Rio Grande Spinach Salad
A vibrant spinach salad with tomatoes, hard-boiled eggs, feta, olives, and a tangy oregano vinaigrette, perfect for light lunches or as a side dish for Mediterranean meals.
Ingredients
Instructions
- Clean the spinach well and tear into small pieces.
- Cut the tomato into wedges and arrange over the spinach.
- Cut the hard-boiled eggs into quarters and place over the salad.
- Slice the red onion into rings and layer over the spinach.
- Crumble the feta cheese over the salad.
- In a small jar, shake together the olive oil, wine vinegar, dried oregano, and ground pepper.
- Drizzle the vinaigrette over the salad.
- Sprinkle with sliced ripe olives.
- Toss gently to combine and serve.
Tips & Substitutions
For a twist, try adding some grilled chicken or chickpeas for extra protein. You can substitute crumbled goat cheese for feta if desired. If you prefer a milder onion flavor, soak the red onion slices in cold water for 10 minutes before adding them to the salad. Fresh spinach can be replaced with kale for a heartier texture.
Serving Suggestions
This salad serves well as a light lunch or a side dish for grilled meats. It pairs beautifully with Mediterranean recipes, especially alongside dishes like Greek Omelet For Two. For a complete meal, serve it with crusty bread or a side of roasted vegetables. Garnish with additional olives or feta for an extra touch.
Storage & Reheating
Store any leftover salad in an airtight container in the refrigerator for up to 2 days. To keep the salad crisp, consider storing the dressing separately and adding it just before serving. Reheat hard-boiled eggs in warm water to avoid rubberiness. Avoid reheating the entire salad to maintain freshness.
Nutrition & Diet Analysis (per serving)
Each serving of Rio Grande Spinach Salad contains roughly 489 calories, with 11g protein, 87g carbohydrates, and 21g fat. It is an excellent source of iron (215% of the Daily Value), dietary fiber (165% of the Daily Value), and calcium (129% of the Daily Value), and a good source of vitamin A. It also contributes 46g of dietary fiber toward your daily target.
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
Can I use other types of cheese in this salad?
Yes, you can substitute feta with other cheese options such as goat cheese or even shredded mozzarella. Just keep in mind that the flavor profile will change slightly, so choose a cheese that complements the other ingredients.
Is this salad suitable for meal prep?
Absolutely! This salad can be meal prepped by storing the ingredients separately. Keep the dressing in a small container and combine the salad ingredients in another. This will help maintain freshness and texture until you're ready to enjoy your meal.
What can I add to make this salad more filling?
To make the salad more filling, consider adding grilled chicken, quinoa, or chickpeas. These additions will boost the protein content and make it a more substantial meal while still keeping it light and refreshing.
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).