A colorful, slightly bitter salad. The bitterness of chicory and radicchio is tossed with a refreshing lemon and whole grain mustard dressing, while steamed cauliflower, green beans, and fragrant walnuts add a wonderful texture. It's a healthy salad that works perfectly as a side dish or a light meal on its own.
About This Recipe
Our team at geefee came up with this recipe because we wanted to create a salad that allows you to enjoy plenty of vegetables even in the winter. The slight bitterness of chicory and radicchio rosso is beautifully enhanced by the sweet and sour dressing, and the flavor of the whole grain mustard makes it a perfect side dish for meat. It's vibrant and appetizing, making it highly recommended for those who feel they aren't getting enough vegetables or want to balance their diet. When we actually made it, it was easier and quicker than expected, and it really brightened up our dining table.Ingredients (Serves 2)
- Endive (Chicory) 1 head (approx. 80g)
- Radicchio Rosso about 10 leaves (adjust depending on the size of the leaves)
- Italian parsley to taste (a few sprigs for garnish)
- Cauliflower approx. 80g (broken into small florets)
- Green beans approx. 10 (ends trimmed)
- Walnuts (raw, unroasted organic recommended) 5-7 pieces
- (Dressing) Lemon juice 2 tsp
- (Dressing) Raw honey 1 tsp (vegans can substitute with maple syrup)
- (Dressing) Whole grain mustard 2 tsp
- (Dressing) Extra virgin olive oil 1 tbsp
- (Dressing) MCT oil or coconut oil 1 tbsp
- (Dressing) Sea salt a pinch (adjust to taste)
- Black pepper a pinch, to taste
Instructions
- Make the dressing: In a bowl, combine the lemon juice, raw honey, and whole grain mustard and mix well. Gradually add the olive oil and MCT oil while whisking to emulsify. Season with salt to taste, and finally, grind some black pepper into it.
- Prep the cauliflower and green beans: Break the cauliflower into small florets, and trim the ends of the green beans and cut them in half. Steam in a steamer for about 1.5 to 2 minutes, or quickly boil in a small amount of boiling water for 1.5 minutes. The key is to leave them with a bit of a bite. Drain in a colander and let them cool (transferring them to ice water helps preserve their vibrant color even better).
- Prep the vegetables: Cut the endive in half lengthwise, and if the core is tough, thinly slice it off, then cut into bite-sized pieces. Tear the radicchio leaves into appropriate sizes, and roughly chop the Italian parsley.
- Prep the walnuts: Lightly crush the raw walnuts by hand and chop them roughly. If you want to bring out a roasted aroma, you can briefly dry-roast them in a frying pan (the flavor will change, so do this according to your preference).
- Finishing up: In a large bowl, combine the endive, radicchio, cauliflower, green beans, parsley, and walnuts, and mix lightly. Toss with the dressing right before eating. Tossing it just before serving keeps the vegetables crisp and delicious.
- Plating: Serve in a dish, sprinkle with black pepper to taste, and garnish with a little whole grain mustard to tighten up the presentation. It's also a perfect side dish for pork sauté or grass-fed beef.
Nutrition and Health Benefits
This salad is rich in vitamins and dietary fiber. Chicory and radicchio, in particular, contain vitamin K and antioxidants (such as anthocyanins). Cauliflower provides vitamin C and folate, while green beans offer dietary fiber and vitamins A and C. Walnuts contain high-quality unsaturated fatty acids (alpha-linolenic acid, which is similar to omega-3), supporting brain and cardiovascular health. The combination of whole grain mustard and lemon aids in fat digestion, and the slightly bitter leafy greens can stimulate bile secretion, which is expected to increase post-meal satisfaction. By using MCT oil or coconut oil, you can also supplement with lipids that are quickly and easily utilized as energy.Tips for Variations
- To make it vegan: Replace the raw honey with maple syrup.
- To add protein: Adding grilled chicken breast, boiled chickpeas, or even more walnuts or roasted pumpkin seeds will increase the satisfaction.
- For cheese lovers: A light sprinkle of feta cheese or Parmigiano will add richness.
- If the bitterness is too strong: Removing the core of the chicory will make it milder. Thinly slicing the radicchio and lightly massaging it with salt will also soften the bitterness.
- If you don't have walnuts: You can substitute with almonds, pecans, or sunflower seeds.
- Make-ahead: The dressing can be stored in the refrigerator for 3 to 4 days, but avoid storing the vegetables after they've been dressed. Tossing them right before eating keeps them crisp.