Ensalada Completa: Hearty Spanish Main Course Salad Bowl (58) 2026

Ensalada completa is exactly what its name promises: a complete meal in a bowl. Built around the Harvard Plate proportions, it pairs a generous half of fresh vegetables with whole grains and healthy protein, so a single serving keeps you satisfied without weighing you down.

There is no single way to make this salad, and that is half its charm. Ours combines crunchy lettuce shoots, sweet cherry tomatoes, grated carrot, chickpeas, canned tuna, boiled eggs, avocado, black olives and thin slices of red onion over cooled brown rice, all brought together with a sharp mustard vinaigrette.

It comes together in about 20 minutes and can be prepped ahead: wash and chop the vegetables, cook the rice and eggs, then simply assemble and dress just before serving. A light, refreshing and genuinely filling main course for two.

Ingredients for Ensalada Completa

Serves 2 as a main course.

• 1 teaspoon mustard
• 30 ml apple cider vinegar
• 60 ml extra virgin olive oil
• 1 pinch salt
• 125 g raw brown rice (or 2 microwave rice cups)
• 2 eggs
• 200 g mixed lettuce shoots
• 100 g cherry tomatoes
• 75 g grated carrot
• 100 g cooked chickpeas
• 75 g canned tuna
• ½ avocado
• 8 black olives
• ½ red onion
• 1 tablespoon seeds of your choice (flax, chia, hemp...)

How to Make Ensalada Completa Step by Step

1. Make the dressing

Start with the dressing. In a bowl, whisk 1 teaspoon of mustard with 30 ml of apple cider vinegar, 60 ml of extra virgin olive oil and 1 pinch of salt. Whisk vigorously until the mixture emulsifies, then set aside.

2. Cook the brown rice

Next, cook 125 g of brown rice. For a quicker version you could use 2 cups of microwave brown rice instead. To cook it, bring plenty of water to a boil, add the rice and simmer for about 20 minutes, or the time stated on the package. Drain and let it cool.

3. Boil the eggs

Meanwhile, boil 2 eggs. Place them in a small saucepan, cover with cold water and set over the heat. Cook for 10 minutes from the moment the water starts to boil, then cool them in iced water, peel and set aside.

4. Build the salad base

Now it is time to assemble the salad. Spread 200 g of lettuce shoots over a wide serving dish; if they did not come pre-washed, wash and dry them first. Wash and halve 100 g of cherry tomatoes and scatter them over the greens, then halve the boiled eggs and add them to the salad.

5. Add the carrot, chickpeas and rice

Add 75 g of grated carrot, 100 g of cooked chickpeas and the cooled cooked rice in the center of the salad.

6. Add the tuna

Distribute 75 g of canned tuna around the sides of the salad.

7. Arrange the avocado, olives and onion

Slice half an avocado and place it next to the tuna. Scatter 8 black olives and half a red onion, cut into thin slices, over the whole dish.

8. Dress and add the seeds

Add 3 generous tablespoons of the dressing you prepared first, along with a handful of seeds of your choice. We used hemp seeds, but chia or whatever you like or have on hand works well.

9. Serve immediately

You can serve the salad as it is, without mixing, or toss it before bringing it to the table. Either way, serve it with the remaining dressing on the side so diners can add more if they like.

Tips for the Best Ensalada Completa

Follow the plate proportions

Use the Harvard Plate as your guide: about 50% fresh vegetables and fruit in a range of colors (lettuce, spinach, tomatoes, carrot or cucumber, but not potato in this share), 25% whole grains such as brown rice, quinoa or whole wheat pasta, and 25% healthy protein such as tuna, chicken, boiled eggs or legumes.

Prep everything ahead

This salad is ideal made in advance. Wash and cut all the vegetables and cook anything that needs cooking, then keep it in the fridge until serving. At mealtime you only need to combine and dress it for a complete, light and healthy meal in minutes.

Make it your own

The possible combinations are endless, so swap in whatever vegetables, grains, proteins or seeds you prefer. Just keep the balanced proportions so the result stays a genuinely complete dish, and use extra virgin olive oil for the dressing.

30 Top Recipes I Enjoy Cooking at Home

Like a lot of home cooks, I like having a balanced lineup ready to go: simple comfort dishes, well-known international plates, and desserts that make everyone happy.

On nights when I want something rich and indulgent, my picks tend to be this La Viña Molten Cheesecake recipe, this elegant Original French Crème Brûlée recipe, or a decadent Chocolate Mousse Cake recipe. And whenever something fruity and soothing sounds good, this classic French Tarte Tatin recipe is the one I keep coming back to.

For quick breakfasts and lighter plates, these fluffy Oatmeal and Banana Pancakes recipe are a regular in my rotation, along with a satisfying Stuffed Sweet Potato recipe and these fresh Eggs Stuffed with Avocado and Salmon recipe. And for a gluten-free staple to keep in the pantry, this simple Gluten-Free Rice Flour recipe is one I like to prepare.

When tapas and Mediterranean flavors are calling, I move between this bold Basque Tuna with Tomato recipe, crispy Patatas Bravas Air Fryer recipe, creamy Tirokafteri Greek Dip Sauce recipe, and refreshing Burrata Salad with Tomato and Pesto recipe. This crisp Italian Vitello Tonnato recipe is also a favorite of mine to serve when the occasion calls for something a bit more special.

For filling lunches and cozy dinners, these are the ones I always point people toward: this comforting Meatballs in Spanish Sauce recipe, traditional Meatballs in Almond Sauce recipe, rich Italian Bolognese Sauce recipe, and creamy Chicken Croquettes in Thermomix recipe. And if I'm after something even heartier, I'll bake this Greek Pastitsio Pie recipe, a rustic Potatoes and Squid Stew recipe, or the ultra-comforting French Boeuf Bourguignon recipe.

Street food and party-style plates are another mood I cook for often, and that usually means this juicy Homemade Chicken Doner Kebab recipe, crispy Salchipapas recipe, flavorful Mexican Pork Carnitas recipe, or these crunchy Korean Hobak Jeon recipe. These easy Air Fryer Zucchini Rings recipe are another one I like to set out as a no-fuss appetizer or snack.

And when I'm building drinks and a full spread for company, dinner often gets paired with this refreshing Original Cuban Mojito recipe, this bold Long Island Iced Tea recipe, or a pitcher of this fruity Bleeding Spanish Sangria recipe. To fill out the table, this tangy French Remoulade Sauce recipe works great on the side, and this striking Mediterranean Black Rice with Squid recipe makes a beautiful finish.

Additional Tasty Recipes the Whole Family Will Enjoy

After years of testing and fine-tuning recipes in my own kitchen, I've come to believe the strongest dishes rely on three things: simplicity, techniques you can trust, and serious flavor.

The recipes gathered here are the ones I genuinely keep coming back to—whether it's a fast meal just for me or something a little more special for friends and family.

On the dessert side, the rich and silky Orange Chocolate Mousse Recipe is one I reach for when I want something elegant without much effort. Another sweet favorite is the caramelized Trdelnik Slavic Pastry Recipe, inspired by the famous Central European chimney cake. If baking is your thing, knowing how to make syrup for better texture in desserts comes in handy, and my Inverted Sugar Recipe walks through exactly how I do it at home.

When something fresh and unfussy is what I'm after, I usually reach for the classic Italian Caprese Salad Recipe or a perfectly cooked Simple Poached Egg Recipe. For heavier comfort food, I'm quick to suggest the satisfying Meatball Sandwich Recipe, the creamy Russian Stroganoff Beef Recipe, and the quick weeknight go-to One Pot Pasta Recipe.

Traditional dishes from around the world are another thing I love to share, among them the authentic Sorropotún de Bonito Fish Stew Recipe, crispy Chilean Pumpkin Sopaipillas Recipe, and the classic Spanish Cochifrito Segovian Fried Pig Recipe.

Air fryer cooking is a category I turn to often too, since it saves time without sacrificing texture. The ones I make most include Air Fryer Pork Ribs Recipe, Air Fryer Chicken Thighs Recipe, Air Fryer Sweet Potatoes Recipe, Air Fryer Baked Potatoes Recipe, Air Fryer Peppers Recipe, Air Fryer Mixed Sandwich Recipe, Air Fryer Toasted Bread Recipe, and Air Fryer Hard-Boiled Eggs Recipe.

And for those steering clear of wheat, my comforting Gluten-Free Lasagna Recipe shows that a classic baked pasta can still be rich, cheesy, and deeply satisfying without any gluten.

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