Watercress, Orange, and Avocado Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
72%
Watercress, Orange, and Avocado Salad
45 min.
12
106kcal

Suggestions


Discover the vibrant tastes and textures of our Watercress, Orange, and Avocado Salad—an irresistible blend that embodies the essence of healthy and refreshing cuisine. Perfect for those who appreciate the fusion of flavors, this dish showcases the boldness of zesty oranges and the creamy richness of avocados, paired elegantly with the peppery bite of fresh watercress.

This salad not only captivates the palate but is also a powerhouse of nutrition, boasting a health score of 72! Whether you're preparing a light starter for a gathering or seeking a zesty snack to enjoy on your own, this salad caters to both vegetarian and vegan diets, while also being gluten and dairy-free. Each serving contains only 106 calories, making it a guilt-free indulgence.

The preparation involves a delightful mix of fresh ingredients—from the aromatic cilantro to the spicy serrano chiles—and a homemade dressing that brings everything together with a luscious pomegranate base. With its stunning colors and refreshing flavors, this salad is not just a dish; it’s a celebration of fresh produce and wholesome eating that will leave your guests asking for seconds. Dive into this culinary experience, and let every bite bring a burst of sunshine to your table!

Ingredients

  • 0.8 teaspoon aniseed 
  • large avocado pitted peeled cut lengthwise into 1/2-inch-thick slices
  • 2.5 tablespoons cilantro leaves fresh chopped
  • large garlic clove peeled
  •  spring onion trimmed cut into thin matchstick-size strips
  • 0.3 cup juice of lime fresh
  • large navel oranges 
  • teaspoon olive oil 
  • 2.5 inch onion red
  • 0.3 cup pomegranate juice 
  • tablespoon pomegranate molasses 
  • cups cabbage red thinly sliced
  • tablespoon serrano chiles minced seeded
  • 10 cups watercress thick trimmed

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk
  • broiler

Directions

  1. Preheat broiler.
  2. Place garlic cloves on small baking sheet; broil until golden brown, about 2 1/2 minutes per side.
  3. Heat 1 teaspoon oil in heavy small skillet over medium heat.
  4. Add onion slices; cook until light brown and slightly softened, about 7 minutes per side. Finely chop garlic and onion.
  5. Whisk pomegranate juice and next 4 ingredients in small bowl.
  6. Whisk in 1/4 cup oil.
  7. Mix in onion and garlic. Season with salt and pepper.
  8. Whisk in cilantro.
  9. Cut off all peel and white pith from oranges.
  10. Cut between membranes to release segments.
  11. Combine cabbage, watercress, green onions, and orange segments in large bowl.
  12. Add dressing and avocado slices and toss gently to coat.
  13. Transfer salad to large platter and serve.
  14. *A thick pomegranate syrup; available at some supermarkets and Middle Eastern markets and by mail from Adriana's Caravan (adrianascaravan.com).

Nutrition Facts

Calories106kcal
Protein8.55%
Fat41.92%
Carbs49.53%

Properties

Glycemic Index
19.17
Glycemic Load
1.12
Inflammation Score
-9
Nutrition Score
15.468261050141%

Flavonoids

Cyanidin
78.05mg
Delphinidin
0.08mg
Pelargonidin
0.01mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.11mg
Hesperetin
10.66mg
Naringenin
3.33mg
Apigenin
0.03mg
Luteolin
0.42mg
Isorhamnetin
0.03mg
Kaempferol
6.6mg
Myricetin
0.15mg
Quercetin
9.71mg

Nutrients percent of daily need

Calories:105.56kcal
5.28%
Fat:5.47g
8.42%
Saturated Fat:0.79g
4.95%
Carbohydrates:14.56g
4.85%
Net Carbohydrates:10.11g
3.68%
Sugar:7.18g
7.98%
Cholesterol:0mg
0%
Sodium:26.19mg
1.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.51g
5.02%
Vitamin K:103.58µg
98.65%
Vitamin C:67.66mg
82.01%
Vitamin A:1552.17IU
31.04%
Fiber:4.44g
17.77%
Folate:57.65µg
14.41%
Potassium:465.13mg
13.29%
Vitamin B6:0.26mg
13.21%
Manganese:0.26mg
12.86%
Calcium:82.58mg
8.26%
Vitamin E:1.21mg
8.04%
Vitamin B2:0.14mg
7.95%
Vitamin B5:0.76mg
7.65%
Vitamin B1:0.11mg
7.44%
Magnesium:29.31mg
7.33%
Phosphorus:62.17mg
6.22%
Copper:0.12mg
6.13%
Vitamin B3:1.07mg
5.35%
Iron:0.76mg
4.22%
Zinc:0.42mg
2.77%
Selenium:0.82µg
1.17%
Source:Epicurious