The Salad
A vibrant and refreshing salad combining crisp greens, marinated vegetables, sweet mandarin oranges, creamy avocado, and tangy Bleu cheese. Perfect for light lunches or gatherings, it offers a delightful mix of flavors and textures that appeal to health-conscious and flavor-seeking eaters alike.
Ingredients
- lettuce (iceberg, bibb, and/or romaine) ⓘ
- spinach ⓘ
- 1 large can artichoke hearts, drained and quartered ⓘ
- 1 large can LeSueur peas, drained ⓘ
- 1 large red onion, thinly sliced ⓘ
- 1/2 cup crumbled Bleu cheese ⓘ
- 1 small can mandarin oranges ⓘ
- 1 ripe avocado, sliced ⓘ
- 3/4 cup oil
- 1/4 cup wine vinegar ⓘ
- 1/2 teaspoon salt ⓘ
- 1/4 teaspoon pepper ⓘ
Instructions
- Combine oil, vinegar, salt, sugar, and pepper to make the dressing.
- Marinate artichoke hearts, peas, and red onion in the dressing overnight.
- Wash and chill the greens, then tear them into bite-sized pieces and place in a glass serving bowl.
- Add the crumbled Bleu cheese, mandarin oranges, sliced avocado, and marinated vegetables to the greens.
- Toss the salad well to combine and serve.
Tips & Substitutions
For a flavorful twist, consider adding a splash of lemon juice or fresh herbs like basil or parsley to your dressing. If you can't find Bleu cheese, try feta or goat cheese for a different flavor profile. Use fresh, seasonal greens for the best taste. If you want to make it heartier, add some cooked quinoa or grilled chicken, making it a great option for a meal. This salad pairs beautifully with Broccoli Cheese Twice-Baked Potatoes.
Serving Suggestions
This salad can be served as a light lunch or as a side dish for grilled meats or seafood. It pairs wonderfully with a crisp white wine or sparkling water. For a complete meal, serve it alongside Vegetarian recipes like stuffed bell peppers or a hearty vegetable soup. Garnish with additional avocado slices or a sprinkle of nuts for extra texture.
Storage & Reheating
Store any leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to prevent the greens from wilting. When you're ready to eat, give the salad a gentle toss and add a little extra dressing if it seems dry. Avoid reheating, as salads are best enjoyed fresh and cold.
Nutrition & Diet Analysis (per serving)
Each serving of The Salad contains roughly 109 calories, with 4g protein, 16g carbohydrates, and 4g fat. It is an excellent source of vitamin C (43% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 2061mg per serving (90% 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 use fresh artichokes instead of canned?
Yes, fresh artichokes can be used if you prefer. Just cook them until tender, then slice them into quarters. This will add a more vibrant flavor and texture to the salad. If you're unsure how to prepare fresh artichokes, look for a quick tutorial online to guide you through the process.
How can I make this salad vegan?
To make this salad vegan, simply omit the Bleu cheese or replace it with a plant-based cheese alternative. You can also add more protein by incorporating chickpeas or tofu. The dressing can remain the same, as it is already vegan-friendly. This adjustment will keep the salad delicious and satisfying while adhering to a vegan diet.
What other ingredients can I add?
Feel free to customize your salad with additional ingredients such as cherry tomatoes, cucumber, or bell peppers for added crunch. Nuts or seeds can also enhance the texture and flavor. If you want a bit of sweetness, consider adding dried cranberries or fresh berries. Experimenting with different ingredients allows you to tailor the salad to your taste preferences.
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).