Light And Refreshing
Watercress Salad with Feta, Peaches, and Pumpkin Seeds
(1 vote)
(1 vote)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
290
calories
Calories
Healthy, because
Even smarter
Nutritional values
This salad is extremely well rounded, containing vitamins, minerals, and fiber from the peaches and vegetables and healthy fats and protein from the feta.
Serve this salad with some bread for a more complete meal and add some grilled chicken for more protein.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 290 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 67.4 μg | (112 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 326 mg | (8 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 10.8 g | |||
| Uric acid | 29 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup Pumpkin seed
- ½ lemon (juice only)
- 2 Tbsps extra virgin olive oil
- ½ tsp Dijon mustard
- 1 tsp honey
- Black pepper (freshly cracked)
- 1 tsp freshly chopped oregano
- 2 cups Watercress
- 3 Peaches (sliced with pits removed)
- 1 cup Feta (crumbled)
Preparation
Kitchen utensils
1 Roasting pan, 1 Small pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Sieve, 1 Slotted spatula, 1 Lid, 1 Small knife, 1 Peeler, 1 Plastic wrap
Preparation steps
1.
Toast the pumpkin seeds in a dry pan until the seeds start to change colour.
2.
Make a dressing by whisking together the lemon juice, olive oil, Dijon mustard, honey, black pepper, and oregano.
3.
Divide the watercress between 4 plates, top with the peach slices and add the crumbled feta cheese.
4.
Sprinkle pumpkin seeds over the top and drizzle with dressing.
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