Vegetable Salad Recipe (Healthy & Easy)
User Reviews
5
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Prep Time
10 mins
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Cook Time
5 mins
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Total Time
15 mins
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Servings
4
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Calories
318 kcal
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Course
Appetizer
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Cuisine
International
Vegetable Salad Recipe (Healthy & Easy)
Description
The Vegetable Salad Recipe combines chopped onion, tomatoes, red bell pepper, cucumber, carrot, avocado, and celery in a bowl. A mixture of toasted nuts and seeds, including cashews, pistachios, walnuts, almonds, pumpkin and sunflower seeds, and sesame seeds, adds crunch to the salad. Golden raisins contribute subtle sweetness, while crumbled feta cheese and chopped parsley provide richness and herbaceous notes.
The salad is dressed with a lemon vinaigrette made from extra virgin olive oil, lemon juice, garlic, white pepper, dried thyme, basil, salt, and a touch of sugar. The dressing binds the salad components, imparting a tangy and herbal flavor. The mixture of fresh vegetables and nuts ensures a varied texture from crisp to chewy.
This salad can be served immediately to retain freshness and crispness, making it suited for light lunches, side dishes, or potluck gatherings. The recipe allows flexibility in vegetable choice and nut and seed options depending on preference or allergy considerations.
For make-ahead planning, vegetables can be cut and refrigerated a few hours earlier, dressing prepared and stored for 1 to 2 days, and nuts toasted in advance to preserve crispness. To make a vegan version, omit feta cheese or substitute with a plant-based alternative.
Ingredients
Vegetables
- ⅓ cup onion chopped, can swap with scallions (spring onions
- ½ cup tomato chopped in 0.5 cm cubes
- ½ cup red bell pepper - chopped in 0.5 cm cubes, use any colored bell pepper
- ½ cup cucumber - chopped in 0.5 cm cubes, regular or English cucumber
- ⅓ cup carrot grated, optional
- 1 avocado - medium to large
- 3 tablespoons celery - chopped
Nuts and Seeds
- 1 tablespoon cashews - whole, chopped
- 1 tablespoon pistachio unsalted and shelled, chopped
- 2 to 3 walnuts - chopped
- 1 tablespoon almonds - chopped, optional
- 1 tablespoon pumpkin seeds
- 1 tablespoon sunflower seeds
- 2 teaspoons sesame seeds - white
- 2 tablespoons golden raisins
For Lemon Vinaigrette Dressing
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- ¼ teaspoon garlic minced
- ¼ teaspoon ground white pepper or ground black pepper
- ¼ teaspoon thyme dried
- ¼ teaspoon basil or 3 to 4 fresh basil leaves, torn, dried
- ½ teaspoon salt or add as required
- ½ teaspoon raw sugar or white sugar or brown sugar
Other Ingredients
- ¼ cup (25 grams) feta cheese crumbled
- 2 tablespoons parsley - chopped, flat or curly
For Garnish
- 1 tablespoon feta cheese crumbled
- 1 tablespoon parsley - chopped
Instructions
- First heat a small frying pan or skillet. Add the chopped nuts and seeds except raisins.
- Roast them on a low heat stirring often until crisp and lightly golden. Make sure not to burn them. Set the pan aside.
- In a small bowl, whisk all the ingredients listed under "For Lemon Vinaigrette Dressing" briskly for 2 to 3 minutes, till the consistency thickens slightly.
- Rinse all the veggies. Peel and chop the the cucumber and onions. Chop the tomatoes, red bell pepper, celery. If using carrots, then grate one small carrot. Set the veggies aside.
- Take all the chopped vegetables and celery in a bowl.
- Cut one avocado in two halves. Scoop out the pulp from both the halves and chop them. Add to the mixed vegetables in the bowl.
- Pour the prepared lemon dressing also in the bowl.
- Add in the toasted/roasted nuts, seeds and chopped parsley.
- Next add crumbled feta.
- Toss and mix well so that the veggies are coated evenly with the dressing.
- Serve the vegetable salad immediately. While serving garnish with feta and chopped parsley.
Notes
- Customize the salad by using fresh, seasonal vegetables or what you have available, and optionally roast or steam vegetables.
- Omit any nuts or seeds if allergic, as the recipe is adaptable.
- For best flavor, serve soon after mixing; for prep ahead, chop vegetables and refrigerate for a few hours, and prepare dressing 1 to 2 days in advance.
- Toasted nuts and seeds keep crisp for about a week in an airtight container.
- To make vegan, omit feta cheese or replace with a plant-based alternative.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 318 kcal
% Daily Value*
| Calories | 318kcal | 16% |
| Carbohydrates | 20g | 7% |
| Protein | 7g | 14% |
| Fat | 25g | 38% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 1g | 50% |
| Cholesterol | 12mg | 4% |
| Sodium | 465mg | 19% |
| Potassium | 624mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 9g | 18% |
| Vitamin A | 2958IU | 59% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 2mg | |
| Vitamin B6 | 1mg | |
| Vitamin B12 | 1µg | 42% |
| Vitamin C | 40mg | 44% |
| Vitamin D | 1µg | 5% |
| Vitamin E | 4mg | |
| Vitamin K | 75µg | |
| Calcium | 125mg | 13% |
| Vitamin B9 (Folate) | 84µg | |
| Iron | 2mg | 11% |
| Magnesium | 78mg | 20% |
| Phosphorus | 207mg | |
| Zinc | 2mg |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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