Crunchy Carrot-Beet Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
54%
Crunchy Carrot-Beet Salad
20 min.
8
105kcal

Suggestions

Ingredients

  • oz arugula fresh
  • medium size beets peeled
  • tablespoon brown sugar 
  • large carrots 
  • teaspoon dijon mustard 
  • 0.5 cup olive oil extra virgin 
  • cup parsley leaves fresh loosely packed
  • 0.3 cup juice of lemon 
  • servings salt and pepper to taste
  •  shallots minced
  • 0.5 cup walnuts coarsely chopped

Equipment

  • frying pan
  • paper towels
  • oven
  • knife
  • whisk
  • mandoline

Directions

  1. Preheat oven to 35
  2. Bake walnuts in a single layer in a shallow pan 7 to 9 minutes or until toasted and fragrant, stirring halfway through.
  3. Meanwhile, whisk together olive oil and next 4 ingredients; season with salt and pepper to taste.
  4. Cut beets and carrots into thin slices, using a mandoline or sharp knife. To prevent hands from being stained, hold beets with a paper towel or wear rubber gloves while slicing. Toss arugula with a small amount of vinaigrette. Arrange arugula on a serving platter. Toss beets, carrots, and parsley with desired amount of vinaigrette. Top arugula with beet mixture; sprinkle with walnuts and salt and pepper to taste.
  5. Serve immediately with any remaining vinaigrette.

Nutrition Facts

Calories105kcal
Protein8.57%
Fat61.83%
Carbs29.6%

Properties

Glycemic Index
32.1
Glycemic Load
1.88
Inflammation Score
-10
Nutrition Score
13.913043664849%

Flavonoids

Cyanidin
0.2mg
Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Apigenin
16.17mg
Luteolin
0.19mg
Isorhamnetin
0.76mg
Kaempferol
6.34mg
Myricetin
1.12mg
Quercetin
1.52mg

Nutrients percent of daily need

Calories:105.03kcal
5.25%
Fat:7.76g
11.95%
Saturated Fat:0.86g
5.39%
Carbohydrates:8.36g
2.79%
Net Carbohydrates:6.11g
2.22%
Sugar:4.76g
5.29%
Cholesterol:0mg
0%
Sodium:239.13mg
10.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.42g
4.84%
Vitamin K:146.59µg
139.61%
Vitamin A:4068.59IU
81.37%
Vitamin C:18mg
21.82%
Manganese:0.43mg
21.29%
Folate:64.16µg
16.04%
Fiber:2.25g
8.99%
Copper:0.17mg
8.48%
Potassium:284.69mg
8.13%
Magnesium:32.06mg
8.02%
Iron:1.24mg
6.86%
Calcium:58.49mg
5.85%
Phosphorus:56.58mg
5.66%
Vitamin B6:0.11mg
5.64%
Vitamin E:0.71mg
4.76%
Vitamin B1:0.06mg
4.15%
Zinc:0.53mg
3.5%
Vitamin B2:0.05mg
3.2%
Vitamin B5:0.25mg
2.53%
Vitamin B3:0.5mg
2.49%
Selenium:0.86µg
1.22%
Source:My Recipes