Vegetable Salad with Romaine and Watercress
vegetable salad with romaine and watercress - Healthy and delicious
Nutritional values
(Percentage of daily recommendation)
| Calorie | 223 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 70.2 μg | (117 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 139 mg | (146 %) | ||
| Potassium | 883 mg | (22 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 handful Watercress
- ½ Romaine lettuce
- 2 carrots
- 1 Parsnip
- 1 Red onion
- 10 ozs Cauliflower
- 1 Zucchini
- 1 large, red Bell pepper
- salt
- 4 Tbsps sesame oil
- 1 Tbsp soy sauce
- 1 tsp honey
- 1 Lime (juice)
- 1 Tbsp white Sesame seeds
- 1 Tbsp black Sesame seeds
- ½ tsp ground Cumin
- freshly ground peppers
Preparation steps
Rinse the watercress and romaine lettuce, shake dry and tear into small pieces.
Peel the carrots and parsnip. Halve the carrots lengthwise and then cut diagonally in about 1/2 cm thick slices (approximately 1/5 inch). Cut the parsnip into triangular pieces. Peel the onion and cut into narrow columns. Rinse the cauliflower and divide into florets. Rinse the zucchini and cut into slices. Rinse the pepper, remove the seeds and cut into strips.
Boil a large pot of salted water. Add first the carrots and parsnip and cook for 3-4 minutes. Add the onions, cauliflower, red pepper and zucchini and cook for about 3 minutes. The vegetables should still have a slight bite. Drain them. Heat the oil in a wok and cook the vegetables 1-2 minutes. Drizzle with soy sauce, honey and lime juice. Mix together the sesame and cumin and use this to season the mixture along with salt and pepper. Serve with the watercress and romaine.
