2017-08-21
Pear & Walnut Salad
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Pear & Walnut Salad

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<b>Prep:</b> 10 mins Prep: 10 mins
<b>Cook:</b>  Cook:
Serves 4 as a side dish Serves 4 as a side dish
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

Ingredients  

  • 1 pear, core and stem removed, thinly sliced
  • 2 cups rocket
  • 2 cups baby spinach
  • 1 avocado, thinly sliced
  • 1/2 cup walnuts, halved
  • 1/3 cup feta cheese, crumbled
  • 1/3 cup pumpkin seeds

Dressing Ingredients

  • Juice of 1 lemon
  • 1 teaspoon lemon zest
  • ½ teaspoon dijon mustard
  • ¼ teaspoon salt
  • ¼ cup olive oil

Method

Method 

To make the dressing, combine dressing ingredients until smooth. Put aside

Heat a medium non-stick skillet over medium heat and add the walnuts. Stir frequently for 5 minutes or until the walnuts have become crispy. Put aside to cool

In a large bowl, combine the pear, rocket, spinach, avocado, feta, pumpkin seeds and walnuts. Drizzle the dressing over and the salad.

If desired, add some grilled chicken to this salad

For more fruit and vegetable inspiration visit 5aday.co.nz

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  • Nutrition

Nutrition Information Per Serving

Serving size: 187g
Energy kJ (kcal) 2170 (518)
Protein (g) 14
Fat (g) 48
Saturated (g) 8.3
Carbohydrate (g) 6.4
Sugars (g) 5.8
Sodium (mg) 292
Iron (mg) 5
Fibre (g) 6
Vitamin C (mg) 10
Vitamin A (ug) 213
Vitamin E (mg) 2.4
Potassium (mg) 751
Folate (ug) 103

 

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TAKAPUNA, AUCKLAND, NEW ZEALAND
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