Fresh and Light Garden Crunch Salad

Discover this vibrant, nutrient-packed salad that combines crisp vegetables with a light, tangy dressing. Perfect for a refreshing lunch or a healthy dinner side dish, this salad is rich in fiber and vitamins while being naturally low in calories.

Ingredients

For the Salad:

  • 1 head of fresh lettuce, chopped (about 8 cups/400g)
  • 1 medium cucumber (200g), thinly sliced
  • 1/3 head purple cabbage (about 2 cups/200g), finely shredded
  • 6 cherry tomatoes (100g), halved
  • 1/2 ear of cooked corn (about 1/2 cup/75g kernels)

For the Dressing:

  • 2 tablespoons (30ml) extra virgin olive oil
  • 2 tablespoons (30ml) fresh lemon juice
  • 1 tablespoon (15g) light mayonnaise
  • 1 clove garlic, minced
  • 1/4 teaspoon freshly ground black pepper
  • Salt to taste

Instructions

Salad Preparation

  1. Wash and thoroughly dry all vegetables
  2. Chop lettuce into bite-sized pieces
  3. Slice cucumber thinly using a sharp knife or mandoline
  4. Finely shred the purple cabbage
  5. Halve the cherry tomatoes
  6. Remove corn kernels from the cob if using fresh corn

Dressing Preparation

  1. In a small bowl, combine olive oil and lemon juice
  2. Add light mayonnaise and whisk until smooth
  3. Mince garlic and add to the dressing
  4. Season with black pepper and salt
  5. Whisk until well combined

Assembly

  1. In a large bowl, combine all prepared vegetables
  2. Add the dressing just before serving
  3. Toss gently until all ingredients are well coated
  4. Serve immediately

Timing

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Serves: 4

Nutritional Information

(Per serving)

  • Calories: 120
  • Protein: 3g
  • Fat: 8g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Sugar: 5g

Cooking Tips and Tricks

  • Dry vegetables thoroughly to ensure dressing adheres properly
  • Use a salad spinner for crisp, dry lettuce
  • Prepare vegetables ahead but add dressing just before serving
  • Cut vegetables in similar sizes for balanced bites
  • Massage purple cabbage lightly to tenderize

Variations and Substitutions

  • Swap lettuce for spinach or mixed greens
  • Use Greek yogurt instead of mayonnaise
  • Add avocado for healthy fats
  • Include bell peppers for extra crunch
  • Try apple cider vinegar instead of lemon juice

Common FAQs

Q: How long can I store this salad?
A: Undressed salad keeps for 2-3 days in an airtight container.

Q: Can I meal prep this salad?
A: Yes, store components separately and assemble before eating.

Q: Is this salad keto-friendly?
A: Reduce corn amount or omit for a keto-friendly version.

Q: How can I make it more filling?
A: Add grilled chicken, chickpeas, or quinoa for protein.

Storage and Make-Ahead Tips

  • Store cut vegetables separately in airtight containers
  • Keep dressing separately in a jar for up to 5 days
  • Prep vegetables up to 2 days ahead
  • Store in the refrigerator with paper towels to absorb excess moisture
  • Refresh lettuce in ice water if it becomes wilted