Mache Salad with Pumpkin and Mushrooms

5
Average: 5 (4 votes)
(4 votes)
Mache Salad with Pumpkin and Mushrooms

Mache Salad with Pumpkin and Mushrooms - Several autumn hits on a plate.

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
276
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie276 kcal(13 %)
Protein6 g(6 %)
Fat18 g(16 %)
Carbohydrates20 g(13 %)
Sugar added4 g(16 %)
Roughage8.5 g(28 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.2 μg(6 %)
Vitamin E4.3 mg(36 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.5 mg(36 %)
Folate151 μg(50 %)
Pantothenic acid2.5 mg(42 %)
Biotin11.8 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C61 mg(64 %)
Potassium1,459 mg(36 %)
Calcium143 mg(14 %)
Magnesium43 mg(14 %)
Iron4 mg(27 %)
Iodine25 μg(13 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.9 g
Uric acid73 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
36 ounces
Pumpkin (or butternut squash)
2
4 tablespoons
1
1 tablespoon
liquid Honey
3 tablespoons
9 ounces
1 bunch
4 ounces
How healthy are the main ingredients?
Pumpkin

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Clean and slice the mushrooms. Rinse, trim, and thinly slice the scallions. Mix together the mushrooms, scallions, and 4 tablespoons of vinaigrette.

5.

Flip the pumpkin slices, brush with the spice oil, and bake for another 10 minutes.

6.

Rinse, trim, and dry the mache. Add the pumpkin to a plate, top with the mushrooms and mache, and drizzle with the remaining vinaigrette.