Salads

A salad is a dish typically consisting of a mixture of raw or cooked ingredients, usually served cold or at room temperature, and often dressed. It can function as a starter, side dish, or main course.

Common categories include green salads (leafy greens with or without vegetables), vegetable salads (mixed raw or cooked vegetables), bound salads (creamy dressings binding ingredients, like potato salad), fruit salads, grain or pasta salads, and protein-based salads (egg, chicken, tuna). Many salads blend several categories.

Core ingredients vary widely but share a contrast of textures and flavors. Bases include lettuce, spinach, or other greens, plus vegetables such as cucumbers, tomatoes, onions. Add-ins may be nuts, seeds, cheese, olives, beans, or grains. Dressings range from light vinaigrettes to creamy mayonnaise- or yogurt-based sauces, often featuring oil, acid (vinegar or lemon juice), and seasonings.

Preparation typically involves washing and drying greens, selecting complementary ingredients, chopping, and tossing with dressing just before serving to maintain texture. Some salads are assembled in layers or bound with mayo or yogurt for binding.

History and culture: salads appear in ancient cuisines; the term has evolved to cover diverse dishes worldwide. In Western cuisine, salads grew popular in the 19th and 20th centuries with fresh produce availability and new dressings; many regional styles reflect local ingredients.

Nutrition and serving: salads can be light or substantial; they offer fiber, vitamins, and protein when enriched with legumes, eggs, poultry, or fish. Dressing choice can significantly affect calorie content.