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.
Ingredients
- 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
Directions
- 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
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 g | Per Recipe | Per Portion | Comment | |
|---|---|---|---|---|
| Energy in kcal | 51 (3%) | 303 (15%) | 151 (8%) | Low calorie meal |
| Protein in g | 1 (2%) | 5 (10%) | 2 (5%) | NA |
| Total Fat in g | 2 (2%) | 9 (14%) | 5 (7%) | Low in fat |
| Saturated Fat in g | 0 (1%) | 1 (6%) | 1 (3%) | NA |
| Carbohydrates in g | 10 (3%) | 58 (19%) | 29 (10%) | NA |
| Fiber in g | 2 (9%) | 13 (52%) | 7 (26%) | Excellent source of fiber |
| Sodium in mg | 6 (0%) | 33 (1%) | 17 (1%) | Very low in sodium |
| Cholesterol in mg | 0 (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.
