Seasonal Kitchen

Pumpkin Salad with Cottage Cheese and Walnuts

5
Average: 5 (3 votes)
(3 votes)
Pumpkin Salad with Cottage Cheese and Walnuts

Pumpkin salad with cottage cheese and walnuts - Crunchy seeds meet refreshing fruit sweetness

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
225
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie225 kcal(11 %)
Protein11 g(11 %)
Fat11 g(9 %)
Carbohydrates20 g(13 %)
Sugar added1 g(4 %)
Roughage6.6 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.8 μg(4 %)
Vitamin E5.5 mg(46 %)
Vitamin K19.1 μg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.4 mg(29 %)
Folate99 μg(33 %)
Pantothenic acid1.9 mg(32 %)
Biotin15.4 μg(34 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C34 mg(36 %)
Potassium915 mg(23 %)
Calcium98 mg(10 %)
Magnesium47 mg(16 %)
Iron2.7 mg(18 %)
Iodine18 μg(9 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.9 g
Uric acid121 mg
Cholesterol4 mg
Complete sugar18 g

Ingredients

for
4
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

1.

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.

2.

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.

3.

Mix the pumpkin, mushrooms and apples with the dressing and divide among plates. Top with cottage cheese and sprinkle with parsley and walnuts.