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Be Healthy, Diet, Feel Great, Nutrition, Recipes, Weight Management

Spring salad with watercress dressing


Broad beans and watercress are in season in July. They go together wonderfully in this spring fresh summery salad. They are best bought at a farmers market and used quickly for maximum nutrition.

Why is it good for you? Watercress contains significant amounts of iron, calcium, iodine, manganese, and folic acid, in addition to vitamins A, B6, C, and K. Watercress is also a significant source of omega-3 fatty acids.

Many benefits from eating watercress are claimed, such as that it acts as a stimulant, a source of phytochemicals and antioxidants, a diuretic, an expectorant, and a digestive aid. It also is widely believed to help defend against lung cancer. So get munching on some watercress.

At almost 500kcal per serving it’s not a ‘light salad’ but it will give you a fabulous 25g of protein and plenty of energy so do enjoy it!

Spring salad with watercress dressing

Ingredients (serves 4)

  • 550g new potatoes, scrubbed
  • 800g young broad beans in the pod (to give about 200g/8oz shelled beans)
  • 200g fresh young asparagus
  • 400g young peas in the pod (to give about 100g/4oz shelled peas)
  • 90g pack prosciutto, sliced into ribbons
  • 125g bag mixed salad leaves
  • 100g pecorino cheese, shaved

For the dressing

  • 50g fresh watercress, roughly chopped
  • 6 tbsp extra-virgin olive oil
  • 2 tbsp cider vinegar
  • pinch sugar

Method

  1. Cook the potatoes in boiling salted water for 10-15 minutes until tender. Drain and halve when cool enough to handle; set aside. Blanch the shelled broad beans and the asparagus in boiling salted water for 2-3 minutes. Drain in a sieve and cool under running cold water. Drain again, fish out the asparagus, then peel off the hard outer skins from the beans – make a nick in the tops and pop the beans out. Blanch the shelled peas in a separate pan for 1 minute. Toss the asparagus, beans, peas, potatoes and prosciutto together.
  2. For the dressing, put all the ingredients in a blender or food processor and blitz until really smooth and bright green. Season with salt and pepper. To serve, toss the salad leaves with a spoonful or two of dressing and arrange on plates. Pile  e vegetable mixture on top, season, then drizzle over the remaining dressing and scatter with the pecorino.
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