Austrian Salad
Austrian Salad - A hearty treasure from Austria that's easy to put together
Healthy, because
Even smarter
Nutritional values
Here all the good things come from the pumpkin: Pumpkin flesh contains plenty of antioxidant secondary plant substances, pumpkin seeds provide us with plenty of minerals and pumpkin seed oil with the essential polyunsaturated fatty acids.
The salad also tastes good with boiled beef. It provides high-quality protein, which is indispensable for the human body.
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,218 mg | (30 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 33 mg |
Ingredients
- Ingredients
- 2 Tbsps Pumpkin seed
- 5 ozs pickled Pumpkin (canned or from a jar)
- 7 ozs Chicken aspic
- 1 small Red onion
- 1 bunch Radish
- 2 Tomatoes (about 150 grams)
- 2 Tbsps apple cider vinegar
- 2 tsps Mustard
- salt
- peppers
- 4 Tbsps Pumpkin seed oil
- 4 ozs lamb's lettuce
- 4 ozs Arugula
Kitchen utensils
Preparation steps
Lightly toast pumpkin seeds in a dry frying pan. Remove from heat and let cool slightly.
Drain pumpkin.
Cut aspic into 1 cm (approximately 1/4-inch) wide strips.
Peel onion and cut into very thin slices.
Rinse radishes and cut into thin slices. Rinse tomatoes and cut out stem ends. Cut tomatoes into slices.
Coarsely grind cooled pumpkin seeds in a mortar. Combine pumpkin seeds with vinegar, mustard, salt and pepper. Stir to combine. Stir in pumpkin seed oil.
Rinse lamb's lettuce and arugula and spin dry.
Toss greens with 3/4 of the pumpkin dressing and place on a plate. Garnish with all of the remaining ingredients and drizzle with the remaining dressing. Serve.
