Pumpkin, Spinach and Grain Salad

Name: Pumpkin, Spinach and Grain Salad
Total time: 1 h 40 min
Yield: 4
Ingredients: 0.75 cup Pearl barley; 1.333 cups water; 1 tsp salt; 5 Tbsps lemon juice; freshly ground peppers; 2 tsps chopped thyme; 4 Tbsps olive oil; 1 shallot (finely chopped); 8 cups Spinach; 2.5 cups Pumpkin (diced); 0.333 cup Parmesan (a piece)

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Health Score:

92 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

ready in 1 hr 40 min.

Ready in

Calories:

314

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	314 cal.	(15 %)
Protein	9 g	(9 %)
Fat	13 g	(11 %)
Carbohydrates	40 g	(27 %)
Sugar added	0 g	(0 %)
Roughage	6.2 g	(21 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	0 μg	(0 %)
Vitamin E	3.4 mg	(28 %)
Vitamin K	165.9 μg	(277 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	4.4 mg	(37 %)
Vitamin B₆	0.4 mg	(29 %)
Folate	121 μg	(40 %)
Pantothenic acid	1 mg	(17 %)
Biotin	4.8 μg	(11 %)
Vitamin B₁₂	0.1 μg	(3 %)
Vitamin C	44 mg	(46 %)
Potassium	846 mg	(21 %)
Calcium	156 mg	(16 %)
Magnesium	73 mg	(24 %)
Iron	4.5 mg	(30 %)
Iodine	12 μg	(6 %)
Zinc	1.9 mg	(24 %)
Saturated fatty acids	2.7 g
Uric acid	138 mg
Cholesterol	4 mg
Complete sugar	7 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: ¾ cup Pearl barley; 1.333 cups water; 1 tsp salt; 5 Tbsps lemon juice; freshly ground peppers; 2 tsps chopped thyme; 4 Tbsps 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?

Pumpkin Spinach olive oil Parmesan thyme salt

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Preparation steps

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

in cold water.

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.

Cook the pumpkin in boiling, salted water for about 10 minutes. Drain thoroughly.

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.

Mix the rest of the oil and lemon juice with salt and pepper.

Mix the drained barley with the vegetables and salad dressing. Serve the vegetable salad with freshly shaved Parmesan.