Fig and Walnut Salad
Fig and Walnut Salad - Fruity and pithy Autumn dish
Healthy, because
Even smarter
Nutritional values
Wheat is repeatedly criticized, but the grain is by no means unhealthy. For example, it contains magnesium, which is needed for the heart, muscles, and nerves. In addition, its husk contains various B vitamins.
To create a gluten-free version of the salad with figs and walnuts, you can replace the wheat with gluten-free grains or pseudo grains of your choice. For example, millet or quinoa fit well.
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 78.2 μg | (130 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 701 mg | (18 %) | ||
| Calcium | 160 mg | (16 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 6 ozs soft wheat grains
- salt
- 16 ozs yellow String bean
- 1 shallot
- 2 parsley
- 1 oregano
- 1 tsp Mustard
- 4 Tbsps balsamic vinegar
- 6 Tbsps olive oil
- peppers
- 2 Tbsps hazelnut kernels
- 2 Tbsps walnut kernels
- 1 oz Pine nuts
- 2 handfuls Arugula
- ½ Cucumber
- 6 Figs
Preparation steps
Cook soft wheat in twice the amount of boiling salted water for 30-40 minutes. Then drain, rinse with cold water and leave to drain.
In the meantime, clean, wash and cook beans in boiling salted water for 8-10 minutes. Then rinse with ice cold water, drain and cut in half lengthwise.
At the same time, peel and finely dice the shallot. Wash parsley and oregano, shake dry and chop finely. Mix shallot, herbs, mustard, vinegar and olive oil and season with salt and pepper. Coarsely chop nuts and seeds and add.
Wash arugula and shake dry. Clean, wash and coarsely dice cucumber half. Wash figs, rub dry, quarter and grill on a grill or grill pan over high heat for about 3 minutes.
Mix all ingredients, arrange on plates, drizzle with the nut sauce and garnish salad with figs and walnuts with arugula.
