John's Salad

John Salad - An Explosion of Flavors and Nutrients

Preparation Time: 15 minutes
Total Time: 15 minutes
Servings: 4

Today we present you a delicious and simple recipe: John Salad, a vibrant mix of healthy ingredients that will delight your taste buds. This salad is ideal for a quick lunch at the office or a light dinner at home, being rich in protein and nutrients. Preparing it takes no more than 15 minutes, and the result is a meal full of flavors that will add a splash of color to your plate.

A Brief Story about John Salad

John Salad is a recipe that has gained popularity over time due to its simplicity and balanced combination of ingredients. It is often associated with summer meals, picnics, or even quick everyday meals. This salad manages to bring together ingredients from different corners of the world, creating a perfect harmony of flavors. So, let’s discover together how to prepare this delicious salad!

Ingredients

- 2 small cabbages (approximately 200g each)
- 2 cans of red beans (approximately 400g each)
- 2-3 fresh cucumbers
- 1 bunch of green onions
- 2-3 cans of fish in oil (smoked mackerel and tuna, approximately 200g each)
- Olive oil (or other preferred oil)
- Vinegar (wine or balsamic)
- Salt, to taste
- Pepper, to taste
- A packet of Knorr Mediterranean dressing (optional)

Nutritional Details

This salad is rich in protein due to the fish and beans, providing a considerable amount of fiber, vitamins, and minerals. One serving has approximately 250 calories, making it an excellent choice for those who want to stay fit without sacrificing taste.

Step-by-Step Preparation

1. Preparing the Ingredients
Start by draining the canned fish from the oil it was stored in. If using tuna, you can break it up with a fork to make it easier to mix.
Drain the red beans well and rinse them under cold water to remove excess salt and preservatives. This step will also prevent fermentation.

2. Cutting the Vegetables
Slice the cabbages into thin strips using a sharp knife. Cabbage adds crunchiness and is an excellent source of vitamin C.
Peel the cucumbers (if preferred) and cut them into rounds or cubes, depending on your preference. Cucumbers add a fresh note to the salad.
The green onions should be cleaned and finely chopped, making sure to use both the white and green parts for added flavor.

3. Mixing the Ingredients
In a large bowl, combine the cabbage strips, red beans, cucumber rounds, and green onions. Gently mix, being careful not to break the beans.
Add the drained fish and break it into smaller pieces for better integration into the salad.

4. Seasoning the Salad
Drizzle the salad with olive oil and vinegar, then season with salt, pepper, and Knorr Mediterranean dressing, if you choose to use it. Gently mix until all ingredients are evenly coated.
A good idea is to let the salad sit for a few minutes before serving to allow the flavors to meld.

5. Serving
You can serve this salad on a bed of green leaves, such as arugula or spinach, for a more sophisticated look. Also, adding slices of lemon or green olives can enhance the flavor.

Tips and Variations

- Variations: You can add other vegetables, such as bell peppers or grated carrots, to diversify the texture and flavor of the salad.
- Vegan: If you want a vegan version, you can replace the fish with marinated tofu or a source of plant protein, such as chickpeas.
- Storing the Salad: The salad keeps well in the fridge for 1-2 days, but it is recommended to consume it fresh to enjoy all the nutrients.

Frequently Asked Questions

1. Can I use other types of fish?
Yes, you can use any type of fish in oil, such as sardines or herring, depending on your preferences.

2. What drinks pair well with this salad?
A fresh lemonade or a dry white wine are excellent choices that will perfectly complement the salad.

3. Is this salad suitable for a diet?
Yes, due to its protein and fiber-rich ingredients, it is a good choice for a balanced diet.

So, don’t hesitate any longer! Try John Salad and enjoy a quick, healthy, and flavorful meal. This simple recipe is perfect for any occasion and will surely become a favorite in your weekly menu. Enjoy your meal!