Roasted Vegetable Salad
Healthy, because
Even smarter
Nutritional values
This colorful vegetable mixture contains tons of secondary. plant substances. Carrots and butternut squash are rich in beta-carotene, a precursor of vitamin A, which is important for healthy eyes. The flavonols in onions, as well as the lycopene from the dried tomatoes, are effective antioxidants, protecting the body's cells from free radical damage. In addition, the nuts and seeds add plenty of vegetable protein, as well as vitamin E, which supports brain and skin health.
When it is not pumpkin season, you can either replace it with more carrots or with peeled sweet potatoes.
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.4 g | (31 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 43.5 μg | (73 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 carrots
- 11 ozs Butternut squash
- 1 Zucchini
- 2 red Bell pepper
- 1 onion
- 3 dried Tomatoes (in oil)
- 1 garlic clove
- 1 sprig thyme
- 3 ozs Mixed nuts (such as hazelnuts, almonds, cashews)
- 1 oz mixed Seed (i.e. sunflower and pumpkin seeds)
- 4 Tbsps olive oil
- 4 ozs Arugula
- 2 Tbsps finely chopped Fresh herbs (such as parsley and basil)
- 2 Tbsps dark balsamic vinegar
- salt
- freshly ground peppers
Preparation steps
Preheat the oven to 400°F.
Trim the carrots, peel and cut into bite-size pieces. Trim and peel butternut squash and zucchini and cut into bite-size pieces. Trim the peppers, rinse, remove seeds and ribs and roughly chop. Peel the onion and cut into pieces. Drain the tomatoes. Peel garlic and cut into slices.
Rinse the thyme and shake dry. Spread all ingredients except the peppers, mixed nuts and seeds on a baking sheet with 3 tablespoons olive oil. Roast in the oven on the middle rack about 20 minutes. After about 10 minutes remove, stir in the peppers, nuts and seeds and finish cooking together.
Meanwhile, rinse the arugula and shake or spin dry.
Mix the vegetables with salad and herbs. Season with vinegar, the remaining oil, salt, and pepper. Transfer to plates and serve with fresh bread as desired.
