The Best Chicory Salad (aka my Dinner Party Salad)
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Why I love chicory salad
I started to look for ways to enjoy radicchio after I read Eating on the Wild Side by Jo Robinson (I highly recommend this book for anyone interested in nutrition and plant-based eating). With 4X more antioxidants than romaine, Rosso di Treviso radicchio was one of the three superstar salad “greens” she recommended.
This varietal is the oblong type of radicchio with magenta leaves and white ribs and veins. It has 3X more bio nutrients than the other common varietal, Rosso di Chioggia (which is still nutrition, but pick Rosso di Treviso if you have the option!). (source)
Chicories in general, are very nutritious and have their own unique profile of vitamins and minerals compared to regular lettuce. This is one reason I aim for a rich array of diverse plants in my diet. This article from Harvard Health points out that “variety is as important as quantity” when it comes to eating fruits and vegetables since they all contain different nutrients– and you can’t get everything you need from just a handful of plants.
For me, this chicory salad is heaven. I love the combination of crunchy and slightly bitter chicories, healthy fat from creamy avocado, and the bright, sweet citrus and vitamin C from orange. The fact that it also contains one of my favorite ingredients, hearts of palm, is the cherry on top. They are a great source of vitamins and minerals as well!
Why this is my go-to salad for a dinner party:
- The chicory salad greens are easy to prep in advance (once prepped, they keep very well in an airtight, glass storage containers for a couple of days in the refrigerator–though I usually don’t prep more than one day in advance).
- The other steps are very quick and simple (chopping avocado, hearts of palm and orange, plus a simple dressing).
- I love serving something unique when we’re hosting a special meal, and of course I always want it to be delicious and healthy!
The Best Chicory Salad (aka my go-to Dinner Party Salad)
- Prep Time: 25 minutes
- Total Time: 25 minutes
- Yield: 6 servings 1x
- Category: Salad
Description
This chicory salad checks all the boxes for me. Most importantly, it’s absolutely delicious–I love the balance of the slightly bitter chicories, sweet citrus, creamy avocado, and the texture and subtle flavor from the hearts of palm. This has become my go-to for dinner parties and when I feel the need to shake up my usual salad routine of mixed greens.
I also love the nutritional profile and health benefits of these chicory greens and getting a diverse array of plants in my diet. This article from Harvard Health points out that “variety is as important as quantity” when it comes to eating fruits and vegetables.
Ingredients
- 1 Head of frisee lettuce (aks curly endive)
- 1 Head of radicchio (look for the Rosso di Treviso varietal if you can – it looks more like a red endive with white veins and ribs rather than a round head like a cabbage. This varietal has 3x more bio-nutrients than Chioggia varietal (source)).
- 2–3 Heads of Belgian endive
- 1 Avocado
- 1 Orange (start with 1/2 an orange in the salad, but you may want to add the whole thing)
- 1 Jar of hearts of palm (roughly 1 cup chopped)
For Dressing:
- 2 teaspoons champagne vinegar
- 1–2 tablespoons unfiltered extra virgin olive oil
- Salt & pepper to taste
Instructions
- Thoroughly rinse all produce. The frisee can have a lot of dirt, so I like to give it a through rinse in the sink and then submerge it in a bowl of cold water for a few minutes to make sure I get all the dirt out.
- Use a salad spinner to remove excess water.
- Chop frisee, endive, and radicchio. This can be done up to a day in advance as long as you store it in an airtight container in the refrigerator (I recommend airtight, large glass storage containers).
- Shortly before serving, chop avocado, orange and hearts of palm. Since avocados can turn brown, you might want to do those last. I have been able to do this an hour or two in advance and keep them looking good by splashing a bit of lemon juice on them.
- Combine all of your chopped ingredients (starting with just half the chopped orange) and drizzle with olive oil, champagne vinegar, salt and pepper. Toss and taste and adjust seasoning as needed.
Notes
The chicory greens are mildly bitter (which I happen to love!), but if you’d like a more mellow flavor, you could use more endive and start with half a radicchio. You could also add some extra avocado and / or orange. Keep in mind that the radicchio is one of the most nutritious things you can eat, and over time, you may enjoy the slightly bitter flavor more and more.
Keywords: Chicory salad, superfood salad, endive and radicchio salad, avocado salad, citrus salad
Delicious healthy salad that feels fresh and festive. Recommend switching out the frisée for butter lettuce or arugula for a little more substantial version.
★★★★★
You’re right – it’s such a fresh and bright combination of flavor! Swapping out a chicory or just beefing one up (based on preference or availability) definitely works!
This is an amazingly delicious salad!!!
I always enjoy hearts of palm and avocado. A lot citrus is an added bonus. Lots of different flavors and tastes! SO Healthy too !
★★★★★
This is an amazingly delicious salad!!!
I always enjoy hearts of palm and avocado. Added citrus is a bonus. Lots of different flavors and tastes! SO Healthy too !
★★★★★