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Crudités Salad with Alfalfa Sprouts

10 Reviews
88% would make this recipe again

A salad consisting of tomatoes, carrots, mushrooms, arugula, and alfalfa sprouts.

Preparation : 15 min
280 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

3 tbsp extra virgin olive oil 45 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
8 button (white) mushrooms, thinly sliced 110 g
2 carrots, grated 200 g
40 g Parmesan cheese, shaved into curls
2 tomatoes, sliced 240 g
1/2 bunch arugula 80 g
2 cups alfalfa sprouts 70 g
65 mL Classic Vinaigrette 1/4 cup
salt [optional]
ground pepper to taste [optional]

Method

  1. Make a lemon vinaigrette: in a small bowl, add the oil, lemon juice, salt, and pepper. Beat well, using a fork, until the vinaigrette is emulsified. Set aside.
  2. Prepare the mushrooms and carrots, placing them in 2 separate bowls : Thinly slice the mushrooms; peel the carrots, then shred them using a large-holed grater. Add half of the lemon vinaigrette to each bowl, then toss to combine. Shave the Parmesan using a vegetable-peeler, then add the curls to the mushrooms. Arrange the dressed vegetables in 2 separate mounds onto each individual serving plate.
  3. Prepare the other vegetables placing them directly on the plates : Slice the tomatoes; wash then spin-dry the arugula and alfalfa sprouts. Pour the Classic Vinaigrette over the tomatoes, arugula, and alfalfa sprouts, then season with salt and pepper.
  4. Serve.

Nutrition Facts Table

per 1 Serving (180g)

Amount

% Daily Value

Calories

280

Fat

25 g

38 %

Saturated 4.7 g
+ Trans 0 g

23 %

Cholesterol

10 mg

Sodium

210 mg

9 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

4 g

Protein

6 g

Vitamin A

76 %

Vitamin C

24 %

Calcium

15 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 5

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Members' Reviews

10 Reviews (9 with rating only ) 88% would make this recipe again
MilkyDay
june 06, 2010 | I would make this recipe again

Very nice presentation and very good taste.

Useful 0

This recipe is in the following categories

Vegetables | First courses/Appetizers | Salads | Vegetarian | Halal | Kosher | No Cook

Top Reviews

View All Reviews
MilkyDay
june 06, 2010 | I would make this recipe again

Very nice presentation and very good taste.

Useful 0