Carrot, Cucumber and Tomato Salad

Carrot, Cucumber and Tomato Salad

In France, this kind of salad is known as «salade composée», because the ingredients are artfully composed, rather than randomly tossed together.

4 servings
Curing 15 min
Preparation 15 min

190 calories per serving 


Ingredients

2 carrots, grated   200 g
2 cucumbers, medium size, English , cut into sticks   500 g
2 1/2 tbsp Classic Vinaigrette (Recipe)   38 mL
2 tomatoes, sliced   240 g
4 tsp extra virgin olive oil   20 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
40 g Parmesan cheese, shaved into curls    

Method

  1. Prepare the carrots and cucumber, placing them in 2 separate bowls : Cut the cucumbers into sticks, then put them in a colander, sprinkle with salt then let drain for about 15 min. Rinse the cucumber sticks, drain and pat dry. Peel the carrots, then shred them using a large-holed grater. Add half of the Classic Vinaigrette to each bowl, then toss to combine. Set aside.
  2. Prepare the tomatoes placing them directly on the plates : Slice the tomatoes; pour the virgin olive oil over the tomatoes, then season with salt and pepper.
  3. Arrange the dressed carrots and cucumbers in 2 separate mounds onto each individual serving plate.
  4. Shave the Parmesan using a vegetable-peeler, then sprinkle the curls over the salad. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

190

Fat

15 g

23 %

Saturated 3.5 g
+ Trans 0 g

17 %

Cholesterol

5 mg

Sodium

200 mg

9 %

Carbohydrate

11 g

4 %

Fibre

3 g

10 %

Sugars

5 g

Protein

5 g

Vitamin A

70 %

Vitamin C

20 %

Calcium

15 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of :
Potassium, Vitamin E
Excellent source of :
Vitamin A, Vitamin K

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Salads | Diabetes-friendly | Halal | Kosher | Vegetarian

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