Heart-Healthy Georgian Salad
Bursting with vibrant colors and bold, fresh flavors, this Heart-Healthy Georgian Salad is a wholesome and delicious way to bring the authentic tastes of Georgia to your table. Made with juicy red tomatoes, crisp cucumber, and aromatic red onion, this salad also features a unique twist with the addition of coarsely ground walnuts, fresh herbs like cilantro and parsley, and a pop of tart sweetness from pomegranate seeds. Tossed in a zesty dressing of extra virgin olive oil, red wine vinegar, and garlic, this nutritious dish is not only simple to prepare in just 20 minutes but also rich in antioxidants, healthy fats, and essential nutrients. Perfect as a light lunch or an impressive side dish, this salad is a must-try for those seeking both flavor and heart-healthy goodness. Keywords: Georgian salad, heart-healthy, antioxidant-rich salad, healthy side dish, pomegranate and walnut salad.
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Recipe Information
Ingredients
- 2 large red tomatoes
- 1 large cucumber
- 1 small red onion
- 50 grams walnuts
- 1 bunch fresh cilantro
- 1 bunch fresh parsley
- 50 grams pomegranate seeds
- 2 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 2 small garlic cloves
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Start by washing all the vegetables thoroughly.
Chop the tomatoes into medium-sized cubes and place them in a large salad bowl.
Peel the cucumber and cut it in half lengthwise. Then slice each half into half-moon shapes and add to the salad bowl.
Finely slice the red onion and add it to the bowl with the tomatoes and cucumber.
In a small food processor, pulse the walnuts until they are coarsely ground. Be careful not to over-process them into a paste.
Add the ground walnuts to the salad bowl.
Finely chop the cilantro and parsley, then add them to the bowl.
Sprinkle in the pomegranate seeds for an added burst of flavor and texture.
In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, salt, and black pepper until fully combined.
Pour the dressing over the salad and gently toss all the ingredients until they are well mixed and coated with the dressing.
Taste and adjust seasoning if necessary.
Serve immediately or let the salad sit for about 10 minutes to allow the flavors to meld, then enjoy your Heart-Healthy Georgian Salad!
Nutrition Facts
Calories |
828 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.4 g | 81% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 23.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1275 mg | 55% | |
| Total Carbohydrate | 62.5 g | 23% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 29.7 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 315 mg | 24% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 2740 mg | 58% | |
*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.
