Apple, Pumpkin and Avocado Salad
Healthy, because
Even smarter
Nutritional values
This dish is packed with nutrients. Avocados add tons of healthy fats, pumpkins are rich in vitamin A, and apples are a great source of satiating fiber.
Pair this lovely autumnal salad with a whole wheat baguette for added fiber.
(Percentage of daily recommendation)
| Calorie | 328 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,024 mg | (26 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 1 Apple
- 3 Tbsps lemon juice
- 3 ½ ozs pickled Pumpkin (jarred)
- Radicchio
- 1 ripe Avocado
- 2 Tbsps Pumpkin seed (sprouts)
- 4 Tbsps Yogurt (0.1% fat)
- 1 Tbsp soy sauce
- salt
- freshly ground peppers
Preparation steps
Peel, quarter and remove the core from the apple. Cut into thin strips and toss with 1 tablespoon of lemon juice. Drain the pickled pumpkin and cut into small cubes.
Rinse the radicchio, pat dry and tear into bite-sized pieces.
Peel the avocado, remove the seed and cut the flesh lengthwise into slices. Sprinkle with 1 tablespoon lemon juice.
Rinse the pumpkin seed sprouts and pat dry.
Whisk the yogurt with the soy sauce and remaining lemon juice. Season with salt and pepper.
Arrange the salad ingredients decoratively on a plate and drizzle with the yogurt sauce.
