When it comes to healthy eating, there’s one food item that frequently pops up: salads. Salads are a tasty way to add more fruits and vegetables to our diets, and they can be incredibly filling. Plus, salads are incredibly versatile – you don’t need to settle for a boring bowl of lettuce any more as there are plenty of delicious options available.
Whether you are looking for a light lunch or something that keeps hunger at bay while you prepare dinner, you have come to the right place! Here we have 5 tasty and nourishing salad recipes that you should definitely add to your meal rotation. Each offers an interesting combination of ingredients that delivers both health benefits and great flavors — from Green Goddess Salad with minty avocado elements to Mediterranean Quinoa Salad with bright vegetables and meat-free Salami Wrap for those seeking plant-based protein sources. The perfect combination is right at your fingertips!
Mediterranean Salad
This flavorful Mediterranean salad is perfect for lunch or dinner and it’s easy to prepare. This salad is packed with protein, vitamins, and minerals which makes it a great addition to any healthy meal rotation. It uses fresh ingredients like cucumbers, tomatoes, feta cheese, and olives to create a delicious and nourishing salad. Let’s take a look at the recipe.
Ingredients
Making a delicious Mediterranean Salad is easy and fun. All you need to do is mix some ingredients together, add olive oil and herbs, and toss it into a large salad bowl. Here are some ideas for ingredients:
-Tomatoes: The base of any Mediterranean salad starts with juicy tomatoes. Cherry or vine-ripened varieties work best.
-Cucumbers: Give your salad an extra crunch with sliced cucumbers. English cucumbers are a great choice because they have fewer seeds and a mild flavor that won’t overpower the other ingredients in the salad.
-Onions: Red onions provide flavor, color, and nutrition to your salad. Brussel sprouts give an earthy sweetness as well as extra nutrition for you to enjoy.
-Bell Peppers: These crunchy veggies come in many colors and sizes — mix them up for an even more vibrant bowl of color!
-Olives: Choose from a variety of olives such as Kalamata or black olives for a salty kick that can help you feel fuller longer after the meal!
-Cheeses: Feta cheese is smooth, creamy, salty – perfect addition to any Mediterranean inspired dish! Tossing in some chopped mozzarella brings mild flavor plus plenty of protein without adding fat or calories
-Herbs & Spices: From oregano to parsley , basil or thyme – these herbs bring heaps of flavor! Add garlic powder or onion powder for even more vibrancy!
-Capers: Pop these tiny buds into the mix for extra pungency & texture!
-Good quality Olive Oil & Vinegar (lemon juice): Drizzle this over the top before eating & enjoy 🙂
Directions
To make this Mediterranean Salad, you will need the following ingredients: 4 cups mixed greens, 1/2 cup chopped cucumber, 1/4 cup black olives, 1/4 cup crumbled feta cheese, 1/4 cup chopped bell pepper, and 2 tablespoons olive oil.
Directions:
1. In a large bowl, combine the greens and vegetables together.
2. Drizzle olive oil over salad and mix to thoroughly coat salad in the oil.
3. Top salad with feta cheese crumbles and lightly salt to taste.
4. Serve immediately and enjoy!
Greek Salad
If you’re looking for a flavorful and healthy salad to add to your meal rotation, look no further than the Greek Salad. This classic dish is packed with feta cheese, olives, tomatoes, and cucumber–all tossed together in a tangy Greek vinaigrette. It’s easy to make and can be customized with your favorite ingredients. Plus, it’s a great way to get your daily dose of veggies. Read on to learn more about this delicious and healthy salad.
Ingredients
Greek salad, which is also known as Horiatiki salad in the native language, is a Mediterranean dish that has maintained popularity over thousands of years due to its refreshing flavor profiles. The classic Greek salad recipe includes juicy tomatoes, tangy green peppers, kalamata olives, bite-sized cucumbers, feta cheese cubes and a drizzle of extra-virgin olive oil and red wine vinegar to top it off. Additionally, many chefs will also add onions for extra depth of flavor and sometimes herbs like mint or oregano for an aromatic finish. While these are the basic ingredients you can start with for a traditional Greek Salad, feel free to get creative with your own toppings such as diced bell peppers or julienned carrots. When it comes to Greek salads the end result should be an explosion of flavors that is equal parts salty and tart.
Directions
To make the Greek salad, start by preparing the vegetables. Chop one cucumber, one tomato and half of a red onion. Peel and cube a block of feta cheese into ¼-inch cubes and discard the brine. Drain and rinse one can of olives—Kalamata olives work great for this salad—and set aside.
Next mix up a batch of dressing. In a small bowl or jar, combine 1/3 cup of olive oil, 2 tablespoons each apple cider vinegar & red wine vinegar, 1 tablespoon each freshly squeezed lemon juice & Greek oregano (optional) and stir well to combine. Taste for seasoning and add salt & pepper if desired.
In a large bowl or serving platter, layer the chopped vegetables and cubes of feta cheese for instant visual appeal! Pour on your prepared dressing then top with drained olives before serving chilled or room temperature. Enjoy your delicious Greek salad!
Kale and Apple Salad
Kale and Apple Salad is a great way to eat more vegetables. It contains raw kale, apples, and a flavorful dressing. This dish is packed with vegetables and has a mix of sweet and tart flavors. It’s also easy to make and can be a great addition to your meal rotation.
Ingredients
Kale and Apple Salad is a simple yet delicious and nutritious salad that you can add to your meal rotation. This vibrant salad features sweet, juicy apples, hearty kale, savory walnuts, and lightly dressed with fresh lemon juice and olive oil. When making this recipe you will need the following ingredients:
-4 cups of chopped kale
-2 green apples; thinly sliced
-1/4 cup of shelled walnuts; coarsely chopped
-1/4 teaspoon of sea salt
-2 tablespoons of extra virgin olive oil
-3 tablespoons of fresh lemon juice
Once you have all the ingredients gathered, simply toss it all together in a large bowl until everything is well combined. You can adjust the ingredients according to your taste or add any additional ingredients such as feta cheese or dried cranberries for some added flavor!
Directions
To make the salad:
1. Rinse and chop the kale into bite-sized pieces; discard the tough stems. Place it in a large bowl and add 1 tablespoon of olive oil and ½ teaspoon of sea salt. Massage the kale with your hands or a spoon to help break down its texture.
2. Wash, core, and dice the apple into small cubes and place it in the bowl with the kale.
3. In a small bowl, whisk together 2 tablespoons olive oil, 1 teaspoon honey, and 1 tablespoon freshly squeezed lemon juice; set aside.
4. Sprinkle in ¼ cup pumpkin seeds to the large bowl with kale and apple.
5 Pour or drizzle your dressing mixture overtop all ingredients in bowl, then use a spoon to toss everything together until everything is evenly dressed..
6 Taste for seasoning and add extra salt, honey or lemon juice if desired.. Serve immediately or chilled for up to 3 days.. Enjoy!
Broccoli and Quinoa Salad
Everyone loves a good salad that is both delicious and nutritious, and this broccoli and quinoa salad is no exception! This salad is packed with healthy ingredients like kale, broccoli, quinoa, and pumpkin seeds. The sweetness of the homemade apple cider vinaigrette adds a delicious depth of flavor. Not only is this salad good for you, but it is also incredibly easy to make, so it is the perfect addition to your meal rotation.
Ingredients
Ingredients for Broccoli and Quinoa Salad:
– 1 head of broccoli, cut into bite-sized florets
– 1 cup cooked quinoa
– ½ cup diced red onion
– ¼ cup crumbled feta cheese
– ¼ cup toasted walnuts, finely chopped
– 2 tablespoons fresh lemon juice
– 2 tablespoons extra virgin olive oil
– Salt and pepper, to taste
Instructions: Place the broccoli florets in a large bowl. In a small bowl, whisk together the lemon juice and olive oil. Pour the dressing over the broccoli, topping with salt and pepper to taste. Add in the quinoa, red onion, feta cheese and walnuts. Toss gently until combined. Serve chilled or at room temperature.
Directions
To make this Broccoli and Quinoa Salad, first start by cooking the quinoa according to package instructions. As the quinoa is cooking, prepare the broccoli florets. To do so, cut broccoli into bite size pieces. Bring a pot of water to a rolling boil and add broccoli florets to boiling water for 2-3 minutes until they are bright green in color then immediately remove and place in an ice bath. Once cooled, drain fruit and add to a large bowl with cooked quinoa, then set aside.
In a small bowl whisk together olive oil, lemon juice, garlic powder and salt and pepper until combined. Pour over the quinoa mixture and stir until all ingredients are evenly coated with dressing. Add beans (if using) along with feta cheese, diced red onions and chopped parsley on top of the salad before serving. Enjoy!
Beet and Arugula Salad
A healthy and delicious addition to your meal rotation, this Beet and Arugula Salad is easy to make and sure to please. This salad is packed with nutrition, combining the earthiness of beets and the peppery-ness of arugula. It’s filled with vitamins, minerals, and antioxidants, giving you a nutrient boost in every bite. This colorful salad is the perfect way to perk up your weeknight dinner.
Ingredients
This Beet and Arugula Salad is a tasty and healthy meal option that can be added to the list of meals in your regular rotation. The ingredients needed are as follows:
-2 ounces baby arugula leaves
-1/4 cup roasted, diced beets (from about two medium size beets)
-2 tablespoons thinly sliced shallots
-3 tablespoons extra virgin olive oil
-1 teaspoon Dijon mustard
-1 tablespoon balsamic vinegar
-Salt and pepper to taste
-1/4 cup crumbled feta cheese (optional)
In addition to the above ingredients, you might want to add any of the following optional variations — adding fresh blueberries or some chopped toasted walnuts would really kick this salad up a notch!
Directions
To begin creating this delicious and healthy beet and arugula salad, follow the simple steps listed below.
1. Preheat oven to 400 degrees Fahrenheit (204 Celsius).
2. Place beets onto a rimmed baking sheet, drizzle with olive oil, season with a pinch of sea salt and fresh cracked pepper and toss to coat evenly. Roast for about 40 minutes or until beets are fork tender. Allow to cool for about 10 minutes before peeling (or you could retain the skins if using baby beets).
3. Place washed arugula leaves onto a large serving bowl and drizzle with a bit of olive oil and freshly squeezed lemon juice, add in crumbled goat cheese (if desired), mix together gently so that all ingredients are lightly coated with oil/lemon juice mixture. Set aside.
4. Slice cooled beets into 1/4 inch thick wedges (or thin slices) and add to bowl; toss gently to combine. Add in thinly sliced red onions, halved cherry tomatoes, chopped walnuts (or pecans) as desired & season with freshly cracked black pepper generously over entire salad; toss lightly one more time to combine all flavors evenly together into the salad mixture. Serve either immediately or chilled from fridge; enjoy!
Conclusion
Creating a delicious, healthy salad doesn’t have to be an overwhelming task. With the five recipes outlined above, you can add salads to your regular meal rotation with ease. Plus, if the suggested ingredients for any of these salads don’t work for you, there are endless substitutions that you can make.
From traditional Caesar salads to Mediterranean-style bowls, there is something here to please every palate and lifestyle. Now, all that’s left is to enjoy!