Fitness Friendly Delicacy

Baked Sweet Potato with Quinoa Salad and Salmon

5
Average: 5 (10 votes)
(10 votes)
Baked Sweet Potato with Quinoa Salad and Salmon

Baked Sweet Potato with Quinoa Salad and Salmon - Delicious oven vegetables with crunchy topping. Photo: Iris Lange-Fricke

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Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
551
calories
Calories

Healthy, because

Even smarter

Nutritional values

Quinoa is rich in powerful plant protein while salmon adds additional protein and omega-3 fatty acids, which help support a healthy cardiovascular system.

You can always omit the salmon to make this dish vegetarian.

1 serving contains
(Percentage of daily recommendation)
Calorie551 kcal(26 %)
Protein16 g(16 %)
Fat20 g(17 %)
Carbohydrates75 g(50 %)
Sugar added0 g(0 %)
Roughage11.5 g(38 %)
Vitamin A2.8 mg(350 %)
Vitamin D0.8 μg(4 %)
Vitamin E1.4 mg(12 %)
Vitamin K160.9 μg(268 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.9 mg(64 %)
Folate97 μg(32 %)
Pantothenic acid2.8 mg(47 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C122 mg(128 %)
Potassium1,288 mg(32 %)
Calcium106 mg(11 %)
Magnesium150 mg(50 %)
Iron402 mg(2,680 %)
Iodine16 μg(8 %)
Zinc2 mg(25 %)
Saturated fatty acids3 g
Uric acid103 mg
Cholesterol13 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
28 ounces
4 tablespoons
6 ounces
7 ounces
½ bunch
1 ½ ounces
4 tablespoons
½ bunch
½ bunch
2 tablespoons
1
4 slices
Smoked salmon (about 1 oz)
How healthy are the main ingredients?
Sweet potatoolive oilsaltQuinoaBroccoliparsley
Preparation

Kitchen utensils

1 Baking sheet, 2 Pots, 1 Large knife, 1 Cutting board, 1 Grater

Preparation steps

1.

Wash sweet potatoes thoroughly and cut in half. Cut the cut surface crosswise, brush with 1 tablespoon of oil and season with salt, pepper and chili flakes. Bake in a preheated oven at 390°F for about 45-50 minutes until the sweet potatoes are cooked.

2.

Meanwhile, rinse the quinoa in hot water and cook according to the instructions on the packet. Then let it cool down a little. Blanch the broccoli florets in boiling salted water for 5 minutes.

3.

Wash and clean the spring onions and cut into rings. Wash spinach and spin dry. Mix cooked quinoa with spring onions, spinach, broccoli florets and pomegranate seeds and season with salt and pepper.

4.

Wash and dry parsley and coriander and chop finely. Coarsely chop 1 tablespoon pine nuts. Rinse lemon hot, rub dry and grate the peel. Halve the lemon and squeeze the juice. Mix herbs with chopped pine nuts, lemon peel, 2 tbsp. lemon juice and remaining oil. Season with salt and pepper.

5.

Put quinoa salad on the baked sweet potato and cover with smoked salmon. Drizzle herb oil over it and sprinkle with the remaining pine nuts.