German Potato Herring Salad
The secondary plant substance betanin gives beets antioxidant properties that prevent circulatory diseases. The valuable omega-3 fatty acids from matie also promote heart health, keep blood vessels supple, and can have a favorable effect on blood lipid levels and cholesterol.
Herring salad can also be prepared with cream or another vegetable cream substitute (for example, soy cream or rice casein) instead of oat casein. If you can't get beet sprouts, you can replace them with garden cress.
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 6.2 μg | (31 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 144 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 11 ozs waxy potatoes
- 9 ozs Beets
- salt
- 1 onion
- 1 Apple
- 7 ozs Matjes herring (drained)
- 2 tsps Horseradish
- 2 Tbsps Vinegar
- 3 Tbsps Canola oil
- peppers
- 1 ¾ ozs vegetarian Oat cream
- 2 parsley
- 1 handful Beet sprouts
Preparation steps
Wash potatoes and beets and cook in boiling salted water for 25-30 minutes. Then drain, let steam, peel, and cut into cubes of about 1/2 inch.
Meanwhile, peel the onion, and dice finely. Wash apple, cut into quarters, remove core, cut quarters into slices. Cut herring into 1/2 to 1-inch wide pieces.
Mix horseradish, vinegar and oil. Mix with potatoes, beet, onion, apple and herring in a large bowl, add salt, pepper and oat casein. Leave salad in refrigerator for 30 minutes.
Wash parsley, shake dry, pluck leaves, and chop coarsely. Select the sprouts, wash, and shake dry. Spread both on the herring salad.