Warm Mushroom Salad
The mushrooms are steamed in broth, so that they cannot absorb fat as when fried in oil or butter. Instead, they provide vitamin D, which no other vegetable food offers: 70 percent of the daily requirement contributes to the body's ability to utilize calcium, which in turn is crucial for the stability of our skeleton.
Also tastes delicious if you use mixed mushrooms, e.g. herb sided, brown mushrooms and oyster mushrooms. They are all rich in vital substances and low in fat. - If you cannot get dandelions, use romaine lettuce hearts instead.
(Percentage of daily recommendation)
| Calorie | 66 cal. | (3 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 29.4 μg | (49 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 3.8 mg | (63 %) | ||
| Biotin | 24.2 μg | (54 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18.1 mg | (19 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 bunch Dandelion greens (about 70 grams)
- 400 grams button Mushroom
- 150 milliliters Vegetable broth
- salt
- peppers
- 2 Tbsps balsamic vinegar
- 1 tsp olive oil
Preparation steps
Rinse dandelion greens and spin dry. Cut or tear into bite-sized pieces.
Trim mushrooms, rinse and pat dry. (If necessary, use a brush to remove dirt). Halve or quarter, depending on size.
Bring 50 ml (approximately 1/4 cup) vegetable stock to a boil in a pan. Add half of the mushrooms. Cover and cook for 2 minutes. Remove lid and cook, stirring occasionally, until liquid has evaporated.
Transfer mushrooms to a bowl and season with salt and pepper. Cook remaining mushrooms in another 50 ml (approximately 1/4 cup) vegetable stock and add to the bowl.
Add remaining vegetable broth to the pot and heat until warm. Whisk in vinegar and olive oil and season with salt and pepper.
Toss the mushrooms with the dressing. Divide the dandelion greens between 2 plates and top with mushrooms.