Antipasto Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
61%
Antipasto Salad
45 min.
8
103kcal

Suggestions

Ingredients

  • medium artichokes (each 12 ounces)
  • ounce baby carrots whole with tops
  • 0.5 teaspoon pepper black freshly ground
  • cups cauliflower florets 
  • tablespoons olive oil extravirgin
  • 0.3 cup flat-leaf parsley leaves fresh
  • teaspoon thyme leaves fresh chopped
  •  garlic cloves minced
  • 0.3 cup kalamata olives pitted halved
  • 0.3 cup juice of lemon fresh divided
  • ounce baby pattypan squash halved
  • 0.5 cup onion red vertically sliced
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.5 teaspoon sugar 
  • cups water 

Equipment

  • bowl
  • frying pan
  • whisk
  • slotted spoon

Directions

  1. Combine water and 2 tablespoons juice in a large bowl.
  2. Cut off stem from an artichoke to within 1 inch of base; peel stem.
  3. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom.
  4. Cut lengthwise into quarters.
  5. Remove fuzzy thistle from bottom with a spoon; place in lemon water. Repeat procedure with remaining artichokes.
  6. Drain artichokes. Cook artichokes in boiling water 6 minutes or until tender.
  7. Remove from pan with a slotted spoon; plunge into a large bowl of ice water.
  8. Add carrots to pan; cook 1 minute.
  9. Add cauliflower and squash to pan; cook an additional minute or until vegetables are crisp-tender.
  10. Drain and plunge in ice water with artichokes.
  11. Drain artichoke mixture well.
  12. Combine remaining 2 tablespoons juice, vinegar, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk.
  13. Add artichoke mixture, onion, and olives; toss gently to coat. Cover and chill.
  14. Sprinkle with the parsley just before serving.

Nutrition Facts

Calories103kcal
Protein12.85%
Fat37.24%
Carbs49.91%

Properties

Glycemic Index
37.51
Glycemic Load
1.9
Inflammation Score
-10
Nutrition Score
15.666956714962%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
8.11mg
Apigenin
10.2mg
Luteolin
1.68mg
Isorhamnetin
0.5mg
Kaempferol
0.24mg
Myricetin
0.39mg
Quercetin
2.28mg

Nutrients percent of daily need

Calories:102.63kcal
5.13%
Fat:4.71g
7.25%
Saturated Fat:0.7g
4.38%
Carbohydrates:14.21g
4.74%
Net Carbohydrates:8.4g
3.06%
Sugar:4.13g
4.59%
Cholesterol:0mg
0%
Sodium:335.58mg
14.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.66g
7.31%
Vitamin A:3736.56IU
74.73%
Vitamin K:61.99µg
59.04%
Vitamin C:38.99mg
47.26%
Fiber:5.81g
23.24%
Folate:87.65µg
21.91%
Manganese:0.36mg
17.87%
Magnesium:59.16mg
14.79%
Potassium:506.43mg
14.47%
Copper:0.27mg
13.31%
Vitamin B6:0.23mg
11.51%
Phosphorus:98.5mg
9.85%
Iron:1.64mg
9.09%
Vitamin B1:0.1mg
6.91%
Calcium:67.58mg
6.76%
Vitamin B5:0.64mg
6.36%
Vitamin E:0.94mg
6.27%
Vitamin B3:1.24mg
6.22%
Vitamin B2:0.09mg
5.36%
Zinc:0.62mg
4.16%
Selenium:0.86µg
1.23%
Source:My Recipes