Hirsesalat mit Mangold, getrocknete Aprikosen, Schafskäse und Walnüsse

für 3 grosse portionen:
200 g hirse | 400 ml wasser | 5-6 stile mangold, gewaschen und grob gehackt | 1 handvoll getrocknete Aprikosen, klein geschnitten | 150 g schafskäse, zerkleinert | 1 handvoll walnüsse, grob zerkleinert | 1 chili, fein gehackt | 1 zitrone, saft | etwas olivenöl | salz und pfeffer

die hirse in dem wasser aufkochen lassen und für 5 minuten köcheln lassen, dann vom herd ziehen und 10 minuten fertig quellen lassen. in einer beschichteten pfanne die walnüsse kurz anrösten und beiseite stellen, dann etwas öl in der pfanne erhitzen und zuerst die etwas härteren stile des mangold hineingeben, nach ein paar minuten die grüneren teile dazugeben und alles bissfest dünsten. in einer grossen schüssel die hirse mit dem zitronensaft mischen und mit salz und pfeffer würzen. aprikosen, mangold und schafskäse untermischen und alles mit salz und pfeffer abschmecken. den salat mit den gerösteten walnüssen bestreut servieren super lecker! und so gesund:

hirse ist das minralstoffreichste getreide, enthält also besonders viel fluor, phosphor, magnesium, kalium, kieselsäure und eisen. in kombination mit grünem gemüse, wie mangold und getrockneten aprikosen die beide viel eisen enthalten und schafskäse fürs eiwiess eine gute kombination. am besten noch ein glas orangensaft- oder grapefruitsaft dazu, denn vitamin C erhöht die aufnahme von eisen nochmal. ausserdem schmeckts auch noch ganz fantastisch!

sf | 12.1.2012 | 37 Kommentare

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