Heart-Healthy Tomato and Spinach Salad
Bright, fresh, and bursting with heart-healthy ingredients, this Tomato and Spinach Salad is a powerhouse of flavor and nutrition. Featuring a vibrant mix of baby spinach, juicy cherry tomatoes, crisp cucumber, creamy avocado, and a touch of zesty red onion, this salad is as satisfying as it is nourishing. The homemade dressing—crafted with extra virgin olive oil, fresh lemon juice, honey, Dijon mustard, and a hint of garlic—ties it all together with a perfect balance of tangy and sweet. Topped with crunchy unsalted sunflower seeds for an added dose of healthy fats, this quick and easy salad comes together in just 15 minutes, making it an ideal choice for a wholesome lunch or a light, refreshing side dish. Perfect for anyone seeking heart-smart recipes without sacrificing flavor, this salad delivers on both health and taste in every bite!
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Ingredients
- 4 cups baby spinach
- 2 cups cherry tomatoes
- 1 medium cucumber
- 0.25 cup red onion
- 1 medium avocado
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey
- 0.5 teaspoons Dijon mustard
- 1 small, minced garlic clove
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons unsalted sunflower seeds
Directions
Step 1
Wash and dry the baby spinach thoroughly, then place it in a large salad bowl.
Step 2
Halve the cherry tomatoes and add them to the bowl with the spinach.
Step 3
Peel and thinly slice the cucumber and red onion, then add them to the salad bowl.
Step 4
Dice the avocado into bite-sized pieces and gently toss it with the other salad ingredients.
Step 5
Prepare the dressing by whisking together the olive oil, fresh lemon juice, honey, Dijon mustard, minced garlic, salt, and black pepper in a small mixing bowl until well combined.
Step 6
Pour the dressing over the salad and toss gently to evenly coat all the ingredients.
Step 7
Sprinkle the unsalted sunflower seeds over the top for added texture and heart-healthy fats.
Step 8
Serve immediately or refrigerate for up to an hour to allow the flavors to meld before serving.
Nutrition Facts
| Serving size | (883.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 738.1 |
| Total Fat 59.5g | 0% |
| Saturated Fat 8.2g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 0mg | 0% |
| Sodium 774.5mg | 0% |
| Total Carbohydrate 51.7g | 0% |
| Dietary Fiber 19.9g | 0% |
| Total Sugars 20.2g | |
| Protein 13.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 228.2mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 1953.5mg | 0% |
Source of Calories