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For me, the best dinners are, without a doubt, light and healthy dinners based on vegetables: creams, purees, sautés, baked vegetables… There are thousands of possibilities to prepare vegetables in a fun way. But the queens of all dinners are, without a doubt, the salads.
We can do light and filling salad recipes to get a good night’s rest, but that, in turn, are nutritious and comforting; refreshing in the hot months and warm in the cold months. The secret is to combine the ingredients well.
To prepare a complete salad that will serve as dinner, that is, that can be a single dish and that leaves the appetite satisfied, it is play with different ingredients remembering these four keys:
Add some vegetable protein such as legumes, tofu or tempeh.Using Vegetables Prepared Differently: raw, baked, sautéed.Choose different textures: a creamy avocado, crunchy dried fruits, juicy fresh seasonal fruits. Use, above all, assorted sauces and dressings.
Here I present six very complete, light and balanced dinner salad recipes:
Cucumber, grapefruit and tofu salad with peanut sauce
This is a slightly different but delicious dinner salad. Have a asian touchbut it is prepared with ingredients that are easy to find in any store and it is very refreshing.
It is ideal for any time of the year, but during the colder months, we can prepare sautéed tofu with a little tamari and garlic, to give the salad a warm touch.
INGREDIENTS FOR 4 PEOPLE
400 g firm tofu 2 cucumbers 2 grapefruit 1 celery stalk 2 avocados 1 large handful cilantro 2 spring onions (green part only) 4 tablespoons roasted peanuts 4 tablespoons daikon or other sprouts 3 tablespoons peanut butter 2 tablespoons soy sauce 1 tablespoon rice vinegar 1 tablespoon lemon juice 2 teaspoons sesame oil 1 cm fresh ginger 1 clove garlic 1/2 teaspoon chili or sriracha-type chili sauce 1/2 teaspoon maple syrup, raw cane sugar, or a pinch of stevia 4 tablespoons or more water (as needed) )
PREPARATION (15′):
First, Prepare the vinaigrette. Combine all ingredients in a blender: peanut butter, soy sauce, rice vinegar, lemon juice, sesame oil, fresh ginger, garlic, chili, maple syrup (or other chosen sweetener), and water. Blend until you get a liquid sauce. Add more water as needed. Check the taste and add more soy sauce/lemon juice/sweetener or spice, depending on your taste.Then wash and clean the vegetables and fruits from the salad. Cut the cucumber in half lengthwise into slices. Peel the grapefruit with a knife, including the inner white skin, and cut the grapefruit into wedges. Open the avocados in half, remove the seed and cut the pulp into cubes. Cut the celery into slices. Cut the green part of the spring onion into slices and separate the coriander leaves.dry the tofu and cut it into cubes.In a bowl, combine the tofu with the cucumber, grapefruit, spring onion, avocado, cilantro and mix carefully.Drizzle with the vinaigrette and decorate with the toasted and sprouted peanuts.
Fattoush salad with lentils and pita bread
Fattoush salad is the mixed salad of the Middle East: a basic salad that can be found in all restaurants in the countries of the area. This salad of Lebanese origin consists of combining crunchy seasonal vegetables with fried pita bread.
This version adds lentils to provide more protein for a full plate.
To make it in a lighter version, we prepare with the pita croutons in the oven.
INGREDIENTS FOR 4 PEOPLE
4 flower heads2 tomatoes4 radishes1 green pepper1 cucumberhalf a spring onion4 tablespoons mint8 dates8 tablespoons toasted sunflower seeds1 cup cooked lentils100 g feta cheese (can be vegan)2 whole wheat pita breads5 tablespoons olive oil (4 for the vinaigrette, 1 for the bread pita) 2 tablespoons lemon juice 1 garlic clove 2 teaspoons maple syrup black pepper and salt
PREPARATION (15′ + cooking 10′):
Preheat the oven at 200 degrees.cut the pita in strips. In a bowl, mix the pita bread with 1 tablespoon of olive oil and a little salt. Then spread it out on a baking sheet and bake for 8-10 minutes.In a mixing bowl all the ingredients for the vinaigrette: 4 tablespoons of oil, the lion juice, a clove of garlic, the maple syrup, black pepper and salt. Beat with a fork until you get a smooth sauce. Taste the flavor and rectify the salt.Cut all the vegetables and the dates in pieces.crumble the feta cheese.In a bowl combine the vegetables with the dates and lentils and mix with the vinaigrette.Deal above feta cheese, pita chips and serve.
Spinach, quinoa and avocado salad
A light dinner salad, but satisfying and nutritious at the same time. Take sweet potato, which you will find only in autumn and winter. To make this salad in winter, substitute baked pumpkin or carrot for the sweet potato.
This recipe is ideal for the days after training or if we simply crave something more forceful.
INGREDIENTS FOR 4 PEOPLE
2 cups of cooked quinoa300 g of fresh spinach 75 g of walnuts50 g of dried cranberries1 ripe avocado1 large sweet potato1 teaspoon of olive oilhalf a red onion6 tablespoons of extra virgin olive oil3 tablespoons of lemon juice2 teaspoons of maple syrup1 teaspoon of mustard1 clove of garlic1 tablespoon fresh parsleyblack pepper and salt
PREPARATION (15′ + 25′ cooking):
Preheat the oven to 200 degrees. Wash the sweet potato well and cut into small cubes with the skin. Pour into a baking tray, season with salt, drizzle with oil and bake for about 25 minutes. The last 5 minutes add the nuts. If you do not have the quinoa cooked, combine in a pot 1 cup of quinoa with 2 cups of water and 1 teaspoon of salt, bring to a boil, cover, reduce heat and cook for about 15 minutes. Wash and dry the green leaves well. Cut the red onion into julienne strips. Open the avocado in half and cut the pulp into cubes. Prepare the vinaigrette. Blend all the ingredients until you get a smooth sauce. Make the salad. Combine the green leaves with the vinaigrette, quinoa, sweet potato, avocado, onion, blueberries and walnuts. It serves.
caponnata with chickpeas
Eggplants are now at their sweet spot. We can prepare with them baba ganoush, hummus, batter them or this delicious caponnata, a antipasti typical sicilian. To do this, cook the aubergines together with the capers, raisins and olives until they are very soft and melt in your mouth. To get a more consistent dish we add chickpeas and some green leaves.
INGREDIENTS FOR 4 PEOPLE
2 aubergines1 spring onion1 celery branch2 cloves of garlic2 plum tomatoes2 tablespoons of capers2 tablespoons of olives2 tablespoons of raisins1 tablespoon of red wine vinegar400 g of cooked chickpeas1 handful of pine nuts2 handfuls of lamb’s lettucebasil to serve6 tablespoons of extra virgin olive oilpeppersalt
PREPARATION:
Chop the spring onion. Peel the garlic. Cut the aubergines into quarters lengthwise and then into slices. Peel the tomatoes and cut them into pieces.In a pot, fry the onion with a pinch of salt about 10 minutes. Add the minced garlic, the aubergines, salt, a little more oil and sauté for about 15 minutes until the aubergines are golden.Add the tomatoes, capers, olives and raisins together with the vinegar and cook over low heat for about 40 minutes, stirring carefully from time to time so that the aubergines do not break.Add the drained chickpeas and mix everything well. Serve sprinkled with toasted pine nuts, basil, black pepper and a little lamb’s lettuce leaves and Accompany it with some toast.
Arugula and nectarine salad with coconut labneh and dukkah
This salad is like eat summer on a plate: fresh, exotic, full of colors, textures and different flavors. It has a sweet touch thanks to the fruit, spicy thanks to the spices and acid thanks to the labneh.
He labneh It is a type of fresh cheese typical of the Middle East that is usually prepared with natural yogurt. It is very easy to make at home and we can also do it at your vegan version with coconut yogurt. We can use it to add creaminess to stews, on toast, with baked vegetables or in salads, as in this case.
For the crunchy touch and protein intake we can add dukkaha mixture of nuts and spices originating from Egypt.
Ingredients for 4 servings:
200 g rocket1 red onion2 nectarines2 handfuls of cherry tomatoes
For him labneh:
500 g of natural coconut yogurtJuice of half a lemon1 teaspoon of salt
For the vinaigrette:
6 tablespoons extra virgin olive oil 3 tablespoons raw apple cider vinegar 1 teaspoon maple syrup Black pepper Salt
For him dukkah:
2 tablespoons toasted pistachios 1 tablespoon sesame seeds 1 teaspoon cumin seeds 1 teaspoon coriander seeds Black pepper 1/2 teaspoon salt
Preparation:
Prepare the labneh. In a bowl, mix the yogurt with the salt. and the lemon juice. Pour the mixture into a kitchen towel or vegetable milk bag and place the towel in a colander. Place the strainer over a bowl so that there is space below for the water to fall. Leave in the fridge for 12-24 hours. Then remove the water and store the cheese in a container. Prepare the dukkah. In a skillet, toast the cumin and cilantro about 2 minutes stirring. Remove from pan. Toast the sesame for about 2 minutes. Crush the seeds together with the spices, the salt and the black pepper.Wash the fruit and vegetables. Cut the nectarines into slices and the cherry tomatoes in half.in a salad bowl place the arugula leaves, the nectarine slices and the cherry tomatoes, dress with the vinaigrette. Put the Labneh on top and sprinkle with the Dukkah.
Vietnamese salad with rice noodles and tempeh
Do you like Vietnamese rolls? Well, I’m sure you’ll love this salad, which is like eating this famous appetizer but in a bowl.
INGREDIENTS FOR 4 PEOPLE
200 g vermicelli rice noodles 1 handful coriander 1 tablespoon mint leaves 2 florets 1 small cucumber 1 avocado 1 carrot
To marinate the tempeh:
250 g tempeh 1 clove of garlic 2 tablespoons of tamari Extra virgin coconut oil or olive oil for frying
For the vinaigrette:
3 tablespoons rice vinegar 8 tablespoons olive oil 4 tablespoons tamari 1 teaspoon toasted sesame oil (optional) 1 teaspoon grated ginger 1 teaspoon maple syrup or a pinch of stevia a pinch of cayenne pepper
PREPARATION:
cut the tempeh Dice and mix with the tamari and minced garlic and let marinate for 30 minutes. Prepare the vegetables. Cut the hearts, the carrot and the cucumber julienne, chop the coriander and mint and dice the avocado.cook the noodles according to the manufacturer’s instructions. Run under cold water and drain. Mix all the ingredients for the vinaigrette.In a frying pan Heat 2 tablespoons of olive oil and brown the tempeh for about 4-5 minutes until crisp.Assemble the salad: In individual bowls, distribute the vegetables, the noodles, mix with the vinaigrette and put the tempeh on top.
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