Pumpkin, Spinach and Grain Salad
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Health Score:
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
384
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 384 kcal | (18 %) | ||
| Protein | 25.15 g | (26 %) | ||
| Fat | 19.92 g | (17 %) | ||
| Carbohydrates | 38.6 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.58 g | (55 %) |
more nutritional values
| Vitamin A | 7,020.85 mg | (877,606 %) | ||
| Vitamin D | 0.06 μg | (0 %) | ||
| Vitamin E | 14.6 mg | (122 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1.42 mg | (129 %) | ||
| Niacin | 11.65 mg | (97 %) | ||
| Vitamin B₆ | 1.42 mg | (101 %) | ||
| Folate | 1,337.37 μg | (446 %) | ||
| Pantothenic acid | 0.76 mg | (13 %) | ||
| Biotin | 0.89 μg | (2 %) | ||
| Vitamin B₁₂ | 0.14 μg | (5 %) | ||
| Vitamin C | 205.1 mg | (216 %) | ||
| Potassium | 4,108.54 mg | (103 %) | ||
| Calcium | 836.9 mg | (84 %) | ||
| Magnesium | 559.55 mg | (187 %) | ||
| Iron | 19.6 mg | (131 %) | ||
| Iodine | 13.6 μg | (7 %) | ||
| Zinc | 4.43 mg | (55 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Cholesterol | 8.04 mg |
Author of this recipe:
EAT SMARTER
all recipes of this authorIngredients
for
4
- Ingredients
- ¾ cup
- 1.333 cups
- 1 teaspoon
- 5 tablespoons
-
freshly ground peppers
- 2 teaspoons
chopped thyme leaves
- 4 tablespoons
- 1
shallot (finely chopped)
- 8 cups
- 2 ½ cups
Pumpkin flesh (diced)
- 0.333 cup
Parmesan cheese (a piece)
Preparation steps
1.
Soak the pearl barley in cold water overnight, then drain, put into a pan, cover with water and cook for about 1 hour until soft (season well with salt 15 minutes before the end). Strain through a sieve and rinse
2.
in cold water.
3.
Wash and sort the spinach and cook in a little boiling, salted water until wilted. Then drain, refresh in cold water and drain thoroughly. Squeeze out the spinach and chop roughly.
4.
Cook the pumpkin in boiling, salted water for about 10 minutes. Drain thoroughly.
5.
Heat 1 tbsp oil in a pan and sweat the shallot until translucent. Add the spinach and cook gently for 4 - 5 minutes. Season with 1 tbsp lemon juice, salt and pepper and add the thyme.
6.
Mix the rest of the oil and lemon juice with salt and pepper.
7.
Mix the drained barley with the vegetables and salad dressing. Serve the vegetable salad with freshly shaved Parmesan.
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