Boosting Vegetable Salad

Increase your veggie intake with my delicious, juicy vegetable salad of colourful taste leaving your taste buds tingling from a combination of sweet, salty, and spicy flavour. When you mix vegetable with oil and spices, it becomes harmonious dish boosting your health and nourishing your body.

To make vegetable one meal a day instead of sides dish is one of the first steps to better health and disease prevention. 

vegetable salad ingredients

Portions: 2     Preparation time:  15 min

 
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Ingredients:

∗ No precision required, we are all busy, kitchen measures are just enough.

  • 9 cherry tomatoesvegetable salad preparation
  • 1 large handful of fresh coriander (60 g)
  • 1 large handful of lettuce (50 g)
  • ¼ red pepper (47g)
  • ½ avocado (70 g)
  • ½ medium onion (30g)
  • ¼ of lemon
  • 1 handful of raisins (38g)
  • 1 handful of sunflower seeds (17g)
  • 1 tablespoon of extra virgin olive oil
  • salt, black pepper, marjoram
  • two slices of toast

 Instructions:

  1. Chop everything into a large bowl.
  2. Add oil and lemon juice.
  3. Add spices to meet your taste.
  4. Mix all together and you are ready to serve.

Tip If you want to add extra protein to make this dish extra fulfilling, not saying that just eating the salad with bread will not make your tummy nicely full, this salad works very well with tuna. Add ½ of canned tuna, and as breakfast, I guarantee to you, that you will not eat until the lunch time.

vegetable salad ready


Calorie and nutrient content per 1 portion (half of vegetable salad with one slice of toast)

  • 302 kcal calories
  • 28 g carbohydrate
  • 6.45 g protein
  • 18.4 g fat
  • 7.1 g fibre

With 1/2 can of tuna (65 g) you get extra 71 kcal, 16.2 g of protein and 0.65 g of fat.


This vegetable salad is high in vitamins and minerals

Nutrient Amount Per Portion Recommended Daily Amount*
Magnesium 82 mg 300 mg
Iron 2.9 mg 14.8 mg
Zinc 1.4 mg 8 mg
Copper 0.5 mg 1 mg
Selenium 7.3 ug 60 ug
Vitamin A 293 ug 1220 ug
Vitamin B1 0.36 mg 0.71 mg
Vitamin B2 0.17 mg 1.1 mg
Vitamin B3 3.8 mg 11.7 mg
Vitamin B5 1.3 mg 3-7 mg
Vitamin B6 0.41 mg 1.2 mg
Vitamin B7 11.3 ug 25-60 ug
Vitamin B9 77 ug 300-600 ug
Vitamin C 54 mg 200 mg

∗ recommended values are calculated for average 70 kg person,170 cm high, 20 years old.

Enjoy!