Watercress, Fig, and Orange Salad

Watercress, Fig, and Orange Salad

5 servings
Preparation 10 min

230 calories per serving 


Ingredients

2 bunches watercress, rinsed and spin-dry   240 g
3 oranges, cut into rounds   550 g
1/4 cup extra virgin olive oil   65 mL
2 tbsp lemon juice, freshly squeezed   3/4 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
3/4 cup walnuts [optional]   80 g
5 dried figs, chopped   6 tbsp

Method

  1. Rinse and spin-dry the watercress, then arrange the leaves on the serving plates.
  2. Peel the oranges with a sharp knife, removing all the white pith from the flesh and saving the juice, if any. Cut the oranges into 7 mm-thick rounds and arrange them on the individual plates, on top of the watercress.
  3. In a small bowl, mix the extra virgin olive oil, reserved orange juice, lemon juice, salt, and pepper. Whisk well using a fork until the vinaigrette is emulsified. Pour it over the plates. Garnish each plate with walnuts (optional) and chopped figs, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

17 g

26 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

21 g

7 %

Fibre

4 g

14 %

Sugars

15 g

Protein

3 g

Vitamin A

45 %

Vitamin C

100 %

Calcium

10 %

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: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
Low :
Sodium
Source of :
Calcium, Copper, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6
Good source of :
Folacin, Magnesium, Manganese, Potassium, Vitamin E
Excellent source of :
Vitamin A, Vitamin C, Vitamin K

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Salads | Halal | Kosher | Low Sodium | Source of Omega-3 | Vegan | Vegetarian | No Cook

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!