How to make a fresh spring salad in 5 minutes to fill up on iron, calcium and vitamin C.

A nice bowl of salad remains the simplest side dish to prepare, but we mustn’t make the mistake of downgrading it to a spare plate. If we are not satisfied with the usual enveloped lettuce, we can make the salad an interesting and rich dish, without complicating our life.

Today we see a recipe borrowed from the experts of the Veronesi Foundation, to prepare a tasty salad as well as full of minerals and vitamins. Let’s talk about the rocket and soncino salad, with pumpkin seed dressing. This simple side dish is also a real natural supplement, the icing on the cake of our fresh spring meals. Let’s see what ingredients are used and how to prepare it, before listing the benefits.

How to make a fresh spring salad in 5 minutes to fill up on iron, calcium and vitamin C.

To prepare 4 servings of rocket, soncino and pumpkin seed salad we need the following ingredients:

  • 300 g of soncino;
  • 100 g of rocket;
  • 2 tablespoons of toasted pumpkin seeds;
  • 6 strands of fresh chives;
  • 1 celery;
  • 2 tablespoons of white or apple vinegar;
  • 1 tablespoon of extra virgin olive oil;
  • 1 drop of soy sauce.

We can then dress it with a yogurt sauce, to be prepared with the following ingredients:

  • 170 ml of low-fat Greek yogurt (corresponding to a standard jar);
  • 1 cucumber;
  • 1 clove of garlic;
  • 2 tablespoons of extra virgin olive oil;
  • a few mint leaves;
  • salt and pepper to taste.

Preparation and properties

Now let’s see how to prepare a fresh spring salad which, in addition to being very tasty, is also a panacea for the body. Let’s start by toasting the pumpkin seeds and cutting the celery stalk into small wheels. Meanwhile, combine in a bowl: olive oil, soy sauce (1 tsp), vinegar and chopped chives.

Now let’s take a salad bowl and place inside it, in order: soncino, rocket, pumpkin seeds and celery. Finally we dress with the solution of oil, soy, vinegar and chives.

To prepare the yogurt sauce, on the other hand, peel, grate and pour the cucumber into a container (with the help of a special sieve). Then, add the rest of the ingredients listed above and whip the mixture by hand. We salt and pepper, then put the sauce in the fridge for half an hour, so as to make it thicker.

This side dish has various properties. Chives ensure a large supply of iron, calcium and magnesium. In addition, together with rocket, it is very rich in vitamin C. Both herbs also have purifying and digestive effects.

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(The information in this article is for informational purposes only. We do not know the eating habits and any intolerances of our readers and for this reason it is recommended to consult your doctor about foods that could cause damage to your health. In any case it is strongly It is advisable to read the warnings regarding this article and the author’s responsibilities that can be consulted WHO”)