Your Recipe

Massaged Kale Salad with Lemon Tahini Dressing

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Zitronensaft 24g 5kcal
Grünkohl 226.796g 79kcal
Paprika, roh, gelb, süß 119g 31kcal
Sesamkörner 2.96g 17kcal
Tahini 45g 268kcal
Apfelwein 65.5g 30kcal
Meersalz 0.75g 0kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 32g 18kcal

Recipe Tags:

Raw Food Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/2 pound kale, stems removed then roughly chopped
1/8 teaspoon sea salt
1/4 cup apple cider vinegar
juice of 1 lemon
2 tablespoons nama shoyu or low sodium soy sauce
3 tablespoons sesame tahini
1 red bell pepper, diced
1 avocado, pitted and sliced
1 teaspoon sesame seeds

Instruction
In a large bowl, rinse then dry the chopped kale, then sprinkle it with sea salt. Using your hands, thoroughly massage the salt into the damp kale. Allow kale to sit for at least 10 minutes so it can begin to soften.
Meanwhile, in a small bowl, whisk together vinegar, lemon juice, nama shoyu and tahini until thoroughly combined. Pour the dressing over the massaged kale and toss to cover. Allow kale and dressing to marinate for 20-30 minutes, again to ensure the kale has broken down and is soft enough to eat.
When ready to serve, transfer the kale to your favorite serving dish, toss with avocado, peppers and sesame seeds. Enjoy!

Nährwertangaben 
Portionsgröße  666 g | ml
Menge pro Portion  689
2881
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 52g 66%
Gesättigte Fettsäuren  7.3g 37%
Natrium 1637mg 71%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  27g 96%
Zucker  16g
Protein  22g 44%
Vitamin D 0mcg 0%
Kalzium 839mg 65%
Eisen  10mg 55%
Kalium 2172mg 46%
* 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. 
Vitamin
Nährstoff Menge  DV
Vitamin A 745.258 mcg 83%
Thiamin [B1] 1.026 mg 85%
Riboflavin [B2] 1.43 mg 110%
Niacin [B3] 9.469 mg 59%
Pantothensäure [B5] 3.792 mg 76%
Vitamin B6 1.23 mg 72%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 382.705 mcg 0%
Vitamin C 389.025 mg 432%
Vitamin D 0 mcg 0%
Vitamin E 6.663 mg 44%
Vitamin K 920.928 mcg 767%
Betain 14.651 mg 0%
Cholin 53.725 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51 g 19%
Sugars 15.6 g 31%
Ballaststoffe  26.8 g 96%
Carbohydrate 41.8 g 0%
Netto-Kohlenhydrate 35.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.162 g 0%
Arginin 1.915 g 0%
Asparaginsäure 2.191 g 0%
Cystein 0.314 g 0%
Glutaminsäure 3.794 g 0%
Glycin 1.175 g 0%
Histidin 0.778 g 0%
Isoleucin 1.03 g 0%
Leucin 1.529 g 0%
Lysin 0.986 g 0%
Methionin 0.447 g 0%
Phenylalanin 1.07 g 0%
Prolin 1.113 g 0%
Serin 1.108 g 0%
Threonin 0.915 g 0%
Tryptophan 0.31 g 0%
Tyrosin 0.689 g 0%
Valin 1.153 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 839.31 mg 65%
Kupfer 1.3 mg 144%
Fluorid 10.5 mcg 0%
Eisen  9.96 mg 55%
Magnesium 213.13 mg 51%
Mangan 3.49 mg 152%
Phosphor 641.33 mg 51%
Kalium 2172.18 mg 46%
Selen 19.51 mcg 35%
Natrium 1636.51 mg 71%
Zink 4.73 mg 43%
andere
Nährstoff Menge  DV
Wasser 528.276 g 0%
Asche 12.028 g 0%