Orange, Onion and Olive Salad (Munkaczina)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Orange, Onion and Olive Salad (Munkaczina)
20 min.
4
200kcal

Suggestions


Indulge in the vibrant flavors of our Orange, Onion, and Olive Salad, a delightful Mediterranean-inspired dish that promises a burst of freshness with every bite. This recipe, rooted in tradition yet wonderfully modern, perfectly balances the sweetness of juicy oranges with the sharp bite of finely chopped onions and the briny richness of ripe olives. It’s a salad that not only celebrates the harmonious blend of flavors but also embraces a wholesome approach, being vegetarian, vegan, gluten-free, and dairy-free.

In just 20 minutes, you can create a stunning side dish that’s perfect for any occasion, whether it’s a casual family dinner, a festive gathering, or just a refreshing addition to your lunch. Lemon and cayenne pepper add a touch of zing, making it a delightful palate cleanser or a vibrant accompaniment to grilled meats or fish.

The simplicity of the ingredients belies the complexity of taste, showcasing how a few quality items can come together to create something extraordinary. Not only is this salad low in calories—around 200 per serving—but it’s also packed with nutrients, thanks to the fresh produce. Let your taste buds dance and enjoy the invigorating combination of citrus, savory onion, and a splash of olive oil in this quick and easy dish! Serve it chilled or at room temperature, and watch it become a favorite at your dining table.

Ingredients

  • servings cayenne pepper to taste
  • tablespoons olive oil 
  • 0.7 cup olives pitted ripe
  • small onion finely chopped
  •  oranges peeled
  • servings salt to taste

Equipment

    Directions

    1. Slice oranges crosswise and remove seeds and white membranes in the middle of the rounds.2 Arrange a bed of orange slices in a dish and cover with the chopped onion.3
    2. Place a bed of olives on top of the onion layer.4
    3. Sprinkle with cayenne pepper, salt and olive oil.

    Nutrition Facts

    Calories200kcal
    Protein3.54%
    Fat60.79%
    Carbs35.67%

    Properties

    Glycemic Index
    25.38
    Glycemic Load
    5.78
    Inflammation Score
    -8
    Nutrition Score
    10.396521884462%

    Flavonoids

    Hesperetin
    35.7mg
    Naringenin
    20.07mg
    Apigenin
    0.01mg
    Luteolin
    0.39mg
    Isorhamnetin
    0.88mg
    Kaempferol
    0.28mg
    Myricetin
    0.2mg
    Quercetin
    4.14mg

    Nutrients percent of daily need

    Calories:200.38kcal
    10.02%
    Fat:14.46g
    22.25%
    Saturated Fat:2g
    12.49%
    Carbohydrates:19.09g
    6.36%
    Net Carbohydrates:14.36g
    5.22%
    Sugar:13.32g
    14.8%
    Cholesterol:0mg
    0%
    Sodium:546.3mg
    23.75%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:1.9g
    3.79%
    Vitamin C:72.51mg
    87.9%
    Vitamin A:1215.72IU
    24.31%
    Vitamin E:3.21mg
    21.37%
    Fiber:4.73g
    18.91%
    Folate:45.42µg
    11.35%
    Potassium:312.54mg
    8.93%
    Vitamin B1:0.13mg
    8.89%
    Vitamin K:8.31µg
    7.92%
    Vitamin B6:0.16mg
    7.78%
    Calcium:71.31mg
    7.13%
    Magnesium:20.37mg
    5.09%
    Copper:0.1mg
    5.02%
    Manganese:0.1mg
    4.79%
    Vitamin B2:0.08mg
    4.53%
    Vitamin B5:0.35mg
    3.54%
    Vitamin B3:0.62mg
    3.09%
    Phosphorus:30.17mg
    3.02%
    Iron:0.49mg
    2.75%
    Selenium:1.12µg
    1.6%
    Zinc:0.18mg
    1.2%
    Source:Food.com