Crudités Salad with Alfalfa Sprouts

13 Reviews
80% would make this recipe again

A salad consisting of tomatoes, carrots, mushrooms, arugula, and alfalfa sprouts.

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Preparation : 15 min
280 calories/serving

Ingredients

3 tbsp extra virgin olive oil 45 mL
4 tsp lemon juice, freshly squeezed 1/2 lemon
8 button (white) mushrooms, thinly sliced 110 g
2 carrots, grated 200 g
40 g Parmesan cheese, shaved into curls
2 tomatoes, sliced 240 g
1/2 bunch arugula 80 g
2 cups alfalfa sprouts 70 g
1/4 cup Classic Vinaigrette 65 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Make a lemon vinaigrette: in a small bowl, add the oil, lemon juice, salt, and pepper. Beat well, using a fork, until the vinaigrette is emulsified. Set aside.
  2. Prepare the mushrooms and carrots, placing them in 2 separate bowls : Thinly slice the mushrooms; peel the carrots, then shred them using a large-holed grater. Add half of the lemon vinaigrette to each bowl, then toss to combine. Shave the Parmesan using a vegetable-peeler, then add the curls to the mushrooms. Arrange the dressed vegetables in 2 separate mounds onto each individual serving plate.
  3. Prepare the other vegetables placing them directly on the plates : Slice the tomatoes; wash then spin-dry the arugula and alfalfa sprouts. Pour the Classic Vinaigrette over the tomatoes, arugula, and alfalfa sprouts, then season with salt and pepper.
  4. Serve.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

280

Fat

25 g

38 %

Saturated 4.7 g
+ Trans 0 g

23 %

Cholesterol

10 mg

Sodium

210 mg

9 %

Carbohydrate

9 g

3 %

Fibre

3 g

10 %

Sugars

4 g

Net Carbs

6 g

Protein

6 g

Vitamin A

76 %

Vitamin C

24 %

Calcium

15 %

Iron

7 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin E, Vitamin K
Good source of  :
Folacin, Potassium, Selenium
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives ½
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

13 Reviews (12 with rating only) 80% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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june 06, 2010 | I would make this recipe again

Very nice presentation and very good taste.

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