Easy Marinated Vegetable Salad Recipe – Fresh, Healthy, and Flavorful
Marinated Vegetable Salad
If you’re looking for a fresh, vibrant dish that’s easy to prepare and bursting with flavor, then this marinated vegetable salad recipe is exactly what you need.
Introduction: Why Marinated Vegetable Salad is a Winner
Salad of marinated vegetables, Do you want something new, vibrant, and flavourful? The solution is a marinated vegetable salad! This dish is a star in and of itself, not just a supporting role. Rich in crisp, colourful vegetables that absorb a zesty marinade, this salad adds a cool variation to your typical greens. It’s ideal for light, healthful dinners, picnics, and meal preparation. The finest aspect? It’s quite adaptable and can be tailored to use any vegetables you happen to have on hand. This recipe’s simplicity, health advantages, and delicious flavour make it a winner for both novice and experienced cooks.
Ingredients: Your Shopping List for Marinated Vegetable Salad
Before we start chopping and mixing, let’s make sure you have everything you need. This salad is all about fresh ingredients and a simple yet flavorful marinade. Here’s what you’ll need:
- Bell Peppers: 2 large (one red, one yellow), sliced into thin strips
- Zucchini: 1 medium, sliced into half-moons
- Cherry Tomatoes: 1 cup, halved
- Red Onion: 1 small, thinly sliced
- Cucumber: 1 medium, sliced into half-moons
- Carrots: 2 large, julienned
- Broccoli Florets: 1 cup, blanched
- Kalamata Olives: 1/2 cup, pitted and halved
- Fresh Parsley: 1/4 cup, chopped
- Feta Cheese: 1/2 cup, crumbled (optional)
For the Marinade:
- Olive Oil: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1/3 cup (extra virgin for the best flavor)
- Red Wine Vinegar: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1/4 cup
- Lemon Juice: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 2 tablespoons (freshly squeezed)
- Garlic: 2 cloves, minced
- Dijon Mustard: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1 teaspoon
- Honey: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1 teaspoon (or maple syrup for a vegan option)
- Dried Oregano: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1 teaspoon
- Salt: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1 teaspoon
- Black Pepper: [Buy on Amazon IND 🇮🇳] [Buy on Amazon USA 🇺🇸]: 1/2 teaspoon
Preparation Steps: Getting Everything Ready
Let’s break it down step by step. Preparing the ingredients ahead of time will make the assembly process quick and easy.
- Wash and Cut Up the Vegetables: Begin by giving each veggie a good wash. Next, thinly slice the red onion, cut the zucchini and cucumber into half-moons, cut the red peppers into thin strips and cut the cherry tomatoes in half. Blanch the broccoli florets (boil for a short time, then shock in icy water) and julienne the carrots (thin strips work best).
- Prepare the cheese and olives by halving and pitting the Kalamata olives. Crumble the feta cheese and put it aside if you’re using it.
- The fresh parsley should be chopped finely. This will give the salad a crisp, herbal flavour.
Instructions for Baking and Cooking: Making the Idea Marinated Vegetable Salad
Now, let’s get to the fun part—assembling and marinating your salad. Here’s how you do it:
- Prepare the marinade: Mix the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, honey (or maple syrup), dried oregano, salt, and black pepper in a large bowl. If necessary, taste and adjust the seasoning. The marinade should be aromatic, acidic, and just a touch sweet.
- Combine the veggies: Put all of the prepared veggies in the bowl with the marinade, including the red peppers, zucchini, cherry tomatoes, red onion, cucumber, carrots and blanched broccoli. Toss thoroughly so that the marinade coats every vegetable equally.
- Marinate: Move the salad to an airtight container or cover the bowl with plastic wrap. Give it at least an hour to marinate in the fridge. This enables the marinade to seep into the vegetables and the flavours to combine. Let it marinade for two to three hours, or even overnight, for optimal results.
- Final Touches: Add the chopped parsley, crumbled feta cheese (if using), and halved Kalamata olives right before serving. Toss the salad gently to combine all the ingredients.
Service Ideas: How to Present Your Vegetable Salad with Marination
This salad is incredibly versatile and can be served in various ways:
- As a Side Dish: Serve it alongside grilled chicken, fish, or steak for a vibrant, healthy side dish that complements any protein.
- In a Wrap: For a light lunch, stuff the marinated vegetables into a whole-grain wrap or pita bread, adding some hummus or a protein like grilled chicken for a more filling meal.
- Over Greens: If you want to turn this into a more substantial salad, serve the marinated vegetables over a bed of mixed greens or arugula. The marinade doubles as a dressing!
- With Crusty Bread: Serve with slices of crusty bread to soak up the extra marinade. It’s an easy and delicious way to enjoy every last drop.
- As a Picnic Dish: This salad is perfect for picnics or potlucks because it travels well and tastes even better as it sits.
Extra Advice: Enhancing the Quality of Your Marinated Vegetable Salad
To make this salad even more special, here are some extra tips and tricks:
- Add Some Protein: Make it a complete meal by adding grilled chicken, shrimp, or even chickpeas for a vegetarian option.
- Switch Up the Vegetables: This recipe is incredibly flexible. You can swap in other vegetables like asparagus, snap peas, or even roasted sweet potatoes depending on what you have on hand.
- Vegan and Dairy-Free Options: Skip the feta cheese for a vegan or dairy-free salad. You can add nutritional yeast for a cheesy flavor without the dairy.
- Amp Up the Flavor: For an extra burst of flavor, add a splash of balsamic vinegar or a sprinkle of red pepper flakes to the marinade.
- Make It Ahead: This salad is actually better the next day, so don’t hesitate to make it ahead of time. The vegetables will absorb more of the marinade, making them even more flavorful.
Also Try: Mexican Salad | Caesar Salad
Conclusion: Experience of Marinated Vegetable Salad
The ideal way to savour crisp, fresh vegetables in a delectably tart marinade is with a marinated vegetable salad. It’s a straightforward, healthful dish that’s really adaptable and simple to make. This salad’s vivid colours and robust flavours will wow guests whether you’re serving it as an accompaniment, bringing it along for a picnic, or making it the centrepiece of your meal. Fun Fact: Did you know that marinating vegetables helps to preserve them in addition to improving their flavour? This method has been used for generations to prolong the fresh produce’s shelf life, so it’s a useful and delicious addition to your culinary repertoire!
FAQs
How do I store leftovers? Store any leftovers in an airtight container in the refrigerator. The salad will keep well for up to 3 days, though it’s best enjoyed fresh.
Can I use different vegetables in this salad? Absolutely! Feel free to use any fresh vegetables you like or have on hand. The marinade works well with a variety of veggies.
How long should I marinate the vegetables? For the best flavor, marinate the vegetables for at least 1 hour, but 2-3 hours or overnight is even better.
Can I make this salad ahead of time? Yes, this salad actually tastes better the longer it sits, making it perfect for meal prep or make-ahead meals.
Is this salad suitable for vegans? Yes, simply omit the feta cheese or replace it with a vegan cheese alternative.
Nutritional Facts (Per Serving)
Nutrition Facts
- Amount Per ServingCalories150
- % Daily Value *
- Total Fat 11g 15%
- Saturated Fat 2g 10%
- Trans Fat 1g
- Cholesterol 5mg 2%
- Sodium 351mg 16%
- Total Carbohydrate 13g 5%
- Dietary Fiber 4g 15%
- Total Sugars 5g
- Protein 3g 6%
- Vitamin A 71mcg 8%
- Vitamin C 122mg 136%
- Calcium 9mg 1%
- Iron 6mg 34%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Important Points:
- Low in Calories: Only roughly 150 calories per serving make this a light and refreshing choice.
- Rich in Vitamins: The diversity of fresh veggies utilised results in a high level of vitamins A and C.
- Healthy Fats: Mainly derived from the marinade’s olive oil, this dish has healthy fats.
- Good Fibre Content: Offers a respectable quantity of dietary fibre, supporting the health of the digestive system.
- Low Carb: With just 12 grammes of carbohydrates per serving, it is appropriate for low-carb diets.
Also Try: Mexican Salad | Caesar Salad