Your Recipe

YOGURT TAHINI MEDITERRANEAN CARROT SALAD

Ingrédient Quantité Calories
Carottes 144g 59kcal
Fromage feta 45g 119kcal
Yogourt grec nature sans matières grasses 39.625g 23kcal
Miel 10.5g 32kcal
Tahini 30g 179kcal
Eau du robinet 30g 0kcal
Persil frais 30g 11kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 425.25g 591kcal
Jus de citron vert 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.

Valeurs nutritives
Taille des portions 192 g | ml
Quantité par portion 254
1065
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.6g 12%
Gras saturés 2.3g 12%
Sodium 431mg 19%
Total des glucides 33g 12%
Fibres alimentaires 8.8g 31%
Sucre 8.6g
Protéine 12g 24%
Vitamine D 0mcg 0%
Calcium 169mg 13%
Fer 2.5mg 14%
Potassium 349mg 7%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 347.701 mcg 39%
Thiamine [B1] 0.171 mg 14%
Riboflavine [B2] 0.204 mg 16%
Niacine [B3] 1.151 mg 7%
Acide pantothénique [B5] 0.328 mg 7%
Vitamine B6 0.247 mg 15%
Cobalamine [B12] 0.259 mcg 0%
Floate [B9] 80.656 mcg 0%
Vitamine C 13.369 mg 15%
Vitamine D 0.045 mcg 0%
Vitamine E 0.632 mg 4%
Vitamine K 131.592 mcg 110%
Bétaïne 0.276 mg 0%
Choline 9.545 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 32.7 g 12%
Sugars 8.6 g 17%
Fibres alimentaires 8.8 g 31%
Carbohydrate 8.5 g 0%
Glucides nets 24.1g
acides aminés
nutriment Quantité DV
Alanine 0.553 g 0%
Arginine 1.031 g 0%
Acide aspartique 1.262 g 0%
Cystéine 0.176 g 0%
Acide glutamique 2.248 g 0%
Glycine 0.459 g 0%
Histidine 0.338 g 0%
Isoleucine 0.557 g 0%
Leucine 0.946 g 0%
Lysine 0.816 g 0%
Méthionine 0.222 g 0%
Phénylalanine 0.632 g 0%
Proline 0.68 g 0%
Sérine 0.665 g 0%
Thréonine 0.524 g 0%
Tryptophane 0.145 g 0%
Tyrosine 0.388 g 0%
Valine 0.612 g 0%
Minéraux
nutriment Quantité DV
Calcium 169.4 mg 13%
Cuivre 0.42 mg 47%
Fluorure 6.68 mcg 0%
Fer 2.48 mg 14%
Magnésium 46.5 mg 11%
Manganèse 1.08 mg 47%
Phosphore 214.24 mg 17%
Potassium 348.55 mg 7%
Sélénium 8.61 mcg 16%
Sodium 431.38 mg 19%
Zinc 1.57 mg 14%
autres
nutriment Quantité DV
Eau 135.555 g 0%
Cendres 2.538 g 0%