Salad with yogurt dressing
Preparation steps
Clean the iceberg lettuce, tear into smaller pieces, wash and spin dry.
Review the rocket, shake off excess water and spin dry as well.
If necessary, cut larger leaves into two pieces.
Prepare bell pepper: cut in half, remove seeds, rinse, and dry. Then cut into pieces or thin strips.
Prepare celery: wash thoroughly, peel, and cut into thin slices.
Prepare chives: rinse, dry, and chop into thin strips.
Prepare parsley: rinse, dry, and pick off leaves.
Place the parsley leaves and larger pieces of pepper and celery in a blender jug along with half of the yogurt and blend until smooth.
Mix the remaining yogurt with olive oil, vinegar, sugar, lemon juice, cinnamon and season with salt and pepper.
Mix with the previously prepared vegetable purée.
Grate the carrots on a fine grater and combine the salad with the arugula, pepper strips and celery slices. Arrange the portions on plates, pour the sauce over them and sprinkle with chopped chives.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
1.4g
/ 80.61 g
|
| Fiber |
1.4g
/ 30 g
|
| Zinc |
0.44mg
/ 10 mg
|
| Phosphorus |
21mg
/ 700 mg
|
| Fatty monounsaturated |
0.01g
|
| Fatty saturated |
0.04g
|
| Fatty polyunsaturated |
0.14g
|
| Magnesium |
9mg
/ 350 mg
|
| Manganese |
0.28mg
/ 2.3 mg
|
| Copper |
0.04mg
/ 1.5 mg
|
| Potassium |
134mg
/ 4000 mg
|
| Sucrose |
0.1g
|
| Sodium |
4mg
/ 1500 mg
|
| Fat |
0.2g
/ 120.92 g
|
| Calcium |
24mg
/ 1000 mg
|
| Vitamin A |
192µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.045mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.089mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.22mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.06mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
13mg
/ 110 mg
|
| Vitamin E |
0.43mg
/ 14 mg
|
| Carbohydrate |
2.9g
/ 201.53 g
|
| Iron |
0.7mg
/ 15 mg
|
| Protein |
0.385g
/ 80.61 g
|
| Fiber |
0.7g
/ 30 g
|
| Zinc |
0.084mg
/ 10 mg
|
| Phosphorus |
8.05mg
/ 700 mg
|
| Fatty monounsaturated |
0.0035g
|
| Fatty saturated |
0.0245g
|
| Fatty polyunsaturated |
0.0595g
|
| Magnesium |
3.15mg
/ 350 mg
|
| Manganese |
0.035mg
/ 2.3 mg
|
| Copper |
0.028mg
/ 1.5 mg
|
| Potassium |
61.6mg
/ 4000 mg
|
| Sucrose |
0.035g
|
| Sodium |
0.7mg
/ 1500 mg
|
| Fat |
0.105g
/ 120.92 g
|
| Calcium |
4.2mg
/ 1000 mg
|
| Vitamin A |
11.2µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.014mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0105mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.21mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0945mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
31.85mg
/ 110 mg
|
| Vitamin E |
1.085mg
/ 14 mg
|
| Carbohydrate |
1.61g
/ 201.53 g
|
| Iron |
0.175mg
/ 15 mg
|
| Protein |
0.25g
/ 80.61 g
|
| Fiber |
0.45g
/ 30 g
|
| Zinc |
0.0425mg
/ 10 mg
|
| Phosphorus |
6.5mg
/ 700 mg
|
| Fatty monounsaturated |
0.0075g
|
| Fatty saturated |
0.01g
|
| Fatty polyunsaturated |
0.01g
|
| Magnesium |
3mg
/ 350 mg
|
| Manganese |
0.035mg
/ 2.3 mg
|
| Copper |
0.01mg
/ 1.5 mg
|
| Potassium |
80mg
/ 4000 mg
|
| Sucrose |
0.075g
|
| Sodium |
15.5mg
/ 1500 mg
|
| Fat |
0.05g
/ 120.92 g
|
| Calcium |
10.25mg
/ 1000 mg
|
| Vitamin A |
2.5µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.01mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.02mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.125mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0225mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.85mg
/ 110 mg
|
| Vitamin E |
0.05mg
/ 14 mg
|
| Carbohydrate |
0.9g
/ 201.53 g
|
| Iron |
0.1mg
/ 15 mg
|
| Protein |
0.1667g
/ 80.61 g
|
| Fiber |
0.1263g
/ 30 g
|
| Sugar |
0.096g
/ 50 g
|
| Zinc |
0.0303mg
/ 10 mg
|
| Phosphorus |
2.9293mg
/ 700 mg
|
| Magnesium |
2.1212mg
/ 350 mg
|
| Manganese |
0.0202mg
/ 2.3 mg
|
| Copper |
0.0101mg
/ 1.5 mg
|
| Potassium |
14.9495mg
/ 4000 mg
|
| Sucrose |
0.0101g
|
| Sodium |
0.1515mg
/ 1500 mg
|
| Fat |
0.0354g
/ 120.92 g
|
| Calcium |
4.6465mg
/ 1000 mg
|
| Vitamin A |
11.0101µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0041mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0051mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0303mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0152mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0071mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
3.2323µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
2.9293mg
/ 110 mg
|
| Vitamin E |
0.0101mg
/ 14 mg
|
| Vitamin K |
10.7071µg
/ 70 µg
|
| Water |
4.6465ml
|
| Carbohydrate |
0.2172g
/ 201.53 g
|
| Iron |
0.0808mg
/ 15 mg
|
| Protein |
0.52g
/ 80.61 g
|
| Fiber |
0.32g
/ 30 g
|
| Sugar |
0.42g
/ 50 g
|
| Carotene Beta |
284.8µg
|
| Lutein + zeaxanthin |
711g
|
| Potassium |
73.8mg
/ 4000 mg
|
| Sodium |
5.4mg
/ 1500 mg
|
| Tocopherol beta |
0.086mg
|
| Fat |
0.14g
/ 120.92 g
|
| Calcium |
32mg
/ 1000 mg
|
| Vitamin A |
474.6µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.008mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.018mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.06mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.088mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.014mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
3mg
/ 110 mg
|
| Vitamin E |
0.008mg
/ 14 mg
|
| Vitamin K |
21.72µg
/ 70 µg
|
| Water |
18.34ml
|
| Carbohydrate |
0.74g
/ 201.53 g
|
| Iron |
0.3mg
/ 15 mg
|
| Protein |
6.75g
/ 80.61 g
|
| Zinc |
0.39mg
/ 10 mg
|
| Phosphorus |
101.25mg
/ 700 mg
|
| Magnesium |
8.27mg
/ 350 mg
|
| Potassium |
105.75mg
/ 4000 mg
|
| Selenium |
7.275µg
/ 70 µg
|
| Fat |
3.75g
/ 120.92 g
|
| Calcium |
75mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.015mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.565µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.21mg
/ 1.4 mg
|
| Vitamin B5 (Pantothenic acid) |
0.25mg
/ 5 mg
|
| Carbohydrate |
3g
/ 201.53 g
|
| Zinc |
0.003mg
/ 10 mg
|
| Phosphorus |
0.05mg
/ 700 mg
|
| Fatty monounsaturated |
3.506g
|
| Fatty saturated |
0.743g
|
| Fatty polyunsaturated |
0.5305g
|
| Copper |
0.0035mg
/ 1.5 mg
|
| Sodium |
0.05mg
/ 1500 mg
|
| Fat |
4.98g
/ 120.92 g
|
| Vitamin E |
0.5975mg
/ 14 mg
|
| Carbohydrate |
0.01g
/ 201.53 g
|
| Iron |
0.02mg
/ 15 mg
|
| Protein |
0.024g
/ 80.61 g
|
| Fiber |
0.06g
/ 30 g
|
| Zinc |
0.0024mg
/ 10 mg
|
| Phosphorus |
0.66mg
/ 700 mg
|
| Fatty monounsaturated |
0.0003g
|
| Fatty saturated |
0.0012g
|
| Fatty polyunsaturated |
0.0024g
|
| Magnesium |
0.27mg
/ 350 mg
|
| Manganese |
0.0012mg
/ 2.3 mg
|
| Copper |
0.006mg
/ 1.5 mg
|
| Potassium |
3.75mg
/ 4000 mg
|
| Sucrose |
0.009g
|
| Sodium |
0.15mg
/ 1500 mg
|
| Fat |
0.009g
/ 120.92 g
|
| Calcium |
1.2mg
/ 1000 mg
|
| Vitamin A |
0.03µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0012mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0006mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.003mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0024mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
1.5mg
/ 110 mg
|
| Vitamin E |
0.0057mg
/ 14 mg
|
| Carbohydrate |
0.285g
/ 201.53 g
|
| Iron |
0.018mg
/ 15 mg
|
| Protein |
0.004g
/ 80.61 g
|
| Fiber |
0.053g
/ 30 g
|
| Zinc |
0.0018mg
/ 10 mg
|
| Phosphorus |
0.064mg
/ 700 mg
|
| Fatty monounsaturated |
0.0002g
|
| Fatty saturated |
0.0003g
|
| Fatty polyunsaturated |
0.0001g
|
| Magnesium |
0.06mg
/ 350 mg
|
| Potassium |
0.431mg
/ 4000 mg
|
| Sodium |
0.01mg
/ 1500 mg
|
| Fat |
0.001g
/ 120.92 g
|
| Calcium |
1.002mg
/ 1000 mg
|
| Vitamin A |
0.295µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
|
| Vitamin B2 (Riboflavin) |
|
| Vitamin B6 (Pyridoxine) |
0.0002mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.0038mg
/ 110 mg
|
| Vitamin E |
0.0023mg
/ 14 mg
|
| Vitamin K |
0.0312µg
/ 70 µg
|
| Carbohydrate |
0.081g
/ 201.53 g
|
| Iron |
0.0083mg
/ 15 mg
|
| Protein |
0.011g
/ 80.61 g
|
| Fiber |
0.0265g
/ 30 g
|
| Zinc |
0.0012mg
/ 10 mg
|
| Phosphorus |
0.158mg
/ 700 mg
|
| Magnesium |
0.171mg
/ 350 mg
|
| Manganese |
0.0056mg
/ 2.3 mg
|
| Copper |
0.0013mg
/ 1.5 mg
|
| Potassium |
1.329mg
/ 4000 mg
|
| Selenium |
0.0003µg
/ 70 µg
|
| Sodium |
0.02mg
/ 1500 mg
|
| Fat |
0.0033g
/ 120.92 g
|
| Calcium |
0.443mg
/ 1000 mg
|
| Vitamin A |
0.027µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0001mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0002mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0011mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0014mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.017µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.021mg
/ 110 mg
|
| Vitamin E |
0.001mg
/ 14 mg
|
| Vitamin K |
0.164µg
/ 70 µg
|
| Carbohydrate |
0.0648g
/ 201.53 g
|
| Iron |
0.0097mg
/ 15 mg
|
| Zinc |
0.0001mg
/ 10 mg
|
| Phosphorus |
0.008mg
/ 700 mg
|
| Magnesium |
0.29mg
/ 350 mg
|
| Manganese |
0.0001mg
/ 2.3 mg
|
| Copper |
0.0002mg
/ 1.5 mg
|
| Sodium |
38.85mg
/ 1500 mg
|
| Calcium |
0.029mg
/ 1000 mg
|
| Iron |
0.0002mg
/ 15 mg
|
| Protein |
0.25g
/ 80.61 g
|
| Fiber |
0.9g
/ 30 g
|
| Zinc |
0.085mg
/ 10 mg
|
| Phosphorus |
8mg
/ 700 mg
|
| Fatty saturated |
0.01g
|
| Fatty polyunsaturated |
0.03g
|
| Magnesium |
4mg
/ 350 mg
|
| Manganese |
0.0475mg
/ 2.3 mg
|
| Copper |
0.025mg
/ 1.5 mg
|
| Potassium |
70.5mg
/ 4000 mg
|
| Sucrose |
0.5g
|
| Sodium |
20.5mg
/ 1500 mg
|
| Fat |
0.05g
/ 120.92 g
|
| Calcium |
9mg
/ 1000 mg
|
| Vitamin A |
414µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0135mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0135mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.1125mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.0375mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.85mg
/ 110 mg
|
| Vitamin E |
0.1275mg
/ 14 mg
|
| Carbohydrate |
2.175g
/ 201.53 g
|
| Iron |
0.125mg
/ 15 mg
|
| Carbohydrate |
0.0925g
/ 201.53 g
|
Nutritional composition for all portions of the recipe
| Protein |
9.76g
/ 80.61 g
|
| Fiber |
4.04g
/ 30 g
|
| Sugar |
0.52g
/ 50 g
|
| Zinc |
1.07mg
/ 10 mg
|
| Phosphorus |
148.67mg
/ 700 mg
|
| Carotene Beta |
284.8µg
|
| Fatty monounsaturated |
3.53g
|
| Fatty saturated |
0.82g
|
| Fatty polyunsaturated |
0.77g
|
| Lutein + zeaxanthin |
711g
|
| Magnesium |
30.33mg
/ 350 mg
|
| Manganese |
0.44mg
/ 2.3 mg
|
| Copper |
0.13mg
/ 1.5 mg
|
| Potassium |
546.11mg
/ 4000 mg
|
| Sucrose |
0.74g
|
| Selenium |
7.28µg
/ 70 µg
|
| Sodium |
85.33mg
/ 1500 mg
|
| Tocopherol beta |
0.09mg
|
| Fat |
9.33g
/ 120.92 g
|
| Calcium |
161.77mg
/ 1000 mg
|
| Vitamin A |
1105.67µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.11mg
/ 1.1 mg
|
| Vitamin B12 (Cobalamin) |
0.57µg
/ 4 µg
|
| Vitamin B2 (Riboflavin) |
0.37mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.76mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.36mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.23mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
3.25µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
54mg
/ 110 mg
|
| Vitamin E |
2.33mg
/ 14 mg
|
| Vitamin K |
32.62µg
/ 70 µg
|
| Water |
22.99ml
|
| Carbohydrate |
12.08g
/ 201.53 g
|
| Iron |
1.55mg
/ 15 mg
|
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