Heart-Healthy Italian Salad with Homemade Italian Dressing
Brighten up your table with this *Heart-Healthy Italian Salad with Homemade Italian Dressing*, a vibrant and nutritious dish packed with Mediterranean flavors! With a medley of crisp mixed greens, juicy cherry tomatoes, crunchy cucumbers, red bell peppers, savory artichoke hearts, and tangy Kalamata olives, this salad is as delicious as it is nourishing. Tossed in a zesty homemade Italian dressing made with heart-healthy extra-virgin olive oil, red wine vinegar, garlic, and aromatic herbs like oregano and basil, every bite bursts with freshness. Topped with a delicate sprinkle of shaved Parmesan, this salad is a perfect guilt-free indulgence that can be enjoyed as a light main course or a flavorful side. Ready in just 20 minutes, it's an effortless way to embrace wholesome eating while savoring classic Italian-inspired flavors. Keywords: heart-healthy salad, Italian salad, homemade Italian dressing, Mediterranean recipe, healthy dinner idea.
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Recipe Information
Ingredients
- 8 cups Mixed salad greens (such as romaine, arugula, and spinach)
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, sliced
- 1 Red bell pepper, sliced
- 0.5 medium Red onion, thinly sliced
- 1 cup Artichoke hearts, drained and quartered
- 0.5 cup Kalamata olives, pitted and halved
- 0.25 cup Parmesan cheese, shaved
- 0.25 cup Extra-virgin olive oil
- 3 tablespoons Red wine vinegar
- 2 cloves Garlic, minced
- 1 teaspoon Dijon mustard
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
In a large salad bowl, combine the mixed salad greens, cherry tomatoes, sliced cucumber, red bell pepper, red onion, artichoke hearts, and Kalamata olives.
In a small mixing bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, dried basil, salt, and black pepper to make the dressing.
Pour the homemade Italian dressing over the salad ingredients in the large bowl.
Toss the salad gently to ensure all ingredients are evenly coated with the dressing.
Sprinkle the shaved Parmesan cheese over the top of the salad.
Serve immediately and enjoy as a refreshing meal or side dish. For added heart-health benefits, pair with whole-grain bread.
Nutrition Facts
Calories |
1369 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.1 g | 139% | |
| Saturated Fat | 24.4 g | 122% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 4018 mg | 175% | |
| Total Carbohydrate | 76.1 g | 28% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 16.3 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 1095 mg | 84% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2750 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.
