Mâche with Spring Vegetables and Lemon Vinaigrette

Vegetarian
Gluten Free
Very Healthy
Health score
63%
Mâche with Spring Vegetables and Lemon Vinaigrette
45 min.
4
119kcal

Suggestions

Ingredients

  • ounces baby-cut carrots trimmed scrubbed ()
  • teaspoon dijon mustard 
  • cup peas fresh shelled (from 1 lb. in shell)
  • servings fresh-ground pepper black
  • ounces haricots verts rinsed ends trimmed (see notes)
  • tablespoons regular lemon juice 
  • oz lambs lettuce rinsed
  • teaspoons olive oil extra-virgin
  • tablespoon yogurt plain
  • oz onion red peeled
  • servings regular salt fine

Equipment

  • bowl
  • frying pan
  • whisk
  • sieve
  • slotted spoon
  • colander

Directions

  1. Pour 2 teaspoons olive oil into an 8- to 10-inch nonstick frying pan over medium heat; when hot, add onion and stir occasionally until slightly limp, about 8 minutes (onion should be a little crunchy still).
  2. Remove from heat and let cool.
  3. Meanwhile, in a 3- to 4-quart pan over high heat, bring about 2 quarts water to a boil.
  4. Add green beans and cook until tender-crisp to bite, 4 to 5 minutes. With a strainer or slotted spoon, transfer to a colander; rinse under cold running water until cool.
  5. Drain and pour into a large bowl.
  6. Add carrots to boiling water and cook until tender-crisp, 5 to 6 minutes.
  7. Transfer to colander, rinse until cool, drain, and add to bowl.
  8. Add peas to boiling water and cook until barely tender to bite, about 3 minutes.
  9. Pour into colander and rinse until cool; drain and add to bowl.
  10. In a small bowl, mix lemon juice, yogurt, and mustard until blended.
  11. Whisk in remaining 1/4 cup olive oil and salt and pepper to taste.
  12. Add mche to vegetables in bowl.
  13. Drizzle lemon vinaigrette over the top and mix gently to coat. Divide mixture among salad plates and garnish equally with sauted onion.

Nutrition Facts

Calories119kcal
Protein15.05%
Fat19.25%
Carbs65.7%

Properties

Glycemic Index
50.08
Glycemic Load
3.74
Inflammation Score
-10
Nutrition Score
17.424782559843%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.09mg
Isorhamnetin
2.84mg
Kaempferol
0.62mg
Myricetin
0.09mg
Quercetin
13.09mg

Nutrients percent of daily need

Calories:118.81kcal
5.94%
Fat:2.74g
4.21%
Saturated Fat:0.48g
3%
Carbohydrates:21.04g
7.01%
Net Carbohydrates:14.73g
5.36%
Sugar:9.45g
10.5%
Cholesterol:0.65mg
0.22%
Sodium:262.82mg
11.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.82g
9.64%
Vitamin A:10505.85IU
210.12%
Vitamin C:40.85mg
49.51%
Vitamin K:40.32µg
38.4%
Manganese:0.55mg
27.56%
Fiber:6.31g
25.23%
Folate:74.28µg
18.57%
Vitamin B6:0.35mg
17.62%
Potassium:574.11mg
16.4%
Vitamin B1:0.21mg
14.12%
Iron:2.41mg
13.39%
Phosphorus:114.9mg
11.49%
Copper:0.22mg
11.19%
Magnesium:42.99mg
10.75%
Vitamin B2:0.18mg
10.38%
Vitamin B3:1.69mg
8.46%
Calcium:79.87mg
7.99%
Zinc:0.99mg
6.59%
Vitamin B5:0.51mg
5.09%
Vitamin E:0.6mg
3.99%
Selenium:2.59µg
3.7%
Source:My Recipes