Spanish Ensalada Mixta

Spanish Ensalada Mixta is a classic, refreshing mixed salad that serves as a staple starter or side dish throughout Spain. It typically features a base of crisp lettuce, ripe tomatoes, and onions, often topped with canned tuna, hard-boiled eggs, and olives for a hearty touch. The dish is dressed simply with high-quality olive oil and a splash of vinegar, embodying the bright, clean flavors of Spanish cuisine.

🍽️ Nutrition at a glance

This salad is generally low in carbohydrates and moderate in protein, primarily from the tuna and egg, while its healthy fats come from the generous use of olive oil. It is an excellent source of vitamins A and C, along with lycopene from the tomatoes, and a typical serving usually contains around 250-350 calories depending on the portion of oil and protein toppings.

Nutrition breakdown

Calories	120 kcal
Protein	2.5 g
Carbs	8 g
Fat	9 g
Fiber	3 g
Sugar	4 g
Sodium	380 mg
Potassium	350 mg
Vitamin C	25 mg
Vitamin A	180 mcg
Vitamin K	45 mcg
Folate	55 mcg
Vitamin E	2.5 mg
Calcium	50 mg
Iron	1.2 mg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Ensalada Mixta is a ubiquitous presence on Spanish dining tables, valued for its versatility and ability to complement heavier dishes like paella or grilled meats. Nutritionally, it stands out for its balance of fresh vegetables and protein, making it a satisfying and nutrient-dense option that aligns with the heart-healthy principles of the Mediterranean diet.