This spinach tomato salad is an easy, refreshing, and hearty meal. It has vibrant flavors and is low calorie, vegetarian and gluten-free. It’s a lovely side dish or a full-on meal.
Spring is almost here! And that means it’s time for fresh fruit and vegetables.
There really isn’t a more perfect spring dish than a fresh, crisp salad packed with healthy vegetables and a vibrant dressing.
Plus, eating salads is a great way to help us get back on track if we slipped with our healthy eating over the winter.
Salads are exceptionally healthy when you decide to make them at home. This spinach tomato salad with feta cheese is a salad you’ll want to make at home over and over again.
Salads are generally low in calories, but sometimes it can be deceiving when you have one at a restaurant.
This salad is only 315 calories! Some salads that you might find on menus could be more than 800 calories.
Making them at home allows you to limit unnecessary ingredients and control that calorie amount.
This salad is packed with colorful vegetables and a tangy dressing. One of the best parts of this salad is the feta cheese!
Feta adds a distinct flavor that you will love. Feta is rich and flavorful and pairs really well with the vinegar-based dressing.
You’ll be very impressed with the final flavor of this salad.
Ingredients You’ll Need
There are two main parts to this salad, so here are the ingredients you’ll need.
Red wine vinegar – vinegar-based dressings are often much healthier than creamy dressings. Red wine vinegar is a common pantry item that makes some of the best-tasting dressings.
The acetic acid in red wine vinegar may also help in weight loss.
Olive oil – It is another fundamental salad dressing component. It’s a great option when choosing a cooking oil or a dressing oil.
Garlic – It has immune-boosting properties and provides an exceptional flavor to the dressing.
It’s best to use fresh garlic, but there is a trick if you are short on time (and don’t want your hands to stink!).
You can purchase pre-chopped garlic. It can be a big help when you’re trying to put together a meal in a pinch.
Dijon mustard -Dijon mustard is a great way to add flavor and creaminess without adding extra calories. Feel free to try other mustards, but Dijon is often the most used in salad dressings.
Honey – It is a natural sweetener. You’ll always want a little bit of sweetness in your salad dressing.
When buying honey, try to buy raw and unfiltered for the best taste and health benefits. Some other options you could try are maple syrup or agave.
Feta cheese – Using hard cheese, like feta cheese, is a great way to add a salty, creamy flavor to your salad in small amounts. It’s a very flavorful cheese, and you do not need a lot for it to make a difference.
Feta cheese is lower in fat than most other cheeses, but you should still only eat it in moderation.
Red onion – Red onions are delicious in many salads. However, they might be too intense for some people.
If that’s the case, it’s ok to omit them. You could also try a less intense option like sprinkling a few sliced chives or green onions.
Grape tomatoes – They are pretty easy to find year-round. They are sweet, delicious, and have some unique health benefits.
English cucumber – Cucumbers are a great source of fiber. It’s are beneficial to pack your salad with crunchy, healthy ingredients to help you feel full after eating it.
Cucumbers are a great way to do this.
English cucumbers are the really long cucumbers that are usually individually-wrapped. Other cucumber options will work just fine in this salad if you can’t find English cucumbers.
Spinach leaves – They are easy to find in the store and easy to grow if you plan to garden this summer. If you don’t like spinach or want to try another salad green, go ahead!
Some other good options to try would be romaine, arugula, or baby kale.
Pumpkin seeds – Pumpkin seeds are another ingredient in this salad that will help you feel full. They are high in fiber and magnesium.
Salt & black pepper
How to Make Spinach Tomato Salad
To make the salad, you’ll first want to mix together the dressing.
Combine the vinegar, oil, Dijon mustard, and honey in a small bowl. Then whisk everything together.
Set the dressing aside while you compile the salad.
Add the remaining salad ingredients into a large bowl. Toss them together lightly.
Then pour the salad dressing over the mixed salad. Toss again so that the dressing evenly coats all of the ingredients.
Now your salad is ready to enjoy! It’s best to serve it right away so that the spinach and other ingredients do not get soggy.
What Main Dish Goes with Spinach Salad?
This spinach salad would be a great side dish for the main entrée. Some great ideas to try would be:
- Seared chicken breasts with balsamic glaze
- Grilled shrimp skewers
- Sliced flank steak
- Steamed fish with lemon
- Pan-fried tofu
Can You Eat Spinach Raw in a Salad?
Yes! You can eat raw spinach with anything.
While eating cooked spinach provides many health benefits, so does eating it raw.
When you choose to eat spinach raw, here are some of the added health benefits.
First, eating it raw will have more folate, potassium, and vitamin C than if you were to cook it. Spinach also contains a high level of iron.
Some might be hesitant to eat raw spinach after recent food poisoning instances. To avoid getting sick from raw spinach, always wash your greens before using them, even if the bag says pre-washed.
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- Mango Avocado Salad
- Quinoa Chickpea Salad
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- 300 Calorie Meals
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- Healthy Low Calorie Recipes
- 1/4 cup red wine vinegar
- 1/2 cup olive oil
- 2 cloves garlic (minced)
- 1 tbsp dijon mustard
- 1 tbsp honey
- 4 oz Feta cheese (crumbled)
- ½ red onion (sliced)
- 3 cups grape tomatoes (halved)
- 1/2 English cucumber (cubed)
- 4 cups spinach leaves (roughly chopped)
- 1/4 cup pumpkin seeds
- Salt & black pepper (to taste)
- Combine the dressing ingredients in a bowl. Give it a good whisk.
- Add feta cheese, red onion, tomatoes, cucumber, spinach, pumpkin seeds, salt, and black pepper to a large bowl.
- Toss them together. Pour in the dressing and toss some more.
Nutrition Information:Yield: 5 bowls Serving Size: 1 bowl
Amount Per Serving: Calories: 315Total Fat: 27gSaturated Fat: 6.6gTrans Fat: 0gUnsaturated Fat: 19.8gCholesterol: 20mgSodium: 375mgCarbohydrates: 13gNet Carbohydrates: 10.3gFiber: 2.7gSugar: 7.9gProtein: 5.8g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.