The Best Salad Recipe for Healthy Dressing Without the Fat
Elevate your mealtime with "The Best Salad Recipe for Healthy Dressing Without the Fat"—a vibrant medley of fresh, nutrient-packed vegetables paired with a creamy, guilt-free dressing that’s big on flavor and light on calories. This easy 15-minute recipe combines crisp mixed greens, juicy cherry tomatoes, crunchy carrots, and sweet red bell peppers, all topped with a protein-rich blend of white beans, zesty lemon juice, Dijon mustard, and a hint of garlic for an irresistibly smooth dressing. With no added oils and the option for a touch of maple syrup for natural sweetness, this salad is perfect for the health-conscious eater or anyone seeking to savor wholesome flavors. Ideal as a light main course or a refreshing side dish, it’s a time-saving, crowd-pleasing recipe you'll want to make again and again!
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Recipe Information
Ingredients
- 6 cups Mixed salad greens (e.g., spinach, arugula, kale)
- 1 cup Cherry tomatoes, halved
- 1 medium Cucumber, sliced into rounds
- 1 large Carrot, julienned
- 1 medium Red bell pepper, thinly sliced
- 0.25 cup Red onion, thinly sliced
- 2 tablespoons Fresh parsley, chopped
- 1 cup Canned white beans (e.g., cannellini), rinsed and drained
- 3 tablespoons Lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard
- 1 teaspoon Maple syrup (optional, for slight sweetness)
- 1 clove Garlic, minced
- 1 tablespoon Apple cider vinegar
- 3 tablespoons Water
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Start by washing and drying the salad greens. Place them in a large salad bowl.
Add the halved cherry tomatoes, cucumber slices, julienned carrot, red bell pepper strips, and red onion to the salad bowl.
Sprinkle the chopped parsley over the salad for added flavor and garnish.
In a blender or food processor, combine the canned white beans, lemon juice, Dijon mustard, maple syrup (if using), minced garlic, apple cider vinegar, water, salt, and black pepper.
Blend the dressing ingredients until smooth and creamy. Taste and adjust seasoning if needed.
Pour the dressing over the salad or serve it on the side to allow individuals to dress their salads to taste.
Toss the salad gently to combine all ingredients with the dressing if already poured.
Serve immediately to enjoy the fresh flavors. Refrigerate leftovers in an airtight container for up to 2 days.
Nutrition Facts
Calories |
451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.2 g | 5% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1107 mg | 48% | |
| Total Carbohydrate | 87.2 g | 32% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 25.7 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 439 mg | 34% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2763 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.
