Romaine and Arugula Salad with Toasted Seeds

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
65%
Romaine and Arugula Salad with Toasted Seeds
45 min.
8
102kcal

Suggestions


Discover the vibrant flavors and delightful textures of our Romaine and Arugula Salad with Toasted Seeds! This refreshing salad is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect addition to any meal. With a health score of 65, it’s a guilt-free choice that caters to a variety of dietary preferences, including vegetarian, vegan, gluten-free, and dairy-free options.

Imagine crisp, tender romaine lettuce combined with peppery baby arugula, creating a harmonious blend that tantalizes your taste buds. The toasted seeds add a delightful crunch, elevating the salad to new heights while providing a satisfying source of healthy fats. Drizzled with a zesty lemon dressing, this salad bursts with freshness and flavor, making it an ideal side dish, antipasti, or even a light snack.

Ready in just 45 minutes and serving up to eight people, this salad is perfect for gatherings, picnics, or a simple weeknight dinner. With only 102 calories per serving, you can indulge without the worry. Whether you’re looking to impress guests or simply enjoy a nutritious meal, this Romaine and Arugula Salad with Toasted Seeds is sure to become a favorite in your culinary repertoire. Dive into this deliciously healthy dish and savor every bite!

Ingredients

  • cups baby arugula 
  • teaspoons sesame seed white black (preferably and )
  • tablespoons juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  • 16 cups the of 1 cos lettuce 
  • teaspoon coriander seeds whole

Equipment

  • bowl
  • frying pan
  • whisk
  • potato masher

Directions

  1. Combine all seeds in heavy small skillet.
  2. Add large pinch of salt. Cook over low heat until white sesame seeds are pale golden, stirring occasionally, about 8 minutes. Using potato masher, press mixture in skillet until coriander seeds are coarsely crushed.
  3. Place lemon juice and peel in small bowl.
  4. Whisk in olive oil. Season dressing with salt and pepper. (Seeds and dressing can be made 8 hours ahead.
  5. Let stand at room temperature.)
  6. Combine romaine and arugula in large bowl.
  7. Add dressing and half of seeds; toss to coat.
  8. Sprinkle with remaining seeds and serve.

Nutrition Facts

Calories102kcal
Protein5.68%
Fat79.74%
Carbs14.58%

Properties

Glycemic Index
8.38
Glycemic Load
0.09
Inflammation Score
-10
Nutrition Score
14.126086921796%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.43mg
Kaempferol
3.51mg
Quercetin
2.87mg

Nutrients percent of daily need

Calories:102.47kcal
5.12%
Fat:9.65g
14.85%
Saturated Fat:1.33g
8.29%
Carbohydrates:3.97g
1.32%
Net Carbohydrates:1.66g
0.6%
Sugar:1.42g
1.58%
Cholesterol:0mg
0%
Sodium:10.58mg
0.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.55g
3.09%
Vitamin A:8424.97IU
168.5%
Vitamin K:112.67µg
107.3%
Folate:138.77µg
34.69%
Vitamin E:1.47mg
9.79%
Manganese:0.2mg
9.77%
Fiber:2.31g
9.24%
Vitamin C:6.76mg
8.2%
Potassium:278.54mg
7.96%
Iron:1.22mg
6.8%
Calcium:53.98mg
5.4%
Magnesium:20.67mg
5.17%
Vitamin B1:0.08mg
5.17%
Vitamin B2:0.07mg
4.36%
Vitamin B6:0.08mg
4.13%
Copper:0.08mg
3.81%
Phosphorus:37.87mg
3.79%
Zinc:0.32mg
2.1%
Vitamin B5:0.18mg
1.82%
Vitamin B3:0.36mg
1.78%
Source:Epicurious