Whew! It’s officially spring! Time to put away the crockpot (we sure enjoyed you, pot roast and vegan chili), pull out your favorite salad bowl and reward your taste buds with fresh springtime veggies! For a refreshing break from mundane side dishes, try this salad—Spring Greens with Quick-Pickled Vegetables. (Quick tip: An adjustable slicer or kitchen mandoline will make easy work of shaving the vegetables for pickling):1

Ingredients (serves 6)

Pickled vegetables:

  • 1 cup unseasoned rice vinegar
  • 3 tablespoons sugar
  • 1 tablespoon kosher salt
  • 8 ounces carrots, baby turnips and/or beets, shaved or thinly sliced (make about two cups)

Note: Since the rice vinegar, sugar and kosher salt in this part of the recipe are used only to make a brine for the pickled veggies, the actual sugar and sodium nutritional data per serving are lower.

Vinaigrette:

  • ⅓ cup olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon unseasoned rice vinegar
  • Kosher or sea salt and freshly ground black pepper

Salad:

  • 12 cups mixed tender greens (e.g., arugula, curly endive, dandelion greens, spinach, sorrel, etc.)
  • ¼ cup tender herb leaves and blossoms (such as tarragon or mint)
Directions
  • Pickled vegetables: In a small saucepan, combine vinegar, sugar and salt. Bring to a boil. Remove from heat and add vegetables; let sit until just tender, about 10 minutes. Drain and set aside.
  • Vinaigrette: In a small bowl, combine lemon juice and vinegar. Slowly drizzle in the oil while whisking vigorously. Season with salt, pepper and a bit more lemon juice if desired. Note: This dressing is meant to be less acidic to balance the pickled vegetables’ tartness.
  • Salad: In a large serving bowl, toss vinaigrette, greens and herbs. Add pickled vegetables and toss again. Taste and adjust seasoning with salt and pepper if necessary.
Nutrition data per serving: 140 calories, 13 grams fat (2 grams saturated fat), 9 grams carbohydrate (1 gram dietary fiber), 7 grams protein

As with just about any recipe, feel free to adjust ingredients to suit your preferences. If beets bum you out but you rave over radishes and red onions, swap ‘em out and toss ‘em in!

And remember, Teladoc is always here for you. Our highly trained registered dietitians are available anywhere you are to help with meal planning, condition management and other nutrition-related questions.

References

1https://www.bonappetit.com/recipe/spring-greens-with-quick-pickled-vegetables

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Nutrition, Recipe