Delicious and Nutritious Romaine Lettuce Salad Recipes
Romaine lettuce is a crispy, mild tasting lettuce that makes the perfect base for nutrient-packed salads. Also known as cos lettuce, romaine has dark green leaves that form a long, crunchy head. It packs a hefty dose of vitamins A, K, C, B6, and folate.
Romaine lettuce provides a good balance of textures and flavors to complement hearty salad ingredients. Here are some delicious ensalada con lechuga romana recipes to enjoy:
Classic Caesar Salad
This salad was invented in Mexico but became popularized as a classic Italian-American dish. It combines romaine lettuce, parmesan cheese, croutons, and a creamy Caesar salad dressing.
Chop 1 head of romaine lettuce. Toss with 1 cup croutons, 1⁄4 cup parmesan cheese, and Caesar dressing. Top with more parmesan and black pepper.
Romaine Wedge Salad
For a quick and easy salad, top wedges of romaine lettuce with blue cheese dressing and crumbled bacon. Garnish with diced tomatoes, scallions, and chopped walnuts.
Romaine and Grilled Chicken Salad
Turn this into a filling main dish salad by topping it with grilled chicken. Use romaine as the base and then add grilled chicken breast, avocado, hard-boiled egg, tomato, cucumber, and feta cheese.
Romaine Salad with Beets and Oranges
For a flavorful and colorful salad, combine romaine with sliced beets, orange segments, feta cheese, and toasted walnuts. Drizzle with a tangy vinaigrette dressing.
Romaine and Quinoa Salad
Protein-packed quinoa paired with romaine gives you a nutritious vegetarian salad. Cook quinoa according to package directions. Let cool then mix with chopped romaine, edamame, dried cranberries, feta, and balsamic vinaigrette.
Romaine Salad with Strawberries and Feta
Sweet strawberries and salty feta complement the crispness of romaine. Top romaine with sliced strawberries, feta cheese, and candied pecans. Serve with a light poppyseed dressing.
Romaine Salad with Shrimp and Avocado
Shrimp and avocado make this salad filling enough for dinner. Layer romaine lettuce, cooked shrimp, avocado slices, and grape tomatoes. Sprinkle with parmesan cheese and drizzle with Italian dressing.
BLT Romaine Salad
Revamp the classic BLT sandwich into salad form. Chop romaine and top with diced cooked bacon, grape tomatoes, shredded cheddar, and croutons. Serve with a homemade ranch dressing on the side.
Romaine Greek Salad
A Greek salad with romaine as the base is both delicious and healthy. Top chopped romaine with cucumbers, tomatoes, red onion, kalamata olives, and feta cheese. Dress with red wine vinegar and olive oil.
Romaine and Apple Salad
The sweet crunch of apples complements romaine's texture. Toss chopped romaine with thin apple slices, dried cranberries, goat cheese, and toasted walnuts. Whisk together olive oil, lemon juice, honey, and mustard for dressing.
Romaine Cobb Salad
A Cobb salad combines romaine with just about any ingredients you have on hand. Try chopped hard boiled egg, turkey, bacon, avocado, tomato, carrots, onions, and blue cheese. Top with your desired dressing.
Romaine Caprese Salad
For an easy Caprese salad, alternate slices of fresh mozzarella cheese, tomatoes, and romaine lettuce. Then drizzle with olive oil, balsamic glaze, and sprinkle with basil leaves.
Adding Protein to Romaine Salad
Protein transforms an ordinary romaine salad into a hearty, filling meal. Try these add-ins:
- Grilled chicken or steak
- Chopped hard boiled egg
- Bacon
- Diced tofu or tempeh
- Cooked lentils or beans
- Shredded cheese like feta, parmesan, mozzarella
- Nuts like walnuts, pecans, almonds, peanuts
- Seeds like sunflower, pumpkin, hemp
- Edamame
- Quinoa, couscous, or rice
- Canned tuna or salmon
- Deli meat like turkey, ham, or roast beef
Crunchy Toppings for Romaine Salad
Add satisfying crunch to romaine salads with these topping ideas:
- Croutons
- Tortilla chips
- Toasted nuts
- Pita chips
- Wonton strips
- Fried onions
- Crumbled bacon
- Garlic bread croutons
- Sliced or diced cucumber
- Shaved brussels sprouts
- Broccoli slaw mix
- Bell peppers
- Snap peas
- Jicama
Creative Dressings for Romaine Salad
Dress up your romaine salads with these tasty homemade dressing ideas:
Balsamic Vinaigrette
This tangy dressing includes olive oil, balsamic vinegar, Dijon mustard, minced garlic, and Italian seasoning.
Caesar Dressing
Blend olive oil, parmesan, lemon juice, Worcestershire sauce, garlic, anchovies, and black pepper for a classic creamy Caesar dressing.
Green Goddess
For a herbaceous dressing, combine mayo, lemon juice, parsley, tarragon, chives, anchovies, and garlic.
Pomegranate Vinaigrette
Whisk together pomegranate juice, olive oil, shallots, honey, and cider vinegar for a sweet and tangy blend.
Tahini Ranch
A creamy vegan dressing made with tahini, non-dairy milk, lemon juice, herbs, garlic, and a touch of maple syrup.
Blue Cheese dressing
Mix crumbled blue cheese, buttermilk, mayo, sour cream, lemon juice, Worcestershire sauce, and black pepper.
Choosing and Storing Romaine Lettuce
Picking fresh, high-quality romaine ensures your salad tastes best. Look for:
- Crisp leaves without brown spots
- Heads that feel heavy for their size
- Avoid lettuce with mushy, slimy leaves
- Refrigerate unwashed romaine in a plastic bag up to 7-10 days
- Do not wash until ready to use
- Wash just before use by swishing gently in cold water
- Dry thoroughly with paper towels or a salad spinner
Proper storage keeps romaine lettuce fresh and crunchy for your salads throughout the week.
Nutrition Benefits of Romaine Lettuce
With just 8 calories per cup, romaine lettuce provides an excellent source of vitamins, minerals, and antioxidants including:
- Vitamin A - Meets over 150% RDV
- Vitamin K - Over 170% RDV
- Folate - Over 15% RDV
- Vitamin C - 10% RDV
- Potassium - 5% RDV
- Beta-carotene - Powerful antioxidant
- Lutein and Zeaxanthin - Eye health antioxidants
- Chlorophyll - Anti-inflammatory and cleansing
The fiber, vitamins, minerals, and phytochemicals in romaine lettuce provide protection against cancer, heart disease, and inflammation. It makes the perfect low-calorie base for healthy salads.
Choosing Romaine Over Iceberg Lettuce
Both romaine and iceberg lettuce are crunchy salad greens. But romaine packs way more nutrients in comparison:
- 7x more Vitamin A
- 6x more Vitamin K
- 4x more Folate
- 4x more Vitamin C
- More antioxidants like beta-carotene
So for optimal nutrition, choose romaine lettuce over plain iceberg for your salads and lettuce wraps.
Romaine lettuce is endlessly versatile and delicious in salads. Create your own ensalada con lechuga romana using healthy add-ins and homemade dressings.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment