Cooked and Raw Vegetable Salad Recipe

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Cooked and Raw Vegetable Salad
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Ingredients:

Directions:

  1. Heat 1 TBS oil in a small skillet over medium heat.
  2. Add pine nuts and cook, stirring constantly, until brown, about 2 minutes.
  3. Drain on paper towels and set aside.
  4. Return skillet to heat and, if necessary, add more oil.
  5. Add shallots and cook, stirring occasionally, until golden, about 15 minutes.
  6. Drain on paper towels, set aside.
  7. Meanwhile, char bell pepper over a flame, or under a broiler, turning to blacken all over.
  8. Place in a paper bag, close tightly, steam for 15 minutes.
  9. Rub off and remove skin, cut in half, discard core and seeds, and dice.
  10. Set aside.
  11. Bring a medium pot of salted water to a boil.
  12. Add the peas and beans, reduce heat to medium-low, and cook briefly so that both peas and beans retain a little crunch, about 4 minutes.
  13. Drain in colander and stop cooking process by running under cold water.
  14. Pat dry.
  15. Combine nuts, shallots, bell pepper, peas, beans, watercress, lettuce, celerly leaves, celery, fennel, basil, parsley, and scallions in a salad bowl.
  16. Mix together lemon juice and remaining 3 to 4 TBs olive oil in a small mixing bowl.
  17. Drizzle over salad.
  18. Toss and season to taste with salt and pepper.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 350.43 Kcal (1467 kJ)
Calories from fat 140.42 Kcal
% Daily Value*
Total Fat 15.6g 24%
Sodium 68.44mg 3%
Potassium 1067.6mg 23%
Total Carbs 43.57g 15%
Sugars 18.64g 75%
Dietary Fiber 12.67g 51%
Protein 11.96g 24%
Vitamin C 93.1mg 155%
Vitamin A 0.4mg 12%
Iron 10.3mg 57%
Calcium 133.3mg 13%
Amount Per 100 g
Calories 92.54 Kcal (387 kJ)
Calories from fat 37.08 Kcal
% Daily Value*
Total Fat 4.12g 24%
Sodium 18.07mg 3%
Potassium 281.94mg 23%
Total Carbs 11.5g 15%
Sugars 4.92g 75%
Dietary Fiber 3.35g 51%
Protein 3.16g 24%
Vitamin C 24.6mg 155%
Vitamin A 0.1mg 12%
Iron 2.7mg 57%
Calcium 35.2mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.5
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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