Mustard Greens Salad with Anchovy Dressing

Very Healthy
Health score
67%
Mustard Greens Salad with Anchovy Dressing
35 min.
4
745kcal

Suggestions


Discover the vibrant flavors of our Mustard Greens Salad with Anchovy Dressing, a dish that perfectly balances health and taste. This salad is not just a side; it can easily stand alone as a satisfying main course or a delightful lunch option. With a health score of 67, it’s packed with nutrients and offers a refreshing twist to your usual salad routine.

The star of this recipe is the mustard greens, known for their peppery bite and rich nutritional profile. Paired with the umami depth of anchovy dressing, this salad is a celebration of bold flavors. The addition of crispy croutons made from crusty bread adds a satisfying crunch, while toasted almonds provide a nutty richness that complements the dish beautifully.

To elevate the experience, we incorporate slices of crisp Anjou pear, which lend a subtle sweetness that balances the savory elements. Topped with shredded Gruyère cheese, this salad is a feast for the senses, offering a delightful contrast of textures and flavors in every bite.

Ready in just 35 minutes, this Mustard Greens Salad is perfect for those busy weeknights or as a standout dish for your next gathering. Whether you’re looking to impress guests or simply enjoy a healthy meal, this recipe is sure to become a favorite in your culinary repertoire. Dive into this deliciously healthy dish and savor the goodness!

Ingredients

  • 0.8 cup almonds toasted sliced
  • fillet anchovy finely chopped
  • servings pepper black freshly ground
  • 2.5 cups top 
  • medium garlic clove finely chopped
  • 2.5 ounces gruyere cheese shredded
  • servings kosher salt 
  • 10 ounces mustard greens 
  • 0.3 cup olive oil 
  • medium pears such as anjou crisp
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • whisk
  • cutting board

Directions

  1. Heat the oven to 425°F and arrange a rack in the middle. While it’s heating, make the dressing.
  2. Place the anchovies and garlic on a cutting board. Make a paste by pressing down on the blade of a chef’s knife and dragging the side of it across the garlic and anchovies at a 15-degree angle, alternating between smashing them together and chopping the mixture, until a fine paste forms.
  3. Transfer the paste to a large, nonreactive bowl, add the vinegar, season with salt and pepper, and whisk to combine. While whisking continuously, add 1/4 cup of the oil in a slow, steady stream until it’s fully incorporated; set aside.When the oven is ready, heat the remaining 2 tablespoons of oil in a large oven-safe frying pan over medium-high heat until shimmering.
  4. Add the bread, season with salt and pepper, and stir to coat in the oil.
  5. Transfer the pan to the oven and bake for 5 minutes. Stir the croutons and bake until crispy and golden brown, about 5 minutes more.
  6. Remove the pan from the oven and set aside.
  7. Cut out the tough stems from the mustard greens and discard. Arrange the leaves in stacks, slice in half lengthwise, and then cut crosswise into 1/2-inch pieces. Wash and dry the greens; set aside. Core the pear and cut it into thin slices.
  8. Whisk the dressing to recombine, add the mustard greens, and toss to coat.
  9. Add the pear, cheese, almonds, and croutons and toss to combine.
  10. Serve immediately.

Nutrition Facts

Calories745kcal
Protein14.49%
Fat37.7%
Carbs47.81%

Properties

Glycemic Index
55.31
Glycemic Load
61.71
Inflammation Score
-10
Nutrition Score
39.636956398902%

Flavonoids

Cyanidin
1.34mg
Catechin
0.34mg
Epigallocatechin
0.71mg
Epicatechin
1.78mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.04mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
12.07mg
Kaempferol
27.21mg
Myricetin
0.01mg
Quercetin
6.69mg

Nutrients percent of daily need

Calories:744.51kcal
37.23%
Fat:31.87g
49.04%
Saturated Fat:6.69g
41.84%
Carbohydrates:90.94g
30.31%
Net Carbohydrates:81.84g
29.76%
Sugar:12.93g
14.36%
Cholesterol:20.69mg
6.9%
Sodium:1228.35mg
53.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.56g
55.12%
Vitamin K:194.63µg
185.36%
Vitamin B1:1.16mg
77.37%
Selenium:47.09µg
67.27%
Vitamin C:51.8mg
62.78%
Manganese:1.22mg
61.2%
Vitamin B2:0.97mg
57.24%
Vitamin E:8.21mg
54.74%
Folate:203.08µg
50.77%
Vitamin A:2324.11IU
46.48%
Iron:7.89mg
43.85%
Vitamin B3:8.7mg
43.48%
Phosphorus:397.26mg
39.73%
Calcium:393.21mg
39.32%
Fiber:9.1g
36.39%
Magnesium:127.55mg
31.89%
Copper:0.57mg
28.51%
Zinc:3.04mg
20.24%
Potassium:652.67mg
18.65%
Vitamin B6:0.35mg
17.46%
Vitamin B5:0.86mg
8.64%
Vitamin B12:0.3µg
4.93%
Source:Chow