Radicchio & rocket salad (Insalata di radicchio e rughetta)

Radicchio Salad

Serves 1

  • 1 handful rocket

  • 1 small handful Parmesan cheese, grated

  • ¼ radicchio, finely sliced

  • 1 lug balsamic vinegar

  • 3 lugs extra virgin olive oil

  • a little sea salt

  • freshly ground black pepper

  • a little Parmesan

Get yourself a large bowl and, for each person, toss together a handful of rocket with a small handful of grated Parmesan cheese and a quarter of a radicchio, finely sliced. Dress this with a lug of balsamic vinegar, three times as much extra virgin olive oil, and a little sea salt and freshly ground black pepper. Mix carefully, grate over a little extra Parmesan, and eat straight away. You can vary it by adding things like toasted pine nuts, roasted red onions or crispy bacon.

Nutritional Information

Radicchio & rocket salad (Insalata di radicchio e rughetta)

With a homemade balsamic dressing

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This Italian-style radicchio salad is a lovely light starter or side dish, and a great base recipe
Serves 1
05m
Super easy
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Method

Radicchio, like other bitter leaves such as Belgian endive, dandelions, cicoria and treviso, becomes extra special when its bitterness is balanced with other tastes – like the sweetness of balsamic vinegar, the saltiness of Parmesan, or the crunchy pepperiness of rocket. Sometimes in life you have one particular thing which, on its own, is nothing, yet mix it up in the right combination and somehow it becomes genius – it's like this with recipes, and especially this one.

Get yourself a large bowl and, for each person, toss together a handful of rocket with a small handful of grated Parmesan cheese and a quarter of a radicchio, finely sliced. Dress this with a lug of balsamic vinegar, three times as much extra virgin olive oil, and a little sea salt and freshly ground black pepper. Mix carefully, grate over a little extra Parmesan, and eat straight away. You can vary it by adding things like toasted pine nuts, roasted red onions or crispy bacon.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 419
    21%
  • Carbs 4.8g
    2%
  • Sugar 3.2g 4%
  • Fat 38.0g 54%
  • Saturates 10.7g 54%
  • Protein 13.8g 31%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 handful rocket

  • 1 small handful Parmesan cheese, grated

  • ¼ radicchio, finely sliced

  • 1 lug balsamic vinegar

  • 3 lugs extra virgin olive oil

  • a little sea salt

  • freshly ground black pepper

  • a little Parmesan