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Crunch Salad

Crunch Salad

Crunch Salad is a vibrant and refreshing midday meal that combines crisp greens, crunchy vegetables, toasted nuts, and fresh fruits with a zesty or creamy dressing. This quick and nutritious salad offers a perfect balance of textures and flavors, making it an invigorating and customizable option suitable for various dietary preferences.

  • Total Time: 15 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

Fresh Greens

  • 2 cups mixed romaine, spinach, and kale, washed and chopped

Crunchy Vegetables

  • 1 cup cucumber, diced
  • 1 cup bell peppers, diced
  • 1/2 cup shredded carrots

Fresh Fruits

  • 1 cup apples or pears, diced

Toasted Nuts or Seeds

  • 1/2 cup walnuts, almonds, or sunflower seeds, toasted

Creamy Dressing (Choose One)

  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • 1 tsp honey or mustard (optional)
  • Salt and pepper, to taste
  • OR
  • 1 ripe avocado
  • Juice of 1 lime
  • Fresh herbs (parsley, cilantro, or basil), chopped

Fresh Herbs

  • 2 tbsp parsley, cilantro, or basil, chopped

Instructions

  1. Prepare the Greens: Wash and dry the fresh greens thoroughly using a salad spinner or clean kitchen towel. Chop into bite-sized pieces and place them in a large mixing bowl to form the salad base.
  2. Chop the Vegetables and Fruit: Dice cucumbers, bell peppers, and apples or pears into small pieces. Shred the carrots finely to maximize crunch. Add all the chopped vegetables and fruit to the bowl with the greens.
  3. Toast the Nuts or Seeds: Heat a dry skillet over medium heat and lightly toast your choice of nuts or seeds, stirring frequently until fragrant and slightly browned. Remove from heat and let cool before adding to the salad.
  4. Prepare the Dressing: For lemon vinaigrette, whisk together lemon juice, olive oil, salt, pepper, and honey or mustard if desired. For creamy dressing, blend avocado, lime juice, and fresh herbs until smooth.
  5. Toss and Serve: Pour the dressing over the salad mixture and toss well to evenly coat all ingredients. Sprinkle the toasted nuts and fresh herbs on top and serve immediately.

Notes

  • Use a salad spinner to dry greens thoroughly to prevent sogginess.
  • Chop vegetables uniformly for consistent texture and easier eating.
  • Toast nuts carefully to avoid burning and bitterness.
  • Add dressing just before serving to preserve crunchiness.
  • Add fresh herbs right before serving for vibrant flavor.
  • Store nuts and dressing separately if prepping ahead to maintain freshness.
  • Author: Lina
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Category: Appetizers
  • Method: No-cook
  • Cuisine: American
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 bowl (approximately 1/4 recipe)
  • Calories: 250
  • Sugar: 8g
  • Sodium: 150mg
  • Fat: 18g
  • Saturated Fat: 2.5g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 6g
  • Protein: 5g
  • Cholesterol: 0mg

Keywords: crunch salad, fresh salad, healthy lunch, gluten free, quick salad, vegetable salad, vegan option, easy salad recipe