Sweet Potato Salad with Spinach, Apple and Quinoa
Sweet potato salad with spinach, apple and quinoa - Sweet and sour combination in a bowl
Healthy, because
Even smarter
Nutritional values
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.
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 203 μg | (338 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 758 mg | (19 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
Mix remaining lemon juice with maple syrup, salt, pepper and remaining oil to make dressing.
Mix prepared ingredients with dressing in a bowl and divide into 4 bowls. Sprinkle the salad with quinoa and chive flowers.
