Squash Salad with Peppers and Yogurt
Healthy, because
Even smarter
Nutritional values
Butternut squash is rich in beta-carotene, a precursor of vitamin A. This fat-soluble vitamin is needed for healthy eyes, among other things. Paprika also contains a lot of immune-strengthening vitamin C. Calcium and protein from yogurt round off this complete, healthy meal.
You can enjoy this quick salad with other pumpkin varieties such as Hokkaido or nutmeg pumpkin.
(Percentage of daily recommendation)
| Calorie | 224 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 52.1 μg | (87 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 194 mg | (204 %) | ||
| Potassium | 715 mg | (18 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 14 ozs Butternut squash
- 3 red Bell pepper
- salt
- freshly ground peppers
- 4 Tbsps olive oil
- 1 handful Arugula
- 7 ozs Yogurt (0.1% fat)
- 1 tsp lemon juice
- 2 Tbsps Sesame seeds
Preparation steps
Preheat the oven to 400°F. Cut the squash into thin slices. Rinse the peppers, cut in half, remove seeds and ribs and cut into strips. Distribute squash and peppers on a baking sheet with parchment paper, season with salt and pepper, drizzle with olive oil and cook about 25-30 minutes in the oven until slightly browned.
In the meantime, rinse the arugula and spin dry. For dressing, combine yogurt and lemon juice, season with salt and pepper. Remove the vegetables from the oven, let cool slightly and serve on plates. Drizzle with dressing, sprinkle with sesame seeds and distribute the arugula about.
