Buckwheat Broccoli Salad with Grapes
Buckwheat broccoli salad with grapes - Fruity and fresh
Healthy, because
Even smarter
Nutritional values
Grapes contain the polyphenol resveratrol, which protects our cells and has a positive effect on the cardiovascular system. The gluten-free pseudocereal buckwheat is a top supplier of silicon, also known as silicic acid, which ensures shiny hair and strong fingernails.
For an extra serving of omega-3 fatty acids, sprinkle the finished salad with a handful of walnuts and replace some of the olive oil with flaxseed oil.
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 183 μg | (305 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 54 μg | (120 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Preparation steps
Cook buckwheat in twice the amount of salted water according to package directions for 10-15 minutes over medium heat. Then leave to cool in the open pot for 10 minutes, loosening occasionally with a fork.
Meanwhile, clean and wash broccoli, separate florets from stems; peel stems and dice finely. Cook broccoli in boiling salted water for about 3 minutes, drain, rinse and drain.
Halve the bell pepper, remove seeds, wash and cut into cubes. Wash and pluck grapes, cut in half if desired. Wash parsley, shake dry, set aside some for garnish; finely chop the rest.
Mix buckwheat with broccoli, peppers and grapes in a bowl. Add lemon juice and olive oil, season with salt and pepper. Divide into bowls, garnish with parsley set aside and serve sprinkled with a little sumac.
