Sunchoke and Spinach Salad

Vegetarian
Gluten Free
Very Healthy
Health score
66%
Sunchoke and Spinach Salad
130 min.
6
62kcal

Suggestions


Discover the vibrant flavors and health benefits of our Sunchoke and Spinach Salad, a delightful dish that is perfect for any occasion. This vegetarian and gluten-free salad is not only a feast for the eyes but also a powerhouse of nutrition, boasting a health score of 66. With just 62 calories per serving, it’s an ideal choice for those looking to indulge without the guilt.

The star of this salad is the Jerusalem artichoke, also known as sunchoke, which adds a unique nutty flavor and a satisfying crunch. Paired with fresh spinach, colorful carrots, and sweet red bell pepper, this salad is a celebration of fresh produce that will leave your taste buds dancing. The dressing, made from creamy fat-free yogurt, zesty lime juice, and aromatic parsley, ties all the ingredients together, creating a refreshing and tangy experience.

Whether you’re serving it as a side dish, an antipasti, or a light starter, this salad is sure to impress your guests. Plus, with a preparation time of just 130 minutes, you can easily whip it up ahead of time and let it chill in the refrigerator, allowing the flavors to meld beautifully. Enjoy this healthy and delicious salad that not only nourishes your body but also delights your palate!

Ingredients

  • 0.8 cup yogurt plain fat-free
  • tablespoons parsley fresh chopped
  • 0.5 teaspoon lime zest grated
  • tablespoons juice of lime 
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • cups pkt spinach fresh shredded
  • 0.5 cup onion red finely chopped
  • cup sunchokes peeled finely chopped
  • cup carrots chopped
  • 0.5 cup bell pepper red chopped
  • cups lettuce shredded

Equipment

  • bowl
  • whisk

Directions

  1. In large bowl, mix all dressing ingredients with fork or wire whisk until well blended.
  2. Add all salad ingredients except lettuce to dressing; toss. Cover and refrigerate about 2 hours or until chilled.
  3. Serve salad on shredded lettuce.

Nutrition Facts

Calories62kcal
Protein20.29%
Fat3.5%
Carbs76.21%

Properties

Glycemic Index
49.64
Glycemic Load
2.59
Inflammation Score
-10
Nutrition Score
15.043478478556%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.52mg
Naringenin
0.02mg
Apigenin
4.34mg
Luteolin
0.2mg
Isorhamnetin
0.67mg
Kaempferol
0.84mg
Myricetin
0.36mg
Quercetin
3.55mg

Nutrients percent of daily need

Calories:61.55kcal
3.08%
Fat:0.25g
0.39%
Saturated Fat:0.07g
0.44%
Carbohydrates:12.46g
4.15%
Net Carbohydrates:10.35g
3.76%
Sugar:7.47g
8.3%
Cholesterol:0.61mg
0.2%
Sodium:246.06mg
10.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.32g
6.63%
Vitamin A:5189.82IU
103.8%
Vitamin K:90.62µg
86.3%
Vitamin C:27.13mg
32.88%
Folate:49.15µg
12.29%
Potassium:409.11mg
11.69%
Manganese:0.22mg
10.77%
Phosphorus:94.26mg
9.43%
Calcium:93.94mg
9.39%
Iron:1.55mg
8.63%
Fiber:2.1g
8.42%
Vitamin B2:0.14mg
8.29%
Vitamin B6:0.15mg
7.53%
Vitamin B1:0.11mg
7.49%
Magnesium:26.79mg
6.7%
Vitamin B5:0.45mg
4.54%
Vitamin E:0.66mg
4.4%
Vitamin B3:0.85mg
4.23%
Copper:0.08mg
4.09%
Zinc:0.55mg
3.66%
Vitamin B12:0.19µg
3.11%
Selenium:1.51µg
2.16%