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Amaranth and Roast Veggie Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.85

$1.85 per serving

5 people like this recipe

5 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:95%

Spoonacular Score: 95%

 

Amaranth and Roast Veggie Salad might be just the side dish you are searching for. This recipe makes 2 servings with 331 calories, 7g of protein, and 18g of fat each. For $1.47 per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 5 would say it hit the spot. From preparation to the plate, this recipe takes roughly 45 minutes. Head to the store and pick up onion, punnet baby tomatoes, pepper, and a few other things to make it today. It is a good option if you're following a gluten free and vegan diet. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is tremendous. Try Mum’s Roast Veggie Salad, amaranth yogurt parfait – popped amaranth parfait with fruits, and Coriander Cauliflower Amaranth Salad for similar recipes.

Ingredients

Servings:
0.5 cup
0.5 cup amaranth
amaranth
some
some basil infused oil
basil infused oil
some
some bell pepper
bell pepper
0.5 pkt
0.5 pkt diced pumpkin
diced pumpkin
1
1  red onion
red onion
3 leaf
3 leaf rocket
rocket
some
some salt
salt
0.5
0.5  tomatoes
tomatoes
0.5 cup amaranth
0.5 cup
amaranth
some basil infused oil
some
basil infused oil
some bell pepper
some
bell pepper
0.5 pkt diced pumpkin
0.5 pkt
diced pumpkin
1  red onion
1
red onion
3 leaf rocket
3 leaf
rocket
some salt
some
salt
0.5  tomatoes
0.5
tomatoes

Equipment

baking pan
baking pan
oven
oven
baking pan
baking pan
oven
oven


Instructions

  1. Cook the amaranth with about a cup of water until it reaches a sticky consistency
  2. Cut the onion roughly into chunks
  3. Add the onion and diced pumpkin to a tinfoil lined baking tray
  4. Drizzled over the olive oil and sprinkle with the herbal salt and pepper
  5. Put into a hot oven and roast until the edges of the pumpkin go crispy
  6. Just before the veggies are done, throw in the baby tomatoes
  7. Coat the veggies in the cooked amaranth
  8. Tear a few rocket leaves
  9. Toss together and there you have it, an unusual roast veggie salad!
  10. Serve warm

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.84
Ingredient
½ cups amaranth
some basil infused oil
some bell pepper
1 red onion
3 leaves rocket
½ tomatoes
Price
$2.27
$0.08
$0.75
$0.37
$0.04
$0.18
$3.69

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
353k Calories
8g Protein
17g Total Fat
42g Carbs
88% Health Score
Limit These
Calories
353k
18%

Fat
17g
27%

  Saturated Fat
2g
17%

Carbohydrates
42g
14%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
203mg
9%

Get Enough Of These
Protein
8g
16%

Vitamin C
105mg
128%

Manganese
1mg
90%

Vitamin A
2647IU
53%

Magnesium
138mg
35%

Phosphorus
312mg
31%

Vitamin B6
0.59mg
30%

Vitamin E
3mg
26%

Fiber
6g
25%

Iron
4mg
24%

Folate
90µg
23%

Potassium
562mg
16%

Vitamin K
16µg
16%

Copper
0.31mg
15%

Selenium
9µg
13%

Zinc
1mg
12%

Vitamin B2
0.18mg
11%

Vitamin B5
1mg
10%

Calcium
100mg
10%

Vitamin B1
0.13mg
9%

Vitamin B3
1mg
7%

covered percent of daily need

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