Pumpkin Slices with Salad
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
443
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 92.4 μg | (154 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 97 μg | (32 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 891 mg | (22 %) | ||
| Calcium | 536 mg | (54 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 15.4 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 56 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Pumpkin (such as Muscat, Hokkaido)
- Sea salt
- freshly ground peppers
- olive oil
- 250 grams mixed Lettuce (such as lettuce, arugula, sorrel)
- 1 big, red onion
- 1 bunch mixed Fresh herbs (such as chervil, parsley, basil, thyme, dill)
- 1 garlic clove
- 200 grams Natural yogurt
- 50 grams Crème fraiche
- 2 Tbsps freshly grated Parmesan
- salt
- 1 splash lemon juice
- 200 grams Goat cheese
- 3 Tbsps toasted, mixed Seed (such as pumpkin seeds, sunflower seeds, pine nuts)
Preparation steps
1.
Preheat the oven to 200 ° C top and bottom heat Preheat.
2.
Cut pumpkin pulp into thin strips and place on a lined with parchment paper baking sheet. Season with salt and pepper lightly and drizzle with olive oil. Bake in preheated oven at 200°C (approximately 400°F) for about 25-30 minutes.
3.
Rinse salad green and spin dry. Peel onion and cut into narrow strips.
4.
Rinse herbs, shake dry, pluck off leaves and chop coarsely. Peel garlic and chop coarsely. Puree garlic, herbs and 3 tablespoons of oil in a blender. Add yogurt, crème fraîche and Parmesan and mix well. Season with salt, pepper and lemon juice.
5.
Remove pumpkin slices from the oven, cool and mix with salad greens and onion strips. Transfer to plates, sprinkle with crumbled goat cheese and drizzle with herb sauce. Sprinkle with kernels and serve.
