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5 from 1 vote

Fall Simple Salad with Pears and Seeds

This diabetes-friendly Fall Simple Salad with Pears and Seeds perfectly captures the essence of autumn by combining the crisp, sweet flavours of pear with the earthy crunch of toasted pumpkin seeds. Dressed in a light, honey-infused vinaigrette, it's a refreshing, nutritious side dish ideal for any fall gathering or a wholesome, quick lunch.
Servings: 6
Calories: 145.1kcal
Prep Time15 minutes
Cook Time5 minutes
Total Time20 minutes

Ingredients

  • 2 head lettuce Boston, washed and torn into large pieces
  • 10 leaves radicchio
  • 2 pear peeled, cored and sliced in 20 or so pieces
  • ½ cup pumpkin seeds
  • 1 tbsp brown sugar

Dressing

  • 3 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tsp honey
  • 1 pinch pepper or to taste

Equipment

  • Large bowl
  • Small bowl
  • Small frying pan

Instructions

  • Mix the Boston and the radicchio lettuce in a large bowl, refrigerate.
    2 head lettuce, 10 leaves radicchio
  • Heat a small frying pan to medium, and place the pumpkin seeds to toast for 5 minutes, tossing a few times. Sprinkle with the brown sugar and toss for about 2-3 minutes. Remove from heat and transfer seeds to a piece of parchment paper to cool.
    ½ cup pumpkin seeds, 1 tbsp brown sugar
  • Make the Dressing. In a small bowl mix together the olive oil, white wine vinegar, honey, and pepper. Set aside.
    3 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp honey, 1 pinch pepper
  • When ready to serve, toss the pears through the lettuce leaves and dress the leaves with all the dressing, sprinkle with pepper and place on a large platter or individual plates. Sprinkle with toasted seeds.
    2 pear

Cooking Tips

  • Lettuce preparation: Ensure the lettuce is dry after washing to prevent the salad from becoming soggy when dressed.
  • Toasting seeds: Keep an eye on the pumpkin seeds as they toast to prevent burning, especially after adding sugar, as it can caramelize quickly.
  • Pear slicing: Slice the pears just before serving to prevent browning. A bit of lemon juice can also help if they need to sit out for a bit.
  • Dressing: Adjust the honey and vinegar in the dressing according to taste; more honey for sweetness or more vinegar for acidity.

Nutrition

Nutrition Facts
Fall Simple Salad with Pears and Seeds
Serving Size
 
2 cups
Amount per Serving
Calories
145.1
% Daily Value*
Fat
 
9.8
g
15
%
Saturated Fat
 
1.5
g
9
%
Trans Fat
 
0.003
g
Sodium
 
5.2
mg
0
%
Potassium
 
251.6
mg
7
%
Carbohydrates
 
13.8
g
5
%
Fiber
 
2.8
g
12
%
Sugar
 
9.3
g
10
%
Protein
 
2.6
g
5
%
Vitamin C
 
4.8
mg
6
%
Calcium
 
29.2
mg
3
%
Iron
 
1.3
mg
7
%
Magnesium
 
43.4
mg
11
%
Zinc
 
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.