Tired of the same old dinner routine? Craving something fresh, flavorful, and incredibly easy to make? Then look no further than this 3 Forks Salad recipe! This vibrant salad is packed with delicious ingredients, offering a perfect balance of textures and tastes. It’s the kind of healthy meal that will quickly become a family favorite, perfect for a quick weeknight dinner or a light and satisfying lunch. Get ready to elevate your salad game!
Ingredients:
- 5 oz mixed greens (baby spinach, romaine, arugula – your choice!)
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, thinly sliced
- 1/2 cup red onion, thinly sliced
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1/2 cup crumbled feta cheese (optional, but highly recommended!)
- 1/4 cup Kalamata olives, pitted and halved
For the Lemon Herb Vinaigrette:
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed is best!)
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh dill
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
Instructions:
- Prepare the Vegetables: Wash and prepare all your vegetables. Halve the cherry tomatoes, thinly slice the cucumber and red onion. If using larger cucumbers, consider peeling and seeding them for a less watery salad.
- Make the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, parsley, dill, Dijon mustard, garlic powder, salt, and pepper until well combined. Taste and adjust seasoning as needed. A little extra lemon juice can brighten the flavor!
- Assemble the Salad: In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, chickpeas, feta cheese (if using), and Kalamata olives.
- Dress the Salad: Drizzle the lemon herb vinaigrette over the salad and toss gently to coat all the ingredients evenly. Don't over-toss, as you want to avoid wilting the greens.
- Serve Immediately: Enjoy your delicious and refreshing 3 Forks Salad!
Cooking Tips for the Best Results:
- Fresh Herbs: Using fresh herbs makes a huge difference in the flavor of the vinaigrette. If you don't have fresh parsley and dill, you can substitute with 1 teaspoon of dried herbs each.
- Customize it: Feel free to add other ingredients you enjoy, such as grilled chicken, avocado, bell peppers, or different types of cheese.
- Make it ahead: You can prepare the vinaigrette and chop the vegetables ahead of time. Store them separately in the refrigerator and assemble the salad just before serving.
- Don't overdress: Add the vinaigrette gradually, tasting as you go to avoid a soggy salad.
Variations:
- Protein Power: Add grilled chicken, shrimp, or tofu for a heartier meal.
- Spicy Kick: Include a pinch of red pepper flakes in the vinaigrette for a little heat.
- Mediterranean Twist: Substitute sun-dried tomatoes for the cherry tomatoes and add some crumbled goat cheese.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 10-15g
- Fat: 20-25g
- Carbohydrates: 25-30g
- Fiber: 8-10g
This 3 Forks Salad recipe is a simple, healthy, and delicious option for a quick and satisfying meal. It's perfect for busy weeknights or a light lunch, and it’s incredibly versatile. Enjoy experimenting with different ingredients and finding your own perfect combination! Let us know in the comments how you customized your salad!