Potato and Avocado Salad with Hazelnuts and Arugula

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Potato and Avocado Salad with Hazelnuts and Arugula
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 45 min.
Ready in
Calories:
680
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie680 cal.(32 %)
Protein13 g(13 %)
Fat48 g(41 %)
Carbohydrates49 g(33 %)
Sugar added2 g(8 %)
Roughage9.2 g(31 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E15.8 mg(132 %)
Vitamin K115.1 μg(192 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.9 mg(64 %)
Folate97 μg(32 %)
Pantothenic acid1.1 mg(18 %)
Biotin24.8 μg(55 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C80 mg(84 %)
Potassium1,681 mg(42 %)
Calcium133 mg(13 %)
Magnesium143 mg(48 %)
Iron4.3 mg(29 %)
Iodine12 μg(6 %)
Zinc2.3 mg(29 %)
Saturated fatty acids5.1 g
Uric acid55 mg
Cholesterol0 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
150 whole Hazelnuts
7 Tbsps grapeseed oil
sugar
salt
2 shallots
½ tsp fennel seeds
1 lemon
Organic orange
cayenne pepper
1 kilogram small potatoes (waxy)
1 bunch Arugula
1 Avocado (medium-ripe)
How healthy are the main ingredients?
potatoArugulagrapeseed oilsugarsaltshallot

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F).

2.

Coat hazelnuts with 1 tablespoon oil, 1 teaspoon sugar and ½ teaspoon salt. Place on a baking sheet and roast in the oven on the middle rack for 10 minutes. Remove and allow to cool.

3.

Peel shallots and finely dice. Toast fennel seeds in a dry frying pan for 1 minute. Squeeze juice from lemon and orange and mix with the fennel seeds and shallots. Season with salt, sugar and cayenne pepper and stir in the rest of the oil.

4.

Scrub the potatoes thoroughly and cook in boiling salted water until al dente, about 20 minutes. Let cool slightly and peel. Then cut the potatoes into slices while still hot and mix with the citrus dressing and the hazelnuts. Let soak for 1 hour.

5.

Trim arugula, rinse and shake dry. Cut avocado in half, remove pit and peel. Cut the halves lengthwise and cut into slices. Mix arugula and avocado with the potato salad and season to taste. Serve immediately.