Buckwheat, Beet and Manchego Salad
Healthy, because
Even smarter
Nutritional values
Buckwheat not only scores points with its fine, slightly nutty taste, the pseudo grain also contains many minerals such as iron, magnesium and potassium. The spicy manchego provides a lot of bone-strengthening calcium in addition to proteins. Thanks to the antioxidants it contains, beetroot protects the cells from damage by free radicals.
The salad is perfect to take away, for example to the office. Then take the vinaigrette in a separate container and pour it over the salad just before eating - this way you avoid the green leaves becoming limp.
(Percentage of daily recommendation)
| Calorie | 414 cal. | (20 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 67.5 μg | (113 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,048 mg | (26 %) | ||
| Calcium | 290 mg | (29 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 37 g |
Preparation steps
Peel the beets (wear disposable gloves to prevent it from staining your hands) and place in a large pot. Cover with water and add the sugar, vinegar and a large pinch of salt. Bring to a boil and simmer for 35-45 minutes, until tender. Drain and let cool.
Cook the buckwheat in 300 ml (approximately 1 1/4 cups) of water over medium heat for about 10 minutes. Remove from heat and let cool.
Coarsely chop the hazelnuts and toast in a dry skillet until golden brown. Rinse the arugula and spin dry. Cut the Manchego into thin slices. Rinse the apples, cut in half, remove the core and slice thinly. Cut the cooled beets into slices.
Arrange the arugula in serving bowls and top with the buckwheat, sliced beets, apples and cheese. Sprinkle with toasted hazelnuts and serve with white balsamic vinegar and olive oil.
