Healthy Gourmet Kitchen

Watercress Salad with Feta and Sweet Potatoes

5
Average: 5 (2 votes)
(2 votes)
Watercress Salad with Feta and Sweet Potatoes

Watercress Salad with feta and sweet potatoes - Delicate greens with mild mustard note

share Share
print
bookmark_border Copy URL
Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
478
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie478 kcal(23 %)
Protein11 g(11 %)
Fat25 g(22 %)
Carbohydrates52 g(35 %)
Sugar added2 g(8 %)
Roughage7.4 g(25 %)
Vitamin A2.6 mg(325 %)
Vitamin D0 μg(0 %)
Vitamin E10.3 mg(86 %)
Vitamin K64.7 μg(108 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.6 mg(43 %)
Folate49 μg(16 %)
Pantothenic acid1.7 mg(28 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C74 mg(78 %)
Potassium905 mg(23 %)
Calcium166 mg(17 %)
Magnesium75 mg(25 %)
Iron2.6 mg(17 %)
Iodine30 μg(15 %)
Zinc1.3 mg(16 %)
Saturated fatty acids7.8 g
Uric acid42 mg
Cholesterol21 mg
Complete sugar17 g

Ingredients

for
4
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
How healthy are the main ingredients?
Sweet potatoFetaolive oilPumpkin seedWatercresshoney

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Remove sweet potatoes from oven, arrange on salad and sprinkle with onions, raisins, pumpkin seeds, feta and coarse salt.