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Sweet potato salad with green asparagus, spinach and pine nuts
Meal salad of roasted sweet potato in olive oil and maple syrup. With fried green asparagus, tomato and pine nuts.
Prep Time
3 mins
Cook Time
3 mins
Total Time
33 mins
Servings: 2 servings
Calories: 328 kcal
Course:
Salad
Cuisine:
European , Mediterranean
Ingredients
- 2 2 cups sweet potato 400 grams
- 2 2 cuos asparagus (green) around 250 grams
- 1 1 large tomato or 2 smaller ones
- 2 2 large handsful spinach 125 grams
- 2 2 small handsfull pine nuts 40 grams
- 2 2 tablespoons extra virgin olive oil
- 2 2 tablespoons maple syrup
- 1 1 tsp chili flakes
- 1 1 tsp onion powder
- ½ ½ teaspoons ground coriander seeds
- ½ ½ teaspoons ground cumin seeds
- ½ ½ teaspoons garlic powder
- 2 2 pinches celtic sea salt or to taste
Instructions
- Preheat the oven to 390F (200C).
- Peel the sweet potatoes.
- Mix the maple syrup, olive oil and spices in a bowl. Except for the chili flakes, which are for the asparagus.
- Mix the potatoes with the marinade. Spread them out in an oven dish and place half an hour in the oven.
- When the potatoes are ready, let them cool and then start the rest.
- Roast the pine nuts. Then remove them from the pan and set aside.
- Wash the green asparagus and cut them into pieces. Cut away the woody part at the bottom. This will usually be about 2 centimeters.
- Fry the asparagus pieces with olive oil, chili flakes and salt.
- Tear the spinach into pieces and mix in the bowl where you marinated the potatoes. Add an extra dash of olive oil and mix.
- Wash and cut the tomato and add. Add the cooled potatoes and the asparagus.
- Spoon onto plates and top with the pine nuts.
Cup of Yum
Notes
- For fatfree steam the sweet potatoes for 20 minutes and the asparagus for 5 or leave them raw.
Nutrition Information
Calories
328kcal
(16%)
Carbohydrates
46g
(15%)
Protein
4g
(8%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Sodium
487mg
(20%)
Potassium
776mg
(22%)
Fiber
6g
(24%)
Sugar
20g
(40%)
Vitamin A
20031IU
(401%)
Vitamin C
16mg
(18%)
Calcium
89mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 328
% Daily Value*
| Calories | 328kcal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 4g | 8% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Sodium | 487mg | 20% |
| Potassium | 776mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 20g | 40% |
| Vitamin A | 20031IU | 401% |
| Vitamin C | 16mg | 18% |
| Calcium | 89mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.