Fresh Mexican salads recipes deliver a tasty accompaniment to your favourite Mexican main dishes. Served with salsa and guacamole, layered with your choice of black beans, homemade salsas and marinated meats, your traditional Mexican-style salad will spice up your next meal!
Mexican BLT Salad
1 head red leaf lettuce, torn into pieces
1 head green leaf lettuce, torn into pieces
5 Roma tomatoes, sliced
4 ounces blue cheese, crumbled
6 strips bacon, cooked and crumbled
1 small red onion, thinly sliced
Toss all ingredients together. Add enough dressing to wet salad and toss.
Balsamic Vinaigrette Dressing
3/4 cup virgin olive oil
1/4 cup balsamic vinegar
1/2 teaspoon black pepper
- 1 1/2 cups cooked black beans, rinsed if canned
- 1/2 pound jicama, peeled and finely diced
- 1 medium tomato, seeded and finely diced
- 1 medium cucumber—peeled, seeded and finely diced
- 1 serrano chile, finely chopped
- 1 tablespoon minced onion
- 2 tablespoons fresh lime juice
- 2 teaspoons olive oil
- 1 teaspoon unseasoned rice vinegar
- 1/2 teaspoon finely grated lime zest
- 1/2 teaspoon ground cumin
- Salt and freshly ground pepper
- Pale center leaves from 1 large head of romaine lettuce
- 1 tablespoon coarsely chopped cilantro (fresh coriander) plus 4 sprigs for serving
- 1 tablespoon finely chopped fresh mint
1. In a large bowl, combine the beans, jicama, tomato, cucumber, serrano chile and onion. In a small bowl, whisk together the lime juice, olive oil, vinegar, lime zest and cumin. Toss the dressing with the beans and season with salt and pepper.
2. Arrange the romaine leaves on 4 plates. Stir the chopped cilantro and mint into the beans, mound the salad on top of the romaine and garnish with the cilantro sprigs.
One Serving: Calories 113 kcal, Protein 6 gm, Carbohydrate 17 gm, Cholesterol 0, Total Fat 3.1 gm, Saturated Fat .4 gm
Spicy Mexican Tomato Raita
3 medium tomatoes, seeded and chopped, about 3 cups
1 small cucumber, seeded and chopped
2 cups plain low-fat yogurt
1/4 cup finely chopped red onion
1 tablespoon fresh chopped cilantro
1 teaspoon hot pepper sauce
1/2 teaspoon salt
In large bowl combine all ingredients until well mixed. Cover and refrigerate at least 1 hour. Use as a condiment to serve with grilled chicken or fish or as a dip with vegetables. Makes about 4 cups.
Nutrition facts per serving: 25 calories, 2 grams protein, 0.5 grams fat, 98 milligrams sodium, 2 milligrams cholesterol.
Mexican Grape Salad
Honey-Lime Dressing (recipe below)
1 cup green seedless grapes
1 cup red seedless grapes
1 cup pre-cut green lettuce
1 cup pre-cut iceberg lettuce
1 cup pre-cut shredded carrots
Prepare Honey-Lime Dressing; set aside.
Mix grapes, lettuce and carrots. Add dressing. Toss to mix. Makes six servings.
Combine 1/3 cup lime juice, 1/4 cup honey, 1 teaspoon grated lime peel, 1 teaspoon salt and a generous dash of cayenne pepper. Mix well until all ingredients are blended. Makes about 1/2 cup.
Nutrition facts per serving: 95.7 cal., 1 g pro., .4 g fat (4 percent calories from fat), 24.8 carbo., 0 mg chol., 1.1 g fiber, 365 mg sodium.
Spicy Mashed Potato Salad
1 1/2 pounds russet potatoes
1/4 cup mayonnaise
1/4 cup sour cream
2 green onions, sliced
1 carrot, peeled and grated
4 teaspoons jalapeno sauce
1 teaspoon salt
Boston lettuce leaves
Tomato wedges for garnish
Peel potatoes and cut into 1-inch chunks. Place potatoes and enough water to cover in a 4-quart saucepan. Over high heat, heat to boiling. Cover and simmer 15 minutes or until potatoes are tender. Drain.
In a large bowl, coarsely mash potatoes. Stir in mayonnaise, sour cream, green onions, carrot, jalapeno sauce and salt. To serve, line plate with lettuce leaves, top with potato salad. Garnish with tomato wedges. Makes 4 servings.
Nutrition facts per serving: 261 cal., 4 g pro., 31 g carbo., 14 g fat, 14 mg chol., 757 mg sodium.
Mexican Chicken & Papaya Salad
Four main-course servings.
Although the idea of this wonderful salad is to use up leftover cooked chicken, you can roast a whole chicken just to make it. It is perfect for a buffet or picnic. The list of ingredients may seem intimidating, but all you have to do is combine them. The complexity of flavors heightens the effect on the palate. Once assembled, the salad must be eaten right away. The pomegranate juice draws moisture out of the ingredients, and the papain in the papaya breaks down the chicken if the salad is left to stand for any length of time.
2 cups cooked chicken, cut into 1-inch pieces
1/2 cup walnuts or peanuts, coarsely chopped
1 ripe papaya, peeled, seeded and cut into H-inch dice
1/3 cup minced red onion
1 head radicchio, leaves separated and shredded
1/3 cup fresh tart pomegranate juice or 2 teaspoons
pomegranate molasses mixed
with 3 tablespoons orange juice
2 teaspoons finely chopped garlic
2 teaspoons finely chopped fresh ginger root
1/4 cup finely chopped fresh cilantro
1 to 2 teaspoons minced fresh chilies, or to taste
1 teaspoon cumin seeds, toasted and crushed
Kosher salt (optional)
Just before serving, combine chicken, walnuts or peanuts, papaya, onion, radicchio, pomegranate juice, garlic, ginger root, cilantro, chilies and cumin seeds in a large shallow ceramic bowl and toss. Taste for seasoning, adding salt, if desired, and serve.
Pomegranate molasses is a reduction of pomegranate juice with a long shelf life. It can be reconstituted by mixing 2 teaspoons in 1/2 cup water.
Per serving: 320 calories; 26 grams protein; 26 grams carbohydrates; 13 grams fat; 59 milligrams cholesterol; 2 grams saturated fat; 81 milligrams sodium.
Mexican Chicken & Rice Salad
1 6-ounce package long grain and wild rice
2 cups chopped, cooked chicken
1 cup seedless grapes, cut in half
1 cup sliced celery
3/4 cup coarsely chopped cashews
2 tablespoons finely chopped onion
1/2 teaspoon salt
3/4 cup mayonnaise
1 tablespoon milk
3 tablespoons lemon juice
leaf lettuce leaves
lemon and orange slices
Prepare rice according to package directions; drain well and chill. Combine rice with chicken, grapes, celery, cashews, onion, salt, mayonnaise, milk and lemon juice.
Place lettuce leaves on six 16-inch sheets of heavy duty aluminum foil. Arrange orange and lemon slices in a ring on top of lettuce leaves. Divide salad into 6 portions and mound on center of citrus slices.
Garnish each portion with additional grapes and cashews. Seal each portion by bringing the four corners of foil up together in pyramid shape. Fold the open edges together in a series of locked folds. Fold until foil is tightly molded and sealed against the foods.
Refrigerate each portion for several hours to blend flavors.
Carry each portion to the picnic in an ice chest.
To serve, just turn back the edges of the foil bundles and place them on individual paper plates.
Makes six servings.
Tomato, Corn and Roasted Potato Salad
4 cups small red potatoes (10 to 12)
3 tablespoons olive oil
4 cloves garlic, crushed
salt, to taste
freshly ground pepper, to taste
2 ears fresh corn
3 to 4 jalapeno chilies, seeded and minced
1 tablespoon sesame oil
3 cups quartered ripe plum tomatoes
1 cup coarsely chopped fresh flat-leaf parsley
Balsamic-Dijon Vinaigrette (recipe follows)
Parboil the potatoes in salted water for 15 minutes. Remove from heat while still firm and let cool in water to keep skins intact. Cut in half and toss with olive oil, garlic, salt and pepper.
Preheat the oven to 400 degrees, or light a grill. Roast the potatoes, uncovered, in the oven or skewer and grill until tender and lightly browned.
Blanch the ears of corn in boiling water for 3 minutes. Drain, cool and cut the kernels off cobs. Toss the jalapenos in a skillet with the sesame oil and toast lightly. Add the corn just before the peppers are done, stirring vigorously with a wooden spoon to separate the kernels.
In a large bowl, combine the cooled roasted potatoes with the corn mixture. Add the tomatoes and parsley and toss with the Balsamic-Dijon Vinaigrette just before serving. Serves 4.
2 tablespoons balsamic vinegar
2 teaspoons Dijon-style mustard
3 tablespoons extra-virgin olive oil
1/2 teaspoon coarsely ground black pepper
salt, to taste (optional)
Whisk ingredients together in a mixing bowl. Makes 1/3 cup.