All-Natural and Delicious Spring Salad Recipe

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spring salad dressing

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:

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
spring salad recipe


  1. Peel and chop the onion and the carrot.
  2. Wash and chop the tomatoes.
  3. Cut off the green beans’ tips, separate the strings, wash the beans, and chop them.
  4. Peel and chop the garlic clove.
  5. Boil the potatoes leaving the skin on.
  6. In a different pot, boil the peas and the green beans. Drain.
  7. Place all the ingredients in a salad bowl and dress with the herbs, oil, and salt.
  8. Serve cold.

Preparation time: 15 minutes

Cooking time: 30 minutes

Servings: 4

Nutritional Value per serving

Energy195 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
Sodium    39.7 mg


  • 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]

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