Mache Salad with Pumpkin
Mache Salad with Pumpkin - Autumn tastes in one bowl!
Healthy, because
Even smarter
Nutritional values
This simple fall salad is packed with vitamins and minerals from the mache and antioxidants from the pumpkin.
This salad makes a perfect addition to a heavier red meat meal, such as steak or pork.
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 36.3 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,459 mg | (36 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 36 ozs Pumpkin (or butternut squash)
- 2 garlic cloves
- salt
- cayenne pepper
- 4 Tbsps olive oil
- 1 lemon
- 1 Tbsp liquid honey
- 3 Tbsps Pumpkin seed oil
- 9 ozs button Mushroom
- 1 bunch scallions
- 4 ozs lamb's lettuce
Preparation steps
Halve the pumpkins, and remove the seeds and fibers. Peel and slice into about 1/2 inch pieces. Peel the garlic and pass through a press. Mix with the salt, cayenne pepper, and olive oil.
Preheat the oven to 485°F. Place the pumpkin slices on a baking sheet lined with parchment paper. Brush with the spice oil, and cook for 15 minutes.
For the vinaigrette, rinse the lemon in hot water. Pat dry and finely grate 1 teaspoon of zest. Squeeze the juice, and mix with the zest and honey. Season to taste with salt and 1 pinch cayenne pepper. Mix in the pumpkin seed oil.
Clean and slice the mushrooms. Rinse, trim, and thinly slice the scallions. Mix together the mushrooms, scallions, and 4 tablespoons of vinaigrette.
Flip the pumpkin slices, brush with the spice oil, and bake for another 10 minutes.
Rinse, trim, and dry the mache. Add the pumpkin to a plate, top with the mushrooms and mache, and drizzle with the remaining vinaigrette.
