Fitness Salad with the Thermomix® is ready in 15 minutes and gives you 4 servings of raw vegetables with all 5 fruit and vegetable components in a single mixing bowl. 150 g carrots, 150 g kohlrabi, 2 apples, 1 pepper and 20 g sunflower seeds work out to roughly 180 kcal and 8 g of dietary fibre per serving (calculated using the BLE nutrition table 2024).
We often make this salad as meal prep for the working week. Prepare it on Sunday, fill it into 4 jars of 250 ml each, and the portions stay fresh in the fridge for 3 days. It saves all the chopping in the morning and reliably delivers a portion of raw vegetables at lunchtime.
Fitness Salad with the Thermomix®
Ingredients 0 / 10 ✓
- 1 bunch chives
- 1 red pepper
- 150 g carrot
- 150 g kohlrabi
- 2 apples
- 20 g sunflower seeds
- 1 tbsp lemon juice
- 25 g sunflower oil
- 1 tsp salt
- 1/2 tsp freshly ground pepper
Instructions 0 / 3
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1
Chop the chives.
Wash the chives, shake dry, place in the mixing bowl and chop for 3 sec / speed 8.
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2
Prepare the fruit and vegetables.
Wash the pepper, halve, deseed and cut into pieces. Peel the carrots and kohlrabi and cut into pieces. Wash the apples, halve, remove the cores and cut into pieces.
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3
Chop the salad.
Add the vegetables with the remaining ingredients to the mixing bowl and chop for 5 sec / speed 4.
Tip: You can fill the salad into jars and take it with you as a packed snack.
The salad keeps in the fridge for up to 3 days.
Video
Nutrition per serving
The order of ingredients makes all the difference
The chives go into the mixing bowl first, 3 seconds at speed 8. On their own. If you chop the chives together with the vegetables, the stalks stay too long and sit in the salad like threads. Chopped alone, they become fine rings that blend nicely with the vegetables afterwards.
Then the hard vegetables: carrots and kohlrabi, peeled and cut into pieces. Pepper and apples follow with sunflower seeds, lemon juice, oil and seasoning. Everything together for 5 seconds at speed 4. No longer, or the salad turns to mush. Speed 4 is the boundary between chunks and puree.
Why these 5 components and not 10
More vegetables does not mean more nutrients per bite. We refined the salad over several rounds to these 5 components because they complement each other in flavour and support each other structurally:
- Carrots bring beta-carotene (a precursor to vitamin A) and sweetness
- Kohlrabi brings vitamin C and a satisfying crunch
- Apples bring acidity and natural sweetness without added sugar
- Pepper brings more vitamin C than an orange (140 mg/100 g vs. 50 mg) and colour
- Sunflower seeds bring healthy fats and staying power
Additional components (for example celery or cucumber) dilute the flavour and make the salad watery. With this selection, every component works well with every other.
1 tbsp of lemon juice keeps the apple white
Apple turns brown after cutting (enzymatic browning caused by polyphenol oxidase). The lemon juice in the dressing stops the reaction through acidity and vitamin C. Forget it, and you end up with a visually unappetising salad after 2 hours. With lemon, it stays bright even after 3 days in the fridge.
Sunflower oil is neutral in flavour. If you want more aroma, try rapeseed oil with a buttery note or walnut oil. 25 g is enough for 4 servings; more oil makes the salad greasy. If you prefer no oil, use 100 g low-fat quark instead and you get a creamy quark salad.
Meal prep: 3 days shelf life in a jar
Freshly made, the salad keeps for 3 days in the fridge when stored in a sealed container or jar. We fill it on Sunday evening into 4 screw-top jars (500 ml) that we also take to work. Layering order in the jar: dressing at the bottom, then the hard vegetables, then the softer ones, then sunflower seeds on top. Stir or shake before eating.
What does not work: freezing. The cell structures break down during thawing and the apple and pepper turn mushy. If you need a larger supply, make 2 portions fresh and prepare 2 more portions fresh mid-week.
Asian variation with sesame oil, soy sauce and lime
If you want an Asian twist on this salad, change the dressing to 20 g toasted sesame oil, 10 g soy sauce, 1 tbsp lime juice, 1 cm fresh ginger grated, 1 garlic clove. Replace the chives with 2 spring onions. Swap the sunflower seeds for toasted cashews (20 g).
This gives you a carrot and kohlrabi Asia salad with a satisfying crunch and an umami note. If you want heat, add 1/2 tsp chilli flakes to the dressing. Works as a side dish with grilled fish or as a vegetarian main course with quinoa.
Courgette variation: 150 g extra for more volume
If you need a bigger bowl (6 servings instead of 4): add 150 g courgette in pieces, use 40 g sunflower seeds instead of 20 g and 30 g white balsamic vinegar instead of 25 g sunflower oil. This is the typical Vorwerk standard recipe variation with around 115 kcal per serving for 6 people.
An important tip from experience: never chop the courgette together with the hard vegetables for more than 5 seconds or the salad goes watery. Fold the courgette in last with 2 seconds at speed 4 after the other components.
Variations: white cabbage, nut swap, cheese variation
If you want a heartier version, use 150 g white cabbage instead of kohlrabi (chop for an extra 5 sec at speed 5 first). This gives the salad a coleslaw character that goes well with robust sausages.
Nuts instead of sunflower seeds: 20 g walnuts or almonds. More omega-3 (walnuts), more vitamin E (almonds). 20 g grated Parmesan on top turns this into a power lunch that keeps you full even without bread.
More raw vegetable recipes
If you are looking for more raw vegetable recipes with the Thermomix®: Vegetable spaghetti with nut pesto is the pasta alternative with a similar nutritional value. Both together make a complete lunch that keeps you full without bread or a side dish.
Goes well with: Feta, baguette and hummus.
