This spring salad recipe combines boiled vegetables, such as green beans and potatoes, with raw vegetables, such as tomatoes. This makes it more tolerable for those who suffer from dental deficiencies. Like all salads, this is a very healthy dish, especially beneficial for:
- The metabolism, as it supplies minerals, trace minerals, and vitamins, all necessary for growth. Besides, all the ingredients in this spring salad recipe are alkalizing and cause the elimination of uric acid and other waste in the blood.
- Diabetes because green beans have specific anti-diabetic effects and prevent excess glucose in the blood. Besides, peas and potatoes are well tolerated by people with diabetes, thanks to their high fiber content.
- The arteries and the heart, due to the antioxidants contained in vegetables.
Spring Salad Recipe Ingredients
- 1 pound of tomatoes
- 1 pound of potatoes
- 14 oz of green beans (string beans)
- 150 g of peas
- 1 onion
- 1 carrot
- 1 garlic clove
Additional ingredients
- Parsley
- Oregano
- 3 tablespoons of olive oil (each tablespoon of oil adds around 120 kcal to the recipe, 30 kcal per serving).
- Sea salt
Preparation
- Peel and chop the onion and the carrot.
- Wash and chop the tomatoes.
- Cut off the green beans’ tips, separate the strings, wash the beans, and chop them.
- Peel and chop the garlic clove.
- Boil the potatoes leaving the skin on.
- In a different pot, boil the peas and the green beans. Drain.
- Place all the ingredients in a salad bowl and dress with the herbs, oil, and salt.
- Serve cold.
Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 4
Nutritional Value per serving
| Energy | 195 kcal = 813 kj |
| Protein | 8.03 g |
| Carbohydrates | 33.1 g |
| Fiber | 9.40 g |
| Total fat | 0.723 g |
| Saturated fat | 0.130 g |
| Cholesterol | ——– |
| Sodium | 39.7 mg |
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 3. Chai Wan: Editorial Safeliz, 2005. 312. Print. [spring salad recipe]
