Lettuce, Orange and Spinach Salad
by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can also add a dash of finely chopped garlic to this dressing if you like. Wash the spinach and lettuce in ice cold water to keep them crisp. Then dry them by placing them on a dry towel, so that they absorb the dressing well.
Lettuce, Orange and Spinach Salad recipe - How to make Lettuce, Orange and Spinach Salad
Preparation Time: Cooking Time: Total Time:
Makes 5 servings
For The Salad
2 cups iceberg lettuce , torn into pieces
3/4 cup orange segments
1 cup roughly chopped spinach (palak)
1 cup bean sprouts
1/2 cup chopped spring onions (whites and greens)
To Be Mixed Into A Dressing
1 tbsp lemon juice
1 tsp olive oil
salt and freshly ground black pepper (kalimirch) to taste
- Method
- Combine all the salad ingredients in a deep bowl and mix well.
- Add the dressing and toss well.
- Serve immediately.
| Energy | 41 cal |
| Protein | 1.7 g |
| Carbohydrates | 6 g |
| Fiber | 1.3 g |
| Fat | 1.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 1393.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 21.8 mg |
| Folic Acid | 44.4 mcg |
| Calcium | 45.8 mg |
| Iron | 1.5 mg |
| Magnesium | 26.3 mg |
| Phosphorus | 28.1 mg |
| Sodium | 29.1 mg |
| Potassium | 94.9 mg |
| Zinc | 0.2 mg |
The salad is a combination of healthy and tasty vegetables and fruits. The lemon juice and oranges gives a pungent sour taste to it.
Spinach, lettuce and oranges tossed in a olive oil and lemon juice dressing. I tossed in lots of extra chilled oranges. Spinach and oranges always taste great together.