This is a great cold weather salad. Both the raddichio and blood oranges are cold weather, winter items and the seared merguez brings a nice warmth to the mix. Living in Colorado we have access to super high quality local lamb which in turn makes some very delicious merguez sausage!
Further Food Nutritionist Commentary:
There are two types of iron: heme iron (found in animal-based products) and non-heme iron (found in vegetables, fruits, grains, egg yolks, nuts and seeds). Heme iron, which is present in the merguez sausage, is more efficiently absorbed than non-heme iron. So how can you increase the absorption of plant-based iron sources? Pair these foods with vitamin C, which counteracts the effects of the phytonutrients that inhibit non-heme iron absorption. By adding blood oranges to the radicchio, a higher percentage of non-heme iron can be absorbed from the plant greens.
By Megan Fahey, MS, Nutritionist
Radicchio salad with blood oranges, chickpeas & merguez sausage
1 head of raddichio (cut into ½ inch ribbons)
2 blood oranges (juice saved and segmented)
½ teaspoon red wine vinegar
1 teaspoon extra virgin olive oil
1/2 teaspoon salt
1 cup cooked chickpeas (drained)
2 tablespoons mint leaves
2 tablespoons parsley leaves
2 tablespoons cilantro leaves
2 tablespoons celery heart leaves
1/2 pound merguez sausage
- In a small bowl whisk together 2 tablespoons of the blood orange juice, vinegar, and olive oil and season lightly with salt.
- In a large mixing bowl, combine the cut raddichio, chickpeas, herbs & orange segments.
- Dress the salad with the dressing and spoon into serving dishes.
- In a large sauté pan heat the olive oil on medium high.
- When the oil is simmering and about to smoke, break the merguez up (if not sliced) and carefully layout into the pan.
- Once a good dark sear is achieved flip the pieces over. After about another 2 minutes it should be just about cooked through, still a little pink in the middle.
- Spoon the hot merguez pieces over the salad, drizzling the fragrant cooking oils over too, as the final step in dressing the salad. Enjoy!
Per Serving: Calories: 142; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 19mg; Sodium: 243mg; Potassium: 209mg; Carbohydrate: 14g; Fiber: 3g; Sugar: 5g; Protein: 10g
Nutrition Bonus: Vit C: 51%; Iron:6%
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