Spinach Salad with Carrots, Pumpkin and Feta
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.
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 49.5 μg | (83 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 893 mg | (22 %) | ||
| Calcium | 188 mg | (19 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 39 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 16 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
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.
