Heart-Healthy Savory Mushroom Salad
Elevate your salad game with this delicious and nutritious Heart-Healthy Savory Mushroom Salad, a perfect combination of flavor and wellness! This recipe features a medley of tender sautéed mushrooms like cremini, shiitake, and oyster, paired with crisp baby spinach leaves, juicy cherry tomatoes, and pungent red onion for a vibrant, wholesome base. The tangy dressing, crafted from extra virgin olive oil, balsamic vinegar, Dijon mustard, and a touch of lemon juice, ties everything together beautifully while maintaining a low-sodium, heart-friendly profile. Fresh parsley and thyme add a burst of herbal freshness, making each bite a delight. Ready in just 30 minutes, this quick, easy, and nutrient-packed salad is perfect as a light lunch or a sophisticated side dish that shines. Whether served immediately or chilled for the flavors to meld, this salad is a testament to healthy eating that never sacrifices taste.
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Recipe Information
Ingredients
- 300 grams Mixed mushrooms (such as cremini, shiitake, and oyster)
- 150 grams Baby spinach leaves
- 200 grams Cherry tomatoes
- 0.5 Red onion, thinly sliced
- 1 Garlic clove, minced
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Fresh thyme, leaves only
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
Instructions
Clean the mushrooms by wiping them with a damp cloth and slice them evenly.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the mushrooms to the skillet and sauté them for about 5-7 minutes until they are browned and tender. Add the minced garlic in the last 1 minute of cooking. Remove from heat and set aside.
While the mushrooms are cooking, halve the cherry tomatoes and thinly slice the red onion.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil, balsamic vinegar, Dijon mustard, lemon juice, salt, and black pepper to create the dressing.
In a large salad bowl, combine the baby spinach, sautéed mushrooms, cherry tomatoes, and red onion.
Drizzle the dressing over the salad and toss gently to combine.
Sprinkle the chopped parsley and fresh thyme over the salad as garnish.
Serve immediately or refrigerate for up to 1 hour before serving for the flavors to meld.
Nutrition Facts
Calories |
552 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1456 mg | 63% | |
| Total Carbohydrate | 32.6 g | 12% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 14.6 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 227 mg | 17% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 2598 mg | 55% | |
*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.
