Heart-Healthy Salada Mista
Brighten up your table with this colorful and nutrient-packed Heart-Healthy Salada Mista—a vibrant twist on the classic mixed salad. Bursting with fresh romaine lettuce, peppery arugula, ripe cherry tomatoes, crunchy cucumbers, and sweet red bell peppers, this Mediterranean-inspired dish is as delicious as it is nutritious. Creamy avocado and omega-3-rich walnuts add heart-healthy fats, while a zesty dressing of extra virgin olive oil and lemon juice ties everything together. Finished with a sprinkle of fresh parsley for a fragrant boost, this no-cook salad is ready in just 20 minutes, making it perfect for busy weeknights or light, wholesome lunches. Packed with vitamins, fiber, and flavor, Salada Mista is a must-try for anyone seeking a fresh, health-conscious recipe.
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Recipe Information
Ingredients
- 1 head Romaine lettuce
- 100 grams Arugula
- 200 grams Cherry tomatoes
- 1 medium-sized Cucumber
- 1 large Red bell pepper
- 0.5 medium Red onion
- 1 large Avocado
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Freshly ground black pepper
- 2 tablespoons Fresh parsley
- 50 grams Walnuts
Instructions
Wash and dry the romaine lettuce thoroughly. Tear the leaves into bite-sized pieces and place them in a large salad bowl.
Add the arugula to the bowl with the romaine lettuce.
Rinse the cherry tomatoes and slice them in half. Add them to the salad bowl.
Peel the cucumber, slice it lengthwise, remove seeds if desired, and then cut it into thin half-moons. Add these to the bowl.
Slice the red bell pepper into thin strips and add them to the salad.
Thinly slice half of a red onion and mix it into the salad.
Cut the avocado in half, remove the seed, and dice the flesh. Add the avocado to the salad, ensuring it's evenly distributed.
In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, salt, and freshly ground black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine, making sure that the dressing coats all the ingredients evenly.
Finely chop the fresh parsley and sprinkle it over the top of the salad.
Roughly chop the walnuts and scatter them over the salad for a crunchy texture.
Serve immediately and enjoy your heart-healthy Salada Mista.
Nutrition Facts
Calories |
1272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.0 g | 137% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 27.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1418 mg | 62% | |
| Total Carbohydrate | 77.7 g | 28% | |
| Dietary Fiber | 34.3 g | 122% | |
| Total Sugars | 26.9 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 544 mg | 42% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 4004 mg | 85% | |
*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.
