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Mediterranean Vegetable & Walnut Salad
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Authored By: Walnut Marketing board
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So nutritious. This salad is high in vitamin A (as beta carotene), vitamin C, folate and fiber.
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Diet Types: Dairy Free, Vegan, Vegetarian, Wheat Free
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Ingredients:
1/2 cup chopped walnuts1/2 cup prepared, reduced-fat balsamic Vinaigrette dressing1 tablespoon minced, pitted ripe olives1 can no-salt-added chickpeas1 red bell pepper, seeded and thinly sliced1 large carrot, peeled and cut into matchsticks1 small red onion, thinly sliced4 cups spinach4 cups arugula leaves
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Serves: 6
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Cooking Time: Under 15 minutes |
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| Instructions: |
| Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve. In a small bowl whisk together Vinaigrette and olives. Set aside and reserve. In a medium bowl combine chickpeas, bell pepper, carrot and onion; toss with 3 tablesoons Vinaigrette. Set aside and reserve. In a large bowl toss spinach and arugula with remaining Vinaigrette; divide equally among 6 salad plates. Top with vegetable mixture and sprinkle with walnuts. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 244
Calories from Fat 99
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% Daily Value*
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| | Total Fat 11g | 17% | | | Saturated Fat 1g | 6% | | | Mono Fat 1g | | | | Cholesterol 0mg | 0% | | | Sodium 488mg | 20% | | | Total Carbs 30g | 10% | | | Dietary Fiber 7g | 28% | | | Sugars 1g | | | | Protein 8g | | | | Iron | 18% | | | Calcium | 10% | | | Vitamin B-6 | 35% | | | Vitamin C | 57% | | | Vitamin E | 5% | | | Vitamin A | 62% | | | Selenium | 7% | | | Manganese | 60% | | | Copper | 20% | | | Zinc | 11% | | | Potassium | 14% | | | Phosphorus | 16% | | | Magnesium | 18% | | | Pantothenic acid | 5% | | | Niacin | 4% | | | Riboflavin | 6% | | | Thiamin | 7% | | | Folate | 34% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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