Pumpkin & rocket salad is a delightful and healthy dish that combines the nuttiness of roasted pumpkin with the peppery flavor of arugula. With a light dressing made from olive oil, vinegar, and a hint of brown sugar, this salad is both refreshing and satisfying. Perfect as a side dish or a light meal, it's easy to prepare and packed with nutrients.
- Roasting the Pumpkin: Cut the pumpkin into even-sized chunks to ensure they roast evenly. Toss the pumpkin pieces in a bit of olive oil, salt, and pepper before roasting at 400°F (200°C) until tender and caramelized, about 25-30 minutes.
- Dressing: Whisk together the olive oil, vinegar, and brown sugar until the sugar is fully dissolved. Taste and adjust the seasoning with salt and pepper as needed.
- Mixing the Salad: Allow the roasted pumpkin to cool slightly before mixing it with the arugula. This prevents the arugula from wilting and maintains the salad's crisp texture.
- Add-ins: For extra flavor and texture, consider adding toasted seeds, nuts, or a sprinkle of feta cheese to your salad.
- Serving: Serve the salad immediately after mixing to enjoy the freshest flavors. If preparing in advance, keep the components separate and mix just before serving.
Enjoy your Pumpkin & rocket salad as a nutritious and flavorful addition to any meal. The combination of sweet roasted pumpkin and spicy arugula, all enhanced by a simple yet delicious dressing, makes this salad a must-try. Whether you're serving it as a side dish or a main course, it's sure to delight your taste buds and provide a healthy boost.
Nutrition Facts | |
---|---|
Serving Size | 160 grams |
Energy | |
Calories 44kcal | 2% |
Protein | |
Protein 1.85g | 1% |
Carbohydrates | |
Carbohydrates 10g | 3% |
Fiber 1.00g | 3% |
Sugar 5g | 5% |
Fat | |
Fat 7g | 8% |
Saturated 1.03g | 3% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 540ug | 60% |
Choline 14mg | 2% |
Vitamin B1 0.07mg | 6% |
Vitamin B2 0.15mg | 12% |
Vitamin B3 0.80mg | 5% |
Vitamin B6 0.09mg | 5% |
Vitamin B9 44ug | 11% |
Vitamin B12 0.00ug | 0% |
Vitamin C 15mg | 16% |
Vitamin E 1.38mg | 9% |
Vitamin K 27ug | 24% |
Minerals | |
Calcium, Ca 70mg | 5% |
Copper, Cu 0.17mg | 19% |
Iron, Fe 1.35mg | 12% |
Magnesium, Mg 27mg | 6% |
Phosphorus, P 63mg | 5% |
Potassium, K 510mg | 15% |
Selenium, Se 0.46ug | 1% |
Sodium, Na 9mg | 1% |
Zinc, Zn 0.50mg | 5% |
Water | |
Water 140g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Perfect for a healthy lunch or a refreshing side, this salad brings together flavors and textures that will delight your taste buds.
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