Spinach and mandarin salad

Suitable for vegetarians


A highly nutritious and diverse vegetable, spinach can be served either on its own or mixed with other ingredients to make a savoury entrée. 


Ingredients - Serves 6 Adults

  • 500g / 18 oz. of fresh spinach leaves
  • 1 medium red onion, sliced
  • 1 x 310g / 11 oz. can of mandarin oranges
  • 60ml / 2 fl oz. of red wine vinegar
  • 60ml / 2 fl oz. of water
  • 3 tablespoons of olive oil
  • 2 tablespoons of honey
  • 60g / 2 oz. of sliced almonds, toasted

Method

  1. Fresh spinach is notoriously dirty. Bacteria such as E. coli and Listeria are commonly found in soil, so carefully wash the spinach by first soaking the leaves in a clean sink filled with cold water
  2. After swishing the leaves around in the water, take out only one or two pieces at a time, making sure that there is no remaining soil clinging them
  3. Tear the leaves into bite-size pieces
  4. Combine the spinach and mandarin oranges in a salad bowl
  5. In a small mixing bowl, combine the vinegar, water, olive oil and honey
  6. Beat with a whisk and mix into spinach and oranges
  7. Fry the onions in vegetable oil until they are brown and soft, then mix them into the rest of the salad while still hot
  8. Toast the almonds and mix them into the salad while still hot

Serving Suggestions

This salad is a perfect accompaniment for many dishes. To make it into a meal itself, why not add some grilled chicken or fish and some wholegrain bread

info

Swap the mandarin for apple or pear to change it up

About this Recipe

Spinach is a good source of folate, which is a critical nutrient for women who are planning to become pregnant or who are already pregnant. Folic acid may help prevent serious neurological conditions such as spina bifida

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Spinach and mandarin salad

Serves

6 Adults

6 Adults

Preparation Time

15 Minutes

15 Minutes

Cost

Low

Low

5-a-day

2 Of Your 5 A Day

2 Of Your 5 A Day

Utensils Needed

Frying Pan, Mixing Bowl, Wooden Spoon, Whisk

Frying PanMixing BowlWooden SpoonWhisk
1/6 the recipe contains
Energy
681kj
164kcal
8%
Fat
9.5g
14%
Saturates
1.1g
6%
Sugars
12.3g
14%
Salt
0.3g
5%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (197g)
Energy346Kj 681Kj
83Kcal 164Kcal
Fat4.8g 9.5g
(of which saturates)0.6g 1.1g
Carbohydrate6.6g 13g
(of which sugars)6.2g 12.3g
Fibre1.9g 3.7g
Protein2.3g 4.6g
Salt0.2g 0.3g

Recipe rating

Current rating: 0 (0 ratings)