Pumpkin Salad with Cottage Cheese and Walnuts
Pumpkin salad with cottage cheese and walnuts - Crunchy seeds meet refreshing fruit sweetness
Healthy, because
Even smarter
Nutritional values
Cottage cheese is popular with fitness fans for a reason: the grainy cream cheese comes out relatively lean and at the same time serves as a great source of protein for the body. Protein ensures adequate satiety and is important for the formation of antibodies, hormones and enzymes, for example. Various B vitamins, including folic acid and niacin, are contained in Mushrooms contained. They support muscle and nerve function as well as memory and can balance mood swings.
Just no pumpkin season? No problem: The quick salad with cottage cheese also tastes really good with carrots or sweet potatoes. If you like, you can replace the apples with pears.
(Percentage of daily recommendation)
| Calorie | 225 cal. | (11 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 19.1 μg | (32 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 915 mg | (23 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 28 ozs Hokkaido pumpkin
- 5 ozs button Mushroom
- 4 Tbsps olive oil
- 2 Apple
- 2 ozs walnut kernels
- 2 parsley
- 2 Tbsps apple cider vinegar
- 2 Tbsps lemon juice
- 1 tsp honey
- salt
- peppers
- 5 ozs Cottage cheese
Preparation steps
Clean the pumpkin, wash, halve and scrape out the seeds with a spoon, dice the flesh. Clean the mushrooms and cut them into quarters. Place together with the pumpkin pieces on a baking tray covered with baking paper. Drizzle with 1 tablespoon oil and bake in a preheated oven at 200 °C / 400 °F for about 25 minutes until golden brown.
Meanwhile, wash, quarter, core and grate apples. Chop walnuts. Wash parsley, shake dry, pluck leaves and chop finely. Mix remaining oil with vinegar, lemon juice, honey, salt and pepper.
Mix the pumpkin, mushrooms and apples with the dressing and divide among plates. Top with cottage cheese and sprinkle with parsley and walnuts.
