt and pepper. Pour dressing over carrots and apples and place zucchini on top. Cover and marinate in the refrigerator, about half an hour.
Toast sunflower seeds in a dry frying pan until golden-brown. Let cool.
Remove salad from refrigerator and toss zucchini with apples and carrots. Season to taste and divide among four plates. Serve sprinkled with sunflower seeds.
