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


Elevate your salad game with this vibrant Watercress, Orange, and Avocado Salad, a remarkable blend of colors, flavors, and textures that tick all the boxes for a healthy dish. Perfectly suited for any occasion, whether as a refreshing side dish or a light appetizer, this vegan and gluten-free delight is a treat for the senses that anyone can enjoy.

Imagine crispy watercress mingling with creamy avocado slices and the sweet, zesty bursts of fresh orange segments. The addition of red cabbage lends a satisfying crunch while the unique dressing, featuring pomegranate juice and molasses, brings a delightful tang that ties everything together. Topped off with the aromatic essence of roasted garlic and sautéed red onions, this salad is not only a feast for the palate but also packed with nutrients.

Whether you’re hosting a gathering or simply looking for a nutritious snack, this salad serves up 12 generous portions, each at just 106 calories. The perfect balance of protein, healthy fats, and carbohydrates makes it a genuinely wholesome choice that leaves you feeling revitalized. Ready in just 45 minutes, it's as quick to prepare as it is to impress. Bring color and health to your table with this delightful dish that truly embodies the essence of summer.

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