Beet Salad with Peas
Beet salad with peas - A real color and flavor explosion
Healthy, because
Even smarter
Nutritional values
Betaine, a bioactive plant substance in beets, supports the immune system as a free radical scavenger. It also promotes the flow of bile and stimulates the appetite. In naturopathy, watercress is considered a proven remedy for blood purification and anemia. No wonder: watercress is rich in iron.
For a little crunch, sprinkle the finished salad with a handful of coarsely chopped walnuts. In addition to the aromatic taste, these also provide plenty of healthy omega-3 fatty acids.
(Percentage of daily recommendation)
| Calorie | 295 cal. | (14 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 147.7 μg | (246 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 213 μg | (71 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,120 mg | (28 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 9 ozs beets (2 )
- 9 ozs striped Beets (Tondo di Gioggia)
- 7 ozs Peas (frozen; thawed)
- salt
- 1 red onion
- 1 oz cilantro
- 1 oz parsley
- 1 oz mint
- 1 oz Watercress
- 2 ozs Baby spinach
- 4 Tbsps white balsamic vinegar
- 2 tsps medium hot Mustard
- 1 tsp Maple syrup
- 5 Tbsps olive oil
- peppers
- 1 Avocado
Preparation steps
Clean beet, wash and cook unpeeled in boiling water for about 45 minutes over medium heat until they can be pricked. Then let cool for 5 minutes, peel and cut into slices.
Meanwhile, cook peas in boiling salted water for 5 minutes, rinse and drain. Peel onion and cut into thin rings.
Wash cilantro, parsley, mint and watercress, shake dry and pluck leaves. Wash spinach and shake dry.
Mix vinegar with mustard and maple syrup and whisk with 4 tablespoons olive oil to make dressing. Season with salt and pepper.
Heat remaining olive oil in a frying pan. Fry beet slices and onion in it for 5 minutes over medium heat, tossing occasionally. Season with salt and pepper and let cool for 5 minutes.
Mix the herbs, spinach and peas with the dressing. Cut the avocado in half, remove the pit, lift the flesh from the skin and cut into strips. Arrange cooled pan contents with the herb and pea salad and avocado strips on plates.
