Watercress, Fig, and Orange Salad

25 Reviews
81% would make this recipe again

Preparation : 10 min
180 calories/serving
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

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] 0.2 g
ground pepper to taste [optional]
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

per 1 serving (150g)

Amount

% Daily Value

Calories

180

Fat

12 g

18 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

20 g

7 %

Fibre

3 g

12 %

Sugars

15 g

Net Carbs

17 g

Protein

2 g

Vitamin A

45 %

Vitamin C

105 %

Calcium

10 %

Iron

4 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Vegetables 0
Fats 4 ½

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Members' Reviews

25 Reviews (24 with rating only ) 81% would make this recipe again
Herlinor
january 31, 2014

Do not like watercress.

Useful 0

Top Reviews

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Herlinor
january 31, 2014

Do not like watercress.

Useful 0