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potato-salad-with-walnuts

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

Preparation : 25 min Cooking : 20 min Standing : 1 h
200 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Artery-healthy
  • Heart-healthy

Ingredients

3 potatoes, peeled, cooked and diced into cubes 600 g
1 apples, peeled and diced into cubes 180 g
1 stalk celery, thinly sliced 70 g
1/2 cup lentils (canned), drained 125 mL
4 shallots, minced 160 g
1/3 cup walnuts, roasted and coarsely crushed 35 g
1/2 tsp lemon juice, freshly squeezed
1/3 cup soy yogurt 90 g
2 tbsp mayonnaise 30 mL
2 tsp wine vinegar 10 mL
3 tbsp creamy soy preparation for cooking 45 mL
2 tsp whole-grain mustard 10 mL
1 pinch nutmeg
salt [optional]
ground pepper to taste [optional]

Method

  1. Gently place all the first five ingredients for the salad in a large salad bowl.
  2. Pour the lemon juice into the soy yogurt and mix well.
  3. Put all the ingredients for the vinaigrette into a bowl and mix well with a whisk. Season and set aside in the refrigerator.
  4. Before serving, douse the salad with creamy yogurt dressing. Toss gently. Serve in individual bowls and garnish each serving with a little grated nutmeg.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

200

Fat

7 g

11 %

Saturated 1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

31 g

10 %

Fibre

3 g

13 %

Sugars

5 g

Protein

5 g

Vitamin A

4 %

Vitamin C

20 %

Calcium

5 %

Iron

10 %

Servings of Canada's Food Guide

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

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin C, Vitamin K, Zinc
Good source of  :
Folacin, Manganese, Potassium, Vitamin B6
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

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

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