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
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
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 77.9 μg | (130 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 711 mg | (18 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 0 mg |
Ingredients
Preparation steps
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.
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.
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.
Mix the green spelt with the pumpkin, apple pieces and salad and sprinkle with the dressing.
