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The best of salads the thing is we can use almost any ingredient: all kinds of vegetables, fruits, legumes, cereals and nuts. We choose the ingredients, cut everything, add a surprising vinaigrette or sauce and voila: lunch or dinner is ready. We have infinite possibilities and, in the kingdom of salads, everything is allowed.
The only thing we have to keep in mind, if we want to turn summer salads into a unique dishthe thing is should add some vegetable protein and, if we are looking for hearty dishes, also some source of carbohydrates such as rice, pasta, potato, quinoa, couscous, millet or buckwheat, to give a few examples.
4 complete and refreshing summer salads
In these summer salads we propose healthy and nutritious recipes based on legumes, whole grains and other vegetable proteins with delicious dressings.
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Quinoa salad with beans, corn and peaches
This salad might sound a bit fancy, but only until it’s time to take your first bite – the combination of textures and flavors is just right for a hot summer day. This salad holds up very well, so it’s perfect to prepare during a summer batch cook or to take to a picnic with friends.
INGREDIENTS FOR 4-6 PEOPLE
1 cup dry quinoa or 1.5 cup cooked quinoa 400 g cooked black beans 200 g sweet corn 1 red onion 400 g cherry tomatoes 3 peaches 1 bunch parsley 1 bunch fresh cilantro 100 g toasted pumpkin seeds
For the vinaigrette:
8 tablespoons olive oil juice from one lemon 1 tablespoon honey 1 garlic clove 1 teaspoon cumin 1 teaspoon ground coriander black pepper 1 teaspoon salt
PREPARATION (20′ + 15′ cooking):
If you do not have the quinoa cooked, place a cup of quinoa in a pot, add 2 cups of water and a pinch of salt. Bring to a boil, lower the heat, cover, and cook until the water evaporates, about 15 minutes. Let cool a bit. Prepare the vinaigrette. With the help of a hand blender, crush all the ingredients and save. Prepare the salad. Peel the onion and cut into small dice. Wash the cherry tomatoes and cut in half. Cut the peaches in half, remove the pit and dice. Separate the parsley and cilantro leaves from the stem and chop. If you don’t have the toasted pumpkin seeds, heat a skillet without oil over medium heat, add the seeds and toast for a couple of minutes, stirring. In a large bowl, combine the cooked quinoa with the beans, corn, onion, tomatoes, peaches, and herbs. Mix well, add the vinaigrette and mix again. Serve with the seeds.
White bean salad with mushrooms and beets
If you’ve never tried sautéed mushrooms in a salad, look no further. Due to their meaty texture and unique flavor, mushrooms transform salads, turning them into a truly special dish. If you want a more substantial dish and turn this salad into a unique dish, you can add cooked macaroni or a cup of quinoa.
INGREDIENTS FOR 4 PEOPLE
400 g cooked white beans 4 hearts or 1 crunchy romaine lettuce 1 cucumber 1 cooked beetroot 4 tablespoons Parmesan flakes
For the mushroom stir-fry:
500 g portobelo mushrooms 2 sweet onions 2 cloves of garlic half a teaspoon of cumin a pinch of thyme 2 tablespoons of olive oil black pepper salt
For the vinaigrette:
4 tablespoons extra virgin olive oil 3 tablespoons balsamic vinegar of modena (divided) 1 tablespoon lemon juice black pepper 1 teaspoon salt
PREPARATION (15′ + 20′ cooking):
Peel the onion and cut it in half and then into half moons. Clean the mushrooms and cut them into slices. Peel and mince the garlic. In a skillet, heat the oil and add the onion and a pinch of salt. Cook until it begins to become translucent, about 15 minutes. Add the mushrooms, salt, pepper, spices and cook for another 10 minutes. At the end of cooking, add 2 tablespoons of Modena vinegar and mix well. While the onion and mushrooms are cooking, prepare the rest of the ingredients. Wash the lettuce and cut it into strips. Peel the cucumber and cut it in half lengthwise and into half slices. Cut the beetroot into pieces. Mix all the vinaigrette ingredients. In a large salad bowl, put the lettuce at the bottom, then the cucumber, the beans and the beetroot. Pour the vinaigrette and spread the sautéed mushrooms on top. Garnish with the Parmesan flakes and serve.
Summer fruit salad with tofu and poppy vinaigrette
A fresh and delicious summer salad thanks to the fruit, ideal as a first course or as a light dinner.
INGREDIENTS FOR 4 PEOPLE
1 lettuce or 300 g of mixed leaves (spinach, radicchio, lamb’s lettuce…) 1 spring onion 1 avocado 2 nectarines ½ cup of blackberries ½ cup of blueberries ½ cup of raspberries 4 tablespoons of sliced almonds
To prepare and stir-fry the tofu:
400 g firm tofu 2 tablespoons soy sauce 1 teaspoon garlic powder 1 tablespoon nutritional yeast black pepper a pinch of salt 1 tablespoon cornstarch 2 tablespoons oil
For the vinaigrette:
1 ripe peach juice of one lemon 4 tablespoons olive oil 1 tablespoon honey, maple syrup or a pinch of stevia 1 teaspoon mustard 2 teaspoons poppy seeds 1 teaspoon salt
PREPARATION (15′ + 10′ cooking time):
Prepare the tofu first. Dry it well and cut it into cubes. In a bowl, mix the soy sauce, garlic, nutritional yeast, salt and pepper and mix with the tofu. Sprinkle with the cornstarch and mix again so that the tofu is coated. Then prepare the vinaigrette. Wash the peach and cut it into cubes. In a blender, crush the peach with the lemon juice, the olive oil, the honey, the mustard and the salt. Try the taste. Add the poppy seeds and mix well. Save. Prepare the salad. Wash the lettuce. Peel the spring onion and cut into half moons. Open the avocado, remove the seed and cut the pulp into cubes. Wash the berries and cut the nectarines in half, remove the stone and cut into slices. In a skillet, heat the oil. Add the tofu and sauté until golden. Serve the salad on 4 plates, dividing the lettuce, spring onion, avocado, fruit and tofu. Also spread the vinaigrette over the salads and decorate with the almonds.
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Warm Fajita Style Salad with Peppers and Tempeh
This salad is inspired by the Mexican fajitas, which usually have strips of spiced meat and vegetables rolled in corn tortillas. This salad uses tempeh as a protein source for a vegetable version, but you can substitute another, such as tofu, seitan or even mushrooms.
INGREDIENTS FOR 4 PEOPLE
4 buds 2 tomatoes 2 avocados 1 bunch of cilantro 400 g tempeh 2 peppers (1 green and 1 red) 1 onion
To marinate the tempeh:
2 tablespoons olive oil 2 garlic cloves or 1/2 teaspoon garlic powder 1 tablespoon soy sauce 1/2 teaspoon salt 1/2 teaspoon cumin 1/2 teaspoon cayenne 1/2 teaspoon paprika 1/2 teaspoon onion powder
For the dressing:
4 tablespoons extra virgin olive oil zest of one lemon 2 tablespoons lemon juice 1 garlic clove 1 teaspoon ground oregano 1/2 teaspoon cumin 1 teaspoon salt 1 teaspoon honey, maple syrup, or a pinch of stevia
PREPARATION (15′ + 20 ‘cooking):
First, prepare the fajita “filling.” Peel and mince the garlic. In a bowl, mix the ingredients for the marinade: oil, garlic, soy sauce and spices. Cut the tempeh into strips and add it to the mash. Peel the onion and cut it into half moons. Wash the peppers, cut them in half, remove the seeds and cut them into strips. In a skillet, heat 2 tablespoons of olive oil. Add the onion and peppers, a pinch of salt and cook for about 10 minutes until done. Remove from pan and save. Add the tempeh and cook until golden, about 5 minutes. While the vegetables and tempeh are cooking, prepare the salad starting with the vinaigrette. In a bowl, whisk all the vinaigrette ingredients. Guard. Wash the buds, coriander and tomatoes. Cut the buds into strips and the tomatoes into small cubes. Remove the coriander leaves. Cut the avocados in half, remove the seeds and cut into strips. Distribute the lettuce among 4 plates, put the coriander and tomato on top and pour the vinaigrette on top. Then follow with the mixture of peppers and onion and tempeh. Serve each plate with an avocado half.
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