Crunchy vegetable salad
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Healthy and Crunchy Vegetable Salad

If I could, I would have this crunchy vegetable salad every day. It is fresh, simple, colorful, and delicious. The best bit is, your whole family will love it.

Salad has to be one of my favourite meals. I do eat a lot of them and all year round too. My salads are always popular at potlucks and when friends visit. My favorite recipes are quick and easy to assemble and are versatile enough that they go with all kinds of main courses. Or can be turned into a meal with the addition of protein of choice – see my suggestions below.

The Ingredients

Some fresh vegetables, some fruits, some leafy greens, and a dressing of choice is all it takes to make this delicious vegetarian recipe.

Ingredients for vegetable salad
Ingredients for vegetable salad

The Ingredient List:

  • 2 cups of lettuce – washed, dried well, and left as whole leaves or chopped in whatever way you like.
  • 3 carrots – sliced thinly. I use a mandoline, but you can use a sharp knife to slice.
  • 2 cups of snow peas – blanched. Boil them for about 3-4 minutes and right away drain and place them into a bowl with ice-cold water. This stops the cooking process right away and it leaves the snow peas crunchy.
  • 4 Persian cucumbers – or 1 English cucumber – sliced thinly. I use a mandoline, but you can use a sharp knife to slice. I like to pickle mine, but you can leave them as they are. See pickling instructions below.
  • 1 cup of radishes – sliced thinly. I use a mandoline, but you can use a sharp knife to slice. Or cut into quarters.
  • 2 nectarines – pitted and sliced or cut into bite-size chunks.
  • dressing of choice (see my dressings section here). I use my watercress dressing, but any creamy dressing or vinaigrette goes well with it.

Pickling the Cucumber

I like to pickle my cucumber. I find it adds a whole different level of flavour to the recipe. It adds a slightly tangy and yet sweet flavour to it.

Slice the cucumber into thin slices using a sharp knife or a mandoline. Add the slices to a bowl and add:
– 1 tablespoon of rice vinegar
– 1 teaspoon of sugar
– 1/4 teaspoon salt
– a pinch of crushed red chili flakes

Mix everything together and let it sit for about 10 minutes or while you prepare the rest of the ingredients.

Pickled cucumbers
Pickled cucumbers

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Assembling

Once all your ingredients are ready, we can assemble the salad. I like to leave my lettuce leaves in the bottom and then arrange the rest of the ingredients on top. But, you can toss it in a bowl and enjoy it that way. You can also layer it in a bowl. The assembly is all up to ones liking.

Variations:

  • I love green leafy vegetables. I add arugula, spinach, or kale in place of lettuce to change it up from time to time.
  • Try replacing the radishes with white radish. A little less colourful, but it has a similar taste.
  • For a more fruity experience, try adding some cherry tomatoes or even regular field tomatoes chopped into chunks.
  • Blanch and chop up some asparagus. That also adds a whole different level of crunch.
  • I love tossing in some nuts such as toasted almonds, or pistachios. They too offer a level of crunch to this vegetarian recipe.
  • To make it a more hearty gluten free recipe, you can add feta cheese, bocconcini, or even fresh mozzarella cheese.

Salad in a bowl
In a Bowl

Protein Additions:

The sky’s the limit when it comes to customizing salad recipes and there are so many options for protein that one can add. Here are a few of my favourite options:

  • I love adding grilled chicken or my oven baked chicken. Chicken is a really good option for this. It turns this healthy side dish into a healthy meal.
  • Pan seared shrimp is another really delicious option for this. During the summer months, I make barbequed shrimp and add that to it.
  • Steak goes really well with this recipe. In particular, if you add the watercress dressing to it.
  • Hard boiled eggs – this is one of my favourites.
  • Bacon – I like turkey bacon better than real bacon. I like to crisp it up in a pan first then either crumble it over top or just leave it in slices.
Crunchy vegetable salad
Dressed and ready to Enjoy

Crunchy Vegetable Salad

Course: SaladCuisine: CanadianDifficulty: Easy
Servings

4

servings
Prep time

12

minutes
Cooking time

3

minutes
Calories

77

kcal
Total time

15

minutes

If I could, I would have this crunchy vegetable salad every day. It is fresh, simple, colorful, and delicious. The best bit is, your whole family will love it.

Ingredients

  • 2 cups of lettuce

  • 3 carrots

  • 2 cups of snow peas

  • 1 cup of radishes

  • 3 Persian cucumber – or 1 English cucumber

  • 2 nectarines

  • dressing of choice (see my dressings section here)

  • Ingredients for pickling the cucumber
  • 1 tablespoon rice vinegar

  • 1 teaspoon sugar

  • 1/4 teaspoon salt

  • a pinch of red chili flakes (optional)

Directions

  • Wash and properly dry the lettuce. Leave as whole leaves or chop them into bits.
  • Pickle the cucumbers. Finely slice the cumber and place the slices into a bowl. Add the vinegar, sugar, and salt to the bowl. Mix well and set aside for about 10 minutes. Sprinkle with red chili flakes if using.
  • Wash and thinly slice the carrots and radishes. Use a sharp knife or mandoline.
  • Wash and remove the pit from the nectarines. Slice or chop into bite size pieces.
  • Assemble the salad to your liking – in a cobb salad like fashion, or tossed in a bowl.
  • Dress with a vinaigrette of choice. See my dressings recipes here.
Crunchy vegetable salad nutrition


What vegetables are good for a salad?

Salad in a bowl

A salad generally starts with green leafy vegetables, such as lettuce, arugula, or spinach. The leafy bed of greens is then topped with a variety of raw vegetables, such as cucumber, carrots, radishes, white radishes, and peppers. I often like to add some fruits such as berries, apples, tomatoes, and peaches.


What type of protein can you add to a Salad?

Salad in a bowl

The sky’s the limit when it comes to customizing salad recipes and there are so many options for protein that one can add. Here are a few of my favourite options:
- grilled chicken or oven baked chicken
- grilled shrimp or pan seared shrimp
- steak
- hard boiled eggs
- bacon – regular or turkey bacon


Can I eat salad daily?

Crunchy vegetable salad

I could eat a salad every day of my life. I love my vegetables and fruits and my recipes always tend to have both. I turn mine into a meal by adding a protein of choice. Eating a salad every day is made easier when you use various ingredients and proteins. It becomes a fun meal when you change things around and enjoy a variety of ingredients.


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