Spinach salad with oranges
Spinach Salad with Oranges
Preparation time: 15 minutes
Rest time: 1 hour
Total time: 1 hour and 15 minutes
Servings: 4
Who would have thought that a salad could be so full of flavor and vitality? The spinach salad with oranges is a perfect example of healthy food that is easy to prepare and extremely tasty. The combination of crunchy green leaves and juicy citrus not only provides a fresh taste but also a colorful appearance that will catch the eyes of all your guests. This salad is ideal as an appetizer or as a side dish for a main course.
A bit of history: Salads have been consumed since ancient times, but the combination of vegetables with fruits has gained popularity in recent decades due to the growing interest in healthy eating. Spinach, a staple ingredient in many cultures, is rich in nutrients, while oranges bring a touch of sweetness and an explosion of vitamins. Together, they create an explosion of taste and color on the plate.
Ingredients needed:
- 100 g fresh spinach leaves (preferably young for a more delicate texture)
- 1 large juicy tomato
- 2 crunchy radishes
- 2 mushrooms (preferably champignon)
- 1/2 red onion
- 1/2 red bell pepper
- 2 lemons (one for juice and another for decoration)
- 3 oranges (two for slices and one for juice)
- 2 teaspoons of toasted sesame seeds
- Salt and pepper to taste
- Olive oil (optional)
Step by step for a perfect salad:
1. Preparing the ingredients: Start by washing the spinach leaves well in cold water to remove any impurities. Then, gently dry them with a paper towel or in a salad spinner. This step is essential to avoid a watery salad!
2. Cutting the vegetables: Cut the spinach leaves into smaller pieces suitable for consumption. Then, dice the tomato, slice the radishes and mushrooms thinly, and julienne the onion and bell pepper. All these vegetables will add texture and flavor to your salad.
3. Slicing the oranges: Peel two oranges, removing the albedo (the white part) to avoid a bitter taste. Cut them into slices or cubes, as preferred. Reserve one orange for juicing.
4. Preparing the dressing: Squeeze the juice of the lemon and orange into a small bowl. Add the toasted sesame seeds and mix well. If desired, you can also add a bit of olive oil for an extra touch of flavor.
5. Assembling the salad: In a large bowl, combine all the cut vegetables, add the orange slices, and pour in the dressing. Gently mix to avoid crushing the ingredients. Taste and, if necessary, add salt and pepper to your liking.
6. Resting the salad: Let the salad sit in the fridge for about an hour. This is an important step as it allows the flavors to blend and intensify.
7. Serving: Serve the salad on a beautiful platter, decorated with lemon slices and a sprinkle of toasted sesame seeds on top. You can pair it with a portion of grilled fish or tender chicken for a balanced lunch or dinner.
Useful tips:
- Choose fresh spinach with smooth green leaves. Younger leaves have a sweeter taste and a more pleasant texture.
- You can experiment with other ingredients, such as avocado, walnuts, or feta, to add a personal touch.
- If you don’t like sour flavors, reduce the amount of lemon juice and add more oranges.
- The salad can be prepared a day in advance, but make sure to add the dressing just before serving to keep the vegetables crunchy.
Calories and nutritional benefits:
This salad is not only delicious but also extremely healthy. Spinach leaves are rich in iron, vitamins A, C, and K, while oranges are an excellent source of vitamin C and antioxidants. One serving (approximately 250 g) contains about 150 calories, making it a perfect choice for a balanced diet.
Frequently asked questions:
- Can I use frozen spinach? It is recommended to use fresh spinach to benefit from the crunchy texture and vibrant taste.
- What is the best way to store the salad? You can store it in the fridge in an airtight container, but it is advisable to add the dressing only before serving.
- What other ingredients can I add? You can try goat cheese, diced green apple, or even caramelized nuts for an extra flavor boost.
This spinach salad with oranges is a fantastic choice for a healthy and tasty meal. It will surely become a favorite in your menu! Enjoy!
Ingredients: 1 tomato, 2 radishes, 2 mushrooms, half a red onion, half a red bell pepper, 2 lemons, 3 oranges, 2 teaspoons of sesame seeds, fresh spinach leaves (preferably young as they are more tender)
