Healthy Mediterranean Food

Endive Tangerine Salad with Walnuts

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Average: 4.7 (3 votes)
(3 votes)
Endive Tangerine Salad with Walnuts

Endive tangerine salad with walnuts - Great mix of savory and fruity ingredients

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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
320
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here.

The white skin of tangerines is meticulously peeled away by many fruit connoisseurs. However, they contain a lot of secondary plant compounds that can help prevent cardiovascular diseases. The healthy bitter substances in endive stimulate digestion and reduce cravings - ideal for losing weight.

Warming spices such as cinnamon, cumin, coriander and allspice go perfectly with winter vegetables. They also make it more digestible and easy to digest.

1 serving contains
(Percentage of daily recommendation)
Calorie320 kcal(15 %)
Protein8 g(8 %)
Fat14 g(12 %)
Carbohydrates37 g(25 %)
Sugar added4 g(16 %)
Roughage6.5 g(22 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K14.6 μg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.3 mg(21 %)
Folate75 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium479 mg(12 %)
Calcium67 mg(7 %)
Magnesium86 mg(29 %)
Iron3.1 mg(21 %)
Iodine9 μg(5 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.8 g
Uric acid59 mg
Cholesterol75 mg

Ingredients

for
4
Ingredients
4 Mandarin orange
4 heads Endive
2 Tbsps White vinegar
2 tsps honey
3 Tbsps olive oil
salt
peppers
1 oz Walnut
4 Whole wheat buns
How healthy are the main ingredients?
Endiveolive oilWalnuthoneysalt

Preparation steps

1.

Peel, quarter and slice the mandarins Clean, wash and halve the endive, cut out the stalks in a wedge shape and cut into fine strips.

2.

Mix endive with mandarin orange slices, vinegar, honey and oil and season with salt and pepper.

3.

Arrange salad on plates. Coarsely chop the walnuts and sprinkle them over the salad and serve with whole wheat rolls.