Mushroom Salad with Frisee Lettuce
Mushroom Salad with Frisee Lettuce - A refined autumn salad with a tart fruity vinaigrette
Healthy, because
Even smarter
Nutritional values
Elderberry juice has its colour from the secondary plant substance anthocyanin, which as an antioxidant protects the cell membranes from damage and thus slows down the ageing process - here strongly supported by vitamin E, which is so abundant that it almost covers the daily requirement.
This salad has fat saving potential! If you like: Reduce the oil for the vinaigrette to 3 tablespoons (plus 2 tablespoons of stock or water) and use only half the hazelnuts and half the Parmesan.
(Percentage of daily recommendation)
| Calorie | 485 cal. | (23 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 42.6 μg | (71 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 4.3 mg | (72 %) | ||
| Biotin | 32.3 μg | (72 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 758 mg | (19 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- ¼ cup Elderberry juice
- 1 Tbsp honey
- 1 shallot
- 1 Tbsp balsamic vinegar
- 1 tsp Mustard
- salt
- peppers
- 5 Tbsps Canola oil
- 1 oz Hazelnuts (skinned)
- 12 ozs mixed Mushrooms (such as shiitake, trumpet mushrooms and oyster mushrooms)
- 1 small Frisée
- 1 oz Parmesan
Kitchen utensils
Preparation steps
Bring elderberry juice to a boil in a stainless steel pot with honey and let simmer until reduced by half, about 5 minutes.
Peel shallots and chop finely.
Mix shallot and boiled juice in a bowl with balsamic vinegar, mustard and some salt and pepper. Whisk in canola oil.
Coarsely chop the hazelnuts. Trim mushrooms.
Trim frisée, rinse and spin dry. Cut into bite-sized pieces.
Heat a grill pan and lightly grease if necessary. Cook mushrooms in 1 tablespoon of elderberry dressing over high heat, 4-5 minutes.
Mix frisée with the remaining elderberry dressing and transfer to plates. Place the mushrooms on the salad. Garnish with shaved Parmesan cheese and season with coarsely ground pepper.
