A refreshing and vibrant salad perfect for spring, this dish combines crisp greens, crunchy vegetables, and a light lemon-dill vinaigrette. It’s an ideal side or light meal packed with seasonal flavors and a zesty finish.
FULL RECIPE
Ingredients
- 4 cups mixed spring greens (arugula, baby spinach, and romaine)
- 1 cup thinly sliced cucumber
- 1/2 cup sliced radishes
- 1/4 cup chopped fresh dill
- 1/2 cup crumbled feta cheese
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
Directions
- In a large salad bowl, combine the spring greens, sliced cucumber, radishes, and chopped dill.
- In a small bowl or jar, whisk together the olive oil, lemon juice, lemon zest, honey (or maple syrup), and Dijon mustard until well blended.
- Season the vinaigrette with salt and pepper to taste.
- Drizzle the dressing over the salad just before serving and toss gently to combine.
- Sprinkle crumbled feta cheese over the top and serve immediately.
Nutritional Information
- Calories: 170
- Protein: 4g
- Fat: 15g
- Saturated Fat: 4g
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 3g
- Sodium: 220mg
Health Benefits of Spring Salad With Dill & Lemon Vinaigrette
Spring Salad With Dill & Lemon Vinaigrette offers a wealth of health benefits. The mixed greens provide essential vitamins such as A, C, and K, along with minerals like calcium and potassium. These nutrients help boost the immune system, improve bone strength, and support skin health. The addition of dill not only enhances flavor but also contributes antioxidants and anti-inflammatory properties. The lemon vinaigrette adds a dose of vitamin C and helps support digestion, while olive oil provides healthy monounsaturated fats that benefit heart health.
Seasonal Appeal and Freshness
This salad embraces the vibrant flavors and textures of spring. With fresh greens, cucumbers, radishes, and herbs, each ingredient is selected for its peak-season freshness. The result is a crisp, lively dish that’s light yet satisfying. By focusing on ingredients that thrive during spring, the salad captures the season’s vitality and refreshes the palate after the heavier meals of winter.
Perfect for Clean Eating and Detox
Spring salads like this one are often favored in clean eating regimens. The simplicity and purity of the ingredients support a detoxifying diet. With no processed foods, artificial additives, or heavy dressings, this salad aids in flushing out toxins and rehydrating the body naturally. The lemon juice and cucumber both offer mild diuretic properties that can further help the body feel refreshed and energized.
Customizable to Personal Preferences
One of the great advantages of this spring salad is its versatility. You can easily swap out or add ingredients based on personal preference or availability. Consider adding avocado slices for creaminess, grilled chicken for added protein, or chickpeas for a plant-based boost. The vinaigrette itself can be adjusted—more lemon for tang, more honey for sweetness, or extra mustard for a spicy kick.
Ideal for Meal Prep and Quick Lunches
Because of its light but nutrient-dense nature, this salad makes an excellent option for meal prep. The vinaigrette can be made ahead of time and stored separately until you’re ready to serve. The vegetables, when stored properly, maintain their freshness for several days. It’s a quick grab-and-go option for lunch that doesn’t compromise on nutrition or taste.
Dill: The Star Herb
Dill is more than just a flavor enhancer. This delicate herb is rich in antioxidants, particularly flavonoids, which can help reduce the risk of heart disease and certain cancers. It also aids digestion and may even reduce bloating. Dill brings a distinct, slightly grassy flavor that complements the brightness of the lemon, making the vinaigrette feel complete and well-rounded.
Olive Oil and Heart Health
The olive oil used in the lemon vinaigrette is not just a dressing base—it plays a key role in promoting cardiovascular wellness. Rich in monounsaturated fats and polyphenols, olive oil supports healthy cholesterol levels and reduces inflammation. Choosing a high-quality, cold-pressed extra virgin olive oil ensures that you get the maximum benefit from this healthful fat.
A Vegetarian Delight That’s Full of Flavor
This recipe is naturally vegetarian, yet it doesn’t skimp on taste. The feta cheese adds a tangy creaminess that balances the crisp textures of the vegetables, while the vinaigrette ties everything together. It’s satisfying enough to enjoy as a standalone meal for vegetarians or to be served as a side alongside heartier dishes.
Great Way to Increase Vegetable Intake
For those looking to improve their daily vegetable intake, this salad is a simple and delicious way to do it. It includes several types of vegetables, each contributing a unique nutrient profile. Making this salad part of a regular meal plan can help meet daily fiber and micronutrient requirements, supporting overall health and digestion.
Light but Satisfying for Weight Management
Because it’s low in calories but high in fiber and water content, this salad is ideal for anyone watching their weight. It fills you up without leaving you feeling heavy or sluggish. The balance of fats, fiber, and freshness supports a sense of fullness and prevents unnecessary snacking between meals.
Supports Hydration and Skin Health
Cucumbers, one of the salad’s main components, are made up of about 95% water. They contribute to hydration, which is crucial for all bodily functions including maintaining supple, glowing skin. Paired with the vitamin C in lemon juice, this salad naturally supports collagen production and skin regeneration.
Digestive Support from Natural Ingredients
Each component in this salad promotes digestion. The lemon juice acts as a digestive stimulant, the olive oil helps with the absorption of fat-soluble vitamins, and the fiber in leafy greens encourages regular bowel movements. Dill, often used in traditional remedies for indigestion, provides additional support for a calm and efficient digestive process.
Beautiful Presentation for Gatherings
This salad’s vibrant colors and fresh appeal make it a perfect addition to any spring gathering, brunch, or picnic. It not only tastes good but looks impressive on the table. The contrast between the greens, reds from the radishes, and white feta is visually appealing and invites guests to dig in.
Low Allergen Risk and Dietary Friendly
As written, the salad is free from common allergens like gluten, nuts, and eggs. It’s also adaptable for vegans by omitting the feta or replacing it with a plant-based alternative. This makes it an inclusive dish suitable for a wide range of dietary needs and preferences.
Pairing Suggestions for a Complete Meal
To transform this salad into a full meal, consider pairing it with a protein-rich dish such as grilled salmon, tofu, or a grain bowl. It also complements soups like a spring pea soup or lentil stew. As a side dish, it adds freshness and balance to heavier entrees.
Ideal for Warm Weather
This salad is especially appealing during warmer months when lighter meals are preferred. Its hydrating ingredients and citrusy vinaigrette make it refreshing and cooling. It’s a great alternative to heavier dishes and keeps energy levels up without causing sluggishness in the heat.
Encourages Mindful Eating
The vibrant colors, varied textures, and complex yet balanced flavors promote a more mindful eating experience. It encourages slowing down and appreciating the freshness and simplicity of whole foods, helping to develop a healthier relationship with meals.
Minimal Preparation, Maximum Impact
Despite its gourmet look and flavor, this salad requires minimal prep time. Most of the work involves washing and chopping vegetables, and whisking together a quick dressing. This makes it perfect for those who want to eat healthy but are short on time.
Sustainable and Low Waste Meal Option
By using seasonal, local produce, this salad supports sustainable eating practices. It also reduces kitchen waste, especially when herbs like dill are used efficiently and leftovers are stored properly. It’s a smart choice for environmentally conscious home cooks.
Conclusion
Spring Salad With Dill & Lemon Vinaigrette is more than just a salad—it’s a celebration of fresh, wholesome ingredients and seasonal flavors. Its simplicity allows the natural goodness of each component to shine, making it both nourishing and satisfying. With its numerous health benefits, aesthetic appeal, and adaptability, this salad is a valuable addition to any meal plan. Whether you’re enjoying it as a quick lunch, a detox-friendly dish, or a vibrant party side, it’s sure to impress in taste and nutrition alike.