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Potato and pumpkin salad
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Preparation:
40 min.
Preparation
Calories:
324
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 324 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 16.3 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 961 mg | (24 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
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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
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.
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