Summer is right around the corner, and there’s no better time than now for a bowl of mixed greens salad. The fusion of juicy oranges, crunchy strawberries, and zesty olives on a bed of greens creates a mouthful experience. This delectable salad is hard to resist.
Is Mixed Greens Salad Healthy?
Absolutely. If you are searching for a healthy yet flavorful dish, this mixed greens salad is just what you are looking for.
Romaine, iceberg lettuce, and red leaf lettuce are mixed to create a nutritious foundation for our salad. Lettuce is fully loaded with vitamins (A, K, and B-complex), minerals, and dietary fiber, all of which have several benefits for our body.
For the long list of nutrients it carries, our salad contains only 1.6 g saturated fat and 297.4 mg sodium, staying perfectly within healthy limits. The calorie count for this salad is also surprisingly low at 124 calories per serving.
Ingredients for Mixed Greens Salad
Mixed greens salad requires simple ingredients that you can get at any grocery store or supermarket. Moreover, you can be creative by swapping orange and strawberry for the fruits of your preference.
Mixed greens: Three kinds of lettuce tossed together don’t just add more flavor, they also introduce multiple textures to our salad. You will experience triple layers of texture in one bite: soft red lettuce, leafy romaine, and crispy iceberg lettuce.
Orange: This fruit definitely catches your attention with its bright color, but it’s the burst of sweet-tartness that’s the true showstopper.
Strawberry: Together with orange, strawberry gives more color and character to our salad. Make sure to choose strawberries with a vibrant color and no blemishes.
Olive: Olives, which add tanginess to our salad, are a staple for a bold dish.
Dressing: Our chefs specifically call for Dijon mustard dressing to bind the ingredients in a sharp, tangy flavor.
Cheese: Shredded parmesan cheese is added to the salad for a rich dairy flavor. If you’re vegan or lactose-intolerant, you can use plant-based cheese or simply skip this step.
How to Prepare the Ingredients
Green veggies and fresh fruit aren’t bothersome to prepare, as this does not involve much work.
1. Prepare veggies
Remove lettuce leaves from the stalk and get rid of any wilted or damaged ones.
Gently wash leaves in a sink or with cold water. Avoid running water as that can damage the leaves. If your lettuce is fresh out of the garden, you should soak them in water for 10 minutes to remove any dirt.
Use a salad spinner to dry them.
Chop them into bite-sized pieces.
2. Prepare fruits
Quickly run the fruits under the faucet. Dry them.
Peel the oranges and de-stem the strawberries.
Divide strawberries into halves and oranges into bite-sized pieces.
How to Serve Mixed Green Salad
This versatile salad will be a great “sidekick” dish for any “superhero” main course. Whether you choose to pair mixed greens salad with grilled meat or seafood, it works wonders. The heavy feeling after a big feast will be toned down by fresh veggies and fruits.
Also, serving mixed greens salad on top of some toast sounds like a great breakfast idea. You can use a toaster or a skillet to accomplish the crispy golden-brown goodness.
How to Store Leftovers
If stored properly in an airtight container, mixed greens salad can last up to 5 days in the fridge.
However, it’s best to eat the leftovers as soon as possible, as the salad will not taste the same after a few days.
Make the dressing: In a small bowl, whisk together 1 tsp lemon juice, 1/2 tsp traditional Dijon mustard, 1/2 tsp Dijon mustard seeds, 1/4 tsp salt, and 1/2 tsp pepper.
With 2 oz chopped iceberg lettuce, 2 oz chopped romaine, and 1 oz chopped red lettuce, make a bed of greens for your salad toppings. Arrange the other ingredients on the lettuce bed: 6 oz bite-sized oranges, 4 oz halved strawberries, 1 oz halved black olives, and 0.5 oz shredded Parmesan cheese.
How to Make Mixed Greens Salad
Amount Per Serving (1 serving)
Calories 123Calories from Fat 81
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Vitamin A 1969IU
Vitamin C 41mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.