Herby feta & nectarine salad with lemon poppy seed dressing

Vegetarian
Gluten Free
Health score
18%
Herby feta & nectarine salad with lemon poppy seed dressing
25 min.
4
298kcal

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Ingredients

  • 200 green bean trimmed
  •  nectarines ripe halved chopped
  •  cucumber with a teaspoon, thickly sliced on the diagonal halved
  •  onion red thinly sliced
  • small bunch mint leaves leaves picked
  • small bunch optional: dill roughly chopped
  • small bunch coriander roughly chopped
  • 200 pack feta cheese (we used barrel-aged from Waitrose)
  •  juice of lemon 
  • tbsp citrus champagne vinegar 
  • tbsp sugar 
  • tbsp olive oil 
  • tbsp poppy seed 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. First, make the dressing.
  2. Combine the lemon juice, vinegar, sugar and oil with some seasoning. Lightly toast the poppy seeds in a small frying pan.
  3. Bring a saucepan of water to the boil.
  4. Add the beans and cook for 2-3 mins until just tender but still with a bit of crunch.
  5. Drain and cool under cold running water, then drain again and pat dry with kitchen paper.
  6. Just before serving, tip the beans, nectarine chunks, cucumber, onion and herbs onto a big salad platter or bowl. Finely crumble over the feta.
  7. Add the poppy seeds to the dressing and give it a good shake or whisk.
  8. Pour over the salad and toss everything together.

Nutrition Facts

Calories298kcal
Protein13.42%
Fat55.93%
Carbs30.65%

Properties

Glycemic Index
70.02
Glycemic Load
7.87
Inflammation Score
-8
Nutrition Score
16.866956384286%

Flavonoids

Cyanidin
2.27mg
Catechin
3.17mg
Epicatechin
2.71mg
Eriodictyol
0.68mg
Hesperetin
1.19mg
Naringenin
0.1mg
Apigenin
0.06mg
Luteolin
0.21mg
Isorhamnetin
1.49mg
Kaempferol
0.44mg
Myricetin
0.08mg
Quercetin
8.91mg

Nutrients percent of daily need

Calories:298.14kcal
14.91%
Fat:19.27g
29.65%
Saturated Fat:7.77g
48.55%
Carbohydrates:23.76g
7.92%
Net Carbohydrates:19.23g
6.99%
Sugar:15.5g
17.22%
Cholesterol:44.5mg
14.83%
Sodium:591.94mg
25.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.4g
20.8%
Vitamin K:40.45µg
38.53%
Calcium:320.65mg
32.07%
Vitamin B2:0.54mg
31.73%
Phosphorus:260.81mg
26.08%
Vitamin A:1161.31IU
23.23%
Manganese:0.44mg
22.17%
Vitamin C:17.64mg
21.38%
Vitamin B6:0.39mg
19.7%
Fiber:4.53g
18.13%
Folate:60.67µg
15.17%
Zinc:2.16mg
14.4%
Vitamin B1:0.21mg
14.2%
Vitamin B12:0.85µg
14.08%
Vitamin E:2.08mg
13.87%
Magnesium:53.03mg
13.26%
Potassium:461.25mg
13.18%
Copper:0.25mg
12.38%
Selenium:8.35µg
11.93%
Vitamin B3:2.18mg
10.92%
Vitamin B5:1.04mg
10.4%
Iron:1.76mg
9.8%
Vitamin D:0.2µg
1.33%