admin1 Vitamin-Packed Vegetable Salad
This Vitamin-Packed Vegetable Salad is a colorful, refreshing dish loaded with nutrient-rich vegetables that provide essential vitamins, minerals, antioxidants, and fiber. Perfect as a light lunch, healthy side dish, or meal-prep option, this salad combines crisp vegetables with a simple homemade lemon dressing for maximum freshness and flavor.
Rich in vitamins A, C, K, folate, and potassium, this vibrant salad supports overall wellness while being naturally low in calories. It’s an excellent way to enjoy a variety of fresh vegetables in one delicious bowl.
Why You’ll Love This Salad
- Packed with vitamins and antioxidants
- Fresh and colorful
- Easy to prepare
- Naturally gluten-free
- Vegan-friendly
- Perfect for meal prep
- Light yet satisfying
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
Yield
- 6 servings
Ingredients
For the Salad
- 2 cups romaine lettuce, chopped
- 2 cups spinach leaves
- 1 cup red cabbage, shredded
- 1 large carrot, grated
- 1 cucumber, diced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 cup cherry tomatoes, halved
- ½ cup broccoli florets, finely chopped
- ¼ cup red onion, thinly sliced
- 2 tablespoons fresh parsley, chopped
For the Lemon Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon honey or maple syrup
- ½ teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Equipment Needed
- Large salad bowl
- Small mixing bowl
- Whisk
- Cutting board
- Sharp knife
- Vegetable grater
Instructions
Step 1: Prepare the Vegetables
Wash all vegetables thoroughly under cold running water.
Chop, slice, shred, and grate the vegetables according to the ingredient list.
Pat dry with paper towels or use a salad spinner to remove excess moisture.
Step 2: Assemble the Salad
In a large salad bowl, combine:
- Romaine lettuce
- Spinach
- Red cabbage
- Carrot
- Cucumber
- Bell peppers
- Cherry tomatoes
- Broccoli
- Red onion
- Parsley
Toss gently until evenly mixed.
Step 3: Make the Dressing
In a small bowl whisk together:
- Olive oil
- Lemon juice
- Honey or maple syrup
- Dijon mustard
- Salt
- Black pepper
Whisk until smooth and emulsified.
Step 4: Dress the Salad
Pour the dressing over the salad just before serving.
Toss gently to coat all vegetables evenly.
Serving Suggestions
Serve alongside:
- Grilled chicken
- Baked fish
- Quinoa bowls
- Sandwiches
- Soup
- Whole-grain wraps
It also makes a wonderful standalone lunch.
Nutritional Benefits
Spinach
A great source of vitamins A, C, K, iron, and folate.
Bell Peppers
Loaded with vitamin C and antioxidants.
Carrots
Rich in beta-carotene, which the body converts into vitamin A.
Broccoli
Contains vitamins C, K, fiber, and plant compounds that support overall health.
Tomatoes
Provide vitamin C, potassium, and lycopene.
Red Cabbage
Packed with antioxidants and vitamin K.
Tips for the Best Salad
Use Fresh Ingredients
Fresh vegetables provide the best flavor, texture, and nutritional value.
Chop Uniformly
Evenly sized pieces make the salad easier to eat and more visually appealing.
Add Dressing Just Before Serving
This keeps the vegetables crisp and fresh.
Chill Before Serving
Refrigerate the prepared vegetables for 15–20 minutes for extra freshness.
Optional Add-Ins
Protein
- Grilled chicken
- Chickpeas
- Hard-boiled eggs
- Tofu
- Tuna
Healthy Fats
- Avocado
- Pumpkin seeds
- Sunflower seeds
- Walnuts
- Almonds
Extra Flavor
- Feta cheese
- Goat cheese
- Fresh herbs
- Dried cranberries
Storage
Refrigerator
Store undressed salad in an airtight container for up to:
3 days
Store dressing separately and add before serving.
Nutritional Information
Per Serving
- Calories: 110
- Protein: 3g
- Carbohydrates: 10g
- Fat: 7g
- Saturated Fat: 1g
- Fiber: 4g
- Sugar: 5g
- Sodium: 180mg
- Vitamin A: 120% DV
- Vitamin C: 150% DV
- Vitamin K: 140% DV
- Folate: 20% DV
- Potassium: 10% DV
Nutrition values are estimates and may vary based on ingredients used.
Frequently Asked Questions
Can I make this salad ahead of time?
Yes. Prepare the vegetables up to a day in advance and store the dressing separately.
Is this salad gluten-free?
Yes, all ingredients are naturally gluten-free.
Can I use different vegetables?
Absolutely. Feel free to substitute seasonal vegetables or your favorites.
How can I make it more filling?
Add protein such as chicken, beans, eggs, or quinoa.
Can I use bottled dressing?
Yes, but homemade dressing provides fresher flavor and fewer additives.
