Green salad

Fresh Vegetable Salad – An Explosion of Colors and Flavors

Preparation Time: 15 minutes
Number of Servings: 4

Here is a simple and quick recipe for a fresh salad that will bring a touch of freshness to every meal. This salad is perfect for light lunches or as a side dish alongside savory main courses. It is a vitamin-packed combination that will not only delight your taste buds but also provide you with a range of nutritional benefits.

The history of salads dates back to ancient times when people began to combine raw vegetables to create healthy and refreshing dishes. Over the years, salads have evolved, taking on various forms and flavors, but their essence has remained the same: the freshness of the ingredients.

Ingredients:
- 1 fresh green lettuce
- 4 small cucumbers
- 1 carrot
- 2 bunches of green onions
- 5 ripe tomatoes
- salt to taste
- 3-4 tablespoons of extra virgin olive oil
- juice from 1-2 lemons (to taste)

Preparing the Salad:

Step 1: Washing and Preparing the Ingredients
Start by thoroughly washing the green lettuce under cold running water. Make sure to remove any impurities or dirt. Once you have washed the lettuce, drain it well to prevent it from becoming soggy. You can use a salad spinner or leave it in a colander for a few minutes. Once dry, tear the lettuce into smaller pieces by hand to maintain its crisp texture.

Step 2: Preparing the Vegetables
Peel the cucumbers (if you prefer, you can leave the skin on for added nutrients) and slice them thinly or dice them, depending on your preference. Wash the tomatoes and cut them in halves or quarters, and peel and grate the carrot or cut it into julienne strips. Wash the green onions and chop them finely, including the green parts, which add extra flavor and color to the salad.

Step 3: Assembling the Salad
In a large bowl, add all the prepared ingredients: the torn lettuce, cucumbers, carrot, green onions, and tomatoes. Now is the time to play with the flavors. Sprinkle salt to taste, add extra virgin olive oil for a rich and flavorful taste, and squeeze in the lemon juice to give the salad a touch of freshness. Gently mix everything together to avoid damaging the texture of the ingredients.

Step 4: Serving
Serve immediately to enjoy the freshness of the ingredients. You can also add some pumpkin seeds or nuts for extra crunch and nutrients. This salad pairs wonderfully with grilled fish or roasted chicken, but it can also be enjoyed as a light vegetarian dish.

Practical Tips:
- Ensure all ingredients are fresh; the quality of the vegetables will make a big difference in the final taste.
- You can experiment with other vegetables, such as bell peppers, radishes, or olives to diversify the flavors.
- If you want a heartier salad, you can also add feta cheese or avocado.
- The lemon juice not only adds a delicious taste but also helps preserve the color of the vegetables.

Nutritional Benefits:
This salad is an excellent source of vitamins, minerals, and fiber. Green lettuce is rich in vitamins A, C, and K, cucumbers are hydrating and contain antioxidants, and carrots provide a substantial amount of beta-carotene. Tomatoes are excellent for heart health due to their lycopene content, while green onions have antibacterial and anti-inflammatory properties.

Frequently Asked Questions:
1. Can I add other ingredients?
Sure! You can add avocado, olives, or even croutons for extra texture.
2. How can I keep the salad from browning?
If you are not consuming it immediately, keep the ingredients separate and mix them just before serving.
3. What type of oil should I use?
Extra virgin olive oil is ideal for salads, but you can also use avocado oil or nut oil to change up the flavor.

Combine this salad with a glass of cold lemonade or a dry white wine for a perfect meal. This simple yet refined recipe is sure to become your favorite on warm summer days or at festive gatherings. Enjoy every bite and savor the freshness of the vegetables!