• med fat 5.15g 5.15%
  • low sat fat 0.89g 0.89%
  • low salt 2.44mg 0%
  • low sugar 3.75g 3.75%
*As guideline of daily recommended intake per 100g

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Ingredients:

Dressing

Cooking method:

  1. Steam pumpkin slices for 3 to 4 minutes (do not allow to become mushy or too soft.) Spread out to cool.
  2. Place watercress around the edge of a salad platter.
  3. Arrange mung beans in center of platter and pumpkin slices overlapping between the watercress and sprouts.
  4. For dressing, toast sesame seeds in a dry frying pan over a gentle heat until golden brown (take care they do not burn).
  5. Gently heat remaining dressing ingredients in a small saucepan, stirring until honey dissolves.
  6. Add sesame seeds to dressing and sprinkle over pumpkin.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
254.71g
100.00g
Energy (kJ)
970.18kJ
380.89kJ
Protein (g)
7.91g
3.11g
Total fat (g)
13.13g
5.15g
- Saturated fat (g)
2.26g
0.89g
- Polyunsaturated fat (g)
2.24g
0.88g
- Monounsaturated fat (g)
8.01g
3.15g
Cholesterol (mg)
0.00mg
0.00mg
Carbohydrate-available (g)
17.86g
7.01g
CarbohydrateSE (g)
17.86g
7.01g
- Sugars (g)
9.55g
3.75g
Water (g)
203.31g
79.82g
Dietary fibre (g)
5.78g
2.27g
Thiamin (mg)
0.21mg
0.08mg
Riboflavin (mg)
0.19mg
0.07mg
Niacin (mg)
2.04mg
0.80mg
Niacin equivalents (mg)
3.64mg
1.43mg
Vitamin C (mg)
33.50mg
13.15mg
Total folate (ug)
66.49ug
26.10ug
Total vitamin A equivalents (ug)
949.11ug
372.62ug
Retinol (ug)
0.00ug
0.00ug
Beta carotene equivalents (ug)
5638.28ug
2213.58ug
Sodium (mg)
6.22mg
2.44mg
Potassium (mg)
775.67mg
304.53mg
Magnesium (mg)
60.41mg
23.72mg
Calcium (mg)
70.87mg
27.82mg
Phosphorus (mg)
168.40mg
66.12mg
Iron (mg)
1.85mg
0.73mg
Zinc (mg)
1.05mg
0.41mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

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