Spinach Salad with Carrots, Pumpkin and Feta

4.333335
Average: 4.3 (6 votes)
(6 votes)
Spinach Salad with Carrots, Pumpkin and Feta
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
408
calories
Calories

Healthy, because

Even smarter

Nutritional values

Spinach contains high levels of protein and iron, carrots contain beta-carotene, onions contain antioxidants, and feta contains calcium and protein. What more could you ask for in a salad? 

Serve with some toasted bread for added fiber and energizing carbs.

1 each contains
(Percentage of daily recommendation)
Calorie408 cal.(19 %)
Protein15 g(15 %)
Fat31 g(27 %)
Carbohydrates18 g(12 %)
Sugar added1 g(4 %)
Roughage8.3 g(28 %)
Vitamin A2.4 mg(300 %)
Vitamin D0 μg(0 %)
Vitamin E9.2 mg(77 %)
Vitamin K49.5 μg(83 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.6 mg(43 %)
Folate114 μg(38 %)
Pantothenic acid0.8 mg(13 %)
Biotin17 μg(38 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C130 mg(137 %)
Potassium893 mg(22 %)
Calcium188 mg(19 %)
Magnesium85 mg(28 %)
Iron2.5 mg(17 %)
Iodine39 μg(20 %)
Zinc1.9 mg(24 %)
Saturated fatty acids9.7 g
Uric acid39 mg
Cholesterol29 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
18 ozs carrots
2 red Bell pepper
2 red onions
2 Tbsps Hazelnuts
3 Tbsps Pumpkin seed
2 Tbsps sunflower oil
6 ozs Baby spinach
2 handfuls Fresh herbs (such as mint, parsley, basil)
2 ozs sun-dried Tomatoes (in oil)
2 Tbsps Pumpkin seed oil
4 Tbsps balsamic vinegar
1 tsp honey
salt
freshly ground peppers
6 ozs Feta
How healthy are the main ingredients?
carrotFetaTomatoPumpkin seedPumpkin seed oilhoney

Preparation steps

1.

Peel the carrots and half lengthwise or into quarters. Cut into 2-inch pieces. Rinse, trim, and slice the peppers. Peel the onions and cut into wedges. Coarsely chop the hazelnuts, then toast in a dry pan with the pumpkin seeds until lightly browned and fragrant. Remove from the pan and set aside.

2.

Heat the oil in a pan, and sauté the carrots for 2-3 minutes, until lightly browned. Add the onions, and sauté for 2-3 minutes. Mix in the peppers, and some water if necessary. Cook another 4 minutes until the liquid has evaporated and the vegetables are soft. Remove from the heat and let cool.

3.

Rinse the spinach thoroughly, and dry. Rinse and dry the herbs, then finely chop the leaves. Drain the tomatoes, and chop. Whisk together the pumpkin seed oil, 2 tablespoons of the tomato oil. vinegar, honey, and 2-3 tablespoons of water. Season to taste with salt and pepper. Mix the dressing with the hazelnuts and pumpkin seeds.

4.

Place the spinach, vegetables, and sun-dried tomatoes on plates. Sprinkle with the herbs, then crumble the feta cheese over the top. Drizzle with the dressing, and serve.