Healthy Irish Pub Salad

As St. Patrick’s Day draws near, get ready to dive into the vibrant green goodness of my Healthy Irish Pub Salad! This gluten-free, vegetarian, and nut-free dish is a nod to Irish traditions without compromising on nutrition. It brings together a medley of unexpected fresh ingredients like beets, tarragon, carrots, and more. These colourful additions add a playful twist to your St. Patrick’s Day celebration, infusing the salad with an array of textures, flavours, and health benefits. So, let’s raise a fork to this festive salad that makes the perfect addition to your St. Patrick’s Day celebration! 

Healthy Irish Pub Salad Recipe

Gluten-free, Vegetarian & Nut-free

Prep time: 20 minutes | Cooking time: 40 minutes | Serves 2 mains or 4 sides

Healthy Irish Pub Salad Ingredients

• 15 oz can cooked chickpeas
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 eggs
• 6 cups baby spinach
• 6 pickles, sliced
• 8 cherry tomatoes tomato, cut in half
• 1/4 cucumber, diced
• 1 large carrot, grated
• 1 cup Irish blue cheese

Creamy Tarragon Dressing Ingredients

• 1/2 cup olive oil
• 1/4 cup water
• 2 tbsp tahini
• 1 lemon, juiced
• 1 teaspoon Dijon mustard
• 1 tsp honey
• 3/4 teaspoon dried tarragon

Directions

1. Make the crispy chickpeas by preheating the oven to 400F and line a baking sheet with parchment paper, a silicon sheet, or grease with oil. Drain and rinse chickpeas then pat dry with a tea towel. The drier they are, the crispier they get. Toss chickpeas in 2 tbsp oil, salt and pepper. Spread out on the baking sheet and cook for 30-40 minutes, stirring every 10 minutes, until golden.
2. Place two eggs in a small pot and cover them with water. Bring to a boil, remove from heat and cover for 10 minutes. Run through cold water before peeling and slicing into 4.
3. Make the dressing by placing all of the ingredients into a mason jar and shaking until mixed. You can also use a blender or whisk in a bowl.
4. Place the spinach in a large salad bowl, add the dressing and toss to mix. Top with pickles, tomato, cucumber, grated beets and carrot, chickpeas, eggs and blue cheese.

Health Benefits of Tarragon

Tarragon is known for its distinctively sweet, anise-like flavour and it’s packed with some serious health perks too! Research shows that it is loaded with manganese, which helps keep your brain sharp, and your metabolism strong, and fights off oxidative stress. Plus, tarragon has been shown to boost insulin sensitivity and help your body handle glucose better. And here’s a fun tidbit: it might even help your sleep quality, thanks to its potential sedative effects. Next time you’re whipping up a salad like this Healthy Irish Pub Salad, consider adding some tarragon for a tasty boost of wellness!

Health Benefits of Tomatoes

Tomatoes aren’t just a colourful addition to your plate; they’re a powerhouse of health benefits! Packed with lycopene, these vibrant fruits serve as potent antioxidants, safeguarding your cells against damage and potentially lowering the risk of cancer. Research also suggests that indulging in tomatoes regularly could help manage cholesterol levels, keeping both total cholesterol and harmful LDL cholesterol in check while also regulating triglycerides. Tomatoes also have an impressive array of antioxidants that support cardiovascular health by promoting healthy fat regulation in the bloodstream. And let’s not forget about the vitamin C punch they pack, helping to boost your immune system. So go ahead, and load up your Healthy Irish Pub Salad with tomatoes, knowing you’re giving your body a delicious dose of lycopene, antioxidants and vitamin C.

Health Benefits of Cucumber

Did you know that cucumbers are 96% water? That’s right! Munching on these crunchy veggies is a great way to stay hydrated. Plus, if you keep the skin on, cucumbers also pack a punch of fibre, aiding digestion, preventing constipation, and promoting regularity. Cucumbers are also loaded with vitamin K, essential for blood clotting, bone health, and regulating blood calcium levels. So, whether you’re feeling thirsty or in need of a healthy snack, grab a crisp cucumber and enjoy its double dose of hydration and wellness!

Health Benefits of Beets

I love including beets in my dishes; it’s a great way to add deep rich colour and visual interest to any meal! Beets are loaded with health benefits like betalains, compounds known for their ability to assist in phase 2 liver detoxification, which helps in the removal of toxins from the body and supports overall liver health. Beets are also packed with antioxidants which help combat oxidative stress and protect cells from damage. These vibrant root vegetables also contain anti-inflammatory compounds that have been studied for their potential benefits in heart disease prevention and management. The fibre content in beets supports a healthy digestive tract, promoting regularity and contributing to the prevention of colon cancer. With such an impressive array of health-promoting properties, incorporating beets into your diet can be a delicious and nutritious way to support your overall well-being.

Health Benefits of Carrots

Carrots are packed with vitamin A which supports cell growth, bone health, and a robust immune system, making them essential for overall well-being. Additionally, carrots contain vitamin K1, which plays a vital role in blood coagulation, helping to regulate bleeding and promote wound healing. Furthermore, their potassium content helps maintain healthy blood pressure levels, supporting cardiovascular health and reducing the risk of hypertension. Whether enjoyed raw as a crunchy snack or cooked in a hearty stew, carrots are a versatile and nutrient-packed addition to any diet, offering a bounty of health benefits with every bite.

More Delicious St. Patrick’s Day Recipes

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Healthy Shepherd’s Pie

Healthy Shepherd’s Pie is one of my go-to recipes over the winter. It’s a comforting dish featuring lamb and loads of veggies topped with buttery mashed potatoes. Perfect for celebrating the Irish spirit any time of year. Learn how to make this recipe during my Easy Shepherd’s Pie Virtual Corporate Cooking Class! We’ll explore the art of creating this classic dish with a nutritious twist, ensuring a comforting and satisfying meal for those chilly winter evenings. Learn more about my Virtual Cooking Classes here.

 

Detox Green Hummus

This Detox Green Hummus is a zesty and refreshing dip! Packed with parsley, known for its detoxifying properties, this dip is ideal for pairing with veggies or crackers. And it’s perfect for detoxing after enjoying those St. Patrick’s Day beers.