| Prep: 20 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 300 | 10g | 1g | 50g |
| sugars | fibre | protein | salt |
| 35g | 7g | 6g | 0.5g |
Of all the delicious, wholesome dishes in my culinary repertoire, the Vegetable Hummingbird Salad holds a special place. Not only does it burst with essences of the various tropical fruits that it boasts – banana, pineapple, and mango, but it also perfectly balances health and exotic flavours. Hailing from my hometown of Charleston, many find themselves puzzled at its intricate yet ultimately refreshing combination of ingredients -a testament to the vibrancy of Southern tradition that I am so proud to represent.
A Twist of Tradition
While I am indeed a master of hearty Southern classics like fried chicken and biscuits, introducing Southern tastes to the utterly refreshing oomph of a light, fruit-filled salad is an adventure in itself. And so came the Vegetable Hummingbird Salad. It’s somewhat similar to a Caribbean Tropical Salad, but with a unique Southern twist. It also pairs exceptionally well with grilled seafood or spiced chicken, lending a refreshing balance to their rich flavours.
The Art of Balance
What truly makes this salad stand out is its balance — the sweetness of ripe bananas, pineapple, and mango contrasts beautifully with the robustness of raw spinach, red bell pepper, cucumber, and celery. The explosion of these flavours is artfully combined with the humble resonance of cherry tomatoes, salubrious mint leaves, roasted almond slices, and raisins. Seasoned with salt, pepper, and your choice of vinaigrette dressing, it encapsulates the essence of a meal that is equally nutritious and delicious.
Health Benefits and More
This salad is as healthful as it is flavorful. It’s full of fiber from fruits and vegetables to support a healthy digestive system, vitamins and minerals that boost immunity, and healthy fats from the roasted almond slices. The spinach and bell peppers deliver a hearty dose of vitamin C and iron, while the tropical fruits provide antioxidants and natural sugars for a satisfying sweetness. As an added bonus, mint is known for its digestive benefits and almonds are great for heart health. Here is a great resource to dive deeper into the benefits of spinach.
Not only does my Vegetable Hummingbird Salad embody the diverse textures of coastal Charleston, it also magnificently provides a nutritious serving that can be altered to fit any diet. Whether you enjoy it out on the porch with a cool drink or at a summer grill-out with friends, this salad is sure to be a hit. Embrace this crisp, fruity, and rejuvenating gem of Southern culinary art!
What You’ll Need
- 2 ripe bananas
- 2 cups chopped pineapple
- 1 cup chopped mango
- 2 cups raw spinach
- 1 cup chopped red bell pepper
- 1 cup chopped cucumber
- 1 cup cherry tomatoes
- 1/2 cup finely chopped celery
- 1/4 cup chopped fresh mint leaves
- 1/2 cup roasted almond slices
- 1/2 cup raisins
- 1 cup homemade or store-bought vinaigrette dressing
- Salt to taste
- Pepper to taste
Method
Step One
Begin by preparing all your fruits and vegetables. Peel the bananas and chop them into small pieces. Chop the pineapple and mango into similar sized pieces. Then, chop the red bell pepper, cucumber, and celery into small chunks. If your cherry tomatoes are large, you may also want to cut them in half.
Step Two
Next, move on to your green leafy vegetables. Take your raw spinach and fresh mint leaves and chop them finely. This will help distribute their flavors throughout the salad.
Step Three
Once all your fruits and vegetables are prepared, combine them in a large salad bowl. Add in the roasted almond slices and raisins and stir everything together until it is well mixed.
Step Four
Season your salad with salt and pepper to taste. Remember, you can always add more, but you can’t take it away, so start with a small amount and add more as needed.
Step Five
The final step is to dress your salad. Pour over your homemade or store-bought vinaigrette dressing and toss the salad until everything is coated.
Step Six
Let your salad sit for a few minutes to allow the flavors to combine. Then, serve it as a side dish or a light meal on its own. Enjoy your Vegetable Hummingbird Salad!
