Leafy Greens with Mandarin Oranges and Watercress

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
40%
Leafy Greens with Mandarin Oranges and Watercress
45 min.
4
89kcal

Suggestions


Are you looking for a refreshing and vibrant side dish that perfectly complements any meal? Look no further than our Leafy Greens with Mandarin Oranges and Watercress! This delightful salad is not only a feast for the eyes but also a celebration of flavors and textures that will tantalize your taste buds.

Imagine crisp, coarsely chopped leaf lettuce mingling with the peppery notes of fresh watercress, all brought together by the sweet and tangy burst of juicy mandarin oranges. This dish is a harmonious blend of ingredients that are not only delicious but also packed with nutrients. With each bite, you’ll experience a delightful contrast between the crunchy greens and the succulent oranges, making it a perfect accompaniment to any main course.

What’s more, this recipe is incredibly versatile! It caters to a variety of dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free, while also being low FODMAP. Whether you’re hosting a dinner party or simply looking for a healthy addition to your weeknight meals, this salad is sure to impress. Plus, it can be prepared in just 45 minutes, making it a quick and easy option for busy days.

So, gather your ingredients and get ready to whip up a dish that not only nourishes your body but also delights your senses. Your taste buds will thank you!

Ingredients

  • 0.1 teaspoon coarsely ground pepper black
  • 16 ounce mandarin oranges in syrup light canned
  • teaspoons olive oil 
  • cups leaf lettuce green red coarsely chopped
  • 0.3 teaspoon salt 
  • 0.5 teaspoon sugar 
  • cup watercress trimmed
  • 1.5 tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • whisk

Directions

  1. Drain oranges, reserving 2 tablespoons syrup.
  2. Combine syrup, vinegar, and next 4 ingredients in a small bowl, stirring with a whisk.
  3. Combine lettuce, watercress, and oranges in a large bowl.
  4. Add dressing, and toss well.

Nutrition Facts

Calories89kcal
Protein7.16%
Fat22.57%
Carbs70.27%

Properties

Glycemic Index
44.02
Glycemic Load
5.86
Inflammation Score
-10
Nutrition Score
13.147826083328%

Flavonoids

Hesperetin
9mg
Naringenin
11.36mg
Apigenin
0.06mg
Luteolin
0.12mg
Kaempferol
1.96mg
Myricetin
0.05mg
Quercetin
4.42mg

Nutrients percent of daily need

Calories:88.62kcal
4.43%
Fat:2.43g
3.74%
Saturated Fat:0.33g
2.08%
Carbohydrates:17.04g
5.68%
Net Carbohydrates:14.35g
5.22%
Sugar:12.89g
14.32%
Cholesterol:0mg
0%
Sodium:164.2mg
7.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.73g
3.47%
Vitamin A:4376.07IU
87.52%
Vitamin K:79.26µg
75.48%
Vitamin C:38.1mg
46.18%
Fiber:2.68g
10.74%
Manganese:0.19mg
9.42%
Folate:36.02µg
9%
Potassium:306.68mg
8.76%
Vitamin B1:0.1mg
7%
Vitamin B6:0.14mg
7%
Calcium:69.09mg
6.91%
Magnesium:21.58mg
5.39%
Vitamin B2:0.09mg
5.13%
Vitamin E:0.7mg
4.66%
Phosphorus:41.38mg
4.14%
Copper:0.07mg
3.44%
Iron:0.62mg
3.43%
Vitamin B5:0.33mg
3.32%
Vitamin B3:0.61mg
3.06%
Zinc:0.17mg
1.15%
Source:My Recipes