Heart-Healthy Classic Italian Salad
Elevate your mealtime with this **Heart-Healthy Classic Italian Salad**, a vibrant, nutrient-packed recipe that's as delicious as it is good for you. Featuring a medley of fresh mixed greens like arugula, spinach, and romaine, paired with colorful cherry tomatoes, crisp cucumbers, and sliced bell peppers, this salad is a feast for both the eyes and palate. Brimming with Mediterranean flavors from juicy Kalamata olives, creamy avocado, and fragrant torn basil leaves, it's all tied together with a zesty homemade dressing of extra-virgin olive oil, fresh lemon juice, and minced garlic. Perfect for a quick 20-minute prep, this salad is low in sodium while delivering heart-healthy fats thanks to the olive oil and avocado. Serve as a light lunch, refreshing side dish, or an elegant starter to impress your guests. Healthy, flavorful, and easy—this classic Italian salad is destined to become your go-to for wholesome meals!
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Recipe Information
Ingredients
- 6 cups Mixed Salad Greens (arugula, spinach, romaine)
- 1 cup Cherry Tomatoes, halved
- 1 medium Cucumber, sliced
- 0.5 medium Red Onion, thinly sliced
- 1 medium Red Bell Pepper, sliced
- 0.5 cup Kalamata Olives, pitted and halved
- 1 medium Avocado, diced
- 0.5 cup Fresh Basil Leaves, torn
- 3 tablespoons Extra-Virgin Olive Oil
- 1 medium Lemon, juiced
- 1 clove Garlic, minced
- 0.5 teaspoon Salt
- 0.5 teaspoon Black Pepper, freshly ground
Instructions
Rinse and dry the salad greens thoroughly. Place in a large salad bowl.
Add the halved cherry tomatoes, sliced cucumber, thinly sliced red onion, sliced red bell pepper, and halved Kalamata olives to the bowl with the greens.
Gently fold in the diced avocado to prevent it from mushing.
Sprinkle the torn basil leaves over the top of the salad.
In a small bowl, whisk together the extra-virgin olive oil, freshly squeezed lemon juice, minced garlic, salt, and black pepper until well combined.
Drizzle the olive oil and lemon dressing over the salad ingredients.
Toss the salad gently until all the ingredients are coated with the dressing.
Serve immediately and enjoy a delicious and heart-healthy Italian salad.
Nutrition Facts
Calories |
1084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.6 g | 117% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2841 mg | 124% | |
| Total Carbohydrate | 63.9 g | 23% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 18.0 g | ||
| Protein | 16.1 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 516 mg | 40% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2754 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
