Potato and Pumpkin Salad

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Potato and Pumpkin Salad
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
324
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie324 cal.(15 %)
Protein8 g(8 %)
Fat17 g(15 %)
Carbohydrates35 g(23 %)
Sugar added6 g(24 %)
Roughage4.7 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.5 mg(21 %)
Vitamin K16.3 μg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.4 mg(29 %)
Folate66 μg(22 %)
Pantothenic acid1.3 mg(22 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C40 mg(42 %)
Potassium961 mg(24 %)
Calcium60 mg(6 %)
Magnesium71 mg(24 %)
Iron2.8 mg(19 %)
Iodine8 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids6.5 g
Uric acid69 mg
Cholesterol37 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
600 grams potatoes
400 grams Pumpkin (peeled and seeded)
2 Tbsps honey
1 tsp Mustard seed
3 Tbsps Mayonnaise
3 Tbsps Yogurt (0.1% fat)
6 Tbsps White vinegar
1 pinch Curry powder
salt
2 Tbsps Pumpkin seed
How healthy are the main ingredients?
potatoPumpkinMayonnaisehoneyPumpkin seedsalt

Preparation steps

1.

Scrub potatoes and steam for about 25 minutes or until tender. 

2.

Dice pumpkin. Combine 4 tablespoons of vinegar, honey and mustard seeds with 500 ml (approximately 2 cups) of water and bring to a boil. Add pumpkin and cook for about 10 minutes or until al dente. Drain and cool, reserving about 1/2 cup of cooking liquid. 

3.

Whisk yogurt with mayonnaise and curry powder until smooth. Add enough cooking liquid to make spreadable dressing. Peel potatoes, let evaporate slightly and cut into slices. Combine potato slices with pumpkin cubes and toss with the dressing, season wtih salt. Sprinkle with pumpkin seeds and serve.