Onion, Orange And Spinach Salad
A vibrant and refreshing salad combining the sweetness of mandarin oranges with the earthy flavor of fresh spinach and a tangy vinaigrette. Perfect for light lunches or as a side dish at gatherings, this salad offers a delightful mix of textures and flavors that appeal to both fruit lovers and greens enthusiasts.
Ingredients
Instructions
- Remove stems from spinach and wash thoroughly.
- Dry the spinach well.
- Combine spinach, sliced onions, drained mandarin oranges, and chopped celery in a large salad bowl.
- Toss the ingredients gently to mix.
- In a jar, combine vinegar, prepared mustard, sugar, vegetable oil, poppy seed, and salt.
- Shake the jar vigorously to make the dressing.
- Serve the dressing with the salad.
Tips & Substitutions
For a zesty twist, you can substitute the mandarin oranges with fresh orange segments or grapefruit. Using red onions adds a nice color contrast and a milder flavor. If you're not a fan of poppy seeds, consider swapping them for sunflower seeds for added crunch. Always wash spinach thoroughly to remove any grit, and ensure it's completely dry to avoid a soggy salad.
Serving Suggestions
This vibrant salad pairs beautifully with grilled chicken or fish for a light lunch or dinner. It also makes a great side dish alongside Mediterranean recipes like Spanakorizo(Spanish Rice) or Tomato-Lentil Delight. For a complete meal, consider serving it with crusty bread or as a refreshing appetizer before heavier dishes.
Storage & Reheating
To store leftovers, keep the salad and dressing separate in airtight containers in the refrigerator. The salad is best enjoyed fresh, but it can last for up to two days. If you're reheating any components, such as the spinach, do so gently in a pan to avoid wilting. However, fresh salads are typically served cold and not reheated.
Nutrition & Diet Analysis (per serving)
Each serving of Onion, Orange And Spinach Salad contains roughly 346 calories, with 7g protein, 31g carbohydrates, and 23g fat. It is an excellent source of vitamin A (92% of the Daily Value), vitamin C (57% of the Daily Value), and calcium (28% of the Daily Value), and a good source of potassium and protein. Note that it is relatively high in sodium, at 605mg per serving (26% 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
What can I use instead of spinach?
If you prefer, you can use kale or arugula as a substitute for spinach. Both greens will provide a different texture and flavor profile while still complementing the other ingredients well. Just keep in mind that kale may need to be massaged with the dressing to soften it before serving.
Is this salad suitable for vegans?
Absolutely! This salad is vegan-friendly as it contains no animal products. The dressing is made from plant-based ingredients, making it a great option for those following a vegan diet. It's also a refreshing choice for anyone looking to incorporate more plant-based meals into their routine.
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).