Pumpkin Black Bean Salad
Pumpkin Black Bean Salad - The aromatic autumn mix is on the table in no time.
Healthy, because
Even smarter
Nutritional values
Like all legumes, black beans have a lot of protein and fiber to offer. In addition, they have vitamins of the B group and a lot of iron and are therefore particularly interesting for vegetarians.
If you like, you can also prepare this salad with other legumes, for example kidney beans or chickpeas. This brings some flavorful variety.
(Percentage of daily recommendation)
| Calorie | 345 cal. | (16 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 72.3 μg | (121 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 22 ozs Hokkaido pumpkin
- ¼ oz ginger (1 piece)
- 2 Tbsps olive oil
- salt
- peppers
- 1 oz Baby spinach (1 lg handful)
- 3 shallots
- 2 garlic cloves
- 8 ozs black Beans (can; drained)
- 5 Tbsps Canola oil
- 4 Tbsps lemon juice
- 1 tsp honey
- 1 Tbsp Hazelnut oil
Preparation steps
Clean pumpkin, wash, cut in half, remove seeds, cut flesh into narrow wedges. Peel the ginger and chop finely. Mix olive oil with salt, pepper and ginger. Brush the pumpkin wedges with it and place on a baking tray lined with baking paper and cook in a preheated oven at 180 °C / 350 °F for about 25 minutes.
Meanwhile, wash spinach and spin dry. Peel shallots and cut into wedges. Peel garlic and cut in half lengthwise. Rinse beans and drain in a sieve.
Heat 2 tablespoons of oil in a frying pan. Sauté shallots and garlic in it over medium heat for 2 minutes, then remove. Pour remaining oil and heat over high heat. Add drained beans and fry for 3-4 minutes until they pop.
Mix the lemon juice, salt, honey, pepper and nut oil to make a dressing. Arrange the pumpkin, beans, shallots and garlic on plates and drizzle with the dressing.
