Mixed greens salad

A mixed greens salad (cooked and chilled) is a refreshing dish where various leafy greens are lightly blanched or steamed, then cooled and tossed with a dressing. It typically includes ingredients like spinach, kale, or chard, often combined with vegetables such as tomatoes, cucumbers, and onions, and is popular in many cuisines for its versatility. This preparation method softens the greens while preserving their vibrant color and nutrients, making it a staple in both home cooking and restaurant menus.

🍽️ Nutrition at a glance

This salad is generally low in carbohydrates and fat, with a moderate amount of protein depending on added ingredients like beans or nuts. It provides key nutrients such as vitamins A, C, and K, along with fiber and minerals like iron and calcium, and a typical serving ranges from 100 to 200 calories.

Nutrition breakdown

Calories	45 kcal
Protein	2.5 g
Carbs	6 g
Fat	0.5 g
Fiber	2 g
Sugar	2 g
Sodium	15 mg
Vitamin A	120 mcg RAE
Vitamin C	15 mg
Vitamin K	80 mcg
Folate	60 mcg
Potassium	250 mg
Manganese	0.3 mg
Iron	1.0 mg
Calcium	40 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, cooking and chilling greens is a technique found in various global cuisines, from Mediterranean to Asian, to enhance digestibility and flavor. Nutritionally, this method can increase the bioavailability of certain nutrients, like beta-carotene in spinach, while offering a light, hydrating option that's both satisfying and health-conscious.