Raspberry-Poppy Seed Salad

Vegetarian
Gluten Free
Health score
4%
Raspberry-Poppy Seed Salad
15 min.
6
154kcal

Suggestions


Welcome to a delightful culinary experience with our Raspberry-Poppy Seed Salad! This vibrant and refreshing dish is perfect for those seeking a light yet satisfying side that bursts with flavor. Whether you're hosting a summer gathering, preparing a picnic, or simply looking for a nutritious snack, this salad is sure to impress your guests and tantalize your taste buds.

Combining the sweetness of fresh raspberries with the unique crunch of poppy seeds, this salad offers a delightful contrast of textures and flavors. The addition of kiwifruit adds a tropical twist, while the thinly sliced red onion provides a subtle zing that elevates the overall taste. With a creamy dressing that balances the sweetness and tanginess, every bite is a celebration of freshness.

Not only is this salad vegetarian and gluten-free, but it also comes together in just 15 minutes, making it an ideal choice for busy weeknights or last-minute gatherings. With only 154 calories per serving, you can indulge guilt-free while enjoying a dish that is as nutritious as it is delicious. So, gather your ingredients and get ready to whip up a salad that will leave everyone asking for seconds!

Ingredients

  •  kiwi fruit peeled sliced cut in half
  • 0.3 cup milk 
  • tablespoon poppy seeds 
  • cups raspberries fresh
  • 0.5  onion red thinly sliced
  • 0.5 cup salad dressing 
  • 10 oz the salad ( 10 cups)
  • 0.3 cup sugar 
  • tablespoons vinegar white

Equipment

  • bowl
  • whisk

Directions

  1. In small bowl, beat all dressing ingredients with wire whisk.
  2. In large bowl, toss all salad ingredients.
  3. Pour dressing over salad; toss.
  4. Serve immediately.

Nutrition Facts

Calories154kcal
Protein5.39%
Fat30.93%
Carbs63.68%

Properties

Glycemic Index
44.79
Glycemic Load
10.45
Inflammation Score
-6
Nutrition Score
9.3478260118028%

Flavonoids

Cyanidin
18.31mg
Petunidin
0.12mg
Delphinidin
0.53mg
Malvidin
0.05mg
Pelargonidin
0.39mg
Peonidin
0.05mg
Catechin
0.52mg
Epigallocatechin
0.18mg
Epicatechin
1.49mg
Epigallocatechin 3-gallate
0.24mg
Luteolin
0.23mg
Isorhamnetin
0.46mg
Kaempferol
0.4mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:154.33kcal
7.72%
Fat:5.55g
8.54%
Saturated Fat:0.86g
5.37%
Carbohydrates:25.72g
8.57%
Net Carbohydrates:21.76g
7.91%
Sugar:18.62g
20.69%
Cholesterol:1.22mg
0.41%
Sodium:213.5mg
9.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.18g
4.35%
Vitamin C:44.87mg
54.39%
Vitamin K:26.38µg
25.12%
Manganese:0.49mg
24.47%
Fiber:3.96g
15.83%
Vitamin A:600.04IU
12%
Folate:36.74µg
9.19%
Vitamin E:1.2mg
8.03%
Potassium:257.93mg
7.37%
Phosphorus:69.47mg
6.95%
Magnesium:27.22mg
6.81%
Copper:0.13mg
6.66%
Calcium:65.92mg
6.59%
Vitamin B6:0.11mg
5.59%
Iron:0.87mg
4.83%
Vitamin B1:0.06mg
4.12%
Vitamin B2:0.07mg
3.91%
Vitamin B3:0.67mg
3.36%
Zinc:0.5mg
3.34%
Vitamin B5:0.3mg
2.98%
Selenium:1.26µg
1.79%