Mixed Salad with Artichokes

This is an incredibly easy, quick recipe, packed with colors and micronutrients! Practically the perfect solution for lunch or dinner, to be completed with a protein source and grains.

With this salad, you already meet the daily requirement for vitamins B2, C, and K, with an excellent intake of fiber, folate, calcium, potassium, and β-carotene (which will be converted into active vitamin A in the body). Additionally, it provides 12.6 g of protein, covering about 20% of the average daily requirement for a 70 kg adult. Because yes, vegetables have protein too!

To consume with caution due to the high sodium content: in cases of arterial hypertension, heart failure, nephropathies, or osteoporosis. In these cases, it is recommended to exclude capers and prefer fresh artichokes over pickled ones. People with kidney diseases should always consult a nephrologist and a dietitian for an appropriate nutritional plan.

Ingredients for one serving:

Mixed greens 90 g (or 30 g lettuce, 30 g spinach, 30 g arugula)
Cherry tomatoes 50 g
Yellow bell pepper 50 g
Celery 50 g
Avocado 20 g
Pickled artichokes 100 g
Taggiasca olives 10 g
Pickled capers 10 g
Seed mix 15 g (in this case: 5 g soy seeds, 5 g flaxseeds, 5 g sesame seeds)
Extra virgin olive oil 10 g

Preparation

Wash the mixed greens thoroughly and let them drain or pat them dry with a kitchen towel.
Chop the cherry tomatoes, bell pepper, celery, and avocado.
Place the mixed greens in a large bowl and add the chopped vegetables.
Add the well-drained pickled artichokes, Taggiasca olives, and pickled capers.
Sprinkle the salad with the seed mix and dress it with extra virgin olive oil. Toss gently to evenly distribute the flavors.
Serve immediately to enjoy the freshness of the ingredients and the crunchiness of the seeds. Enjoy! 😋

P.S. Naturally, if you replace or remove some ingredients, you’ll still end up with a great and nutritious salad. The only rule: as much creativity and colorful vegetables as possible!