Fruit and Vegetable Salad Recipe for Fresh Healthy Meals

There’s something truly refreshing and vibrant about a fruit and vegetable salad that can brighten up any meal or serve as a wholesome snack. Combining the natural sweetness of fresh fruits with the crispness of garden vegetables creates a delightful dish that’s not only pleasing to the palate but also packed with nutrients.

Whether you’re looking for a light lunch, a side dish for dinner, or a picnic-friendly option, this fruit and vegetable salad recipe is incredibly versatile and easy to customize.

In this recipe, we’ll explore a colorful medley of ingredients, simple preparation steps, and tips to elevate your salad experience. From the crunch of cucumbers to the juicy burst of berries, every bite offers a harmony of flavors and textures.

Plus, the dressing is light and tangy, enhancing the natural goodness without overpowering it. Ready to dive into a bowl of freshness?

Let’s get started!

Why You’ll Love This Recipe

This fruit and vegetable salad is a perfect blend of sweet and savory, crunchy and juicy, making it an ideal dish for any occasion. It is:

• Nutritious: Packed with vitamins, antioxidants, and fiber from a variety of fresh produce.
• Versatile: Easily adaptable to whatever fruits and vegetables you have on hand.
• Quick and Simple: Ready in under 20 minutes, making it perfect for busy days.
• Refreshing: A great way to stay hydrated and energized, especially during warmer months.
• Colorful and Appealing: Vibrant colors make it as beautiful as it is delicious.

If you’re a fan of fresh, healthy meals, this salad will quickly become a staple in your recipe collection.

Ingredients

• 2 cups mixed salad greens (like spinach, arugula, and romaine)
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 cup diced bell peppers (use red, yellow, or orange for sweetness)
• 1 cup fresh strawberries, hulled and sliced
• 1 cup blueberries
• 1 medium apple, cored and diced
• 1/2 cup shredded carrots
• 1/4 cup chopped fresh mint leaves
• 1/4 cup toasted walnuts (optional, for crunch)

For the Dressing:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon honey or maple syrup (for a vegan option)
• 1 teaspoon Dijon mustard
• Salt and freshly ground black pepper, to taste

Equipment

• Large salad bowl
• Small mixing bowl for dressing
• Sharp knife for chopping
• Cutting board
• Whisk or fork for mixing dressing
• Measuring spoons
• Salad tongs or large spoon

Instructions

1. Prepare the produce: Rinse all fruits and vegetables thoroughly under cold water. Pat dry with a clean towel.
2. Chop and slice: Dice the cucumber, bell peppers, and apple into bite-sized pieces. Halve the cherry tomatoes and slice the strawberries. Shred the carrots if not pre-shredded.
3. Assemble the salad base: In the large salad bowl, place the mixed salad greens. Add the chopped cucumber, bell peppers, cherry tomatoes, shredded carrots, strawberries, blueberries, and apple pieces.
4. Add herbs and nuts: Sprinkle the chopped fresh mint leaves and toasted walnuts over the salad for extra flavor and crunch.
5. Make the dressing: In the small mixing bowl, whisk together the olive oil, lemon juice, honey (or maple syrup), Dijon mustard, salt, and pepper until emulsified.
6. Toss the salad: Drizzle the dressing over the salad and gently toss using salad tongs or large spoons until all ingredients are evenly coated.
7. Serve immediately: For best freshness, serve the salad right away, or refrigerate for up to an hour before serving.

Tips & Variations

“Feel free to swap out fruits and veggies according to the season or your personal preference. This salad is incredibly forgiving and flexible!”

• Make it vegan: Use maple syrup instead of honey in the dressing.
• Add protein: Toss in chickpeas, grilled tofu, or cooked quinoa to make this a more filling meal.
• Change up the nuts: Use almonds, pecans, or sunflower seeds if walnuts aren’t your favorite.
• Make it creamy: Add a dollop of vegan yogurt or a sprinkle of crumbled vegan feta cheese.
• Spice it up: Add a pinch of crushed red pepper flakes or a dash of your favorite spice blend like chilli powder for a subtle kick.
• Use seasonal produce: Try adding peaches, mangoes, or pomegranate seeds in summer and autumn.

Nutrition Facts

Serving Suggestions

This fruit and vegetable salad can be enjoyed in many ways. Serve it as a light appetizer to kick off a meal or as a side dish alongside grilled dishes or sandwiches.

It pairs beautifully with Mediterranean flavors or your favorite vegan chipotle bowl recipe.

For a heartier meal, add some cooked grains like quinoa or bulgur, or top with your choice of plant-based protein. If you’re hosting a brunch, this salad is a fresh counterpoint to dishes like banana pancakes for a well-rounded spread.

Conclusion

Creating a fruit and vegetable salad is a wonderful way to celebrate the bounty of fresh produce while nourishing your body with wholesome ingredients. This recipe offers an easy, flavorful, and colorful dish that can be tailored to suit any taste or season.

The balance of sweet fruits with crisp vegetables, enhanced by a light lemon dressing, makes it a perfect all-around salad that’s both satisfying and healthful.

Not only does it make a great everyday meal, but it also shines at gatherings and picnics, impressing guests with its vibrant colors and fresh flavors. By experimenting with different fruits, veggies, and toppings, you can keep this salad exciting and new every time you make it.

For more fresh and delicious ideas, be sure to explore other recipes like best vegan salad bowl recipes and amazing vegan pasta recipes to expand your plant-based cooking horizons.

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