Parsnips and Chard salad
Beta-carotene from the chard is important as a vitamin A precursor for good vision and beautiful skin. In addition, the plant pigment is a secondary plant substance responsible for cell protection. The green leafy vegetable is also a supplier of the vital substances potassium, calcium, blood-forming iron and vitamin C, which strengthens the immune system.
The delicious vegetable salad made from parsnip and chard is perfect as a low carb dish and is also very easy to prepare without animal products: All you have to do is replace the honey with another sweetener.
(Percentage of daily recommendation)
| Calorie | 297 cal. | (14 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 10.8 μg | (18 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,331 mg | (33 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 600 grams Parsnips
- 6 Tbsps olive oil
- salt
- freshly ground peppers
- 1 tsp powdered sugar
- 500 grams Baby chard
- 2 Tbsps Sunflower seed
- 1 Red chili pepper
- 1 Tbsp honey
- 2 Tbsps lemon juice
- 2 Tbsps apple cider vinegar
Preparation steps
Preheat oven to 180°C (approximately 350°F).
Rinse parsnips thoroughly (peel, if desired). Trim and cut into quarters lengthwise. Place on a baking sheet, drizzle with 2 tablespoons oil, season with salt and pepper and sprinkle with powdered sugar. Bake until golden-brown, about 25 minutes.
Rinse, trim and blanch chard in salted boiling water, 1-2 minutes. Rinse and drain well.
For the dressing: Toast sunflower seeds in a dry frying pan. Rinse and halve chile, remove seeds and ribs, and cut into thin strips. Mix honey with lemon juice, vinegar and remaining oil. Season with salt and stir in chile and sunflower seeds.
Place chard and parsnips on plates, drizzle with dressing and serve.