Potato Salad with Chard and Spinach
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
253
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 253 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 101.1 μg | (169 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams waxy potatoes
- 500 grams white Asparagus
- 1 tsp sugar
- 1 tsp salt
- 1 lemon (juiced)
- 3 handfuls baby Chard leaf
- 1 handful Baby spinach
- 4 Tbsps Pumpkin seed oil
- 2 Tbsps white balsamic vinegar
- 2 Tbsps apple cider vinegar
- freshly ground peppers
Preparation steps
1.
Scrub and rinse the potatoes and steam over simmering water for about 30 minutes. Allow to cool, peel and cut lengthwise into quarters.
2.
Rinse, peel and trim the woody ends from the asparagus. Boil in a pan of water with the sugar, salt and lemon juice until al dente, 8-10 minutes. Drain, reserving 2 - 3 tablespoons of cooking water. Cut the asparagus into 5 cm (approximately 2 inches) long pieces and cut in half lengthwise.
3.
Rinse the chard and spinach leaves and shake dry. Whisk together the oil with the two vinegars and the asparagus water. Season with salt, pepper and sugar.
4.
Toss the potatoes, asparagus and chard and spinach leaves with the dressing, season to taste and serve.
