Chicory Salad with Orange and Walnuts
When the temperature drops outside, this chicory salad with orange and walnuts brings colour and freshness to the table. The gentle bitterness of the chicory meets juicy orange segments and crunchy walnuts, while a honey-sweet walnut oil dressing ties it all together. It works just as well as a light lunch as it does an elegant starter. Quick to make, seasonal and genuinely delicious.
Ingredients
- 500 g chicory, known as endive or Belgian endive in the US
- 2-3 oranges
- 1 handful walnuts, chopped
- 1 tbsp white wine vinegar
- 1 tbsp orange juice
- 2 tbsp walnut oil
- 2 tsp honey, to taste
- salt, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 195 kcal | 780 kcal |
| Carbohydrates | 15 g | 60 g |
| Protein | 3 g | 12 g |
| Fat | 13 g | 52 g |
| Fibre | 4 g | 16 g |
| of which sugar | 11 g | 44 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Slice the chicory into thin strips and cut out the core, which is where most of the bitterness sits.
- Peel the oranges and cut into small cubes. If you prefer, you can segment them instead.
- Combine the chicory and orange in a bowl and scatter over the chopped walnuts.
- For the dressing, whisk together the white wine vinegar, orange juice, walnut oil and honey to taste.
- Season the dressing with salt, then spoon it evenly over the salad. Serve straight away.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 195 kcal |
|---|---|
| Carbohydrates | 15 g |
| Protein | 3 g |
| Fat | 13 g |
| Fibre | 4 g |
| of which sugar | 11 g |
Frequently asked questions
Why does chicory taste so bitter?
The bitter compounds are concentrated in the core. Simply cut it out and the chicory will taste noticeably milder.
Can I make this salad ahead?
It's best served fresh, as chicory oxidises quickly once cut. Keep the dressing separate and add it just before serving.
How do I segment an orange properly?
Slice off the top and bottom, then cut away the peel from top to bottom. Next, use a sharp knife to release each segment from between the white membranes.
What makes this salad a good light option?
It's light and naturally gluten-free, and the walnuts and walnut oil add satisfying flavour and texture. Nutrition values are estimates and can vary.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.