Green Salad Recipe (Lettuce Salad)

Craving something light, fresh, and quick to put together? This Green Salad recipe is just that. With crisp lettuce, juicy tomatoes, crunchy cucumbers, and a zesty lemon vinaigrette, it comes together in minutes. It’s refreshing, healthy, and a simple dish you’ll come back to often. You can serve it as a side with any meal...

READ: Green Salad Recipe (Lettuce Salad)

This viral carrot salad recipe is trending over TikTok and Instagram. This bright and vibrant hormone balancing carrot salad is made with peeled carrot ribbons tossed in simple dressing. This carrot salad is simple, crunchy and bursting with flavours. If you want to eat your skincare this famous viral carrot salad recipe by Ray Peat is perfect side salad for summer dinner.

This is also known as Ray Peat Carrot Salad recipe: a 5-minute raw carrots salad to balance your hormones. TikTok can’t stop crunching on this viral Hormone balancing carrot salad recipe popular as “Dr Ray Peat raw carrot salad”.

In just five minutes, one ribboned carrot dressed with 3 ingredients provides lignin-rich fiber that supports hormone balance, smoother digestion, and a natural energy lift. I tried this hormone-friendly gut-cleanse recipe a daily for last few weeks.

TL;DR: Shave one large carrot into ribbons, toss with just 2 more ingredients and a pinch of sea salt. Munch mid-morning daily to keep your gut moving and estrogen metabolites heading for the exit.

Why This Carrot Salad Recipe Works ?

I first tried Dr. Ray Peat’s famous raw carrot salad made by a fellow nutrition-geek friend. It tasted so delicious that I made it everyday. One week later my digestion felt smoother, my 3 p.m. energy slump vanished, and my belly bloat was noticeably so much better.

What Is Dr Ray Peat Hormone Balancing Raw Carrot Salad?

Dr. Ray Peat’s “raw carrot salad” is a one-carrot, three-ingredient side dish that the late physiologist promoted as a daily, food-based way of “hormone-balancing” and “pro-metabolic” health. The recipe got viral on TikTok in 2020 and still loved by healthy food lovers.

Now the question is can a Carrot salad Really Tame Hormones ? Here’s the quick science check-in on this viral hormone balancing carrot salad.

Mechanism	Evidence Snapshot
Lignin-rich fiber binds estrogens	Higher fecal fiber = more estrogen excretion in women (University of Oxford study). pubmed.ncbi.nlm.nih.gov
Fiber lowers circulating estrogen	BioCycle Study: every +5 g fiber linked to –8 % estradiol. pubmed.ncbi.nlm.nih.gov
Acid + mct oil curb endotoxin-producing bacteria	In vitro data show coconut oil & acidic pH inhibit Gram-negative growth. health.comtime.com

Even if there might not be a single salad that may balances hormones, but adding 1–2 cups of raw veggies a day in your diet is a nutrition slam-dunk.

Quote from Dr Ray Peat

One vegetable has a special place in a diet to balance the hormones, and that is the raw carrot. It is so nearly indigestible that, when it is well chewed or grated, it helps to stimulate the intestine and reduce the reabsorption of estrogen and the absorption of bacterial toxins.

This reduces the reabsorption of estrogen and the absorption of bacterial toxins.

It’s the stimulating effect on the intestine. The fiber in the carrot isn’t digestible. So the excretion of bile into the liver carries all kinds of detoxified chemicals and hormones. If you have fiber in your intestines, these toxins will be carried out, bound to the carrot fiber. Without enough fiber, they can be reabsorbed and recirculated. Nutrition for Women, 1993 , Raymond Peat

Ingredients Viral Carrot Ribbon Salad

• 1 large raw carrot, scrubbed: Rich in Lignin + β-carotene. Unique lignin-rich fiber grabs toxins & estrogen
• 1 tsp unrefined coconut oil: Antimicrobial lauric acid, fat-soluble carotenoid boost
• 1 tsp raw apple-cider vinegar: Speeds gastric emptying, drops pH
• Pinch sea salt: Electrolytes, flavor

Optional bonuses: tiny drizzle of honey for flavor, fresh oregano, fresh mint or cracked pepper.

Easy Step-by-Step Raw Carrot Salad Recipe

1. Shave the Carrot Ribbons
   Hold the carrot horizontal and peel long strips for maximum fiber length (Peat’s original method).
2. Whisk Dressing
   In a tiny bowl combine oil, vinegar, and salt until opaque.
3. Toss & Eat ASAP
   The longer it sits, the softer the carrot gets and the lower the crunch factor.

Pro Tips for Maximum Benefit

• Right Time to Eat Carrot salad: Mid-morning on an empty-ish stomach lets the fiber from carrot “sweep” the gut without competing fats.
• Start Small: Half a carrot for the first few days to avoid bloating.
• Skin-On: Most polyphenols are present in the peel. So scrub the carrots, don’t peel.
• Rotate Oils: EVOO on weekdays, coconut on weekends to cover MUFA + MCT benefits.
• Pair with Protein: Add a boiled egg on the side if you’re prone to blood-sugar dips.

Carrot Salad Variations You’ll Love

1. Garlicky Metabolite Buster: Add ½ clove micro-planed garlic (natural allicin antimicrobial)
2. TikTok Cassie Yeung Version which went viral had: ⅛ tsp Gochujang + ½ tsp honey.
3. Citrus Glow: Swap vinegar for fresh orange-lemon mix; top with zest
4. Lacto-Ferment Boost: Replace vinegar with sauerkraut brine for live probiotics

Storage, Meal-Prep & Serving Ideas

• Make-Ahead? Carrot ribbons oxidize and lose crunch after 24 h. So prep bags of shaved carrot, mix dressing fresh when you are ready to eat.
• Lunchbox Hack: Pack carrot ribbons in a jar, tuck a 1-oz ACV/oil mini cup. When reddy shake & eat.
• Serve With: Omelets, broiled salmon, or any my Natural Teas  for an anti-inflammatory power combo.

FAQ- Frequently Asked Questions

What does mainstream science say?

• Carrots are healthy and rich in β-carotene, fiber, and antioxidants.
• This Fiber can bind estrogen metabolites and may help in their excretion health.com.
• But, No human trials have specifically tested carrot salad for hormone balance, PMS, thyroid, or stress-hormone reduction. Registered dietitians consider it a nutritious addition not a stand-alone hormonal fix.

Bottom line: eating a raw carrot every day is safe for most people, but always rely on a balanced diet, sleep, and exercise not just one salad for robust hormone health.

The Final Crunch (My Personal Takeaway)

After a month of eating this ribbon carrot salad everyday, my digestion feels so much better, my skin glows a bit brighter, and my PMS headaches downgraded from “cancel all plans” to “take a walk.”

While I am upgrading my nutrition and adding a lot of excercise, this is one consistent change I am a following week after week this month. SO I am not sure Is this magic or the effect of Ray Peat Carrot Salad recipe?

But, as science catches up, I’m happy to keep crunching on a carrot a day worst-case scenario, I get more veggies

More Such Recipes

• Apple Cider Vinegar Drink for Weight loss
• 8 Detox Tea Recipes For Detox & Hormones
• Bariatric Seed Recipes
• ABC Salad (Apple Beetroot Carrot Salad)
• Indian Beetroot and Carrots Probiotic Drink
• Orange and Pomegranate Salad

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Best Asian-Style Broccoli Salad Recipe (Easy, Healthy & Vegan). Whenever I need a quick lunch that ticks vegan, gluten-free, high protein and low-carb salad boxes without skimping on crunch or flavour this broccoli edamame salad is my 15-minute hero.

Think tender-crisp broccoli, plant-protein-packed edamame and peanuts, all slicked in a spicy-creamy peanut-butter dressing that clings to every floret. It travels like a dream, keeps for days, and earns rave reviews at barbecues and potlucks (even from the “broccoli skeptics” in my life!).

Here are my few reasons to love this keto broccoli salad recipe/ low-carb broccoli salad.

• Lightning fast: ready in 15 minutes, start to finish.
• Protein-rich: edamame + peanuts = 14 g protein per serving.
• Naturally vegan & dairy-free.
• Gluten-free option: swap soy for tamari.
• Low-carb / keto-friendly: only 6 g net carbs when made with tamari.
• Perfect make-ahead side stays crunchy up to four days.

Ingredients & Smart Swaps For This Broccoli Salad

• 1 medium head broccoli – lightly steamed 5 min (raw works too for extra crunch).
• 3–4 Tbsp shelled edamame – frozen is fine, thawed.
• 2 Tbsp peanut butter (creamy) – or almond/cashew butter.
• 1 Tbsp dark soy sauce – use tamari or coconut aminos for 100 % GF.
• ½ tsp gochujang powder – sub sriracha, chili flakes, or sambal.
• ½ tsp fresh ginger, finely chopped – ground ginger in a pinch.
• 2 Tbsp roasted peanuts – swap almonds, cashews, or sunflower seeds (nut-free).
• Hot water – to thin the dressing.
• Handful fresh coriander (cilantro), chopped.

Flavor tip: Dark soy gives gorgeous colour and umami depth; for a lighter look, but same savoury hit, mix ½ light soy + ½ dark soy.

Step-by-Step Instruction

1. Whip Up the Peanut-Butter Dressing

1. In a small bowl, whisk 2 Tbsp peanut butter, 1 Tbsp soy/tamari, ½ tsp gochujang, ½ tsp chopped ginger, and 2 Tbsp hot water until silky.
2. Adjust heat with extra gochujang; thin with more hot water, 1 tsp at a time, to a pourable consistency.

2. Steam & Chop Broccoli

1. Steam whole head 5 minutes (bright green, tender-crisp).
2. Rinse under cold water to stop cooking; pat dry.
3. Trim tough stem, then cut florets into bite-size pieces.

3. Toss & Serve

1. In a mixing bowl, combine broccoli florets, edamame, roasted peanuts, and fresh coriander.
2. Drizzle over all the peanut dressing.
3. Toss until every floret gleams. Taste; add salt, pepper, or a splash more soy if needed.
4. Serve immediately or chill 30 min for flavours to deepen.

Chef Secrets for Maximum Crunch & Colour

• Ice-bath shock: Dunk steamed broccoli in ice water for 60 seconds to lock in that vibrant green.
• Toast the peanuts: A quick 90-second skillet toast intensifies aroma.
• Meal-prep hack: Store salad + dressing separately up to 4 days; toss right before eating.
• Low-carb boost: Double the peanuts, skip edamame (drops net carbs to ~4 g).

Variations to Try

• Raw Vegan Broccoli Salad – skip steaming; add shredded carrot & purple cabbage.
• Broccoli-Cauliflower Remix – sub half the broccoli with raw cauliflower florets for extra crunch.
• Satay-Style – add 1 tsp lime juice + ½ tsp maple syrup to the dressing for sweet-tangy Thai vibes.
• High-Protein Power Bowl – serve over quinoa or cauliflower “rice” with baked tofu cubes.

FAQs

Nutrition Snapshot (per serving, 1/4 recipe)

Calories 175 • Protein 14 g • Net Carbs 6 g • Fat 11 g • Fiber 4 g
(Values are estimates calculated with tamari and edamame.)

Serving Suggestions

• Pack in mason jars for grab-and-go work lunches.
• Pair with grilled veggie kebabs at your next summer BBQ.
• Stuff into lettuce wraps, top with sesame seeds for a quick appetiser.

More Quick Salads You’ll Love

• Mexican Street Corn Salad – sweet, smoky, and creamy
• Broccoli and Beans Salad with Tahini
• Air Fryer Asian Roasted Broccoli
• Summer Salad Recipes Collection – twenty+ heat-wave winners
• Persian Beetroot Salad

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Quinoa is loaded with all the good things that you must consume for your healthy body; this quinoa salad with chicken is one level up with high protein & loads of fiber and your body & soul will thank you for it !

Quinoa is one of the staples in my meal plans. I have started including this whole grain into my healthy diet a couple of years back and since then there is no looking back.

Quinoa is a new entrant in the Indian kitchens and thanks to its many health benefits, it has quickly become popular among fitness enthusiasts like me!

If you also are looking for different ways of cooking and enjoying quinoa, you have arrived at the right page! I know it can be a bit confusing when you first start with this grain.

To have a great quinoa dish, you first need to make sure you are cooking the quinoa right - fluffy & non-sticky. But unfortunately, cooking quinoa is not something that we can learn to cook from our moms!

But don’t worry! Here you will get to know the perfect step-by-step process of how to cook the quinoa perfectly!

What is new in my quinoa salad with chicken?

I had shared a creamy no-mayo quinoa chicken salad a few months ago which was made with a yogurt based salad dressing.

So of course I have to offer something new this time for you all! And hence comes my quinoa salad with chicken which is infused with a simple yet immensely flavorful dressing.

You just need 4 ingredients to make this very basic salad dressing and I am sure you already have used this dressing in many of your salads if you are a pro-salad lover like me!

All you need is a good quality extra virgin olive oil which is the key flavor base of this quinoa salad with chicken. Then add a good drizzle of fresh lemon juice topping it off with salt & pepper!

Give the dressing a good whisk and voila! You have got your beautiful refreshing salad dressing that’s perfect for any summer salad!

You can use a mason jar too to shake up this easy dressing and use as much or as little as you prefer, saving up the rest for later use!

The post Quinoa Salad with Chicken for Weight Loss | Quinoa Chicken Salad with Olive Oil Dressing first appeared on Flavor Quotient.

Picture this: a bowl of creamy keto egg salad ready in just 5 minutes. Packed with 13 g protein, only 1.6 g net carbs, and perfect for busy low‑carb eaters or meal‑prep fans. Here’s my Keto Egg Salad recipe in quick & tasty way.

This is the best egg salad recipe if you are looking for a lite and easy egg salad.  Simple and easy egg recipe for dinner, lunch or breakfast. This Keto egg salad is perfect even if you are bothered with classic egg salad calories.

All you need is hard-boiled eggs, avocado, and mayonnaise, to make this keto egg salad that is low carb, creamy, and delicious.

Why You’ll Love This Keto Egg Salad 

Looking for a low‑carb lunch that actually fills you up? This creamy keto egg salad clocks in at just 1.6 g net carbs per ½ cup serving, delivers 13 g protein, and takes five minutes once your eggs are boiled. It’s gluten‑free, Whole30‑friendly, and the perfect make‑ahead meal for busy workdays. Pair it with lettuce cups, cucumber slices, or my Thai Cucumber Salad for crunch.

Quick nutrition note: keeping carbs this low helps some people stay in nutritional ketosis, but be sure the rest of your day’s meals supply plenty of potassium‑rich greens to avoid “keto flu.”

Low Carb Egg Salad Ingredients

You will need only six basic ingredients to make this low carb egg salad. Good quality eggs, avocado, mayonnaise, greek yogurt (hung), Dijon mustard, lettuce.

How To make egg salad

This egg salad recipe is one of the easiest one to make. The only tricky part is to perfectly boil and peel the eggs. I have shared 3 methods to Make perfect Hard Boiled Eggs. You can use any of these as per your convenience.

1. Instant Pot Boiled Eggs
2. Stove Top Boiled Eggs
3. Air Fryer Hard Boiled Eggs

Now only thing you have to take care is before peeling boiled eggs make sure that the eggs have cooled down before you chop it. Adding chopped eggs when they are still warm will make the salad mushy.

• Peel the boiled eggs and chop them into small pieces. Cut half an avocado into small pieces.
• In a bowl add in chopped eggs, avocados, mayonnaise, dijon mustard, salt to taste and mix it well.  
• Serve it as it is or over lettuce wraps to make Keto egg salad rolls. 
• Top with chopped parsley cilantro or chives. Sprinkle roasted chilli flakes.

How To Make Low Carb Egg Salad Keto Wraps

Egg salad with avocado is tasty, low carb and a perfect keto recipe, if you are LCFH beginner. There are 2 variations of the egg salad keto wraps that I make often.

In this recipe I have used iceberg lettuce to make these egg salad keto wraps because I also wanted this to make low calorie dinner. But if you are not following calorie restricted diet or adding a keto tortilla fits in your calorie budget you can use that.

Recipe Notes and Tried and Test Tips

• Adding a teaspoon of Dijon mustard to give egg salad a delicious tangy kick and  flavour.
• For the meal prep. you can make this egg salad in advance and store it in fridge for 1-2 days. 
• If you are not eating wrapped in salad leaves this is an excellent egg salad for sandwich (but won’t be keto or low carb)

Meal‑Prep & Storage Tips

• Fridge: airtight container 3 days; keep lettuce or wraps separate until serving.
• Freezer: not recommended the mayo splits.
• Make‑ahead hack: stir salt in just before eating to keep the eggs from weeping.

Calories in Lite Egg Salad

Traditional egg salad packs 500 calories per serving. But, this lighter version of keto egg salad has 291 calories per serving and tastes pretty awesome.

To keep the net carb low I have not added any veggie even for crunch. If you are not really into counting carbs you can add chopped celery or red onion.

Storage & Meal‑Prep 

Store in an airtight jar for 3 days in the fridge. Not freezer‑friendly, mayo separates when thawed.

More Egg Recipes

• Egg and Cheese sandwich
• Avocado Toast
• Masala egg Sandwich

Watch Video

Expert Tips from Rekha (Nutritionist & Food Photographer)

I test every version twice, once for flavour, once for macro balance. For this update I swapped half the mayo for avocado oil mayo to cut added sugar to zero and shot in diffused daylight so the yolks stay sunshine‑yellow. 

First published May 2018, updated July 18 2025 for improved texture, photos and keto macros.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

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Heirloom tomato salad recipe meets peak‑season perfection in this five‑minute summer salad recipe. A light drizzle of good olive oil, a scatter of creamy feta, and a pinch of cracked pepper are all it takes to turn these beautiful summer tomatoes into a vibrant Mediterranean side packed with all the summer flavours.

Ingredients Needed

• 2 to 4 fresh heirloom tomatoes
• 1-2 tbsp olive oil 
• 1/4  teaspoon cracked black pepper
• Salt to taste
• 1 to 2 ounces feta cheese crumbled

Why You’ll Love This Heirloom Tomato Salad

• Peak‑season flavour, zero cooking: two core steps, ready in 5 minutes.
• Budget‑friendly: Just 5 pantry staples
• Diet‑friendly: Naturally vegetarian, gluten‑free, low‑carb and keto‑friendly.
• Trending ingredient: Heirloom tomatoes are spiking in summer searches 2025.

How To Make Heirloom Tomato Salad

• Start by cutting the tips of tomatoes and slicing them about 1/4 inch, then arrange the colorful slices on a plate like a mosaic.
• Drizzle generously olive oil over the tomatoes, crumble feta over it and season with black pepper and salt.

Expert Tips & Variations- Heirloom Tomato Salad

• Boost Umami: Add a ½ tsp balsamic glaze drizzle for Caprese flavor
• Herb Hit: Scatter fresh basil or mint as “tomato basil salad”.
• Protein Upgrade: Top with drained chickpeas for a high‑protein vegetarian salad.
• TikTok Twist: Serve three small plates, each tomato slice topped differently (pesto, whipped feta, chili crisp)

Storage

Best fresh. If you must prep ahead, keep tomato slices and toppings separate up to 12 hours; assemble just before serving.

Frequently Asked Questions

More Such Recipes

• Easy Carrot Salad – Ray Peat Salad
• Fresh Tomato Salad
• Marinated Tomato Toast
• Cherry Tomato Pasta
• Marinated Tomato Burrata Salad

Watch Video

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This Fresh tomato salad tastes more like summer on a fork , is perfect summer salad when dinner needs speed. With garden-ripe tomatoes, basil and a zippy apple-cider vinaigrette, this easy tomato salad recipe is ready in ten minutes plus one cold-rest that unlocks next-level flavour. I’m sharing my healthy tomato salad recipe-no soggy tomatoes, no fancy gadgets, just pure summer on a fork.

A Simple, Delicious, and Refreshing Fresh tomato salad is a Summer delight. Whether you’re hosting a barbecue, packing a picnic, or just looking for a healthy side dish, this tomato salad will be your go-to recipe. Here’s how I make my quick summer tomato salad.

With minimal ingredients, this salad lets the natural sweetness and juiciness of ripe tomatoes shine through. When summer arrives, fresh tomatoes are at their peak have a perfect burst of vibrant color and flavor. A fresh tomato salad is not only a quick and easy dish to prepare but also a refreshing way to enjoy the bounty of the season.

If you’re looking for a fresh and vibrant dish to brighten up your meal, this Fresh Tomato Salad is just the thing you need. Packed with juicy tomatoes, zesty herbs, and a touch of heat, this Tomato Salad Recipe is perfect for summer gatherings or a light, healthy lunch.

An easy to make salad which is full of flavor, it’s sure to become your new go-to salad.

Why Should You Make This Fresh Tomato Salad?

Tomatoes are the star of this dish, bringing a burst of color and flavor that’s hard to beat. This Fresh Tomato Salad is not only a treat for your taste buds but also a feast for your eyes with its vibrant hues. Here’s why you should add this recipe to your meal plan:

• Simple Ingredients: You don’t need a long list of ingredients to make this salad. With just a few fresh, quality items, you’ll have a dish that tastes like it took hours to prepare.
• Health Benefits: Tomatoes are rich in antioxidants and vitamins, particularly vitamin C and lycopene, which are great for your health. This Healthy and Quick Salad is a delicious way to include more of these nutrients in your diet.
• Versatile: Whether you’re serving it as a side dish at a barbecue or enjoying it as a main course, this vegan salad fits perfectly into any meal.

Ingredients That You Need

To make this Fresh Tomato Salad, gather the following ingredients:

• Tomatoes:Heirloom, beefsteak or Roma tomatoes work good. Cutting them thick keeps flesh intact & avoids watery plate (when you slice too thin)
• Extra-virgin olive oil for a rich flavour and also it helps lycopene absorption.
• Apple cider vinegar adds a tanginess to the salad and gives this salad a probiotic edge
• Balsamic Vinegar
• Sea salt, but if this is not available, you may use regular salt as well
• White pepper enhances all the other flavour also White pepper = cleaner heat vs. black
• Chili flakes for the extra spice and kick
• Fresh Italian basil leaves will add a freshness to the salad
• Optional: Crusty bread for soaking up the leftover juices

Checkout the recipe card for quantity of the ingredients used

How to Make Fresh Tomato Salad: A Step-by-Step Guide

Step 1: Prepare the Tomatoes

Start by slicing the tomatoes into thick rounds. Arrange them in a single layer on a serving plate or platter.

Step 2: Drizzle and Season

Drizzle the extra-virgin olive oil evenly over the tomato slices. Next, sprinkle with apple cider vinegar. Season with sea salt, white pepper, and chili flakes to taste.

Step 3: Add Fresh Herbs

Scatter the fresh Italian basil leaves or any other herb of your choice over the tomatoes. This will add a burst of freshness and aroma.

Step 4: Chill the Salad

Refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together and makes the salad more refreshing.

Step 5: Extra Tip: Soak Up the Flavor

If you have any crusty bread on hand, soak it in the leftover juices from the salad. It’s a delicious way to enjoy every last bit of flavor!

Hint- For the best flavor, choose a high-quality extra-virgin olive oil. It makes a big difference in taste!

Chef’s Tips & Variations

• Room-temp tomatoes create deeper sweetness than fridge-cold slices.
• Use a serrated knife prevents bruising and leaking.
• Mediterranean remix: Add olives + feta; swap ACV for red-wine vinegar.
• Caprese-lite: Layer mozzarella pearls for “protein-up” tomato salad.
• Meal-prep tip: Slice, salt & store tomatoes separate; toss with dressing just before eating to stay crisp.

Tips for the Perfect Fresh Tomato Salad

• Use Fresh Ingredients: Fresh basil and a good-quality olive oil make a significant difference in the flavor of your salad.
• Don’t Overdress: A light drizzle of olive oil and balsamic vinegar is enough. Overdressing can overpower the delicate taste of the tomatoes.
• Season Smartly: Start with a pinch of salt and a dash of pepper. Remember, you can always add more, but you can’t take it out once it’s in.

Variations That You Can Try

• Tomato Burrata Salad: Add burrata cheese to the salad for extra creaminess and heavenly taste.
• Mediterranean Twist: Include olives and a sprinkle of oregano for a Mediterranean flair.
• Avocado Delight: Avocados complement the tangy tomatoes. So slice some avocados and add them in and make the perfect avocado salad.

Choosing the Right Tomatoes

The key to a great tomato salad starts with choosing the right tomatoes. Depending on the flavor profile you’re aiming for, you might opt for different types:

Choose the Right Tomatoes: Heirloom, cherry, or vine-ripened tomatoes are ideal for their robust flavor. When selecting tomatoes, look for ones that are firm, brightly colored, and free of blemishes. Freshness is key, as tomatoes that are past their prime can make your salad soggy and less flavorful.

• Cherry Tomatoes: These small, sweet tomatoes are perfect for a fresh tomato salad.
• Heirloom Tomatoes: Known for their diverse colors and rich flavors, heirloom tomatoes add a gourmet touch.
• Roma Tomatoes: Firm and less juicy, ideal for salads where you want a more structured texture.
• Grape Tomatoes: Slightly less sweet than cherry tomatoes, they offer a nice balance of flavor and texture.

Serving Suggestions

This fresh tomato salad pairs beautifully with a variety of dishes.

• Grilled Meats: Serve alongside grilled chicken, steak, or fish for a light and healthy side.
• Sandwiches: Use as a topping for burgers, or sandwiches for an added burst of flavor (My Favorite Sandwich Recipes).
• Picnics and Barbecues: This salad is easy to transport and makes a great addition to any outdoor meal.
• Light Lunch: Enjoy it on its own or with a piece of crusty bread for a simple and satisfying lunch.

Make-Ahead, Storage & Food-Safety

• Keep leftovers airtight, refrigerated up to 2 days. Flavour intensifies, texture softens perfect for bruschetta topping.
• Avoid freezing; water crystals ruin tomato flesh.

Storing

This Summer Tomato Salad is best enjoyed fresh. However, if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. The salad may become a bit watery, so you might need to drain off excess liquid before serving again.

Nutrition Spotlight (Why dietitians love it)

Each serving provides 17 mg vitamin C (19 % DV) and heart-healthy monounsaturated fats that boost lycopene absorption, so you actually get the antioxidant benefits.
Consult your dietitian for personalised advice.

FAQ: Tomato Salad Recipe

More Such Recipes

• Persian Beet and Pomegranate Salad
• The Best Beet Salad
• Herb Potato Salad Recipe
• Shirazi Salad Recipe
• Chopped Spring Salad
• Thai Cucumber Salad
• Spiced Cucumber Whipped Yogurt Salad
• Broccoli and Bean Salad (Tahini Sauce)

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Crispy rice salad recipe: Imagine fried-rice meets garden-fresh salad with a flavour packed tangy spicy ginger dressing. I am in love with this crispy rice salad!

This crispy rice salad takes plain leftover rice, roasts it into shatter-crisp morsels, and tosses everything in a zingy pickled-ginger dressing. It’s naturally vegan, gluten-free, meal-prep friendly, and done in about half an hour. Let me show you why this crispy rice salad recipe has become my go-to “viral crunch” fix!

Why You’ll Love This Recipe

• Big texture payoff: oven-baked rice shards + roasted chickpeas deliver serious crunch without deep-frying.
• Leftover hero: a clever way to revive day-old rice and pantry staples.
• Meal-prep approved: dressing and crunchy bits stay crisp for up to 3 days is perfect for grab-and-go lunches.
• Allergy-friendly: dairy-free, gluten-free and easily nut-free or soy-free.
• Meal Prep Approved – All the ingredients can be meal prepped easily in air tight containers and can be quickly tossed together in morning too!

Ingredients & Smart Swaps

1. The Tangy Dressing

• Pickled-ginger juice (3 Tbsp)- For Bright acidity, mild heat. If you do not have pickled ginger you can swap with Rice-vinegar + ½ tsp grated ginger
• Maple syrup (1 Tbsp)– To Balances heat. If you do not have pickled ginger you can swap with Agave or date syrup.
• Smooth Dijon or mustard sauce (1 tsp)- Emulsifier + bite. Whole-grain mustard
• Gochujang powder (1 tsp)- Korean chili kick. Chili crisp flakes or smoked paprika
• Sea salt (½ tsp)– Rounds flavours. Kosher salt

2. Crispy Rice & Chickpeas

• Cooked, chilled rice (1 cup)- Day-old jasmine or basmati works best. Brown rice for extra fibre.
• Chickpeas (1/4 cup, cooked)- Added protein, roasts alongside rice. White beans, lentils, or omit for nut-free.

3. Fresh Salad Bits

• Lettuce, chopped (1 cup) – romaine or little gem hold crunch.
• Radish, thinly sliced (¼ cup) – peppery bite.
• Cherry tomatoes, halved (½ cup) – sweetness.
• Grapes, sliced (¼ cup) – optional pop of juicy contrast.
• Chickpeas (1/2 cup, cooked)- Added protein, add while mixing salad.

Dietary note: everything I used in this crispy rice salad recipe is naturally gluten-free. I suggest you must double-check your mustard and gochujang labels to ensure no hidden wheat.

Step-by-Step Instructions: Crispy Rice Salad Recipe

Toast Rice: Option A – Sheet-Pan Oven Method (Default)

1. Pre-heat & prep: 200 °C / 400 °F. Line a sheet pan with parchment.
2. Spread: Scatter chilled rice in a single, loose layer; heap the soaked chickpeas on one side.
3. Roast: 20–30 min, stirring halfway, until the rice turns golden and audibly crisp and the chickpeas blister.
4. Cool completely: This sets the crunch! Scrape rice shards off the tray.

Option B – Air-Fryer Variation (12 min)

1. Set air-fryer to 190 °C / 375 °F.
2. Spray the basket lightly with oil; add rice and chickpeas in a shallow layer.
3. Air-fry 6 min, shake, then another 5-6 min until crisp.

Mix the Dressing

• Whisk pickled-ginger juice, maple syrup, mustard, salt and gochujang powder until syrupy.

Assemble the salad

• Toss the chopped lettuce, sliced radish, tomatoes, boiled chickpeas, sliced grapes into a large mixing bowl.

• Pour the prepared dressing and mix to coat everything evenly.
• Next, top with crispy rice over salad before serving and enjoy.

Pro Tips for Maximum Crunch

1. Cold rice only: warm rice steams and turns soggy.
2. Don’t overcrowd: air gaps = even browning.
3. Let it cool: rice crisps further as it dries; patience pays.
4. Oil mist (optional): a light spray helps caramelise without deep-fry grease.
5. Batch big, store separate: keep crunchy bits in an airtight jar; combine when ready.

Recipe Notes and Tips

• Using cold rice is easy as it turns put crispier in comparison to freshly cooked rice which has more moisture.
• Is better to keep the dressing, crispy rice and chopped veggies separate and toss them together before eating for best texture. This is helpful for packing lunchboxes and meal prepping too!

Tasty Variations

1. Thai “Nam Khao” vibe: Swap maple syrup for palm sugar, add 2 Tbsp lime juice & torn mint + cilantro.
2. Protein power: Fold in ½ cup edamame or baked tofu cubes.
3. Fruit swap: Summer peaches or mango in place of grapes.
4. Nut-free: Omit chickpeas; use sunflower seeds toasted with rice.

Storage & Re-Crisp

Component	Fridge	How to Re-Crisp
Crispy rice + chickpeas	3 days in airtight jar	180 °C / 350 °F oven 5 min
Pre-dressed greens	1 day (slightly wilt)	Add fresh lettuce before serving
Dressing	1 week sealed	Whisk if layers separate

Serving & Pairings

• Pair with my Mango Carpaccio Salad for a bright summer spread.
• You can serve it alongside High Protein Tofu Satay or stir fried tempeh.
• It can also pair beautifully with asian flavored veggies like this Air Fryer Asian Roasted Broccoli.
• Spoon leftovers into lettuce cups with extra gochujang drizzle for a hand-held lunch.

FAQs (People Also Ask)

TL;DR Quick Sheet

Crispy Rice Salad Recipe in 30 Minutes

• Roast chilled rice + chickpeas at 200 °C until crunch.
• Whisk pickled-ginger juice, maple, mustard, salt, gochujang.
• Toss lettuce, radish, tomatoes, grapes with dressing.
• Top with crispy rice shards & enjoy!

More Such Recipes

• Air Fryer Asian Roasted Broccoli
• Thai green curry Recipe
• Thai Green Curry Paste Recipe
• Spicy Ramen Noodles Recipe
• Thai Peanut Noodles Recipe

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