Description
Enjoy a vibrant assortment of fresh meal salads and crisp lettuce wraps, perfect for a wholesome lunch or light dinner. Packed with colorful vegetables, lean proteins, and tangy dressings, these dishes are healthy, satisfying, and endlessly customizable for any taste or dietary need.
Ingredients
Units
Scale
For the Base Salad
- 6 cups mixed salad greens (such as baby spinach, arugula, and romaine)
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1 red bell pepper, thinly sliced
- 1/2 red onion, thinly sliced
For Protein Options
- 2 grilled chicken breasts, sliced (or 1 block of firm tofu, cubed and grilled)
- 1/2 cup cooked chickpeas (for vegan/vegetarian option)
For the Lettuce Wraps
- 1 head butter lettuce or iceberg lettuce, separated into large whole leaves
- 1 carrot, julienned
- 1/2 cup shredded cabbage
- 1/4 cup chopped fresh cilantro
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 teaspoon honey or agave syrup
- Salt and freshly ground black pepper, to taste
Optional Toppings
- 1/4 cup toasted nuts or seeds (such as almonds, pumpkin seeds, or sunflower seeds)
- 2 tablespoons crumbled feta or goat cheese (omit for vegan)
- Sliced avocado
Instructions
- Prepare the Vegetables: Wash and dry all salad greens and lettuce leaves thoroughly. Slice and prep all the vegetables as indicated in the ingredients. Set aside each component in bowls for easy assembly.
- Cook the Protein: Grill the chicken breasts or tofu until cooked through and lightly charred. Slice the chicken or cut the tofu into cubes. If using chickpeas, rinse and drain them well.
- Assemble the Salad: In a large salad bowl, combine mixed greens, cherry tomatoes, cucumber, bell pepper, and red onion. Add your choice of protein, then toss gently to mix.
- Mix the Dressing: In a jar or small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey or agave, salt, and black pepper until emulsified.
- Dress the Salad: Pour the dressing over the salad and toss until evenly coated. Arrange salad on a platter if serving family-style, or plate individually.
- Assemble the Lettuce Wraps: Lay out lettuce leaves. Fill each with a small amount of the salad mixture, shredded cabbage, and julienned carrot. Add a sprinkle of cilantro, any extra toppings, and a drizzle of dressing if desired.
- Serve: Garnish both salads and wraps with toasted nuts, seeds, cheese, or avocado. Serve immediately for maximum freshness.
Notes
- Customize the salad with your favorite seasonal veggies or add grains like quinoa or rice for extra heartiness.
- Shrimp, grilled steak, or tempeh work well as alternate protein options.
- Lettuce wraps can be prepared ahead and filled just before serving to prevent sogginess.
- Double the dressing recipe and store it in the fridge for future salads.
Nutrition
- Serving Size: 1 salad or 2 lettuce wraps
- Calories: 310
- Sugar: 7g
- Sodium: 340mg
- Fat: 16g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 6g
- Protein: 22g
- Cholesterol: 40mg
