Vegetable Salad with Arugula
Nutritional values
(Percentage of daily recommendation)
| Calorie | 551 cal. | (26 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.7 g | (62 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 291.6 μg | (486 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 275 μg | (92 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 259 mg | (273 %) | ||
| Potassium | 2,138 mg | (53 %) | ||
| Calcium | 508 mg | (51 %) | ||
| Magnesium | 232 mg | (77 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 2 handfuls Arugula
- 2 handfuls Watercress
- 1 small red onion
- 2 carrots
- 1 Parsnip
- 1 Red Hungarian wax pepper
- 1 Zucchini
- 1 small Eggplant
- 300 grams Cauliflower
- salt
- 4 Tbsps olive oil
- freshly ground peppers
- 2 Tbsps black Sesame seeds
- 2 Tbsps white Sesame seeds
- 2 Tbsps balsamic vinegar
Preparation steps
Rinse, trim and spin dry the arugula and watercress. Rinse and peel the onion, carrots and parsnip and cut them all into coarse pieces. Rinse the pepper, halve, remove the seeds and ribs and cut into 2 cm (approximately 3/4 inch) wide strips. Rinse and trim the zucchini and eggplant, each cut in half lengthwise and cut into 1.5 cm (approximately 1/2 inch) thick slices. Rinse the cauliflower and divide into florets.
Boil a large pot of salted water and add the carrots, parsnip and cauliflower. Blanch for 2 - 3 minutes, then add the onion, pepper, eggplant and zucchini and blanch for 2 minutes more until al dente. Rinse in cold water and drain well.
Heat the oil in a large frying pan and add in the vegetables. Season with salt and pepper, and sprinkle with the sesame seeds. Saute 1 - 2 minutes, then season with balsamic vinegar and remove from the pan. Mix in the arugula and watercress and serve.
