Broccoli Salad with Buckwheat and Almonds
Broccoli salad with buckwheat and almonds - This is what aromatic vegetable cuisine should taste like!
Healthy, because
Even smarter
Nutritional values
Almonds are rich in valuable monounsaturated and polyunsaturated fatty acids, which have a beneficial effect on both cholesterol and blood sugar levels. Broccoli contains sulforaphane and quercetin. Both ingredients support immune protection and performance.
Even if you don't have a stand mixer, you don't have to do without the creamy sauce: Then simply use ready-made almond paste instead, or put in a high powered blender.
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.5 mg | (121 %) | ||
| Vitamin K | 359.3 μg | (599 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 189 mg | (199 %) | ||
| Potassium | 966 mg | (24 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 212 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 8 ozs blanched almonds
- 1 Tbsp lemon juice
- salt
- peppers
- 28 ozs Broccoli
- 1 ½ ozs raisins (3 TBSP.)
- 1 Tbsp Caper (drained)
- 6 Tbsps Nut oil
- 3 Tbsps apple cider or Sherry vinegar
- 1 tsp grainy Mustard
- 1 ¾ ozs Buckwheat
- 1 oz slivered almonds (2 TBSP.)
Kitchen utensils
Preparation steps
Soak almond kernels covered with water for 12 hours, preferably overnight. The next day, drain and puree with lemon juice in a stand mixer until creamy, adding about 4 ounces of lukewarm water. Season to taste with salt and pepper.
For the salad, clean and wash broccoli, cut florets small and stem lengthwise into slices. Cook broccoli in boiling salted water for about 5 minutes. Rinse and drain. Finely chop raisins and capers.
For the dressing, whisk together 4 tablespoons oil, vinegar, mustard, salt and pepper. Mix in broccoli, capers and raisins. Toast buckwheat and flaked almonds in a hot pan without fat over medium heat for 3 minutes.
Spread almond cream on plates and arrange broccoli salad on top, sprinkle with buckwheat and almond flakes and drizzle with remaining oil.
