Local & Seasonal

Pumpkin Black Bean Salad

4.5
Average: 4.5 (4 votes)
(4 votes)
Pumpkin Black Bean Salad

Pumpkin Black Bean Salad - The aromatic autumn mix is on the table in no time.

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
345
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie345 kcal(16 %)
Protein12 g(12 %)
Fat21 g(18 %)
Carbohydrates26 g(17 %)
Sugar added1 g(4 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.2 mg(35 %)
Vitamin K72.3 μg(121 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.3 mg(21 %)
Folate124 μg(41 %)
Pantothenic acid0.7 mg(12 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C31 mg(33 %)
Potassium1,053 mg(26 %)
Calcium108 mg(11 %)
Magnesium98 mg(33 %)
Iron4.2 mg(28 %)
Iodine5 μg(3 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.3 g
Uric acid114 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
Hokkaido pumpkinolive oilgingerhoneysaltshallot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.