Pumpkin-Brussels Sprouts Salad

0
Average: 0 (0 votes)
(0 votes)
Pumpkin-Brussels Sprouts Salad
share Share
print
bookmark_border Copy URL
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
363
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie363 cal.(17 %)
Protein13 g(13 %)
Fat27 g(23 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage12.9 g(43 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E10.4 mg(87 %)
Vitamin K381.5 μg(636 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.9 mg(64 %)
Folate268 μg(89 %)
Pantothenic acid0.7 mg(12 %)
Biotin1.4 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C259 mg(273 %)
Potassium1,500 mg(38 %)
Calcium204 mg(20 %)
Magnesium96 mg(32 %)
Iron4.3 mg(29 %)
Iodine6 μg(3 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3.5 g
Uric acid203 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
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
How healthy are the main ingredients?
Brussels sproutsPumpkinArugulaOliveolive oilSesame seeds

Preparation steps

1.

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.

2.

Rinse the Brussels sprouts, cut in half and simmer in a pot of boiling salted water until tender, about 10 minutes.

3.

Cut the pumpkin into small cubes. After the Brussels sprouts have cooked for 5 minutes, add the pumpkin. Drain thoroughly.

4.

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.

5.

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. 

6.

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.