Warm Parsnip Salad
The mild root vegetable parsnip provides a lot of potassium, which keeps our heart in time and thus effectively prevents cardiac arrhythmia. Polyunsaturated fatty acids are ingenious anti-inflammatories and are found in pumpkin seeds. In addition, the crunchy minis score with phytosterols, which can reduce bladder problems.
Lukewarm parsnip salad tastes just as good as an appetizer for an autumn or winter menu as it does as a light lunch or dinner. If you would like to enjoy the lukewarm parsnip salad vegan, simply replace the honey with a vegetable alternative such as agave syrup.
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,221 mg | (31 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 22 ozs Parsnips
- 5 Tbsps olive oil
- salt
- peppers
- 10 ozs salad mix (e.g. radicchio, frisée lettuce)
- 1 handful Fresh herbs (rosemary, thyme)
- 1 Apple
- 2 Tbsps Pumpkin seed
- 1 tsp honey
- 3 Tbsps apple cider vinegar
Preparation steps
Clean the parsnips, peel them, and cut them into quarters or sixths lengthwise. Spread on a baking tray lined with baking paper, drizzle with 1 Tbsp. oil, and season with salt and pepper. Bake parsnips in preheated oven at 200 °C / 400 °F for about 20 minutes until golden brown.
Meanwhile, wash salad mix and herbs and shake dry. Pick lettuce into pieces; chop herbs finely. Wash apple, cut in half, remove core, cut apple into thin slices.
Roast pumpkin seeds in a hot pan without fat over medium heat for 3 minutes. Let cool for 3 minutes, then chop coarsely.
For the vinaigrette, mix the remaining olive oil, honey, vinegar and 1-2 tablespoons of water. Season to taste with salt and pepper.
Mix herbs into parsnips and arrange with apple slices and lettuce. Drizzle vinaigrette over it and sprinkle lukewarm parsnip salad with pumpkin seeds.