Spring Salad
This vibrant spring salad combines fresh green beans, spinach, and colorful peppers for a crisp, flavorful dish. Tossed with Italian dressing and Parmesan, it offers a light, healthy option perfect for warm days or gatherings with friends and family seeking fresh, savory flavors.
Ingredients
- 8 oz. green beans, trimmed ⓘ
- 1 c. celery, sliced ⓘ
- 1 lb. fresh spinach, torn into bite-size pieces ⓘ
- 1 medium green pepper, cut into rings ⓘ
- 1 medium yellow pepper, cut into rings ⓘ
- 1 small onion, thinly sliced ⓘ
- 4 Tbsp. Parmesan cheese, grated ⓘ
- 5 Tbsp. Italian dressing ⓘ
- 1/2 tsp. salt ⓘ
- 1/4 tsp. dried oregano leaves or dill ⓘ
- fresh ground black pepper to taste ⓘ
Instructions
- Blanch green beans in boiling water for 5 minutes, until tender-crisp.
- Rinse green beans under cold water and drain.
- Rinse spinach thoroughly and drain.
- Tear spinach into bite-size pieces.
- In a large bowl, toss all ingredients together until well blended.
Tips & Substitutions
To enhance the flavor, consider adding a handful of walnuts or almonds for crunch. If you prefer a different cheese, feta can be a delicious substitute for Parmesan. For a heartier dish, add cooked quinoa or chickpeas; both complement the salad well. When blanching the green beans, ensure they're bright green and tender-crisp for the best texture.
Serving Suggestions
This vibrant Spring Salad is perfect as a light lunch or as a side dish for grilled chicken or fish. It pairs beautifully with Broiled Tomatoes for a satisfying meal. For a Mediterranean twist, serve alongside pita bread and hummus, or use it as a filling for wraps for a fresh, on-the-go option.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To maintain the crispness of the ingredients, it's best to keep the dressing separate until ready to serve. When reheating, gently toss the salad with a bit of fresh dressing to revive the flavors without cooking the vegetables.
Nutrition & Diet Analysis (per serving)
Each serving of Spring Salad contains roughly 350 calories, with 12g protein, 68g carbohydrates, and 11g fat. It is an excellent source of iron (137% of the Daily Value), dietary fiber (114% of the Daily Value), and calcium (86% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 715mg per serving (31% 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
Can I make this salad ahead of time?
Yes, you can prepare the chopped vegetables and store them in the refrigerator a day in advance. However, it's best to add the dressing just before serving to keep everything fresh and crisp. If you want to prepare the entire salad, consider using sturdy greens that won't wilt quickly.
What can I substitute for Italian dressing?
If you don't have Italian dressing on hand, you can make a simple vinaigrette using olive oil, vinegar, and herbs like basil or oregano. A lemon vinaigrette can also add a bright flavor that complements the veggies well. Adjust the seasoning to taste for the best results.
Is this salad suitable for meal prep?
Absolutely! This salad is great for meal prep. Just keep the dressing separate until you're ready to eat to maintain the freshness of the greens and vegetables. You can portion it into containers for easy grab-and-go lunches or dinners throughout the week.
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).