General • Easy
Zucchini Salad
20 min
2 /
Portions
Ingredients - 13
Recipe preparation steps
1
Fry the pine nuts in a non-stick pan without adding any fat until golden brown, then remove and allow to cool.
2
Mix the lemon juice and oil together and season with salt and pepper. Finely chop the basil leaves and stir into the dressing.
3
Wash and clean the zucchini. Peel the fruit lengthwise with a vegetable peeler at intervals of about 1 cm, leaving several green strips of peel on the fruit.
4
Peel and halve the ten cloves of garlic and grate the garlic into a salad bowl. Finely grate the zucchini and add to the bowl, mix with the dressing and sprinkle the pine nuts on top.
5
Let the salad rest for a few minutes. It shouldn't be left for too long, otherwise the zucchini will absorb a lot of water.
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 0.7 g | 0.35 g |
| Alcohol | 0.14 g | 0.07 g |
| Alpha Linolenic Acid | 3.62 g | 1.81 g |
| Arginine | 0.28 g | 0.14 g |
| Ash | 3.9 g | 1.95 g |
| Beta-Cryptoxanthin | 1.96 µg | 0.98 µg |
| Beta-carotene | 58.59 µg | 29.3 µg |
| Beta-sitosterol | 15.73 mg | 7.87 mg |
| Boron | 0.11 mg | 0.06 mg |
| Calcium | 140.45 mg | 70.23 mg |
| Carbohydrate | 27.01 g | 13.51 g |
| Carotene Beta | 1050.42 mg | 525.21 mg |
| Chloride | 1051 mg | 525.5 mg |
| Chlorine | 7.13 mg | 3.57 mg |
| Cholesterol | 5.52 mg | 2.76 mg |
| Chromium | 0.15 µg | 0.08 µg |
| Citric acid | 0.77 mg | 0.39 mg |
| Cobalt | 0.11 µg | 0.06 µg |
| Copper | 0.75 mg | 0.38 mg |
| Fat | 18.69 g | 9.35 g |
| Fatty monounsaturated | 9.56 g | 4.78 g |
| Fatty polyunsaturated | 4.37 g | 2.18 g |
| Fatty saturated | 2.35 g | 1.18 g |
| Fatty trans | 0.4 g | 0.2 g |
| Fiber | 8.71 g | 4.36 g |
| Fiber insoluble | 3.34 g | 1.67 g |
| Fiber soluble | 2.77 g | 1.39 g |
| Fluoride | 0.32 mg | 0.16 mg |
| Fructose | 3.36 g | 1.68 g |
| Glicemyc Index | 76.5 µg | 38.25 µg |
| Glucose | 2.87 g | 1.44 g |
| Glutamic acid | 0.43 g | 0.22 g |
| Inulin | 0.6 g | 0.3 g |
| Iodine | 77.57 µg | 38.79 µg |
| Iron | 3.98 mg | 1.99 mg |
| KJ | 1233.56 kJ | 616.78 kJ |
| Kcal | 294.9 kcal | 147.45 kcal |
| Linoleic Acid | 3.96 g | 1.98 g |
| Lutein + zeaxanthin | 6069.73 mg | 3034.87 mg |
| Lycopene | 0.14 µg | 0.07 µg |
| Lysine | 0.02 g | 0.01 g |
| Magnesium | 170.74 mg | 85.37 mg |
| Malic acid | 0.09 g | 0.05 g |
| Manganese | 2.24 mg | 1.12 mg |
| Molybdenum | 0.16 µg | 0.08 µg |
| Monounsaturated fat 18:1 c | 1.73 g | 0.87 g |
| Nickel | 0.21 mg | 0.11 mg |
| Oleic Acid | 9.48 g | 4.74 g |
| Omega 3 | 3.62 g | 1.81 g |
| Omega 6 | 4.07 g | 2.03 g |
| Oxalic acid | 0.28 mg | 0.14 mg |
| Palmitic Acid | 1.86 g | 0.93 g |
| Phosphorus | 263.16 mg | 131.58 mg |
| Phytosterols | 41.8 mg | 20.9 mg |
| Polyunsaturated fat 18:2 n-6 | 2.68 g | 1.34 g |
| Potassium | 1490.32 mg | 745.16 mg |
| Protein | 9.52 g | 4.76 g |
| Quinic acid | 0.01 g | 0.01 g |
| Salt | 1.56 g | 0.78 g |
| Saturated Fatty Acids | 0.47 g | 0.24 g |
| Selenium | 1.87 µg | 0.93 µg |
| Silica | 0.14 mg | 0.07 mg |
| Sodium | 599.69 mg | 299.84 mg |
| Starch | 2.44 g | 1.22 g |
| Stearic Acid | 0.35 g | 0.18 g |
| Sucrose | 3.08 g | 1.54 g |
| Sugar | 9.32 g | 4.66 g |
| Sugar added | 0.25 g | 0.13 g |
| Sulfur | 3.28 mg | 1.64 mg |
| Total Carbohydrates | 1.43 g | 0.72 g |
| Total Fat | 6.81 g | 3.41 g |
| Total Protein | 1.82 g | 0.91 g |
| Total sugar alcohols | 0.14 g | 0.07 g |
| Vitamin A | 177.95 µg | 88.98 µg |
| Vitamin ARE | 9.73 µg | 4.87 µg |
| Vitamin B1 (Thiamin) | 0.53 mg | 0.27 mg |
| Vitamin B12 (Cobalamin) | 0.36 µg | 0.18 µg |
| Vitamin B2 (Riboflavin) | 0.32 mg | 0.16 mg |
| Vitamin B3 (Niacin) | 2.64 mg | 1.32 mg |
| Vitamin B5 (Pantothenic acid) | 1.23 mg | 0.62 mg |
| Vitamin B6 (Pyridoxine) | 0.68 mg | 0.34 mg |
| Vitamin B7 (Biotin) | 0.15 mg | 0.08 mg |
| Vitamin B9 (Folate) | 111.09 µg | 55.55 µg |
| Vitamin C (Ascorbic acid) | 56.18 mg | 28.09 mg |
| Vitamin D | 0.34 µg | 0.17 µg |
| Vitamin D3 | 0.14 µg | 0.07 µg |
| Vitamin E | 3.34 mg | 1.67 mg |
| Vitamin K | 128.47 µg | 64.24 µg |
| Water | 487.23 g | 243.62 g |
| Zinc | 2.34 mg | 1.17 mg |
