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
103kcal

Suggestions


Elevate your dining experience with this refreshing Romaine and Arugula Salad with Toasted Seeds, a perfect showcase of vibrant flavors and textures. As a delightful accompaniment to a variety of meals, this salad boasts a unique combination of tender baby arugula and crisp romaine lettuce, creating a light yet satisfying dish that's ideal for any occasion. Whether you’re charcuterie-ing at a gathering or simply enjoying a quiet dinner at home, this salad stands out as a versatile side dish.

What sets this recipe apart is not just its fresh ingredients, but also its wholesome qualities. It is vegetarian, vegan, gluten-free, and dairy-free, making it a great choice for anyone with dietary restrictions. With a health score of 65, it’s undeniably packed with nutrients, delivering only 103 calories per serving without sacrificing flavor. The toasted sesame and coriander seeds add a delightful crunch, while the bright lemon dressing brings a zesty vibrancy to each bite.

Ready in just 45 minutes, you can whip up this salad for eight guests with minimal effort. It’s perfect for picnics, potlucks, or as a starter before the main course. Experience how easy it is to create a dish that is both nutritious and delicious, making you feel good with every crunch. Try making this Romaine and Arugula Salad with Toasted Seeds today, and enjoy not just a salad, but a refreshing burst of health on your plate!

Ingredients

  • cups baby arugula leaves 
  • teaspoons sesame seed white black (preferably and )
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest packed finely grated ()
  • 0.3 cup olive oil extra-virgin
  • 16 cups romaine 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

Calories103kcal
Protein5.69%
Fat79.61%
Carbs14.7%

Properties

Glycemic Index
8.38
Glycemic Load
0.09
Inflammation Score
-10
Nutrition Score
14.154782639897%

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:102.59kcal
5.13%
Fat:9.65g
14.85%
Saturated Fat:1.33g
8.29%
Carbohydrates:4.01g
1.34%
Net Carbohydrates:1.68g
0.61%
Sugar:1.43g
1.59%
Cholesterol:0mg
0%
Sodium:10.6mg
0.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.55g
3.1%
Vitamin A:8425.09IU
168.5%
Vitamin K:112.67µg
107.3%
Folate:138.81µg
34.7%
Vitamin E:1.47mg
9.79%
Manganese:0.2mg
9.77%
Fiber:2.34g
9.34%
Vitamin C:7.09mg
8.59%
Potassium:278.94mg
7.97%
Iron:1.23mg
6.82%
Calcium:54.32mg
5.43%
Magnesium:20.7mg
5.18%
Vitamin B1:0.08mg
5.18%
Vitamin B2:0.07mg
4.37%
Vitamin B6:0.08mg
4.15%
Copper:0.08mg
3.82%
Phosphorus:37.9mg
3.79%
Zinc:0.32mg
2.11%
Vitamin B5:0.18mg
1.83%
Vitamin B3:0.36mg
1.79%
Source:Epicurious