Your Recipe

YOGURT TAHINI MEDITERRANEAN CARROT SALAD

Zutat  Menge  Kalorien 
Karotten, roh 144g 59kcal
Käsefeta 45g 119kcal
Joghurt, fettfrei, griechisch 39.625g 23kcal
Honig 10.5g 32kcal
Tahini 30g 179kcal
Leitungswasser 30g 0kcal
frische Petersilie 30g 11kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 425.25g 591kcal
Limettensaft 15.34g 4kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

FOR THE DRESSING
2 tablespoons tahini
2 tablespoons water + more as needed to thin out
1/4 cup plain Greek yogurt
1 tablespoon lime juice (about 1/2 a lime)
1/2 tablespoon honey
FOR THE SALAD
2 large carrots
15 ounce can chickpeas, drained and rinsed
1/2 cup royal raisins
1/2 cup chopped parsley
1/3 cup crumbled feta
salt and pepper to taste
black sesame seeds for garnish

INSTRUCTIONS
For the dressing:

Place tahini and 2 tablespoons water in a food processor. Process until whipped and smooth.
Add the yogurt, lime juice and honey and process again until smooth.
Add additional water (1-2 more tablespoons) as necessary for desired consistency. *I used about 1 tablespoon.
For the salad:

Using a spiralizer on blade D or a julienne peeler make noodles from the carrots and trim into manageable size for eating.
Place the carrot noodles in a large bowl.
Add the chickpeas, raisins, parsley and feta.
Add the dressing and toss until well combined.
Season with salt and pepper to taste. Garnish with black sesame seeds.
Serve immediately or keep chilled until serving.

Nährwertangaben 
Portionsgröße  192 g | ml
Menge pro Portion  254
1065
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.6g 12%
Gesättigte Fettsäuren  2.3g 12%
Natrium 431mg 19%
Gesamte Kohlenhydrate  33g 12%
Ballaststoffe  8.8g 31%
Zucker  8.6g
Protein  12g 24%
Vitamin D 0mcg 0%
Kalzium 169mg 13%
Eisen  2.5mg 14%
Kalium 349mg 7%
* 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 347.701 mcg 39%
Thiamin [B1] 0.171 mg 14%
Riboflavin [B2] 0.204 mg 16%
Niacin [B3] 1.151 mg 7%
Pantothensäure [B5] 0.328 mg 7%
Vitamin B6 0.247 mg 15%
Cobalamin [B12] 0.259 mcg 0%
Folat [B9] 80.656 mcg 0%
Vitamin C 13.369 mg 15%
Vitamin D 0.045 mcg 0%
Vitamin E 0.632 mg 4%
Vitamin K 131.592 mcg 110%
Betain 0.276 mg 0%
Cholin 9.545 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.7 g 12%
Sugars 8.6 g 17%
Ballaststoffe  8.8 g 31%
Carbohydrate 8.5 g 0%
Netto-Kohlenhydrate 24.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.553 g 0%
Arginin 1.031 g 0%
Asparaginsäure 1.262 g 0%
Cystein 0.176 g 0%
Glutaminsäure 2.248 g 0%
Glycin 0.459 g 0%
Histidin 0.338 g 0%
Isoleucin 0.557 g 0%
Leucin 0.946 g 0%
Lysin 0.816 g 0%
Methionin 0.222 g 0%
Phenylalanin 0.632 g 0%
Prolin 0.68 g 0%
Serin 0.665 g 0%
Threonin 0.524 g 0%
Tryptophan 0.145 g 0%
Tyrosin 0.388 g 0%
Valin 0.612 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 169.4 mg 13%
Kupfer 0.42 mg 47%
Fluorid 6.68 mcg 0%
Eisen  2.48 mg 14%
Magnesium 46.5 mg 11%
Mangan 1.08 mg 47%
Phosphor 214.24 mg 17%
Kalium 348.55 mg 7%
Selen 8.61 mcg 16%
Natrium 431.38 mg 19%
Zink 1.57 mg 14%
andere
Nährstoff Menge  DV
Wasser 135.555 g 0%
Asche 2.538 g 0%