Healthy Gourmet Kitchen

Pumpkin and Green Spelt Salad

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Average: 4.8 (6 votes)
(6 votes)
Pumpkin and Green Spelt Salad

Pumpkin and Green Spelt Salad - Robust vegetable salad with a fruity note - that's how we love autumn! © Iris Lange-Fricke

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
390
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to the pumpkin this dish is a good source of vitamin A, which strengthens vision and ensures smooth skin. 

Instead of green spelt, this salad also tastes good with iron-rich millet, protein-rich quinoa or fiber-rich buckwheat. The Hokkaido pumpkin is ideal for quick cooking, because it doesn't need to be peeled, but butternut squash can be substituted

1 serving contains
(Percentage of daily recommendation)
Calorie390 kcal(19 %)
Protein9 g(9 %)
Fat12 g(10 %)
Carbohydrates54 g(36 %)
Sugar added4 g(16 %)
Roughage9.7 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K77.9 μg(130 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.3 mg(21 %)
Folate68 μg(23 %)
Pantothenic acid1.2 mg(20 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C36 mg(38 %)
Potassium711 mg(18 %)
Calcium96 mg(10 %)
Magnesium108 mg(36 %)
Iron4.1 mg(27 %)
Iodine16 μg(8 %)
Zinc2.6 mg(33 %)
Saturated fatty acids1.8 g
Uric acid140 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ounces Green Spelt
salt
14 ounces Hokkaido pumpkin
4 tablespoons olive oil
½ teaspoon dried Fresh herbs (thyme, marjoram, rosemary)
peppers
3 ½ ounces Arugula
6 ounces red Apple
1 lemon
2 teaspoons Mustard
2 teaspoons honey
How healthy are the main ingredients?
Hokkaido pumpkinAppleolive oilMustardArugulahoney

Preparation steps

1.

Cook the green spelt in twice the amount of boiling salted water for about 30 minutes until soft. Then drain and allow to cool. Clean and wash the pumpkin half, scrape out the core with a spoon and cut into pieces. Apple clean, wash, halve, core and cut into small cubes.

2.

Meanwhile, heat 1 tablespoon of oil in a frying pan and fry the pumpkin slices for about 10 minutes, turning. Season with the spice mixture, salt and pepper.

3.

In the meantime, wash and clean the salad, shake dry and chop into small pieces. Squeeze the juice of the lemon. Mix 3 tbsp. olive oil with lemon juice, mustard and honey and season with salt and pepper.

4.

Mix the green spelt with the pumpkin, apple pieces and salad and sprinkle with the dressing.