Zucchini Herb Salad with Walnuts
Zucchini herb salad with walnuts - Quick to make and full of healthy ingredients.
Healthy, because
Even smarter
Nutritional values
Walnuts are a good source of vitamin E, which has an antioxidant effect and protects our cells from stress and environmental influences. Eugenol essential oil in allspice provides an intense aroma and a calming effect.
If you don't like mint, you can replace the herb with more parsley or with basil.
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 41.7 μg | (70 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 34.9 μg | (12 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 475 mg | (12 %) | ||
| Calcium | 69.1 mg | (7 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 5.5 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 53.8 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 4 narrow firm Zucchini
- 5 parsley
- 4 mint
- 2 ozs walnut kernels
- 1 large organic lemon
- 4 Tbsps olive oil
- salt
- peppers
- ground allspice
Preparation steps
Clean the zucchini, wash and cut lengthwise into fine strips with a peeler. Wash parsley and mint, shake dry and chop leaves coarsely. Coarsely chop walnuts. Rinse lemon, rub dry, grate peel and squeeze out juice.
Heat oil in a frying pan. Sauté zucchini strips in it over medium heat for 4-5 minutes, turning regularly. Remove from pan and season lightly with salt and pepper. Mix in lemon zest and lemon juice, add herbs and walnut pieces, and season everything with allspice. Serve zucchini and herb salad lukewarm.
