Nettle Salad with Toasted Nuts and Garlic Chips
Healthy, because
Even smarter
Nutritional values
In terms of health value, the young nettle leaves are definitely ahead of the rest: the flavonoids they contain offer the cells protection against free radicals that can cause damage. The wild growing herb also contains silicic acid, which can ensure healthy hair and beautiful skin.
If you do not have young nettle leaves available, you can of course prepare the salad alternatively with rocket. A slice of wholemeal bread or two slices of wholemeal baguette goes well with the salad.
(Percentage of daily recommendation)
| Calorie | 188 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 0.5 μg | (1 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 128 mg | (135 %) | ||
| Potassium | 309 mg | (8 %) | ||
| Calcium | 289 mg | (29 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 150 grams baby Stinging nettle
- 3 Tbsps Nut (mixed)
- 1 tsp Sesame seeds
- 2 garlic cloves
- 3 Tbsps vegetable oil
- 3 Tbsps lemon juice
- salt
- peppers
- 1 pinch sugar
Preparation steps
Rinse the nettle leaves in cold water and shake dry. Chop the nuts. Toast the nuts and sesame seeds in a dry frying pan until golden.
Peel and slice the garlic cloves. Heat the oil in a skillet and cook the sliced garlic until crispy. Remove from the pan. In a bowl, whisk the oil with the lemon juice, vinegar and sugar, and season with salt and pepper to taste. If a looser dressing is desired, add 1-2 tablespoons of water.
To serve, divide the nettle leaves between plates. Garnish with the toasted nuts, seeds and garlic slices, and drizzle with the dressing. Serve with fresh white bread.
