Heart-Healthy Georgian Salad

Bursting with vibrant colors and bold flavors, this Heart-Healthy Georgian Salad is a refreshing fusion of crisp vegetables, fresh herbs, and nutrient-packed ingredients. Inspired by the iconic Georgian Salad, this recipe combines juicy red tomatoes, crunchy cucumber, and a hint of spice from red onion with the earthy richness of ground walnuts and a pop of sweetness from pomegranate seeds. Tossed in a zesty dressing of extra virgin olive oil, red wine vinegar, and garlic, this salad is as delicious as it is nutritious. Perfect for a quick, no-cook side dish or a light main course, it's packed with antioxidants, heart-healthy fats, and a medley of vibrant textures. Whether you're looking for a wholesome meal or a crowd-pleasing addition to your dinner table, this 20-minute recipe is sure to delight.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 large red tomatoes
• 1 large cucumber
• 1 small red onion
• 50 grams walnuts
• 1 bunch fresh cilantro
• 1 bunch fresh parsley
• 50 grams pomegranate seeds
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 2 small garlic cloves
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper

Directions

Step 1

Start by washing all the vegetables thoroughly.

Step 2

Chop the tomatoes into medium-sized cubes and place them in a large salad bowl.

Step 3

Peel the cucumber and cut it in half lengthwise. Then slice each half into half-moon shapes and add to the salad bowl.

Step 4

Finely slice the red onion and add it to the bowl with the tomatoes and cucumber.

Step 5

In a small food processor, pulse the walnuts until they are coarsely ground. Be careful not to over-process them into a paste.

Step 6

Add the ground walnuts to the salad bowl.

Step 7

Finely chop the cilantro and parsley, then add them to the bowl.

Step 8

Sprinkle in the pomegranate seeds for an added burst of flavor and texture.

Step 9

In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, salt, and black pepper until fully combined.

Step 10

Pour the dressing over the salad and gently toss all the ingredients until they are well mixed and coated with the dressing.

Step 11

Taste and adjust seasoning if necessary.

Step 12

Serve immediately or let the salad sit for about 10 minutes to allow the flavors to meld, then enjoy your Heart-Healthy Georgian Salad!

Nutrition Facts

Serving size	1138.5 grams (1138.5g)

Amount per serving	% Daily Value*
Calories	828

Total Fat 63.40g	81%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 23.70g
Cholesterol 0mg	0%
Sodium 1275mg	55%
Total Carbohydrate 62.50g	23%
Dietary Fiber 17.00g	61%
Total Sugars 29.70g
Protein 18.90g	38%

Vitamin D 0IU	0%
Calcium 315mg	24%
Iron 9mg	51%
Potassium 2740mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 63.7%

Protein: 8.4%

Carbs: 27.9%