Mexican Chopped Salad – A Delicious, Nutritious and Easy-To-Make Salad

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Mexican Chopped Salad – A Delicious, Nutritious and Easy-To-Make Salad

Mexican salads are unique, nutritious and have some exotic elements. Their dressing is super delicious and distinct from the rest of the world because of multiple textures and flavors. Mexican salad dressing has several ingredients that don’t match or aren’t eaten together typically in Mexican cuisines, which is interesting. However, you can make a salad without dressing or vinaigrette.

There are different forms of Mexican salads. Some contain tacos and tortillas, while others are chopped and regular. As the name implies, the chopped salad has all the ingredients and vegetables very finely and evenly chopped. They are then mixed with a salad dressing and a few herbs sometimes.

So, if you are craving an easy-to-make salad in Mexican style with chopped bite-size vegetable cuts, look at this recipe, which includes ingredients with multiple health benefits. 

Mexican Chopped Salad Recipe

The ingredients used in this recipe are packed with macronutrients and micronutrients to help you meet your nutritional requirements.

Nutritional Facts

Serves 8 persons

Calories

246 cal

Carbohydrates

35 g (140 cal)

Protein

5 g (20 cal)

Fat

8 g (72 cal)

Fiber

7 g 

Sodium

238 mg

Vitamin A

10%

Vitamin C

10%

Calcium

45%

Time Required

Preparation Time

25 Minutes

Cooking Time

25 Minutes

Total Time Needed

50 Minutes

Dressing Ingredients

  • ¼ cup of fresh lime juice
  • 2 tablespoons natural honey
  • ½ teaspoon cumin or cumin powder
  • 1 clove of garlic (finely chopped)
  • ½ teaspoon salt
  • 2 tablespoons of canola oil
  • 2 tablespoons of extra virgin olive oil
  • Black pepper as per taste

Tortilla Strips Ingredients

  • 6- inches corn tortillas
  • 1 ½ tablespoon of canola oil
  • ½ teaspoon of sea salt

Salad Ingredients

  • 1 medium head romaine lettuce (Chop it in about ½ inch pieces)
  • 1 medium bell pepper (Dice it in ¼ inches pieces)
  • ½ medium red onion (Chop it to make ¼ inches pieces)
  • ½ medium jicama (Peel and dice it in ¼ inches chunks)
  • 1 medium zucchini (Dice it in ¼ inches dice)
  • 4 medium tomatoes with seeds (Dice them into ¼ inches squares)
  • 4 ears of corn (You can take tiny frozen corn or sweet corn if fresh is not available)
  • 1 ½ cups canned black beans (Drain and rinse the beans)
  • ½ cup cilantro (Chop the leaves and keep some whole cilantro leaves for garnishing)

Directions

  • Combine lime juice, honey, cumin, garlic, and salt in a bowl to make the dressing.
  • Add the oils in a slow, steady flow, constantly stirring with a fork or a tiny whisk.
  • Taste and add more salt and pepper if necessary and keep it aside.
  • Now preheat the oven to 400 degrees Fahrenheit for the corn tortilla strips.
  • On a chopping board, stack corn tortillas. Slice in half. Cut every stack of halves into ¼-inches thin strips, width-wise.
  • Place tortilla strips on a baking sheet, drizzle some oil on them and sprinkle a pinch of salt and set aside.
  • Bake for 15-20 minutes, so it becomes light golden brown and crispy, stirring every 5 minutes. Allow cooling before serving.
  • Microwave the corn for 3 ½ minutes.
  • Remove corn using a hot pad from the microwave and set aside to cool for 5 minutes.
  • Cut off the bottom end of the corn, approximately 1 ½ inches from the end, when it has cooled, pull the husk and silks back. Remove the kernels from the husks and set them aside.
  • In a large mixing basin, combine the corn and other salad ingredients. To blend, stir everything together. Stir in the dressing to evenly coat all of the ingredients. If preferred, garnish with cilantro leaves.
  • Serve with tortilla strips on top or serve in a bowl for visitors to help themselves.

What is Inside a Mexican Salad?

Like every other cuisine, Mexican cuisine and foods have certain ingredients that make the core of their dishes. The same is the case with salads. The following are some of the common ingredients you see in a Mexican salad:

Greens

Leafy green vegetables such as kale, spinach, cabbage, Romaine lettuce, arugula, endive, Swiss chads etc., are essential in a healthy diet. According to a study, leafy greens provide numerous health benefits like reduced risk of heart diseases, mental issues, obesity, and high blood pressure.

Kale has antioxidants, including lutein and beta-carotene, which help prevent illnesses caused by oxidative stress. Cabbage and kale contain glucosinolates which are important cancer-protective properties, particularly against esophageal and lung cancer.

Romaine lettuce is a good source of Vitamin A and K. Likewise, other greens have several health benefits.

Cherry Tomatoes

Cherry tomato is a tasty and juicy fruit. According to a study, they have high amounts of fiber and are low in calories, helping you stay full and hydrated, especially in weight loss. Also, cherry tomatoes have lycopene, which is UV-repellent and limits the UV exposure to your skin

Corn

The tiny corn kernels are full of macronutrients, mainly carbohydrates in the form of starch. Corn has high starch content and contains proteins, fiber, and micronutrients. It implies corn is a whole food which is the main reason for its importance in the agricultural sector.

Red Onions

According to a study, red onion is a good source of Vitamin C, an antioxidant and prevents diseases because of the formation of free radicals in the body. Plus, it has phosphorus, a mineral usually lacking in most people. Potassium is required for regular cellular activity, fluid balance, neuronal transmission, renal function, and muscle contraction.

Jicama

Jicama is a root vegetable packed with fiber and micronutrients. It is weight-loss friendly because of its low calories. Interestingly, jicama has inulin, a prebiotic. According to a study, prebiotic foods promote the growth of good bacteria in the gut by decreasing unhealthy bacteria.

The Bottom Line

This Mexican chopped salad is delicious, nutritious, and easy to make. The ingredients used in this recipe are packed with macronutrients and micronutrients that satisfy your nutritional requirement. The recipe features green vegetables, tomatoes, garlic, and corn, having multiple health benefits.

So, if you are in the mood for a nutritious, quick, and delicious salad, this is the recipe you should try!

Reading List

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Article Sources

  • Chambial, Shailja, et al. “Vitamin C in Disease Prevention and Cure: An Overview.” Indian Journal of Clinical Biochemistry, vol. 28, no. 4, Oct. 2013, pp. 314–28. PubMed Central, https://doi.org/10.1007/s12291-013-0375-3.
  • Johnson, Ian T. “Glucosinolates: Bioavailability and Importance to Health.” International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International De Vitaminologie Et De Nutrition , vol. 72, no. 1, Jan. 2002, pp. 26–31. PubMed, https://doi.org/10.1024/0300-9831.72.1.26.
  • Krumbeck, Janina A., et al. “Prebiotics and Synbiotics: Dietary Strategies for Improving Gut Health.” Current Opinion in Gastroenterology, vol. 32, no. 2, Mar. 2016, pp. 110–19. PubMed, https://doi.org/10.1097/MOG.0000000000000249.
  • Morris, Martha Clare, et al. “Nutrients and Bioactives in Green Leafy Vegetables and Cognitive Decline: Prospective Study.”Neurology, vol. 90, no. 3, Jan. 2018, pp. e214–22. PubMed, https://doi.org/10.1212/WNL.0000000000004815.
  • Pham-Huy, Lien Ai, et al. “Free Radicals, Antioxidants in Disease and Health.” International Journal of Biomedical Science : IJBS, vol. 4, no. 2, June 2008, pp. 89–96. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.
  • Stone, Michael S., et al. “Potassium Intake, Bioavailability, Hypertension, and Glucose Control.” Nutrients, vol. 8, no. 7, July 2016, p. 444. PubMed Central, https://doi.org/10.3390/nu8070444.
  • Vinha, Ana F., et al. “Pre-Meal Tomato (Lycopersicon Esculentum) Intake Can Have Anti-Obesity Effects in Young Women?” International Journal of Food Sciences and Nutrition, vol. 65, no. 8, Dec. 2014, pp. 1019–26. PubMed, https://doi.org/10.3109/09637486.2014.950206.

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