Green Leaves Mix and Vegetables Salad Overview
Green Leaves Mix and Vegetables Salad is a light, refreshing, and nutritious dish that combines leafy greens with crunchy vegetables and a tangy, savory dressing. This versatile salad can be served as a standalone meal, a healthy snack, or a side dish to complement other dishes. Packed with vibrant colors and a medley of textures, it’s a delightful way to incorporate essential nutrients into your diet while enjoying a flavorful experience.
Ingredients
This salad includes a wholesome mix of fresh vegetables and a simple yet flavorful dressing:
- Cabbage: Adds crunch and a slightly sweet flavor.
- Carrot: Provides natural sweetness and vibrant color.
- Tomato: Adds juiciness and a tangy-sweet taste.
- Lettuce and Iceberg Lettuce: Offer a refreshing crunch and mild flavor.
- Cucumber: Contributes hydration and crispness.
- Onion: Adds a sharp, savory bite.
Dressing Ingredients:
- Lemon juice: Provides tanginess and a refreshing citrus flavor.
- Himalayan salt: Enhances flavor and adds trace minerals.
- Black pepper: Gives a subtle kick of warmth.
- Olive oil: Adds richness and smoothness.
- Vinegar: Balances the flavors with tangy acidity.
- Dijon mustard: Adds a creamy, slightly spicy depth to the dressing.
- Minced garlic cloves: Infuse the dressing with a savory aroma and flavor.
Health Benefits
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High in Vitamins and Minerals:
- Cabbage, carrots, lettuce, and tomatoes are rich in vitamins A, C, and K, essential for immunity, skin health, and bone strength.
- Cucumber and onions provide hydration and antioxidants.
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Low in Calories:
- This salad is naturally low in calories, making it an excellent choice for weight management.
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Rich in Fiber:
- The vegetables, especially cabbage and carrots, are high in dietary fiber, promoting digestive health and satiety.
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Healthy Fats:
- Olive oil provides monounsaturated fats, which support heart health and reduce inflammation.
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Antioxidant Power:
- Tomatoes, onions, and garlic are packed with antioxidants that help combat free radicals in the body.
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Detoxifying Properties:
- Lemon juice and vinegar aid digestion and may help detoxify the body.
Nutritional Value (Approx. per serving)
- Calories: 100-150 kcal
- Carbohydrates: 8-10g (from vegetables)
- Protein: 2-3g
- Fat: 5-7g (from olive oil and Dijon mustard)
- Fiber: 3-4g
- Vitamins: High in vitamin A, C, and K.
- Minerals: Contains potassium, calcium, and magnesium.
Taste Profile
This salad offers a delightful blend of flavors and textures:
- Crunchy: From cabbage, carrots, lettuce, and cucumber.
- Zesty and Tangy: Lemon juice and vinegar provide a refreshing acidity.
- Savory and Slightly Spicy: The garlic, black pepper, and Dijon mustard add depth and warmth.
- Lightly Sweet: Carrots and tomatoes bring a hint of natural sweetness.
- Smooth and Rich: Olive oil ties everything together with a silky finish.
The result is a well-balanced, refreshing salad that feels light yet satisfying. Its versatility makes it perfect as a side dish, a starter, or even a light meal on its own.