Fresh Garden Vinaigrette Salad: Quick & Easy Veggie Delight

The Garden Vinaigrette Salad is a refreshing and vibrant dish that brings together a medley of fresh vegetables tossed in a light and zesty vinaigrette. This salad, perfect for a quick lunch or a side dish, emphasizes the natural flavors of the vegetables while enhancing them with a simple yet flavorful dressing.

Garden Vinaigrette Salad Recipe

Name: Garden Vinaigrette Salad
Cook Time: Not Applicable
Prep Time: 20 minutes
Total Time: 20 minutes
Description: A quick and refreshing salad featuring a variety of fresh vegetables dressed in a simple vinaigrette.
Recipe Category: Vegetable
Keywords: Low Protein, Low Cholesterol, < 30 Mins, Easy
Aggregated Rating: 5 (based on 1 review)
Calories: 300.8 per serving
Fat Content: 27.5g
Saturated Fat Content: 3.9g
Cholesterol Content: 0mg
Sodium Content: 11.1mg
Carbohydrate Content: 14.4g
Fiber Content: 3.3g
Sugar Content: 7.5g
Protein Content: 2.6g
Recipe Yield: Not specified
Recipe Servings: Not specified

Ingredients:

• 2 tomatoes
• 2 green peppers
• 1 red onion
• 2 cucumbers
• 1 handful of fresh basil
• 1 teaspoon fresh thyme
• ½ cup red wine vinegar
• ½ cup olive oil

Instructions:

1. Prepare the Vegetables:

   • Tomatoes: Dice the tomatoes into small, bite-sized pieces.
   • Green Peppers: Cut the green peppers into rings for a crunchy texture and visual appeal.
   • Red Onion: Slice the red onion into thin rings.
   • Cucumbers: Slice the cucumbers into thin slices. For a varied texture, you might opt to halve or quarter the slices.

2. Combine Ingredients:

   • In a large bowl, add all the prepared vegetables.

3. Season and Dress:

   • Season the vegetables with salt and pepper to taste.
   • Add the fresh thyme and basil. Ensure that the basil is roughly chopped to release its flavors.

4. Prepare the Vinaigrette:

   • In a small bowl or measuring cup, mix the red wine vinegar and olive oil. Whisk until well combined.

5. Toss the Salad:

   • Pour the vinaigrette over the vegetables.
   • Toss everything gently to ensure the vegetables are evenly coated with the dressing.

6. Marinate:

   • Allow the salad to marinate for at least 30 minutes. This step helps the flavors meld together beautifully.

7. Serve:

   • The salad can be served cold or at room temperature according to your preference. It’s a versatile dish that complements various main courses.

8. Optional Variation:

   • For a more substantial meal, add cooked pasta to the salad, turning it into a delightful pasta salad.

Detailed Breakdown of Ingredients and Their Roles

1. Tomatoes:

   • Role: Tomatoes add a burst of juiciness and a slightly acidic flavor, balancing the richness of the olive oil and the tang of the vinegar.
   • Varieties to Consider: Cherry tomatoes or heirloom tomatoes for added flavor and color diversity.

2. Green Peppers:

   • Role: They provide a crunchy texture and a mildly sweet flavor that complements the other ingredients.
   • Alternatives: Red, yellow, or orange bell peppers can be used for a sweeter taste and a more colorful presentation.

3. Red Onion:

   • Role: Adds a sharp, pungent flavor and a crisp texture, enhancing the overall taste profile of the salad.
   • Preparation Tip: Soak the onion slices in cold water for a few minutes to reduce their sharpness if desired.

4. Cucumbers:

   • Role: Cucumbers offer a refreshing crunch and a cooling effect, making the salad more hydrating.
   • Varieties: English cucumbers are seedless and have a thinner skin, while Persian cucumbers are smaller and often more flavorful.

5. Basil:

   • Role: Fresh basil brings a fragrant aroma and a sweet, peppery flavor that uplifts the salad.
   • Preparation: Roughly chop or tear the basil leaves just before adding to the salad to preserve their vibrant color and fresh taste.

6. Thyme:

   • Role: Adds a subtle earthiness and a slightly minty taste, contributing to the herbaceous notes of the salad.
   • Substitute: Fresh oregano or tarragon can be used if thyme is unavailable.

7. Red Wine Vinegar:

   • Role: Provides acidity that balances the oil’s richness and brightens the overall flavor of the salad.
   • Alternative: Apple cider vinegar or white wine vinegar can be used for a different tang.

8. Olive Oil:

   • Role: Adds a smooth, rich mouthfeel and enhances the flavors of the vegetables and herbs.
   • Type: Use extra virgin olive oil for its superior flavor and health benefits.

Nutritional Insights

This Garden Vinaigrette Salad is a nutritious choice, offering a balance of healthy fats, fiber, and essential vitamins and minerals:

• Calories: At 300.8 calories per serving, it provides a moderate energy intake, making it suitable as part of a light meal or a side dish.
• Fat Content: The salad is rich in fats, primarily from olive oil, which is a source of healthy monounsaturated fats known for supporting heart health.
• Carbohydrates: With 14.4 grams of carbohydrates, it provides a good source of energy, including dietary fiber which aids in digestion.
• Proteins: Although low in protein (2.6 grams), the salad can be paired with a protein-rich main dish to create a balanced meal.
• Vitamins and Minerals: The fresh vegetables offer a range of vitamins, such as vitamin C from tomatoes and green peppers, and antioxidants that support overall health.

Serving Suggestions

This salad pairs wonderfully with a variety of dishes:

• Grilled Chicken or Fish: The fresh and tangy flavors of the salad complement the smoky, savory taste of grilled proteins.
• Quiche or Frittata: Serve alongside for a complete brunch or light dinner.
• Pasta Dishes: Use as a refreshing side to rich pasta dishes like lasagna or spaghetti carbonara.
• Picnic or Potluck: It’s easy to transport and doesn’t require refrigeration, making it ideal for outdoor events.

Storage Tips

• Short-Term: Store leftovers in an airtight container in the refrigerator for up to 2 days. The vegetables may release some water, but the flavors will continue to develop.
• Long-Term: The salad is best enjoyed fresh, as the texture and flavors of the vegetables and vinaigrette are most vibrant shortly after preparation.

Variations and Enhancements

1. Add Protein:

   • Grilled Chicken or Shrimp: For a more substantial salad, add grilled chicken or shrimp.
   • Chickpeas or Beans: Incorporate chickpeas or beans for a vegetarian protein boost.

2. Cheese:

   • Feta or Goat Cheese: Crumble some feta or goat cheese over the salad for added creaminess and a tangy contrast.

3. Nuts and Seeds:

   • Pine Nuts or Sunflower Seeds: Add a handful of pine nuts or sunflower seeds for an extra crunch and nutty flavor.

4. Herb Variations:

   • Mint or Parsley: Experiment with different herbs like mint or parsley to create a new flavor profile.

5. Fruits:

   • Avocado or Apples: Add slices of avocado for a creamy texture or apple slices for a sweet and crisp addition.

This Garden Vinaigrette Salad is a versatile and delightful addition to any meal, celebrating the freshness of garden vegetables with the simplicity of a homemade vinaigrette. Whether you serve it as a side, a starter, or enhance it to become a main dish, it’s sure to be a crowd-pleaser.