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Crudités Salad with Alfalfa Sprouts

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

Preparation : 15 min
240 calories/serving
  • Very easy
  • Gluten Free
  • Lactose 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
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. 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 (170g)

Amount

% Daily Value

Calories

240

Fat

22 g

34 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

4 g

Protein

3 g

Vitamin A

75 %

Vitamin C

24 %

Calcium

4 %

Iron

6 %

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 : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Folacin, Potassium
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
Fats 4 ½

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This recipe is in the following categories

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