Why You’ll Love This Recipe

This Crunch Salad is all about texture, featuring a variety of fresh vegetables that provide a satisfying crunch in every bite. From the crisp lettuce and carrots to the snap of radishes and the crunch of seeds and nuts, this salad is packed with flavor and nutrition. The light, tangy dressing ties it all together, making it a refreshing, low-calorie meal. Whether you’re looking for a healthy side dish or a fresh lunch, this salad is a great option that’s both easy to make and full of vibrant flavors.

Ingredients

• 4 cups mixed greens (romaine, spinach, or arugula)
• 1 cup shredded carrots
• 1 cup cucumber, sliced
• 1/2 cup radishes, thinly sliced
• 1/4 cup red bell pepper, diced
• 1/4 cup celery, thinly sliced
• 1/4 cup sunflower seeds or pumpkin seeds
• 1/4 cup sliced almonds or walnuts
• 1/4 cup dried cranberries or raisins (optional)

For the dressing:

• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper, to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Prepare the vegetables: Wash and chop the mixed greens, slice the cucumber and radishes, dice the red bell pepper, and thinly slice the celery.
2. Shred the carrots: You can use a grater or food processor to shred the carrots, or simply buy pre-shredded carrots for convenience.
3. Toast the seeds and nuts: In a dry skillet, toast the sunflower seeds (or pumpkin seeds) and almonds (or walnuts) over medium heat for about 5 minutes, or until lightly golden. This step enhances the flavor and adds extra crunch.
4. Make the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey (or maple syrup), salt, and pepper until well combined. Taste and adjust seasoning as needed.
5. Assemble the salad: In a large bowl, combine the mixed greens, shredded carrots, cucumber, radishes, red bell pepper, and celery.
6. Add the seeds and nuts: Sprinkle the toasted seeds, nuts, and dried cranberries (if using) over the salad.
7. Dress the salad: Drizzle the dressing over the salad and toss gently to combine.
8. Serve: Serve the salad immediately for the best crunch, or refrigerate for up to 30 minutes before serving if you prefer a chilled salad.

Servings and Timing

Servings: 4
Prep time: 10 minutes
Total time: 10 minutes

Variations

• Add protein: For a more filling salad, top with grilled chicken, tuna, chickpeas, or hard-boiled eggs.
• Swap the greens: You can use any greens you like, such as kale, mixed lettuce, or baby spinach, depending on your preference.
• Make it spicy: Add some sliced jalapeños or a dash of red pepper flakes to the salad for a spicy twist.
• Add cheese: For extra richness, sprinkle crumbled feta, goat cheese, or shredded Parmesan over the salad.
• Fruit: Add fresh fruit like apples, pears, or oranges for a sweet contrast to the crunch.
• Change up the nuts: Use cashews, pecans, or hazelnuts instead of almonds or walnuts for a different flavor.

Storage/Reheating

This Crunch Salad is best served fresh to retain its crunch. However, you can store the salad in an airtight container in the refrigerator for up to 1 day. If you plan to store it, keep the dressing separate to avoid soggy vegetables. The toasted seeds and nuts can be stored in a small container and added just before serving.

FAQs

Can I make this salad ahead of time?

Yes, you can prepare the salad ingredients ahead of time and store them in the refrigerator. Just keep the dressing and nuts/seeds separate until you’re ready to serve to preserve the crunchiness.

Can I use different vegetables in this salad?

Absolutely! This salad is very customizable. You can add vegetables like bell peppers, tomatoes, or even broccoli to increase the variety.

How do I keep the salad from getting soggy?

Keep the dressing separate and only add it to the salad right before serving to keep the vegetables fresh and crisp. Additionally, don’t mix in the seeds and nuts until right before serving.

Can I use store-bought dressing?

Yes, if you’re short on time, you can use store-bought dressing. A balsamic vinaigrette or lemon tahini dressing would be a great choice.

How long will the salad last in the fridge?

The salad will last for about 1 day in the fridge if stored without the dressing. The greens and vegetables will start to wilt once the dressing is added.

How can I make this salad vegan?

This Crunch Salad is already vegan as long as you use a plant-based sweetener (like maple syrup) and omit cheese. The dressing is also dairy-free and vegan.

Can I use other nuts instead of almonds?

Yes! Feel free to use your favorite nuts such as pecans, cashews, or even pistachios for a different flavor and crunch.

Can I add avocado to this salad?

Yes, sliced avocado would make a great addition for extra creaminess and healthy fats.

How can I make the salad spicier?

For extra heat, add diced jalapeños or red pepper flakes to the dressing or directly into the salad.

Can I add more fruits to the salad?

Yes, you can add fruits like apples, pears, or berries for a sweet touch that complements the crunch of the vegetables.

Conclusion

Crunch Salad is a perfect balance of fresh, crunchy vegetables, savory nuts, and a tangy dressing. It’s light, healthy, and quick to prepare, making it an ideal choice for a lunch, side dish, or even a snack. With endless variations, you can tailor it to your preferences by adding protein, cheese, or different veggies. Whether you’re looking for a refreshing salad to complement a meal or a simple, satisfying dish, this Crunch Salad is a delicious, nutritious option that everyone will love!

Crunch Salad

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Crunch Salad is a vibrant and refreshing dish that combines a variety of crunchy vegetables and greens, all tossed together in a light and tangy dressing. Packed with texture, flavor, and nutrition, this salad is a perfect side dish for any meal or a light, healthy lunch on its own. The combination of fresh veggies and the crunch of seeds and nuts makes it a satisfying salad that’s both refreshing and fulfilling.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 4 servings
• Category: Salad
• Method: No cook
• Cuisine: American

Ingredients

1. 4 cups mixed greens (romaine, spinach, or arugula)
2. 1 cup shredded carrots
3. 1 cup cucumber, sliced
4. 1/2 cup radishes, thinly sliced
5. 1/4 cup red bell pepper, diced
6. 1/4 cup celery, thinly sliced
7. 1/4 cup sunflower seeds or pumpkin seeds
8. 1/4 cup sliced almonds or walnuts
9. 1/4 cup dried cranberries or raisins (optional)
10. For the dressing:
11. 3 tablespoons olive oil
12. 2 tablespoons apple cider vinegar or lemon juice
13. 1 teaspoon Dijon mustard
14. 1 teaspoon honey or maple syrup
15. Salt and pepper, to taste

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Instructions

Prepare the vegetables: Wash and chop the mixed greens, slice the cucumber and radishes, dice the red bell pepper, and thinly slice the celery.

1. Shred the carrots: You can use a grater or food processor to shred the carrots, or simply buy pre-shredded carrots for convenience.
2. Toast the seeds and nuts: In a dry skillet, toast the sunflower seeds (or pumpkin seeds) and almonds (or walnuts) over medium heat for about 5 minutes, or until lightly golden. This step enhances the flavor and adds extra crunch.
3. Make the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar (or lemon juice), Dijon mustard, honey (or maple syrup), salt, and pepper until well combined. Taste and adjust seasoning as needed.
4. Assemble the salad: In a large bowl, combine the mixed greens, shredded carrots, cucumber, radishes, red bell pepper, and celery.
5. Add the seeds and nuts: Sprinkle the toasted seeds, nuts, and dried cranberries (if using) over the salad.
6. Dress the salad: Drizzle the dressing over the salad and toss gently to combine.
7. Serve: Serve the salad immediately for the best crunch, or refrigerate for up to 30 minutes before serving if you prefer a chilled salad.

Notes

• For a more filling salad, add grilled chicken, tuna, chickpeas, or hard-boiled eggs.
• You can use any greens you like, such as kale, mixed lettuce, or baby spinach, depending on your preference.
• Add some sliced jalapeños or a dash of red pepper flakes to the salad for a spicy twist.
• For extra richness, sprinkle crumbled feta, goat cheese, or shredded Parmesan over the salad.
• For a sweet contrast to the crunch, add fresh fruits like apples, pears, or oranges.
• Feel free to swap out the nuts for your favorite variety, like cashews, pecans, or hazelnuts.

Nutrition

• Serving Size: 1 serving
• Calories: 180
• Sugar: 7g
• Sodium: 80mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 15g
• Fiber: 4g
• Protein: 4g
• Cholesterol: 0mg