Wheat, Orange, Brussels Sprouts and Pine Nut Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 581 cal. | (28 %) | ||
| Protein | 16.85 g | (17 %) | ||
| Fat | 26.69 g | (23 %) | ||
| Carbohydrates | 75.57 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.65 g | (56 %) |
| Vitamin A | 100.23 mg | (12,529 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.15 mg | (10 %) | ||
| Vitamin B₁ | 0.53 mg | (53 %) | ||
| Vitamin B₂ | 0.22 mg | (20 %) | ||
| Niacin | 9.09 mg | (76 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 120.58 μg | (40 %) | ||
| Pantothenic acid | 1.21 mg | (20 %) | ||
| Biotin | 0.65 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 130.51 mg | (137 %) | ||
| Potassium | 906.74 mg | (23 %) | ||
| Calcium | 108.16 mg | (11 %) | ||
| Magnesium | 144.27 mg | (48 %) | ||
| Iron | 5.55 mg | (37 %) | ||
| Zinc | 3.68 mg | (46 %) | ||
| Saturated fatty acids | 2.98 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 300 grams Durum wheat
- salt
- 60 grams Pine nuts
- 450 grams Brussels sprouts
- 2 Oranges
- 2 Tbsps olive oil
- 2 Tbsps Walnut oil
- 4 Tbsps Vinegar
- freshly ground peppers
- 1 pinch ground Cumin
Preparation steps
Cook the wheat according to package directions until al dente. Drain, rinse under cold water and drain well. Toast the pine nuts in a dry skillet until golden brown, remove to a plate. Remove the outer leaves from the Brussels sprouts, cut in half and cook in a pot of boiling salted water until al dente, about 8 minutes. Drain, rinse under cold water and drain well.
Working over a bowl to catch the juice, with a paring knife, follow the curve of the oranges and remove the peel and white pith. Cut in between the membranes to release the fruit. Squeeze out the shells to extract all the juice.
In a large bowl, whisk together the olive and walnut oils, the vinegar, orange juice and cumin, season with salt and pepper. Add the wheat, pine nuts, Brussels sprouts and oranges to the bowl and toss to combine, let stand 10 minutes. Arrange the salad on plates and serve.
