Health Salad on a Plate

Name: Health Salad on a Plate - Cosmina G.
Ingredients: 2 tomatoes; 1 yellow bell pepper; 2 green onions; 1 green garlic; 1 tablespoon olive oil; sea salt; juice from 1/2 lemon

Salad - Health Salad on a Plate by Cosmina G. - Recipia

The raw vegetable salad with tomatoes, bell peppers, green onions, and green garlic is prepared in just a few minutes and requires no cooking. The vegetables are washed, chopped, and then mixed in a bowl with salt, olive oil, and lemon juice. It’s perfect when you want something fresh on the table but can also be enjoyed on its own with toasted whole-grain bread. If desired, you can add a boiled egg or pieces of feta cheese. Quick Info Total time: a few minutes, just enough to wash and chop the vegetables Preparation time: a few minutes Cooking/baking time: not required Servings: the quantity is suitable for a salad to serve as is or as a side dish; the exact number of servings is not specified Difficulty: very easy Recipe type: raw vegetable salad, side dish, quick meal Ingredients 2 tomatoes 1 yellow bell pepper 2 green onions 1 green garlic 1 tablespoon of olive oil Sea salt, to taste Juice from 1/2 a lemon Optional, for enhancement: 1 boiled egg Pieces of feta cheese Preparation method 1. Wash the tomatoes and the yellow bell pepper. Slice the tomatoes and cut the bell pepper into small pieces. 2. Clean the green onions and green garlic, wash them, and cut them into larger pieces. There’s no need to chop them too finely; they retain their texture better when left a bit chunkier. 3. Place all the vegetables in a large bowl. 4. Add the sea salt, olive oil, and the juice from half a lemon. 5. Gently mix so that the dressing coats all the vegetables without crushing the tomatoes. 6. If you choose to enhance the salad, add a boiled egg or pieces of feta. These can be placed on top or mixed with the other ingredients. The salad can be served immediately after dressing. The tomatoes release juice, and the lemon and oil create a simple dressing, so it’s best enjoyed fresh. Why I make this recipe often It’s one of those salads you can whip up without much planning. The ingredients are simple, the prep time is short, and it can accompany both a light meal and a serving of meat. Plus, there’s no need to turn on the oven or prepare a skillet. I also like that the base remains the same, but the salad can be served in various ways. On its own, it’s a fresh raw vegetable salad. With a boiled egg or feta, it becomes heartier, and paired with toasted whole-grain bread, it can substitute for a quick meal. Tips Wash all the vegetables thoroughly before chopping, especially the green onions and green garlic, as dirt can remain between the stalks. Cut the onions and garlic into larger pieces, as specified in the recipe. If they are chopped too finely, their flavor may become overpowering, and the salad's texture will change. Add the salt, oil, and lemon juice after the vegetables are in the bowl. Then mix gently to keep the tomato slices as whole as possible. Adjust the amount of salt to taste. Feta is already salty, so it’s better to start with less salt in the salad. For better texture, serve the salad immediately after mixing. If it sits in the bowl for too long, the tomatoes and salt will release more liquid. Substitutions If you don’t have green garlic, the recipe can be made with just green onions, but the flavor will be milder. The recipe source does not specify an alternative quantity for garlic or onion, so they can be omitted rather than replaced with an exact amount. Olive oil is part of the original dressing and should ideally be kept. If you don’t have it on hand, you can use another oil, but the salad's flavor will be different. Feta is just an option, not a mandatory ingredient. It can be omitted without changing the preparation method. Variations For a heartier version, add a boiled egg, as suggested in the original recipe. You can chop it into pieces and gently mix it with the vegetables or place it on top. Another variation is the salad with feta pieces. The cheese adds a salty flavor and complements the vegetables without needing any other ingredients. If you want to keep the salad as simple as possible, just use the vegetables, salt, olive oil, and lemon juice. This is the basic combination and doesn’t require any additional seasonings. Serving ideas The salad can be enjoyed as is, right after preparation. For a more filling meal, serve it with a piece of toasted whole-grain bread. It’s also suitable alongside steak, grilled meats, or other meat dishes. In this case, it acts as a fresh side dish, providing raw vegetables and a tangy dressing alongside the main course. It can be placed on the table next to other dishes without any separate preparation. If you add a boiled egg or feta, it can also be served as a more substantial snack. Frequently Asked Questions Can the salad be made without green garlic? Yes. The green garlic can be omitted, and the salad can still be prepared with tomatoes, bell peppers, green onions, oil, salt, and lemon. The flavor will be milder. When should the boiled egg or feta be added? These should be added after the vegetables have been washed and chopped. You can gently mix them into the salad or place them on top so that the pieces remain more visible. Does the salad need to be refrigerated before serving? No. The recipe can be served immediately after mixing. It’s not advisable to let it sit for long after dressing, as the tomatoes will release liquid, and the vegetables will lose their crunch. Can it be served as a side dish? Yes. It’s suitable alongside steak, grilled meats, and other dishes, but it can also be enjoyed as a simple salad with toasted whole-grain bread. How long does it keep? It’s best enjoyed fresh. If a small amount is left, it can be stored in the refrigerator for a short time in a covered container, but the texture will not be the same after the tomatoes have been mixed with salt and lemon. Nutritional values The values below are estimates and refer to the entire basic salad made with the two tomatoes, yellow bell pepper, green onions, green garlic, one tablespoon of olive oil, and lemon juice. They do not include the boiled egg, feta, or whole-grain bread. Calories: approximately 250–300 kcal for the entire salad Protein: approximately 5–7 g Fat: approximately 14–16 g Carbohydrates: approximately 25–30 g Fiber: approximately 8–10 g Values may vary depending on the size of the tomatoes and bell pepper. Most of the fats come from the olive oil. If you add a boiled egg, the protein and calorie content increases. Feta also adds protein, fat, and salt, while whole-grain bread increases the energy value and carbohydrate content. Storage and reheating The salad should not be reheated. It’s a raw vegetable salad and is served cold or at room temperature, immediately after preparation. If you need to store it, cover the bowl or transfer the salad to a sealed container and place it in the refrigerator. It’s best consumed as soon as possible, as the tomatoes will continue to release juice, and the onions and bell peppers will gradually lose their crunch. A leftover salad that has already been mixed with salt, oil, and lemon will not taste as good the next day as when it is freshly made.

Health Salad on a Plate

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