Watercress Salad with Feta and Sweet Potatoes
Watercress Salad with feta and sweet potatoes - Delicate greens with mild mustard note
Healthy, because
Even smarter
Nutritional values
In naturopathy is considered Watercress as a proven remedy to alleviate respiratory diseases. This is made possible by their essential oils, which kill germs and also help with coughs. Pumpkin seeds convince with phytosterols. The secondary plant substances have a similar structure to cholesterol. When they arrive in the intestine, they compete with the substance and hinder its absorption. This makes it easy to lower total and LDL cholesterol in the blood.
Unfortunately, watercress is not in season all year round, but you still don't have to do without the salad with feta and sweet potato cubes from the oven: Simply replace the herb with arugula, baby spinach or lamb's lettuce.
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 64.7 μg | (108 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 905 mg | (23 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 42 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 25 ozs Sweet potato
- 5 Tbsps olive oil
- 2 generous pinches Curry powder
- salt
- peppers
- 2 Tbsps Pumpkin seed
- 1 red onion
- 4 ozs Feta
- ½ small Cucumber
- 2 Tbsps white balsamic vinegar
- 2 ½ Tbsps lemon juice
- 1 Tbsp honey
- 1 bunch Watercress
- 1 Tbsp raisins
- coarse salt
Preparation steps
Peel sweet potatoes and cut into cubes. Mix with 2 tablespoons oil, curry, salt and pepper. Spread mixture on a baking tray covered with baking paper. Cook in preheated oven at 180 °C / 350 °F for approx. 15 minutes until soft.
Meanwhile, roast pumpkin seeds in a hot pan without fat over medium heat for 3 minutes. Remove and set aside. Peel onion and cut into rings. Cut feta into small pieces. Wash cucumber, cut into quarters lengthwise and slice or slice thinly.
For the dressing, mix the balsamic vinegar with lemon juice, honey, remaining oil, salt and pepper and season to taste. Wash the cress, shake dry and pluck smaller as needed. Mix with cucumber slices, divide among 4 deep plates and drizzle with a little dressing.
Remove sweet potatoes from oven, arrange on salad and sprinkle with onions, raisins, pumpkin seeds, feta and coarse salt.
