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Watercress, Fig, and Orange Salad

22 Reviews
78% would make this recipe again

Preparation : 10 min
230 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

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
5 dried figs, chopped 6 tbsp
salt [optional]
ground pepper to taste [optional]
3/4 cup walnuts [optional] 80 g

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

per 1 Serving (150g)

Amount

% Daily Value

Calories

230

Fat

17 g

26 %

Saturated 2.1 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

105 %

Calcium

10 %

Iron

5 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables 0
Fats 3 ½

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Members' Reviews

22 Reviews (21 with rating only ) 78% would make this recipe again
Herlinor
january 31, 2014

Do not like watercress.

Useful 0

This recipe is in the following categories

Vegetables | Salads | First courses/Appetizers | Vegetarian | Vegan | Source of Omega-3 | Halal | Kosher | Low Sodium | No Cook

Top Reviews

View All Reviews
Herlinor
january 31, 2014

Do not like watercress.

Useful 0