Winter Squash and Leek Salad with Yogurt Dressing
(1 vote)
(1 vote)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
311
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 79.7 μg | (133 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 242 μg | (81 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,213 mg | (30 %) | ||
| Calcium | 329 mg | (33 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Crookneck pumpkin
- 2 small Leeks
- salt
- ½ organic lemon (juiced)
- 2 Tbsps olive oil
- 200 grams black, pitted Olives
- freshly ground peppers
- For the yogurt sauce
- 1 garlic clove (minced)
- 500 grams Yogurt (0.1% fat)
- 1 Tbsp freshly chopped parsley
- 1 Tbsp freshly chopped Basil
- 1 Tbsp freshly chopped Lemon balm
- 1 Tbsp olive oil
Preparation steps
1.
For the salad: Peel the squash, halve, remove the seeds and cut into bite-sized pieces. Trim the leeks, rinse and cut into rings. Place the squash and leeks in a saucepan and fill with enough water to just cover. Add 1 heaped tsp salt and the lemon juice. Bring to a boil then cover, reduce the heat to medium and simmer for 3-5 minutes, until the vegetables are al dente. Drain and let cool.
2.
Toss the squash and leeks with 2 tablespoons oil and the olives and season with salt and pepper. For the yogurt sauce: Stir all ingredients together and season with salt and pepper. Arrange the squash salad on serving plates and serve drizzled with yogurt sauce.
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