Beet, Pumpkin, Arugula Salad at foodious.com

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Beet, Pumpkin, Arugula Salad

by Foodious

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Friendly URLs: /beet-pumpkin-arugula-salad

20 minutes

4 servings

Adjust servings

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

This recipe has no customizations.

Nutrition to Balance

This recipe has Vitamin A (IU) as 772% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 4.8% of RDA
• Calories: 15.7% of RDA
• Carbs: 10.1% of RDA
• Fat (total lipid): 25.8% of RDA
• Fiber: 52.5% of RDA
• Fructose: 0.0% of RDA
• Protein: 17.4% of RDA
• Sodium: 6.9% of RDA
• Sugar: 52.6% of RDA

• Vitamin A (IU): 772% of RDA
• Vitamin B6: 14.9% of RDA
• Vitamin C: 23.2% of RDA
• Iron: 2.5% of RDA
• Magnesium: 25.0% of RDA
• Manganese: 187% of RDA
• Niacin: 63.1% of RDA
• Potassium: 33.9% of RDA
• Zinc: 12.6% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

20.9

Calories

236

Fiber

11.0

Iron

0.450

Protein

14.7

Sodium

93.1

Sugars

13.1

Fat (total lipid)

11.8

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

cups

arugula

cups

sugar beets

see dependent recipe.

cups

pumpkins (small)

see dependent recipe.

1/4

cups

sesame seeds

for garnish.

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INGREDIENTS FOR: ROASTED PUMPKIN

Amount

Measure

Ingredient

whole

pumpkin (small)

5-8 lb pie pumpkin, cut into 1 1/2 inch pieces.

cloves

garlic (fresh)

unpeeled.

tbsp

olive oil

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INGREDIENTS FOR: ROASTED BEETS

Amount

Measure

Ingredient

whole

sugar beets

large size.

cup

water

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PREPARATION

Prepare the roasted beets and roasted pumpkin according to recipe. See *dependent recipes*. Make sure the beets and pumpkin are chilled before adding to the salad.

PREPARING THE SALAD

Add the arugula, chilled cubed beets and chilled cubed pumpkin to a large bowl.

Toss together until well blended, but be gentle to not smash the beets or pumpkin.

Garnish with sesame seeds and serve with dressing of choice - balsamic vinegar goes great with this salad.

DEPENDENT RECIPES:

Roasted Pumpkin

This dependent recipe has a "yields ratio" of 1/2. This means that for every 1 serving of the main recipe you're making, make 1/2 of a servings of the dependent recipe.

Roasted Beets

This dependent recipe has a "yields ratio" of 1/2. This means that for every 1 serving of the main recipe you're making, make 1/2 of a servings of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 236

Protein 14.7 g

Carbohydrates 20.9 g

Iron 0.45 mg

Fiber 11.0 g

Calcium 48.0 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.