Rocket Salad with Tomato, Mozzarella, Orange and Walnuts
This colourful salad is a brilliant post-workout plate: peppery rocket meets juicy cherry tomatoes, creamy buffalo mozzarella and sweet orange. Walnuts add the crunch, and a dressing of walnut oil, white wine vinegar and a splash of orange juice pulls everything together into something fresh and aromatic. It's flexible, quick to throw together and easy to adapt with whatever you have in the fridge.
Ingredients
- 100 g rocket
- 10 cherry tomatoes
- 1 ball buffalo mozzarella
- 1 orange
- 10 walnut halves
- 4 tbsp walnut oil, or extra-virgin olive oil
- 2 tbsp white wine vinegar
- 2 tbsp balsamic vinegar
- 1 tsp mustard
- 2 tbsp orange juice, ideally caught while peeling the orange
- salt
- pepper
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 1 Serving |
|---|---|---|
| Calories | 680 kcal | 680 kcal |
| Carbohydrates | 22 g | 22 g |
| Protein | 28 g | 28 g |
| Fat | 52 g | 52 g |
| Fibre | 4 g | 4 g |
| of which sugar | 16 g | 16 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
- Wash the rocket and spin it dry, then arrange it on a plate.
- Wash the cherry tomatoes, halve them and scatter over the rocket.
- Peel the orange, catching any juice that runs out in a small bowl. Cut the orange into bite-sized pieces.
- Tear the buffalo mozzarella into small pieces and roughly break up the walnuts.
- Scatter the orange pieces, mozzarella and walnuts over the salad.
- For the dressing, whisk the walnut oil, white wine vinegar, balsamic vinegar, mustard and orange juice together in the bowl until smooth, then season with salt and pepper.
- Drizzle the dressing evenly over the salad and serve straight away.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 680 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 28 g |
| Fat | 52 g |
| Fibre | 4 g |
| of which sugar | 16 g |
Frequently asked questions
Can I swap the mozzarella for another cheese?
Yes, goat's cheese rounds or feta work beautifully too. For an extra treat, briefly pan-fry goat's cheese in a little caramelised honey.
Is this salad low in carbs?
It is fairly low in carbohydrates. Most of the carbs come from the orange and the dressing, so it fits well into a low-carb way of eating.
What other ingredients work well in this salad?
Blueberries, carrots, cucumber, radishes, strawberries or spring onions all make great additions that pair nicely with rocket and the walnut oil dressing.
Can I make the dressing ahead?
Yes, keep it in a sealed jar in the fridge for one to two days. Give it a quick shake or stir before using.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.