Mexican Salad Overview
Mexican Salad is a vibrant and flavorful dish that combines fresh, wholesome ingredients with a zesty dressing to create a perfect blend of taste and nutrition. This salad is versatile, easy to prepare, and suitable for various occasions, from light lunches to festive gatherings. With its colorful appearance and diverse textures, Mexican Salad is a visual and culinary delight.
Health Benefits
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Rich in Nutrients:
- Lettuce, tomatoes, and avocado provide a rich source of vitamins A, C, and E, essential for skin health and immunity.
- Kidney beans and corn are packed with protein, fiber, and essential minerals like magnesium and iron.
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Heart-Healthy:
- Extra virgin olive oil and avocado are loaded with healthy monounsaturated fats, which promote heart health and help reduce bad cholesterol.
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Boosts Digestion:
- Fiber-rich ingredients such as lettuce, kidney beans, and corn improve digestion and promote a healthy gut.
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Anti-Inflammatory Properties:
- Ingredients like garlic, oregano, and chili flakes have anti-inflammatory compounds that can help reduce inflammation in the body.
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Weight Management:
- This low-calorie salad is filling and nutrient-dense, making it an excellent choice for weight watchers.
Nutritional Value (Approx. per serving)
- Calories: 200-250 kcal
- Protein: 6-8 g
- Fat: 10-12 g (healthy fats)
- Carbohydrates: 25-30 g
- Fiber: 6-8 g
- Vitamins & Minerals: High in vitamin C, potassium, and folate.
Taste Profile
Mexican Salad offers a delightful mix of tastes and textures:
- Fresh and Crisp: The lettuce and spring onions add a refreshing crunch.
- Tangy and Zesty: Lemon juice, oregano, and garlic give the dressing a tangy and aromatic flavor.
- Creamy: Avocado provides a buttery, creamy texture that balances the tangy notes.
- Mild Heat: A hint of chili flakes adds just the right amount of spice.
- Satisfying: The protein-rich kidney beans and sweet corn enhance the heartiness of the salad.
Ingredients
For the Dressing:
- extra virgin olive oil
- Fresh coriander leaves (roughly chopped)
- cloves of garlic (finely minced)
- dried oregano
- lemon juice
- cumin powder
- chili flakes
For the Salad:
- lettuce
- Tomatoes
- Corn (boiled or fresh)
- kidney beans (boiled)
- avocado
- Spring onions (chopped)
How to Serve
Toss the salad ingredients with the prepared dressing right before serving to ensure the lettuce stays crisp and fresh. Garnish with extra coriander leaves or a sprinkle of chili flakes for added flavor.
This salad pairs wonderfully with grilled chicken, tacos, or even as a standalone light meal