Zucchini with Yogurt Dip
Zucchini with yogurt dip - Mild fruit vegetables with a kick of freshness.
Healthy, because
Even smarter
Nutritional values
Zucchini contains around 90% water as well as blood-forming iron and nerve-strengthening magnesium. Yogurt with its lactic acid bacteria is beneficial for the intestines and promotes digestion.
Vegans and people with lactose intolerance can easily replace the yogurt with a plant-based alternative, such as soy-based. If spicy isn't your thing just omit the sambal.
(Percentage of daily recommendation)
| Calorie | 193 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 648 mg | (16 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 40 ozs Zucchini (3 zucchini)
- 2 Tbsps olive oil
- ½ lemon (juice)
- salt
- peppers
- 2 ½ ozs mint (1 handful)
- 1 tsp Sambal oelek
- 16 ozs Yogurt (low-fat)
- 9 ozs pomegranates (seeds)
Preparation steps
Clean, wash and slice the zucchini. Mix zucchini slices with oil and lemon juice and season with salt and pepper.
Heat a grill pan. Fry the zucchini slices on both sides for 2-3 minutes over medium heat.
Wash mint, shake dry, pluck leaves, set aside some for garnish. For the dip, chop the rest of the mint and stir into the yogurt with sambal oelek. Season to taste with 1 pinch of salt and pepper.
Cut the pomegranate in half and remove the seeds from the fruit. Arrange zucchini slices on plates and drizzle with yogurt dip. Spread the pomegranate seeds on top and garnish with mint leaves.
