Pumpkin, Spinach and Grain Salad

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Pumpkin, Spinach and Grain Salad
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Health Score:
9,1 / 10
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)
Calorie384 kcal(18 %)
Protein25.15 g(26 %)
Fat19.92 g(17 %)
Carbohydrates38.6 g(26 %)
Sugar added0 g(0 %)
Roughage16.58 g(55 %)
Vitamin A7,020.85 mg(877,606 %)
Vitamin D0.06 μg(0 %)
Vitamin E14.6 mg(122 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂1.42 mg(129 %)
Niacin11.65 mg(97 %)
Vitamin B₆1.42 mg(101 %)
Folate1,337.37 μg(446 %)
Pantothenic acid0.76 mg(13 %)
Biotin0.89 μg(2 %)
Vitamin B₁₂0.14 μg(5 %)
Vitamin C205.1 mg(216 %)
Potassium4,108.54 mg(103 %)
Calcium836.9 mg(84 %)
Magnesium559.55 mg(187 %)
Iron19.6 mg(131 %)
Iodine13.6 μg(7 %)
Zinc4.43 mg(55 %)
Saturated fatty acids4.3 g
Cholesterol8.04 mg

Ingredients

for
4
Ingredients
¾ cup Pearl barley
1.333 cups water
1 teaspoon salt
5 tablespoons lemon juice
freshly ground peppers
2 teaspoons chopped thyme
4 tablespoons olive oil
1 shallot (finely chopped)
8 cups Spinach
2 ½ cups Pumpkin (diced)
0.333 cup Parmesan (a piece)
How healthy are the main ingredients?
PumpkinSpinacholive oilParmesanthymesalt

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.