Harvest Salad with Fresh Mint Vinaigrette
A crisp salad of mixed greens, radishes, sugar snap peas, pepitas and pomegranate seeds tossed with a bright mint and apple cider vinaigrette.
- Time
- 9 min
- Calories
- 160
- Carbs
- 6 g
- Fiber
- 3 g
- Sugars
- 2 g
Per serving, about 159 g.

Method
0 of 6 steps doneReady to cook?
Easy swaps
Why this salad works on a busy weeknight
I make this salad when I want something crisp and bright that doesn't take much effort. Most of the work is in the jar. Shake the vinegar, salt, mustard and oil together, and you have a dressing that tastes like it came from a good deli. The mint is the part I'm fussiest about. Keep it out of the dressing until you're ready to toss, because fresh herbs go dark and limp if they sit in vinegar for long. Those little green flecks at the last minute make the whole bowl look like spring.
A word on the pomegranate seeds, since people often ask about them. Each little seed is a juicy pocket, and they burst a little against the greens, which is why you get that sweet-tart pop in every few bites. They keep well in a sealed container in the fridge for several days, so if you buy a whole fruit, you can scatter seeds over this salad, yogurt or roast squash for a week. Pepitas are the other crunch in the bowl. Toast them in a dry pan over medium heat, shaking often, until they start to puff and smell nutty. Then tip them onto a plate right away, because they keep darkening after you take them off the heat.
I like to make a double batch of the vinaigrette and keep it in the fridge. It will firm up a little when cold, so give it a good shake and let it sit on the counter for ten minutes before using. Leftover greens are best kept dry, wrapped loosely in a towel inside a container. Dressed salad doesn't keep, so only dress what you're going to eat.
This is a light plate, so I usually pair it with something warm and a little more filling. Grilled fish or a simple chicken thigh fits well, and so does a bowl of white beans with garlic. If you want a fuller lunch, a slice of crusty bread with a smear of butter does the trick. For a dinner that feels a bit more like a meal, try Herb Poached Salmon with Pickled Cucumber and Egg, where the cool cucumber and bright herbs echo the mint here. The Tender Collards with Potatoes and White Beans make a hearty, warm counterpart on a cold evening. For something with a little more substance, Lemon roast chicken with tarragon dressing pairs nicely, with the tarragon playing a similar fresh, green note.
Originally from Diabetes Food Hub (ADA)Method rewritten by Diabic.Updated 9 Nov 2026
General information, not medical advice. Your needs may differ, so check with your care team.
More lunch recipes up to 30 g carbs

Garlicky Mushroom and Onion Soup
- Time
- 25 min
- Calories
- 70
- Carbs
- 8.6 g
- Sugars
- 4.1 g

Yellow Moong Dal Vegetable Soup
- Time
- 35 min
- Calories
- 102
- Carbs
- 14.2 g
- Sugars
- 1.6 g

Creamy Dill Potato and Pea Salad
- Time
- 25 min
- Calories
- 63
- Carbs
- 12.4 g
- Sugars
- 3.8 g
100 recipes with the carbs already counted.
Breakfast, lunch, dinner and snacks for people with diabetes. Every recipe shows carbs, fiber and calories per serving, in one free PDF.
Reviewed by Dr. Rezwana Rumpa. Plus our Sunday email, leave any time.


