Low-Carb Lunch

Salsify with a Lemony Walnut Dressing and Goat Cheese

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Salsify with a Lemony Walnut Dressing and Goat Cheese
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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
282
calories
Calories

Healthy, because

Even smarter

Nutritional values

Black salsifies, with their black earthy skin, do not appear very attractive at first glance. But they have a lot to offer for our health - namely a lot of inulin. This soluble dietary fibre can lower an increased blood sugar level and ensure a balanced intestinal flora. Together with the very low fat and calorie content, the high fibre content makes black salsify an extremely figure-friendly treat.

Black salsify is a typical winter vegetable that can be found from October to April, mainly at the weekly market, but also in supermarkets and greengrocery stores.

1 serving contains
(Percentage of daily recommendation)
Calorie282 kcal(13 %)
Protein11 g(11 %)
Fat20 g(17 %)
Carbohydrates13 g(9 %)
Sugar added3 g(12 %)
Roughage56.3 g(188 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E22.4 mg(187 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.3 mg(21 %)
Folate132 μg(44 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C17 mg(18 %)
Potassium935 mg(23 %)
Calcium240 mg(24 %)
Magnesium86 mg(29 %)
Iron9.7 mg(65 %)
Iodine13 μg(7 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.3 g
Uric acid215 mg
Cholesterol6 mg

Ingredients

for
4
Ingredients
1 lemon
1 kilogram Salsify
4 scallions
50 grams Walnut
Sea salt
50 milliliters Vegetable broth
3 Tbsps Walnut oil
1 Tbsp honey
peppers
150 grams Goat cheese
How healthy are the main ingredients?
SalsifyGoat cheeseWalnutWalnut oilhoneylemon

Preparation steps

1.

Rinse lemon in hot water, wipe dry and finely grate zest. Squeeze juice from lemon. Add half of the juice to a large bowl of water.

2.

Rinse the salsify, peel and halve lengthwise. Add to the lemon water.

3.

Rinse the scallions and slice on an angle into thin rings. Coarsely chop the walnuts.

4.

Remove the salsify from the water. Cook in a pot of boiling salted water until tender, about 10-12 minutes. Remove the salsify with a slotted spoon and divide between 4 plates. Tip: The salsify may also be cooked in a steamer.

5.

While the salsify is cooking, warm the broth in a pot on the stove. Stir in the lemon zest, remaining lemon juice, scallions, walnuts, oil and honey. Stir until thoroughly comined. Season with salt and pepper to taste. Pour the mixture over the salsify and allow to marinate for 5 minutes.

6.

Slice the goat cheese into rounds and place on top of the salsify.