Fruity Oat Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 550 cal. | (26 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 55.3 μg | (92 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 25 μg | (56 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 44 g |
Ingredients
- Ingredients
- 200 grams Oats
- 1 Russet apple
- 1 Orange
- 4 Tbsps lemon juice
- 2 ripe Mangoes
- 1 fresh red chili pepper
- 2 Tbsps Orange juice
- Sea salt
- peppers
- 1 ½ Tbsps olive oil
- cayenne pepper
- 1 Tbsp mint (freshly chopped)
- 1 Tbsp parsley (finely chopped)
- 1 Banana
- 1 Endive
- 4 Tbsps chopped Pistachio
- 1 lemon
Preparation steps
Boil the oats with 0.5 liters (approximately 2 cups) of water, covered over low heat for 30 minutes. Then let swell for about 20 minutes.
Peel the orange and cut along the filets.
Rinse the apple, remove the core, cut into quarters and then cut into slices. Sprinkle immediately with 2 tablespoons of lemon juice.
Rinse the mangoes, cut in half lengthwise and remove the pit. Cut the flesh in a diced pattern without cutting through the shells. Then halve the mangoes lengthwise.
Rinse the chile, dry, cut in half lengthwise, remove seeds and cut coarsely.
Mix the remaining lemon and orange juice with salt, pepper, 1 tablespoon oil, cayenne pepper, mint and parsley. Loosen the mango pulp from the peel, chop and mix with the sauce.
Place the apple and orange segments, the chile and mango in pan with a little oil and cook for 1-2 minutes.
Drain the oats. Peel the banana, cut into slices and mix with the oats and the sauce.
Remove the endive leaves, rinse and spin dry.
Cut half of the grilled apple and orange segments into small pieces and mix with the chile with the salad.
Place the salad in a bowl and put the endive leaves around it. Sprinkle the salad with pistachios and garnish with the remaining apple and orange slices. Add the mango cubes. Garnish with lemon.
