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Light salad with rice and yoghurt sauce

David Janitzek
August 12, 2024
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Preparation steps

Boil the rice.

Wash the lettuce, tear into small pieces.

Finely chop the radish. Add any sprouts and mix everything together.

Mix yogurt with dill and your favorite spices. Toast almonds in a dry pan to color, sprinkle over salad.

Tags:

For vegetarian Lose weight Healthy Snack Dinner Body cleansing

Preparation time

25 Minutes

Number of portions

1

Degree of flatness

1 / 5

Allergens

Lactose, Milk, Wheat

Occasions

-

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Sunflower seeds (shelled)

Sunflower seeds can be replaced with almond flakes

1 × Tablespoon (10 g)

10 g

Long grain brown rice

1 × Tablespoon (10 g)

10 g

Nutritional composition for all portions of the recipe

Proteins 20%

7.62g / 95.05 g

Fats 30%

5.52g / 63.37 g

Carbohydrates 50%

22.2g / 105.61 g

Kcal

168.96Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	0.07g / 95.05 g
Fiber	0.07g / 30 g
Zinc	0.022mg / 10 mg
Phosphorus	1.05mg / 700 mg
Ascorbic acid - Vitamin C	0.65mg / 110 mg
Fatty monounsaturated	0.0005g g
Fatty saturated	0.002g g
Fatty polyunsaturated	0.007g g
Magnesium	0.45mg / 350 mg
Manganese	0.014mg / 2.3 mg
Copper	0.002mg / 1.5 mg
Potassium	6.7mg / 4000 mg
Sucrose	0.005g g
Sodium	0.2mg / 1500 mg
Fat	0.01g / 142.58 g
Calcium	1.2mg / 1000 mg
Vitamin B1 (Thiamin)	0.002mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.004mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.011mg / 15 mg
Vitamin B6 (Pyridoxine)	0.003mg / 1.6 mg
Vitamin B9 (Folic acid)	3.75µg / 300 µg
Vitamin A	9.6µg / 800 µg
Vitamin E	0.0215mg / 14 mg
Carbohydrate	0.145g / 237.63 g
Iron	0.035mg / 15 mg

Protein	1.26g / 95.05 g
Fiber	1.68g / 30 g
Zinc	0.364mg / 10 mg
Phosphorus	29.4mg / 700 mg
Ascorbic acid - Vitamin C	32.2mg / 110 mg
Fatty monounsaturated	0.028g g
Fatty saturated	0.07g g
Fatty polyunsaturated	0.168g g
Magnesium	11.2mg / 350 mg
Manganese	0.084mg / 2.3 mg
Copper	0.084mg / 1.5 mg
Potassium	394.8mg / 4000 mg
Sucrose	0.14g g
Sodium	11.2mg / 1500 mg
Fat	0.28g / 142.58 g
Calcium	12.6mg / 1000 mg
Vitamin B1 (Thiamin)	0.0896mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0588mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.4mg / 15 mg
Vitamin B6 (Pyridoxine)	0.21mg / 1.6 mg
Vitamin B9 (Folic acid)	54.6µg / 300 µg
Vitamin A	149.8µg / 800 µg
Vitamin E	1.708mg / 14 mg
Carbohydrate	5.04g / 237.63 g
Iron	0.7mg / 15 mg

Protein	1.075g / 95.05 g
Cholesterol	2mg mg
Zinc	0.115mg / 10 mg
Phosphorus	30.5mg / 700 mg
Glicemyc Index	0.25µg µg
Ascorbic acid - Vitamin C	0.25mg / 110 mg
Fatty monounsaturated	0.1575g g
Fatty saturated	0.2975g g
Fatty polyunsaturated	0.015g g
Magnesium	4.25mg / 350 mg
Copper	0.0075mg / 1.5 mg
Potassium	50mg / 4000 mg
Sodium	15.75mg / 1500 mg
Fat	0.5g / 142.58 g
Calcium	42.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.0115mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.125µg / 4 µg
Vitamin B2 (Riboflavin)	0.054mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.035mg / 15 mg
Vitamin B6 (Pyridoxine)	0.015mg / 1.6 mg
Vitamin B9 (Folic acid)	2.5µg / 300 µg
Vitamin A	4µg / 800 µg
Vitamin D	0.0075µg / 100 µg
Vitamin E	0.0075mg / 14 mg
Carbohydrate	1.55g / 237.63 g
Iron	0.025mg / 15 mg

Protein	0.15g / 95.05 g
Fiber	0.375g / 30 g
Zinc	0.039mg / 10 mg
Phosphorus	2.85mg / 700 mg
Ascorbic acid - Vitamin C	3.09mg / 110 mg
Fatty monounsaturated	0.003g g
Fatty saturated	0.0075g g
Fatty polyunsaturated	0.012g g
Magnesium	1.05mg / 350 mg
Manganese	0.0135mg / 2.3 mg
Copper	0.006mg / 1.5 mg
Potassium	35.4mg / 4000 mg
Sucrose	0.015g g
Sodium	1.65mg / 1500 mg
Fat	0.03g / 142.58 g
Calcium	4.35mg / 1000 mg
Vitamin B1 (Thiamin)	0.003mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0015mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.039mg / 15 mg
Vitamin B6 (Pyridoxine)	0.012mg / 1.6 mg
Vitamin B9 (Folic acid)	3.6µg / 300 µg
Vitamin A	0.3µg / 800 µg
Vitamin E	0.0015mg / 14 mg
Carbohydrate	0.66g / 237.63 g
Iron	0.12mg / 15 mg

Protein	1.8g / 95.05 g
Fiber	0.6g / 30 g
Zinc	0.304mg / 10 mg
Phosphorus	31.2mg / 700 mg
Glicemyc Index	0.2µg µg
Ascorbic acid - Vitamin C	3.4mg / 110 mg
Fatty monounsaturated	0.024g g
Fatty saturated	0.014g g
Fatty polyunsaturated	0.048g g
Magnesium	8.6mg / 350 mg
Manganese	0.102mg / 2.3 mg
Copper	0.072mg / 1.5 mg
Potassium	58.4mg / 4000 mg
Sucrose	0.16g g
Sodium	1.8mg / 1500 mg
Fat	0.12g / 142.58 g
Calcium	5.8mg / 1000 mg
Vitamin B1 (Thiamin)	0.046mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.026mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.22mg / 15 mg
Vitamin B6 (Pyridoxine)	0.038mg / 1.6 mg
Vitamin B9 (Folic acid)	16.8µg / 300 µg
Vitamin A	1µg / 800 µg
Vitamin E	0.08mg / 14 mg
Carbohydrate	4.42g / 237.63 g
Iron	0.58mg / 15 mg

Light salad with rice and yoghurt sauce

Butterhead Lettuce

Tomato

Natural Yogurt 2%

Radish

Wheat grain, sprouts

Sunflower seeds (shelled)

Dill fresh or dried

Long grain brown rice

Protein	2.44g / 95.05 g
Fiber	0.6g / 30 g
Zinc	0.269mg / 10 mg
Phosphorus	78.4mg / 700 mg
Glicemyc Index	0.1µg µg
Fatty monounsaturated	0.835g g
Fatty saturated	0.442g g
Fatty polyunsaturated	2.882g g
Magnesium	35.9mg / 350 mg
Manganese	0.261mg / 2.3 mg
Copper	0.187mg / 1.5 mg
Potassium	79.3mg / 4000 mg
Sucrose	0.17g g
Sodium	0.3mg / 1500 mg
Fat	4.37g / 142.58 g
Calcium	13.1mg / 1000 mg
Vitamin B1 (Thiamin)	0.1318mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0263mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.697mg / 15 mg
Vitamin B6 (Pyridoxine)	0.06mg / 1.6 mg
Vitamin B9 (Folic acid)	6µg / 300 µg
Vitamin A	0.5µg / 800 µg
Vitamin E	2.781mg / 14 mg
Carbohydrate	2.46g / 237.63 g
Iron	0.42mg / 15 mg

Protein	0.112g / 95.05 g
Fiber	0.132g / 30 g
Zinc	0.104mg / 10 mg
Phosphorus	2.04mg / 700 mg
Ascorbic acid - Vitamin C	1.24mg / 110 mg
Fatty monounsaturated	0.004g g
Fatty saturated	0.004g g
Fatty polyunsaturated	0.008g g
Magnesium	0.56mg / 350 mg
Manganese	0.02mg / 2.3 mg
Copper	0.0048mg / 1.5 mg
Potassium	15.84mg / 4000 mg
Sucrose	0.004g g
Sodium	0.28mg / 1500 mg
Fat	0.016g / 142.58 g
Calcium	2.56mg / 1000 mg
Vitamin B1 (Thiamin)	0.0092mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0044mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.008mg / 15 mg
Vitamin B6 (Pyridoxine)	0.004mg / 1.6 mg
Vitamin B9 (Folic acid)	1.44µg / 300 µg
Vitamin A	14µg / 800 µg
Vitamin E	0.008mg / 14 mg
Carbohydrate	0.244g / 237.63 g
Iron	0.108mg / 15 mg

Protein	0.71g / 95.05 g
Fiber	0.87g / 30 g
Zinc	0.15mg / 10 mg
Phosphorus	25mg / 700 mg
Fatty monounsaturated	0.052g g
Fatty saturated	0.049g g
Fatty polyunsaturated	0.074g g
Magnesium	11mg / 350 mg
Manganese	0.24mg / 2.3 mg
Copper	0.018mg / 1.5 mg
Potassium	26mg / 4000 mg
Sucrose	0.08g g
Sodium	1mg / 1500 mg
Fat	0.19g / 142.58 g
Calcium	3.2mg / 1000 mg
Vitamin B1 (Thiamin)	0.048mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.005mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.47mg / 15 mg
Vitamin B6 (Pyridoxine)	0.049mg / 1.6 mg
Vitamin B9 (Folic acid)	5.3µg / 300 µg
Vitamin E	0.07mg / 14 mg
Carbohydrate	7.68g / 237.63 g
Iron	0.13mg / 15 mg