Smarter Home Cooking

Vegetable Salad with Romaine and Watercress

5
Average: 5 (3 votes)
(3 votes)
Vegetable Salad with Romaine and Watercress

vegetable salad with romaine and watercress - Healthy and delicious

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 38 min.
Ready in
Calories:
223
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie223 cal.(11 %)
Protein7 g(7 %)
Fat15 g(13 %)
Carbohydrates14 g(9 %)
Sugar added1 g(4 %)
Roughage7.5 g(25 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K70.2 μg(117 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.6 mg(43 %)
Folate122 μg(41 %)
Pantothenic acid1.4 mg(23 %)
Biotin8.6 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C139 mg(146 %)
Potassium883 mg(22 %)
Calcium151 mg(15 %)
Magnesium76 mg(25 %)
Iron3 mg(20 %)
Iodine7 μg(4 %)
Zinc1.5 mg(19 %)
Saturated fatty acids2.1 g
Uric acid88 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
1 handful Watercress
½ Romaine lettuce
2 carrots
1 Parsnip
1 Red onion
10 ozs Cauliflower
1 Zucchini
1 large, red Bell pepper
salt
4 Tbsps sesame oil
1 Tbsp soy sauce
1 tsp honey
1 Lime (juice)
1 Tbsp white Sesame seeds
1 Tbsp black Sesame seeds
½ tsp ground Cumin
freshly ground peppers

Preparation steps

1.

Rinse the watercress and romaine lettuce, shake dry and tear into small pieces.

2.

Peel the carrots and parsnip. Halve the carrots lengthwise and then cut diagonally in about 1/2 cm thick slices (approximately 1/5 inch). Cut the parsnip into triangular pieces. Peel the onion and cut into narrow columns. Rinse the cauliflower and divide into florets. Rinse the zucchini and cut into slices. Rinse the pepper, remove the seeds and cut into strips.

3.

Boil a large pot of salted water. Add first the carrots and parsnip and cook for 3-4 minutes. Add the onions, cauliflower, red pepper and zucchini and cook for about 3 minutes. The vegetables should still have a slight bite. Drain them. Heat the oil in a wok and cook the vegetables 1-2 minutes. Drizzle with soy sauce, honey and lime juice. Mix together the sesame and cumin and use this to season the mixture along with salt and pepper. Serve with the watercress and romaine.