Pumpkin-Brussels Sprouts Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 363 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.9 g | (43 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 381.5 μg | (636 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 268 μg | (89 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 259 mg | (273 %) | ||
| Potassium | 1,500 mg | (38 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 800 grams Brussels sprouts
- 400 grams peeled Pumpkin
- 2 handfuls Arugula
- 1 red paprika
- 1 finely chopped shallot
- 50 grams black Olives (pitted)
- 2 Tbsps chopped parsley
- 1 large, waxy potato
- vegetable oil (for cooking)
- 2 Tbsps Sesame seeds
- 2 Tbsps White vinegar
- 1 Tbsp lemon juice
- 4 Tbsps olive oil
- salt
- peppers
Preparation steps
Peel the potatoes and cut into thin slices. Blanch briefly in a pot of boiling water. Drain thoroughly. Heat oil in a skillet. Add the potatoes and cook until golden brown. Drain on paper towels. Sprinkle with sesame seeds, and salt to taste.
Rinse the Brussels sprouts, cut in half and simmer in a pot of boiling salted water until tender, about 10 minutes.
Cut the pumpkin into small cubes. After the Brussels sprouts have cooked for 5 minutes, add the pumpkin. Drain thoroughly.
Rinse the bell peppers, cut in half, remove seeds and white ribs, and cut into cubes. Coarsely chop the olives. Rinse the arugula, remove stems and drain thoroughly.
For the dressing: In a bowl, whisk the white wine vinegar with the lemon juice and olive oil. Season with salt and pepper to taste. Stir in the parlsey.
For serving: Toss the arugula with some of the dressing and divide between plates. Coat the potatoes, Brussels sprouts, pumpkin, bell peppers, shallots and olives in the remaining dressing. Top the plates of arugula with the pumpkin mixture. Serve with sesame crackers if desired.
