Healthy Gourmet Kitchen

Sweet Potato Salad with Spinach, Apple and Quinoa

5
Average: 5 (10 votes)
(10 votes)
Sweet Potato Salad with Spinach, Apple and Quinoa

Sweet potato salad with spinach, apple and quinoa - Sweet and sour combination in a bowl

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
311
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

Sweet potatoes owe their orange-red color to the plant pigment beta-carotene, a precursor of vitamin A. The fat-soluble vitamin plays a major role in healthy eyes. Quinoa is suitable for a gluten-free diet and is rich in magnesium, calcium and iron. The fiber in the lettuce stimulates digestion and provides good, long-lasting satiety.

If you're into Meal Prep, you should keep this salad in mind, because it's great to prepare and take with you. Only the dressing is best transported separately and mixed with the rest of the ingredients just before eating.

1 serving contains
(Percentage of daily recommendation)
Calorie311 kcal(15 %)
Protein5 g(5 %)
Fat14 g(12 %)
Carbohydrates35 g(23 %)
Sugar added1 g(4 %)
Roughage6.1 g(20 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E8.5 mg(71 %)
Vitamin K203 μg(338 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.4 mg(20 %)
Vitamin B₆0.4 mg(29 %)
Folate89 μg(30 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C65 mg(68 %)
Potassium758 mg(19 %)
Calcium98 mg(10 %)
Magnesium70 mg(23 %)
Iron3.1 mg(21 %)
Iodine16 μg(8 %)
Zinc0.9 mg(11 %)
Saturated fatty acids2 g
Uric acid55 mg
Cholesterol0 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
16 ozs large Sweet potato
salt
peppers
1 generous pinch Curry powder
3 Tbsps olive oil
10 ozs Baby spinach
1 lemon
2 Tbsps walnut kernels
2 green Apple
1 tsp Maple syrup
2 Tbsps Vegetable broth
½ oz puffed Quinoa (4 TBSP.)
2 ½ ozs chive flower (1 handful)
How healthy are the main ingredients?
Sweet potatoolive oilQuinoaMaple syrupsaltlemon

Preparation steps

1.

Peel sweet potato and cut into bite-sized pieces. Mix with salt, pepper, 1 tsp. curry and 1 Tbsp. oil and place on a baking tray lined with baking paper.

2.

Cook sweet potato in preheated oven at 200 °C / 400˚ F for 20 minutes, turning occasionally, until al dente. Remove and allow to cool for 10 minutes.

3.

Meanwhile, clean spinach, wash and shake dry. Halve lemon and squeeze juice. Coarsely chop walnuts. Clean, wash, quarter and core apples, cut into small pieces and sprinkle with half of the lemon juice.

4.

Mix remaining lemon juice with maple syrup, salt, pepper and remaining oil to make dressing.

5.

Mix prepared ingredients with dressing in a bowl and divide into 4 bowls. Sprinkle the salad with quinoa and chive flowers.