Artichoke Salad
Healthy, because
Even smarter
Nutritional values
Artichokes owe their unmistakable, tangy aroma to the bitter substance cynarin. Cynarin helps to lower cholesterol levels, supports the liver in its detoxification work, and activates the flow of bile, while other artichoke elements are beneficial for the eyes.
You can use spinach instead of arugala, you can add other vegetables of your choice, and you can add some nuts for protein.
(Percentage of daily recommendation)
| Calorie | 158 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 14.5 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 546 mg | (14 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 26 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 9 ozs Arugula
- 5 ozs Radicchio
- 12 ozs Jerusalem artichoke
- 2 Tbsps butter
- 2 Tbsps olive oil
- 2 Tbsps Poppy seeds
- 2 Tbsps lemon juice
- Sea salt
- freshly ground peppers
Preparation steps
Rinse the arugula and shake dry. Rinse the radicchio, remove tough white stalks and cut into strips.
Rinse and clean the Jerusalem artichokes thoroughly with a brush. Cut into approximately 1/4 inch thick pieces and blanch for 1-2 minutes in boiling, salted water. Rinse under cold water, drain well, and pat dry.
Heat the butter and olive oil in a nonstick pan, and fry the artichoke slices on both sides for 1-2 minutes until translucent, then add the poppy seeds and stir. Season with lemon juice, salt and pepper. Set aside to cool until ready to serve.
Arrange the arugula and radicchio on plates, pour the warm artichokes over the salad and serve immediately.
