Artichoke Salad

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Artichoke Salad
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
158
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie158 kcal(8 %)
Protein4 g(4 %)
Fat14 g(12 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage11.8 g(39 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.4 mg(12 %)
Vitamin K14.5 μg(24 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.1 mg(7 %)
Folate48 μg(16 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C18 mg(19 %)
Potassium546 mg(14 %)
Calcium104 mg(10 %)
Magnesium41 mg(14 %)
Iron4.2 mg(28 %)
Iodine2 μg(1 %)
Zinc0.5 mg(6 %)
Saturated fatty acids5.1 g
Uric acid26 mg
Cholesterol17 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
9 ounces Arugula
5 ounces Radicchio
12 ounces Jerusalem artichoke
2 tablespoons butter
2 tablespoons olive oil
2 tablespoons Poppy seeds
2 tablespoons lemon juice
Sea salt
freshly ground peppers
How healthy are the main ingredients?
Radicchioolive oilArugula

Preparation steps

1.

Rinse the arugula and shake dry. Rinse the radicchio, remove tough white stalks and cut into strips.

2.

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. 

3.

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.

4.

Arrange the arugula and radicchio on plates, pour the warm artichokes over the salad and serve immediately.