Nacho Salad
Nacho salad - Perfect for Taco Tuesday | Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
Those who suffer from stress more often can use kidney beans for a little more relaxation. The high content of magnesium in the legumes can help relieve nervousness and lack of concentration, as well as other symptoms of stress.
The nacho salad is perfect for Taco Tuesday or the next party buffet. You can vary the dressing: How about a hot chili tomato sauce, for example?
(Percentage of daily recommendation)
| Calorie | 259 cal. | (12 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 43.2 μg | (72 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 872 mg | (22 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 10 ozs Iceberg lettuce
- 1 red Bell pepper
- 9 ozs Cherry tomatoes
- 8 ozs Kidney beans (drained weight; can)
- 8 ozs Corn
- 2 Red onions
- 2 ozs Cheddar cheese
- ½ Avocado
- 1 organic lime
- 1 garlic clove
- 1 handful cilantro
- salt
- peppers
- 1 ¾ ozs Tortilla chip
Kitchen utensils
Preparation steps
Clean lettuce, wash, shake dry and cut lettuce leaves into strips. Also clean and wash the peppers, then remove the core and seeds and dice the peppers. Clean, wash and halve cherry tomatoes.
Drain kidney beans and corn in a colander, rinse, and drain again. Peel onion, halve, and cut into fine strips. Grate cheddar cheese.
For the dressing, halve the avocado, remove the pit and lift the flesh out of the skin. Wash the lime, then grate the peel and squeeze out the juice. Peel garlic and chop coarsely. Wash cilantro, take leaves off of the stem and shake dry. Place avocado, lime zest, and lime juice, garlic, and cilantro leaves with 3 ounces of water in a tall container and puree finely with a hand blender. Season to taste with salt and pepper.
Layer prepared ingredients for salad in a large bowl and drizzle with dressing. Garnish with tortilla chips and serve nacho salad.
