Pumpkin Salad with Dried Plums
Pumpkin salad with dried plums - Quick mix of autumn ingredients
Healthy, because
Even smarter
Nutritional values
Thanks to the pungent substances from Ginger they stimulate metabolism and circulation. Plums contain plenty of potassium. The mineral is important for blood pressure regulation, among other things.
No pumpkin season right now? No problem: The quick grated salad can also be prepared with carrots. For even more color, mix yellow, orange and purple carrots.
(Percentage of daily recommendation)
| Calorie | 161 cal. | (8 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 20 μg | (33 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 598 mg | (15 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 20 mg | (7 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 28 ozs pumpkin flesh (Hokkaido pumpkin)
- 1 Apple
- 1 Pear
- 1 ½ ozs Prune
- 2 Tbsps apple cider vinegar
- 2 Tbsps Apple juice
- 2 Tbsps Canola oil
- 2 tsps Apple syrup
- ½ tsp ground Turmeric
- salt
- peppers
Kitchen utensils
Preparation steps
Coarsely grate the pumpkin flesh. Clean, wash, halve and core the apple and pear and finely slice half of each, dice the rest. Finely dice prunes as well.
For the dressing, whisk vinegar with apple juice, oil, apple syrup, turmeric, salt and pepper. Mix in all prepared ingredients and season the pumpkin salad with dried plums to taste.
