Captain'S Salad
A vibrant green salad featuring fresh leaf lettuce, spinach, sweet onions, and toasted sesame seeds, dressed with a tangy honey-vinegar vinaigrette, perfect for light, healthy meals.
Ingredients
- 1 qt. leaf lettuce, torn into bite-size pieces ⓘ
- 1 qt. spinach leaves, torn into bite-size pieces ⓘ
- 1/2 cup small sweet onion rings ⓘ
- 3 Tbsp toasted sesame seed ⓘ
- 1 tsp salt ⓘ
- 1/4 tsp pepper ⓘ
- 1/2 tsp dry mustard
- 3 Tbsp vinegar
- 1 Tbsp honey
- 1/2 cup salad oil ⓘ
- 3 tomatoes, peeled and cut into wedges ⓘ
Instructions
- Combine the torn leaf lettuce, spinach leaves, small sweet onion rings, and toasted sesame seed in a large bowl.
- In a small bowl, whisk together the vinegar, honey, salt, pepper, and dry mustard.
- Gradually whisk in the salad oil until the vinaigrette is emulsified.
- Pour the dressing over the greens and toss gently to coat.
- Refrigerate until just before serving.
- Peel the tomatoes and cut into wedges; serve alongside the salad.
Tips & Substitutions
For a crunchier texture, try adding some sliced cucumbers or bell peppers. You can substitute the salad oil with olive oil for a richer flavor, or use a flavored oil like sesame oil to enhance the sesame seed taste. If you prefer a sweeter dressing, increase the honey slightly. This salad pairs wonderfully with dishes like Southwest Party Sandwiches for a complete meal.
Serving Suggestions
Serve this refreshing salad as a light lunch or as a side dish for grilled meats. It pairs well with a variety of dishes, including Paul'S Hot Slaw. Consider adding some toasted nuts or seeds for extra crunch, or top with grilled chicken for a heartier meal. The fresh tomatoes can be enjoyed on the side or mixed in for added flavor.
Storage & Reheating
Store any leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate until you're ready to serve to prevent the greens from wilting. If you have extra dressing, it can be refrigerated for up to a week and used on other salads or as a marinade.
Nutrition & Diet Analysis (per serving)
Each serving of Captain'S Salad contains roughly 603 calories, with 5g protein, 130g carbohydrates, and 3g fat. It is an excellent source of vitamin C (36% of the Daily Value) and iron (30% of the Daily Value), and a good source of potassium and dietary fiber. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Is this salad suitable for vegans?
Yes, this salad can easily be made vegan by using a plant-based honey substitute or agave syrup in the dressing. All the other ingredients are naturally vegan-friendly.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).