Heart-Healthy Salada Mista

Bright, vibrant, and bursting with freshness, the Heart-Healthy Salada Mista is a Mediterranean-inspired salad that’s as nutritious as it is delicious. Packed with a colorful medley of crisp romaine lettuce, peppery arugula, juicy cherry tomatoes, crunchy cucumbers, and sweet red bell peppers, this recipe is a masterclass in clean eating. The creamy avocado and heart-smart walnuts add healthy fats, while a zesty lemon and olive oil dressing ties everything together with a tangy flair. Quick to prepare in just 20 minutes and perfect for serving four, this no-cook salad is a fantastic option for light lunches, side dishes, or refreshing dinners. Loaded with antioxidants and wholesome ingredients, the Heart-Healthy Salada Mista is your go-to for a guilt-free, nutrient-packed meal that will leave you feeling satisfied and energized.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 head Romaine lettuce
• 100 grams Arugula
• 200 grams Cherry tomatoes
• 1 medium-sized Cucumber
• 1 large Red bell pepper
• 0.5 medium Red onion
• 1 large Avocado
• 3 tablespoons Extra virgin olive oil
• 2 tablespoons Lemon juice
• 0.5 teaspoon Salt
• 0.25 teaspoon Freshly ground black pepper
• 2 tablespoons Fresh parsley
• 50 grams Walnuts

Directions

Step 1

Wash and dry the romaine lettuce thoroughly. Tear the leaves into bite-sized pieces and place them in a large salad bowl.

Step 2

Add the arugula to the bowl with the romaine lettuce.

Step 3

Rinse the cherry tomatoes and slice them in half. Add them to the salad bowl.

Step 4

Peel the cucumber, slice it lengthwise, remove seeds if desired, and then cut it into thin half-moons. Add these to the bowl.

Step 5

Slice the red bell pepper into thin strips and add them to the salad.

Step 6

Thinly slice half of a red onion and mix it into the salad.

Step 7

Cut the avocado in half, remove the seed, and dice the flesh. Add the avocado to the salad, ensuring it's evenly distributed.

Step 8

In a small mixing bowl, whisk together the extra virgin olive oil, lemon juice, salt, and freshly ground black pepper to make the dressing.

Step 9

Pour the dressing over the salad and toss gently to combine, making sure that the dressing coats all the ingredients evenly.

Step 10

Finely chop the fresh parsley and sprinkle it over the top of the salad.

Step 11

Roughly chop the walnuts and scatter them over the salad for a crunchy texture.

Step 12

Serve immediately and enjoy your heart-healthy Salada Mista.

Nutrition Facts

Serving size	1651.2 grams (1651.2g)

Amount per serving	% Daily Value*
Calories	1272

Total Fat 107.00g	137%
Saturated Fat 13.80g	69%
Polyunsaturated Fat 27.80g
Cholesterol 0mg	0%
Sodium 1418mg	62%
Total Carbohydrate 77.70g	28%
Dietary Fiber 34.30g	122%
Total Sugars 26.90g
Protein 28.00g	56%

Vitamin D 0IU	0%
Calcium 544mg	42%
Iron 12mg	65%
Potassium 4004mg	85%

*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: 69.5%

Protein: 8.1%

Carbs: 22.4%