Vogerlsalat - Healthy Recipes And More

Bird salad

The small green leaves are tough: the nutty bird's lettuce is not only a change in taste, especially in cold and frosty times. It contains valuable vitamins and provides a lot of iron. Since the Vogerlsalat can withstand temperatures of up to minus 15 degrees Celsius, it is often eaten as a salad, especially in cold seasons…

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• Botany
• ingredients
• Use and preparation
• storage

Botany

The bird lettuce (Valerianella locusta), also known as field lettuce, nut lettuce and Rapunzel, belongs to the valerian family. The typical rosettes are formed from a maximum of twenty small, lanceolate, light to dark green leaves. The individual leaves are three to five centimeters long and, depending on the variety, can be wide or long or pointed or rounded. Since the plant is frost-hardy to minus 15 degrees Celsius, the bird's lettuce is often eaten as a salad, especially in cold seasons. Vogerlsalat is available in Austria from September to April.

ingredients

Bird's lettuce contains vitamin C, precursors of vitamin A and folic acid. With two mg iron per 100 grams, it is also a particularly good iron supplier among vegetables. The nut-like aroma of the bird's lettuce comes from the essential oils it contains.

Ingredients bird lettuce	per 100 g edible portion, raw	Ingredients bird lettuce	per 100 g edible portion, raw
Energy (kcal)	14th	Iron (mg)	2
Fat (g)	0.4	Vitamin A (µg)	663
Protein (g)	1.8	Vitamin B1 (mg)	0.07
Carbohydrates (g)	0.7	Vitamin B2 (mg)	0.08
Dietary fiber (g)	1.5	Niacin (mg)	0.4
Potassium (mg)	420	Vitamin B6 (mg)	0.25
Calcium (mg)	32	Vitamin C (mg)	35
Magnesium (mg)	13	Vitamin E (mg)	0.6
Folic acid (µg)	145

Use and preparation

Vogerlsalat is eaten raw as a salad in a wide variety of combinations, whether sweet or spicy, with hearty meat such as bacon or various fresh cheeses. It is often mixed with a (warm) potato salad. The rosettes should be washed thoroughly, freed of soil or sand residues and any small roots removed.

Tip Briefly soaking in ice water may make withered leaves crisp (again).

storage

Bird's lettuce should be consumed relatively quickly as it wilts easily. It only lasts a few days in the vegetable drawer in the refrigerator.