Green salad
Fresh salad with spinach, tomatoes, and telemea
Preparation time: 15 minutes
Total time: 15 minutes
Number of servings: 2-3
Are you looking for a simple and quick recipe that brings a touch of freshness and vitamins to your table? Our salad with spinach, tomatoes, and telemea is the perfect choice! This recipe is not only delicious but also extremely healthy, packed with essential nutrients. It can be enjoyed as an appetizer or as a side dish to a main meal. Let's discover together how to prepare it step by step!
A bit of history
Salads are culinary preparations that have traversed time, consumed for thousands of years in various forms. Since ancient times, people have combined fresh vegetables with oils and vinegars to create dishes full of flavor and nutritional benefits. The salad we will prepare today blends tradition with modern ingredients, making it ideal for a healthy and balanced diet.
Ingredients
- A handful of green salad (approximately 50-100 g)
- A handful of fresh spinach (approximately 50-100 g)
- 2 medium tomatoes
- 2 cucumbers
- 2-3 green onion stalks
- 50 g telemea cheese
- Walnut kernels (approximately 30 g)
- Salt, to taste
- Apple cider vinegar with honey, to taste
- Olive oil, to taste
Ingredient details
- Green salad: Choose fresh salad with crispy leaves. You can opt for iceberg or romaine lettuce, depending on your preferences.
- Spinach: Ensure the spinach is fresh, without spots or wilted leaves. Spinach is an excellent source of iron and vitamins.
- Telemea: You can use cow or sheep telemea, depending on your taste. It adds a creamy texture and subtle flavor.
- Walnut kernels: Walnuts not only provide a delicious taste but are also rich in Omega-3 fatty acids, beneficial for health.
Step by step: Preparing the salad
1. Wash the vegetables: Start by washing the salad and spinach thoroughly under cold running water. It is important to remove any impurities or pesticides. Dry them using a kitchen towel or a salad spinner.
2. Prepare the vegetables: Tear the salad and spinach into smaller pieces by hand. This technique helps maintain the delicate texture of the leaves. Slice the tomatoes and cucumbers into rounds or slices, as preferred. The green onion can be cut into thin rounds.
3. Mix the ingredients: In a large bowl, combine the salad, spinach, tomatoes, cucumbers, and green onion. Gently toss to avoid crushing the vegetables.
4. Season: Add salt to taste and a splash of apple cider vinegar with honey. The vinegar will add a note of acidity, balancing the flavors of the vegetables. Mix again to distribute the seasonings evenly.
5. Add the telemea: Cut the telemea into cubes and place them on top of the salad. This will provide a pleasant creaminess and savory flavor.
6. Final Touch: Sprinkle the walnut kernels for added crunch and a unique taste. Drizzle with high-quality olive oil to add a touch of richness and flavor.
7. Serving: The salad is ready to serve! It can be enjoyed immediately or left in the refrigerator for 10-15 minutes to allow the flavors to meld. It pairs perfectly with grilled meat or as a side for fish.
Tips and tricks
- Variations: You can add other ingredients such as avocado, olives, or bell peppers to customize the salad according to your preferences.
- Roasted nuts: Instead of raw walnut kernels, you can use roasted walnuts for a more intense flavor.
- Packed lunch: This salad is perfect for a lunch at the office. You can prepare it the night before and transport it in an airtight container.
Nutritional benefits
This salad is full of vitamins, minerals, and antioxidants. Spinach is an excellent source of iron, while tomatoes provide lycopene, a powerful antioxidant. Walnuts are rich in omega-3, beneficial for heart health. A 200 g serving of salad contains approximately 180 calories, making it a perfect choice for a light meal.
Frequently asked questions
- Can I use other types of cheese? Yes, you can replace telemea with feta or goat cheese to vary the taste.
- What type of vinegar can I use? Balsamic vinegar or red wine vinegar are also excellent options.
- Is the salad suitable for vegans? You can omit the telemea and walnut kernels for a delicious vegan version.
In conclusion, this salad with spinach, tomatoes, and telemea is an excellent choice for anyone looking to eat healthily and deliciously. Easy to prepare and full of flavor, it is perfect for any occasion. Enjoy your meal!
Ingredients: a handful of green salad, a handful of spinach, 2 tomatoes, 2 cucumbers, 2-3 green onions, 50g of telemea cheese, pieces of walnut, a pinch of salt, apple cider vinegar with honey, olive oil
