Grilled Vegetables with Yogurt and Sunflower Seeds
Nutritional values
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 37.3 μg | (62 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 267 mg | (281 %) | ||
| Potassium | 1,087 mg | (27 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 2 Zucchini
- 2 Eggplant
- salt
- 4 yellow and red Bell pepper
- 1 garlic clove
- freshly ground peppers
- 250 grams Yogurt (0.1% fat)
- 150 grams Whipped cream
- lemon juice
- 2 Tbsps Sunflower seed
Preparation steps
Rinse and dry the zucchini, eggplant, and peppers. Cut the zucchini and eggplant into 0.5 cm (approximately 1/4 inch) thick slices. Sprinkle with salt, and let rest for 10 minutes to release the excess water. Halve the peppers and julienne lengthwise.
Peel and finely grate the garlic, then mix with a pinch of salt. Stir in the oil, and season to taste with salt and pepper. Brush the oil with the oil mixture and broil for 5 minutes, turning occasionally. Baste the vegetables with the oil mixture occasionally also.
For the sauce, mix the yogurt with the sour cream until smooth. Season to taste with lemon juice and salt.
Arrange the vegetables on a plate, and top with a dollop of the sauce. Serve the remaining sauce on the side. Top with the sunflower seeds and serve.
