Watercress and Orange Salad

Watercress and Orange Salad

2 servings
Soaking 30 min
Preparation 10 min

180 calories per serving 


Ingredients

1 bunch watercress, rinsed and spin-dried   120 g
1/2 red onions, thinly sliced   80 g
1 oranges   180 g
2 tbsp extra virgin olive oil   30 mL
1 tbsp white vinegar   15 mL
1 tsp Dijon mustard   5 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/4 tsp pink peppercorns [optional]   1 g

Method

  1. In a small bowl, soak the thinly sliced onion in water with few drops of vinegar for about 1/2 h. You can also leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Wash, rinse, and dry the orange, then remove the zest with a grater and put it in a small bowl. Pour in the oil, vinegar, and mustard, then whisk well until the vinaigrette is emulsified. Add salt and pepper and set aside.
  3. Rinse and spin-dry the watercress, then arrange the leaves on the serving plates. Drain and add the presoaked onion. Using a small sharp knife, cut off the peel and white pith from the orange(s), then cut between the membranes to separate the segments and place them on the plates. Drizzle the vinaigrette over the salad, garnish with the pink peppercorns (optional) then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (180g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

14 g

22 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

12 g

4 %

Fibre

2 g

8 %

Sugars

8 g

Protein

2 g

Vitamin A

50 %

Vitamin C

100 %

Calcium

10 %

Iron

4 %

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: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Fibre, Folacin, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6
Good source of :
Potassium
Excellent source of :
Vitamin A, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | First courses/Appetizers | Salads | Side dishes | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | No Cook

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