Chopped green salad
Enjoy a refreshing and nutritious chopped green salad made with fresh lettuce, scallions, cucumbers, and creamy avocados. Enhanced with crunchy mung beans and a zesty dressing of olive oil, vinegar, mustard, and a hint of sugar, this salad is perfect for a healthy meal or side dish. Ready in minutes and bursting with flavor!
- 16 Apr 2024
- Cook time 0 min
- Prep time 10 min
- 8 Servings
- 9 Ingredients
A chopped green salad is a fresh and vibrant dish perfect for any occasion. It's packed with nutrient-rich ingredients and offers a delightful combination of flavors and textures. This recipe features crisp lettuce, crunchy cucumbers, creamy avocados, and a tangy vinaigrette, making it both delicious and healthy.
Ingredients:
Instructions:
- Lettuce: Rinse 4 cups of lettuce under cold water and dry thoroughly using a salad spinner or clean kitchen towel. Chop the lettuce into bite-sized pieces and set aside in a large salad bowl.
- Scallions: Rinse and trim 1 cup of scallions. Slice thinly and add to the salad bowl.
- Cucumbers: Peel (optional) and dice 2 cucumbers into small cubes. Add the cucumber pieces to the salad bowl.
- Avocados: Cut 2 avocados in half, remove the pit, and scoop out the flesh. Dice the avocado into chunks and add to the salad bowl.
- Mung Beans: Rinse 1/2 cup of mung beans thoroughly. If using dried mung beans, cook them according to package instructions before adding to the salad. Add the mung beans to the salad bowl.
- In a small bowl, combine 1/4 cup olive oil, 2 tbsp vinegar, 1 tbsp mustard, and 1 tsp sugar. Whisk the ingredients together until well emulsified and smooth.
- Pour the prepared dressing over the vegetables in the salad bowl.
- Toss the salad gently using salad tongs or two large spoons until all ingredients are well coated with the dressing.
- Serve the chopped green salad immediately as a fresh and vibrant appetizer or side dish.
Tips:
- Choose fresh and crisp lettuce for the best texture. Romaine or iceberg varieties work well.
- Ensure the cucumbers are firm and not overly ripe for a crisp crunch. English cucumbers are a good choice.
- Use ripe avocados that yield slightly to pressure for a creamy texture and optimal flavor.
- Rinse and drain the mung beans well before adding them to the salad to avoid excess moisture.
- For a more flavorful vinaigrette, let the dressing sit for a few minutes before mixing it with the salad.
- You can add other ingredients like cherry tomatoes, bell peppers, or red onions for more variety and color.
- Toss the salad gently to ensure even distribution of the dressing without mashing the avocados.
This chopped green salad is a versatile and refreshing dish that can be enjoyed on its own or as a side. The combination of fresh vegetables with a tangy dressing makes for a satisfying and nutritious meal. Enjoy this colorful and tasty salad at your next meal or gathering!
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 2.20g | 1% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 4.44g | 12% |
| Sugar 2.90g | 3% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.15g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 150ug | 16% |
| Choline 18mg | 3% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.12mg | 10% |
| Vitamin B3 1.13mg | 7% |
| Vitamin B6 0.20mg | 12% |
| Vitamin B9 66ug | 16% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 11mg | 13% |
| Vitamin E 1.15mg | 8% |
| Vitamin K 70ug | 58% |
| Minerals | |
| Calcium, Ca 33mg | 3% |
| Copper, Cu 0.14mg | 0% |
| Iron, Fe 0.87mg | 8% |
| Magnesium, Mg 30mg | 7% |
| Phosphorus, P 60mg | 5% |
| Potassium, K 430mg | 13% |
| Selenium, Se 1.29ug | 2% |
| Sodium, Na 36mg | 2% |
| Zinc, Zn 0.56mg | 5% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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