If green is the colour of health, then this artfully prepared verdant salad is the fountain of youth. Vinegary peppers, ribbons of tender seasonal asparagus, crunchy greens, and a herby dressing for a creamy finish all team up to add layers of deliciousness. How to achieve creamy green goddess dressing minus the dairy? Look no further than avocado; when teamed up with punchy herbs, avocado creates a luscious dressing that will elevate salads of all stripes. You can also use it as a dip or strewn over taco fillings and grain bowls. For extra protein, you can include a sliced hard-boiled egg in the salad.
Tip
To pack this salad for nourishment away from home, reach for a wide-mouth jar. Simply place avocado dressing in the bottom of jars and then top with your vegetables, beans, lettuce, and nuts. Seal shut and chill for up to 3 days.
Nutrition boost
Beans, avocado, and vegetables make this salad a fibre powerhouse that helps feed the billions of bacteria in our guts. The latest scientific theory is that eating more dietary fibre indirectly bolsters our health by keeping the beneficial bugs in our guts happy, and that means our digestive and immune systems remain in good working order.
Green Goddess Salad
Ingredients
- 1 large green bell pepper, sliced
- 2 tsp (10 mL) granulated cane sugar
- 1 tsp (5 mL) salt
- 2/3 cup (160 mL) cider or rice vinegar
- 2 cups (500 mL) sugar snap peas
- 12 thick asparagus spears, woody ends trimmed
- 8 cups (2 L) large pieces of green leaf, butterhead, or other lettuce
- 2 cups (500 mL) cooked or canned cannellini or navy beans, drained
- 2 Persian cucumbers or 1 English cucumber, chopped
- 1/4 cup (60 mL) unsalted shelled pistachios, chopped
- 3 Tbsp (45 mL) extra-virgin olive oil, camelina oil, or avocado oil
- Juice of 1 lime
- 1 small ripe avocado
- 1/2 cup (125 mL) basil
- 1/2 cup (125 mL) parsley
- 2 green onions, green parts only, or 1/4 cup (60 mL) chopped chives
- 2 garlic cloves, minced, or 2 chopped stalks green garlic
- 1/2 tsp (2 mL) salt
Nutrition
Per serving:
- calories395
- protein15g
- fat20g
- saturated fat3g
- trans fat0g
- carbohydrates45g
- sugars9g
- fibre18g
- sodium455mg
Directions
01
In large wide-mouth jar or bowl, place green pepper slices. In separate bowl, place sugar and salt and add 2/3 cup (160 mL) boiled water; stir until sugar and salt are dissolved. Stir in cider vinegar. Let cool for a few minutes and then add vinegar mixture to peppers. Cover and chill for at least 2 hours or up to several days.
02
Half-fill medium saucepan with salted water and bring to a boil. Add snap peas and boil for 1 minute. Using slotted spoon, transfer peas to bowl of ice water to halt the cooking process.
03
Working with 1 asparagus spear at a time, use vegetable peeler to shave spears into long, thin shavings. Thinly slice remaining tips.
04
To make dressing, in blender container, place olive oil, 2 Tbsp (30 mL) water, lime juice, avocado, basil, parsley, green onions, garlic, and salt, and blend until smooth. Add more water, 1 Tbsp (15 mL) at a time, if needed to help with blending and to reach a desired smooth consistency.
05
To assemble salad, divide lettuce among serving plates or large bowls. Top with beans, pickled green peppers, cucumber, peas, and asparagus. Add dollops of dressing and scatter with pistachios.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
