Local Superfoods
Pumpkin and Potato Salad
(2 votes)
(2 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
272
calories
Calories
Healthy, because
Even smarter
Nutritional values
Lamb's lettuce contains valuable vitamin E which helps protect the body's cells against free radical damage.
Fresh rosemary gives the dish a beautiful aroma.
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 0.4 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,156 mg | (29 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 36 ozs Hokkaido pumpkin
- 14 ozs potatoes
- 6 Tbsps Canola oil
- salt
- 4 ozs lamb's lettuce
- 3 Tbsps apple cider vinegar
- 1 pinch sugar
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 400ºF.
2.
Rinse the pumpkin, remove the seeds and cut the flesh into small slices. Rinse and halve the potatoes.
Combine the pumpkin and potatoes in a bowl with 2 tablespoons of oil and season with salt. Spread on a baking sheet and bake for about 30 minutes until golden brown.
3.
Rinse the lettuce, shake dry and tear the leaves as small as desired.
4.
For the dressing, mix the remaining oil with the apple cider vinegar and season with salt, sugar and pepper.
5.
Remove the vegetables from the oven and allow to cool slightly.
Mix with the lettuce and serve drizzled with the dressing.
