Tropical Fruit with Crunchy Buckwheat
Nutritional values
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 6.1 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 520 mg | (13 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 23 g |
Preparation steps
For the salad: Rinse buckwheat in a sieve under running water. Add to a pot and boil with 1 cup of water and 1 pinch of salt. Cover cook for about 20 minutes, until water is fully absorbed. Pour buckwheat in a colander, rinse and drain thoroughly.
Heat oil in a pan and fry buckwheat until crunchy, lightly salt. Rinse lettuce and spin dry. Peel and slice banana. Peel orange and separate segments. Carefully remove white skins with a sharp knife. Collect residual juice and squeeze out remaining orange peel.
Peel mango and cut flesh into columns.
For the dressing: Combine vinegar, orange juice, salt, pepper and olive oil.
Arrange salad ingredients on a plate, sprinkle with buckwheat and drizzle with vinaigrette. Garnish with fruit and season with plenty of freshly ground pepper. Serve immediately.
