Zucchini and Vegetables with Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 43.5 μg | (73 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 1,254 mg | (31 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 2 onions
- 3 garlic cloves
- 1 large, red chili pepper (dried)
- 700 grams Tomatoes
- 1 kilogram thin Zucchini
- 2 Tbsps clarified butter
- 6 sprigs Lemon balm
- 1 can Corn kernel (280 grams, drained)
- 200 milliliters Vegetable broth
- salt
- peppers (freshly ground)
- 70 grams grated Hard cheese (Parmesan)
- For the salad
- ½ Romaine lettuce
- 2 Tomatoes
- salt
- peppers (freshly ground)
- lemons (juice)
Preparation steps
Peel the onion and garlic and finely chop. Break the chilies, remove the seeds and cut into fine strips.
Rinse and clean the small tomatoes. Rinse the zucchini and cut into 3 cm (approximately 1 inch) pieces.
In a large pot, melt the butter. Saute the onion, garlic, and chili strips for about 3 minutes. Add the tomatoes and cook for about 5 minutes. Rinse the lemon balm and shake dry. Add the zucchini pieces, 4 lemon balms, drained corn and broth to the tomatoes. Season with salt and pepper. Cover and let sit for about 25 minutes. Simmer. Chop the remaining lemon balm into pieces.
For the salad. Pull the lettuce into leaves, rinse, spin dry, and cut into strips. Cut the tomatoes in half and cut into slices. Sprinkle with lemon juice and season with salt and pepper.
Arrange the vegetables and salad on plates. Cover with grated cheese and the chopped lemon balm.
