Your Recipe

Tzatziki with beets and mint

Zutat  Menge  Kalorien 
Joghurt, fettfrei, griechisch 700g 413kcal
Knoblauch 3g 4kcal
Olivenöl 56g 495kcal
Meersalz 18g 0kcal
Rüben, roh 164g 71kcal

Recipe Tags:

Food

Recipe Instructions:

2.5 cups greek yogurt (I use 0.5% which works just fine)
1 teaspoon salt
1 head minced garlic (or less if you don't love garlic as much as I do)
4 tablespoons extra virgin olive oil
2 large beets (probably a bit more than one pound)
1 handful of fresh mint, chopped

Directions
Mix together the yogurt and the salt. Let it drain in a coffee filter for a few hours.
Add olive oil and garlic and a bit of pepper (depends on your preference).
Shred the beets roughly and just before serving add them to the yogurt mixture as well as the mint.

Nährwertangaben 
Portionsgröße  235 g | ml
Menge pro Portion  246
1028
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.1g 11%
Natrium 1864mg 81%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  1.2g 4%
Zucker  8.5g
Protein  19g 37%
Vitamin D 0mcg 0%
Kalzium 203mg 16%
Eisen  0.6mg 3%
Kalium 387mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 2.57 mcg 0%
Thiamin [B1] 0.053 mg 4%
Riboflavin [B2] 0.509 mg 39%
Niacin [B3] 0.511 mg 3%
Pantothensäure [B5] 0.649 mg 13%
Vitamin B6 0.149 mg 9%
Cobalamin [B12] 1.225 mcg 0%
Folat [B9] 44.713 mcg 0%
Vitamin C 2.243 mg 2%
Vitamin D 0 mcg 0%
Vitamin E 2.051 mg 14%
Vitamin K 8.523 mcg 7%
Betain 54.181 mg 0%
Cholin 29.101 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.5 g 4%
Sugars 8.5 g 17%
Ballaststoffe  1.2 g 4%
Carbohydrate 6.6 g 0%
Netto-Kohlenhydrate 2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.638 g 0%
Arginin 0.657 g 0%
Asparaginsäure 1.341 g 0%
Cystein 0.154 g 0%
Glutaminsäure 4.014 g 0%
Glycin 0.347 g 0%
Histidin 0.522 g 0%
Isoleucin 0.944 g 0%
Leucin 1.833 g 0%
Lysin 1.484 g 0%
Methionin 0.521 g 0%
Phenylalanin 0.918 g 0%
Prolin 2.065 g 0%
Serin 0.958 g 0%
Threonin 0.738 g 0%
Tryptophan 0.241 g 0%
Tyrosin 0.909 g 0%
Valin 1.192 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 202.76 mg 16%
Kupfer 0.07 mg 8%
Fluorid 0 mcg 0%
Eisen  0.56 mg 3%
Magnesium 32.29 mg 8%
Mangan 0.16 mg 7%
Phosphor 255.59 mg 20%
Kalium 387.15 mg 8%
Selen 17.72 mcg 32%
Natrium 1863.89 mg 81%
Zink 1.08 mg 10%
andere
Nährstoff Menge  DV
Wasser 185.106 g 0%
Asche 1.714 g 0%