Rainbow Salad with Pomegranate Dressing
Rainbow Salad with Pomegranate Dressing - Colorful mixture rich in antioxidants
Healthy, because
Even smarter
Nutritional values
Pomegranates and their juice have a particularly high content of polyphenols. These antioxidants have anti-inflammatory, anti-cancer and positive effects on the cardiovascular system. With their cell-protecting effect, they can also slow down aging processes. In Carrots contains a large amount of beta-carotene, a precursor of vitamin A. It is needed for vision and to maintain healthy mucous membranes. The vitamin can only be absorbed by the body in combination with fat.
For the crunch topping, you can vary nuts, kernels and seeds to suit your taste: The pecan kernels can easily be replaced by walnut kernels, instead of the almonds also cashew kernels taste good. You can replace sunflower seeds with pumpkin seeds, among others.
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 15.7 g | (52 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 45.2 μg | (75 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 19.1 μg | (42 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,548 mg | (39 %) | ||
| Calcium | 264 mg | (26 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 28 g |
Ingredients
- Ingredients
- 2 Tbsps pecan kernels
- 2 Tbsps almonds
- 1 Tbsp sesame
- 1 Tbsp Sunflower seed
- 2 Tbsps flaxseed
- salt
- peppers
- Chili powder
- ½ tsp cinnamon
- 3 Tbsps liquid Coconut oil
- 6 ozs large carrots
- 4 small beetroot (about 2 oz)
- 4 small ringlet beets (about 2 oz)
- 7 ozs small Cucumber
- 1 head Radicchio (or red chicory)
- 1 pomegranate
- 2 Tbsps lemon juice
- 2 Tbsps Red wine vinegar
- 1 tsp honey
- 1 tsp sharp Mustard
- 4 Tbsps olive oil
- 1 handful Micro- Fresh herbs
- 3 ½ ozs Feta
Preparation steps
For the crunch topping, line a baking sheet with parchment paper. Finely chop pecans and almonds. Mix nuts with sesame seeds, sunflower seeds and flax seeds. Season everything with salt, pepper, chili powder and cinnamon. Mix in coconut oil, spread mixture on baking sheet and bake in preheated oven at 180 °C / 350 °F for approx. 20 minutes until golden brown and crispy.
Meanwhile, for the salad, clean, wash and peel carrots and cut or slice lengthwise into thin strips. Cook carrot strips in boiling salted water for 1-2 minutes, rinse with cold water and drain. Clean beet, wash thoroughly and slice separately by color into very thin slices. Clean, wash and slice cucumbers lengthwise into thin strips. Divide radicchio into leaves, wash, spin dry and pluck into bite-sized pieces.
Remove crunch mixture from oven and let cool for 5 minutes; then break into pieces.
For the dressing, cut the pomegranate in half and scoop out the seeds from 1 half, squeeze out the other half. Whisk 3-4 tablespoons pomegranate juice with lemon juice, red wine vinegar, honey, salt, pepper, mustard and olive oil and mix in the pomegranate seeds.
Arrange radicchio salad on plates and spread Crunch over it. Place the colorful slices of beet next to it, separating them by color. Roll up carrot and cucumber strips into rolls and place in between. Wash herbs and shake dry. Drizzle salad with some pomegranate dressing, crumble feta on top and serve with herbs. Serve remaining pomegranate dressing separately with rainbow salad.
