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Tomato Dandelion Salad

This is an easy salad to make that will complement numerous recipes as a side dish. It is especially good when tomatoes are in season and vine ripened. The combination of flavors in this dish is delicious together, and the dandelion greens add healthy benefits that make this salad special. Make sure you use young tender dandelion greens for this if they are available.

Tomato Dandelion Salad Prep and Cook Time: 15 minutes

Ingredients:
medium sized onion cut in half and sliced thin
2 TBS light vinegar, (apple cider, rice, or white wine)
1 cup hot water
2 large red ripe tomatoes
3 cups chopped young dandelion greens
2 TBS fresh basil cut into large pieces

Dressing:
1 TBS balsamic vinegar
tsp salt
tsp coarse cracked black pepper
extra virgin olive oil to taste
*optional 1 oz crumpled Chevre goat cheese

Directions:


  1. Thinly slice onion and place in a small bowl. Pour 2 TBS light vinegar and 1 cup hot water over onions and marinate while making rest of salad.
  2. Whisk together dressing ingredients adding oil at end a little at a time.
  3. Rinse and chop dandelion greens. Slice tomatoes and place on greens.
  4. Chop dandelion greens, place in basket of a salad spinner, rinse and spin dry. Toss dandelion greens with 2/3 of the dressing. Cut tomatoes in half crosswise and squeeze out juice. Cut into quarters, remove inner pulp and slice. Place on greens.
  5. Squeeze dry marinated onions and lay on top of sliced tomatoes and greens. Drizzle the rest of the dressing over tomatoes, onion and top with basil and goat cheese if desired.

    Serves 4

Healthy Cooking Tips: This salad is great with the dandelion greens if they are young and tender. Older greens are usually too bitter for most people. If young dandelion is not available, use mixed salad greens. Keep this salad in mind to try whenever you have the good fortune to run across young dandelion.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

Tomato, Dandelion Salad
1.00 serving
53.45 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 8306.65 IU 166.1 55.9 excellent
vitamin C 44.00 mg 73.3 24.7 excellent
manganese 0.32 mg 16.0 5.4 very good
dietary fiber 3.24 g 13.0 4.4 very good
potassium 451.11 mg 12.9 4.3 very good
iron 2.23 mg 12.4 4.2 very good
vitamin B6 (pyridoxine) 0.23 mg 11.5 3.9 very good
calcium 114.02 mg 11.4 3.8 very good
vitamin B2 (riboflavin) 0.19 mg 11.2 3.8 very good
vitamin B1 (thiamin) 0.16 mg 10.7 3.6 very good
molybdenum 7.99 mcg 10.7 3.6 very good
vitamin E 1.74 mg 8.7 2.9 good
copper 0.17 mg 8.5 2.9 good
magnesium 32.01 mg 8.0 2.7 good
folate 31.86 mcg 8.0 2.7 good
vitamin K 5.74 mcg 7.2 2.4 good
phosphorus 63.36 mg 6.3 2.1 good
vitamin B3 (niacin) 1.04 mg 5.2 1.8 good
protein 2.48 g 5.0 1.7 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Tomato Dandelion Salad

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