Mache Salad with Pumpkin
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.