Butter Lettuce and Pumpkin Seed Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Butter Lettuce and Pumpkin Seed Salad
10 min.
8
123kcal

Suggestions


Discover the delightful combination of flavors and textures in this Butter Lettuce and Pumpkin Seed Salad, a perfect addition to any meal or a refreshing snack on its own. This vibrant salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it an ideal choice for a variety of dietary preferences. With just a quick preparation time of 10 minutes, you can whip up a dish that impresses both in taste and presentation.

The star of this salad is the tender butter lettuce, which provides a crisp and buttery base, complemented by the nutty crunch of toasted pumpkin seeds. The dressing, a harmonious blend of roasted garlic, apple cider vinegar, and extra-virgin olive oil, adds a zesty kick that elevates the entire dish. Each bite is a delightful balance of flavors, making it a perfect side dish, antipasti, or starter for your next gathering.

Not only is this salad a feast for the senses, but it also boasts a low-calorie count of just 123 kcal per serving, allowing you to indulge guilt-free. Pair it with a light pilsner or a fruity Grüner Veltliner wine to enhance the experience. Whether you're hosting a dinner party or simply looking for a nutritious snack, this Butter Lettuce and Pumpkin Seed Salad is sure to become a favorite in your culinary repertoire.

Ingredients

  • tablespoons apple cider vinegar 
  • servings pepper black freshly ground
  • heads boston lettuce washed and torn into large pieces
  • medium roasted garlic 
  • servings kosher salt 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 cup pumpkin seeds hulled
  • tablespoons frangelico unsweetened
  • tablespoons frangelico unsweetened

Equipment

  • bowl
  • frying pan
  • blender

Directions

  1. Toast the pumpkin seeds in a medium frying pan over medium heat until golden brown, about 5 minutes.
  2. Remove from the heat and set aside.
  3. Place the garlic, cider vinegar, apple cider or juice, and oil in a blender and blend until smooth and emulsified, about 20 seconds. Season well with salt and pepper.
  4. Place the lettuce in a large salad bowl, add the dressing, and toss to combine.
  5. Serve with a light pilsner, such as Czechvar, or with a British stout, like Samuel Smith’s Imperial Stout. If you prefer wine, a glass of Grüner Veltliner from Austria provides just enough fleshiness to accommodate the nutty sweetness of the pumpkin seeds and apple cider in this dish. Look for more fruit-driven vinifications of this white varietal, like the 2005 H.u.M. Hofer Grüner Veltliner or the 2004 Hiedler Thal.

Nutrition Facts

Calories123kcal
Protein5.77%
Fat88.56%
Carbs5.67%

Properties

Glycemic Index
14
Glycemic Load
0.15
Inflammation Score
-7
Nutrition Score
6.7152173156324%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
1.13mg

Nutrients percent of daily need

Calories:123.19kcal
6.16%
Fat:12.56g
19.32%
Saturated Fat:1.81g
11.31%
Carbohydrates:1.81g
0.6%
Net Carbohydrates:1.07g
0.39%
Sugar:0.47g
0.52%
Cholesterol:0mg
0%
Sodium:196.72mg
8.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.84g
3.68%
Vitamin K:48.48µg
46.17%
Vitamin A:1350.93IU
27.02%
Manganese:0.3mg
14.8%
Vitamin E:1.67mg
11.16%
Folate:32.12µg
8.03%
Magnesium:29.62mg
7.41%
Phosphorus:64.95mg
6.49%
Iron:0.95mg
5.3%
Potassium:138.07mg
3.94%
Copper:0.07mg
3.27%
Fiber:0.74g
2.95%
Zinc:0.41mg
2.73%
Vitamin B6:0.05mg
2.67%
Vitamin B1:0.04mg
2.43%
Vitamin C:1.93mg
2.35%
Vitamin B2:0.03mg
1.93%
Calcium:19.07mg
1.91%
Vitamin B3:0.35mg
1.77%
Selenium:0.79µg
1.13%
Source:Chow