Country salad

Vegetarian
Gluten Free
Dairy Free
Health score
10%
Country salad
18 min.
4
169kcal

Suggestions


If you're on the lookout for a refreshing and wholesome dish that embodies simplicity and flavor, look no further than this delightful Country Salad. Perfectly balanced and bursting with fresh ingredients, it makes for an ideal side dish or a light snack that's both vegetarian and gluten-free. In just 18 minutes, you can whip up a vibrant plate that brings together the delightful textures of crisp lettuces and vibrant spring onions, intricately dressed with a zesty lemon and olive oil vinaigrette.

The standout feature of this salad is undoubtedly the perfectly boiled eggs. Their rich protein content not only adds a creamy element to the dish but also makes it wonderfully satisfying without any dairy. As you slice the eggs in half, you'll find the yolks creating a luscious union with the tangy dressing, ensuring each bite is a burst of flavor. And for those who enjoy a little extra kick, the capers add a delightful briny note that complements the freshness of the greens perfectly.

Whether you're serving it as an antipasti to start off a meal, a side dish at your next gathering, or just enjoying it as a wholesome snack, this Country Salad is versatile enough to fit any occasion. With fewer than 170 calories per serving, it promotes a guilt-free indulgence, allowing you to savor the goodness while fueling your body with essential nutrients. Get ready to impress your family and friends with this irresistible, vibrant, and nourishing dish!

Ingredients

  •  eggs 
  • 0.5  juice of lemon 
  • tbsp olive oil 
  • tbsp capers 
  •  spring onion finely sliced
  • head red-leaf lettuce 
  •  baby lettuce 

Equipment

  • frying pan
  • whisk

Directions

  1. Cook the eggs in a pan of boiling water for exactly 8 mins. Lift from the pan, cool under the cold tap, then peel and halve.
  2. Whisk together the lemon juice, olive oil, capers and spring onions. Toss together most of the dressing with the leaves.
  3. Place on a serving dish, top with the halved eggs and drizzle over the remaining dressing.
  4. Serve on its own or with slices of ham.

Nutrition Facts

Calories169kcal
Protein15.65%
Fat77.69%
Carbs6.66%

Properties

Glycemic Index
8
Glycemic Load
0.09
Inflammation Score
-10
Nutrition Score
15.875217297803%

Flavonoids

Cyanidin
2.43mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.75mg
Kaempferol
2.92mg
Quercetin
10.25mg

Nutrients percent of daily need

Calories:169.06kcal
8.45%
Fat:14.89g
22.91%
Saturated Fat:2.86g
17.85%
Carbohydrates:2.87g
0.96%
Net Carbohydrates:1.94g
0.71%
Sugar:0.78g
0.87%
Cholesterol:163.68mg
54.56%
Sodium:142.6mg
6.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.75g
13.5%
Vitamin A:6106.69IU
122.13%
Vitamin K:127.87µg
121.78%
Selenium:14.73µg
21.05%
Vitamin B2:0.27mg
15.83%
Vitamin E:2.15mg
14.32%
Folate:53.67µg
13.42%
Phosphorus:111.56mg
11.16%
Iron:1.89mg
10.48%
Manganese:0.18mg
9.07%
Vitamin B5:0.8mg
7.96%
Vitamin B6:0.16mg
7.91%
Vitamin C:5.55mg
6.73%
Vitamin B12:0.39µg
6.53%
Potassium:227.05mg
6.49%
Vitamin D:0.88µg
5.87%
Calcium:55.73mg
5.57%
Zinc:0.75mg
5.03%
Vitamin B1:0.07mg
4.79%
Magnesium:16.72mg
4.18%
Fiber:0.93g
3.74%
Copper:0.07mg
3.35%
Vitamin B3:0.33mg
1.65%