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Radicchio, Cress and Pear Salad (Vegan and Low-Sodium)

Serves 2

Sure enough, garden cress and radicchio add a peppery bite to this vegan salad, but they can do much more than that! The white-veined red leaves of radicchio contain anthocyanins, the same plant pigments that give blueberries their signature color – and extraordinary health benefits. Garden cress delivers glucosinolates, the same compounds that give other Brassica vegetables – such as kale, cabbage, and broccoli – their wonderful health-protecting qualities. As an added bonus, this fiber-rich salad is low in sodium (as it uses no table salt), low in fat, and low in calories.

Recipe for radicchio and pear salad


  • 60 g (1 ½ cups) shredded radicchio
  • 120 g (3 cups) shredded Romaine
  • 2 small unpeeled pears (300 g), diced
  • 60 g (2 oz) unpeeled cucumber, diced
  • 40 g (1.4 oz) garden cress, trimmed
  • 2 tsp extra virgin olive oil
  • 2 tsp vinegar


  • Place the shredded radicchio, shredded romaine, diced pears, diced cucumber, and trimmed garden cress in a large bowl. Toss well.
  • Add the olive oil and vinegar to the salad mix and toss again lightly.
  • Serve immediately.

Nutritional information

Nutritional Information

Nutrition facts for this vegan Radicchio, Cress and Pear Salad are provided per 100 grams, per recipe (598 grams), and per portion (299 grams or 10.5 oz) in the table below. The Percent Daily Values are provided in brackets.

Per 100 gPer RecipePer PortionComment
Energy in kcal51 (3%)303 (15%)151 (8%)Low calorie meal
Protein in g1 (2%)5 (10%)2 (5%)NA
Total Fat in g2 (2%)9 (14%)5 (7%)Low in fat
Saturated Fat in g0 (1%)1 (6%)1 (3%)NA
Carbohydrates in g10 (3%)58 (19%)29 (10%)NA
Fiber in g2 (9%)13 (52%)7 (26%)Excellent source of fiber
Sodium in mg6 (0%)33 (1%)17 (1%)Very low in sodium
Cholesterol in mg0 (0%)0 (0%)0 (0%)Cholesterol free

Nutrition facts for recipes on healwithfood.org are primarily based on nutritional data provided by USDA SR-21. Percent Daily Values or %DV, indicated in brackets in the table above, are based on recommendations for a 2000 calorie reference diet. Your daily values may be different depending on your individual needs.

Did you know?
Garden cress, also known as pepper grass, is one of the easiest vegetables to grow — and you don't even need a garden for that! Garden cress can be grown indoors year-round. All you need is a small pot or tray, cress seeds and some paper towels or soil. For details, see the article How to Grow Garden Cress Indoors.