As the temperature rises and the days get longer, there’s nothing more refreshing than enjoying a light and flavorful salad. In this post, we’ll explore a delightful combination of summer salad recipes that will satisfy your cravings and keep you cool during hot weather days. From classic pasta salads to nutritious quinoa salads and vibrant creations with seasonal veggies, we have the perfect recipes for picnics, barbecues, or a quick weeknight dinner.
Maximising Nutrition and Flavour with Healthy Salad Recipes
When it comes to salads, making smart choices can lead to a plate full of nutritional goodness and deliciousness. Discover how to create salads that pack a punch when it comes to essential vitamins, minerals, and fibre. Learn about the importance of colourful vegetables and how they provide essential disease-fighting nutrients. Explore the art of creating homemade dressings with healthy fats like olive oil and incorporating nuts, seeds, and avocado for added flavour and nutritional benefits. With moderation in mind, find out how to balance toppings and avoid turning a healthy salad into a calorie overload. Lastly, discover the importance of protein in salads for a satisfying and filling meal. Maximize both nutrition and flavour with these healthy salad choices. (1)
Salad Recipes Highlights
Pasta Salad: A Summer Classic Recipe
Pasta salads are a timeless favourite for summer gatherings and al fresco dining. They’re versatile, easy to prepare, and can be customized to suit your taste buds. Start with al dente cooked pasta, such as penne or fusilli, and toss it with fresh ingredients. One popular option is the Mediterranean pasta salad, combining juicy tomatoes, crunchy cucumbers, tangy olives, and flavorful feta cheese, along with lots of fresh rocket and basil leaves. For a twist, try the Caprese pasta salad with ripe cherry tomatoes, mozzarella pearls, fragrant basil leaves, and a drizzle of balsamic glaze.
To make it even healthier, use whole wheat pasta.
Quinoa Salads: Nutritious and Satisfying
If you’re looking for a gluten-free, protein-packed alternative to traditional pasta salads, quinoa salads are an excellent choice. Quinoa is a complete protein, a gluten-free grain that provides a light and satisfying base for your salad. Incorporate seasonal vegetables like diced bell peppers, cherry tomatoes, and crisp snap peas for a colourful and nutrient-rich dish. For a burst of freshness, try the citrus quinoa salad with juicy oranges, tangy grapefruits, and a zesty lemon dressing. To add a touch of creaminess and protein, toss in some roasted chickpeas or avocado slices. These quinoa salads will not only keep you refreshed but also provide a healthy dose of nutrients to fuel your summer activities.
Variation: Try buckwheat instead of quinoa.
Seasonal Veggie Delights: Embracing Local Produce
Embracing seasonal veggies is a wonderful way to celebrate the flavours of summer and support local agriculture. In the UK, indulge in the vibrant bounty of seasonal vegetables like fresh peas, asparagus, and sweet corn. Create a refreshing salad with blanched and chilled veggies accompanied by a light vinaigrette. A delightful combination could be a summer garden salad with baby spinach, pea shoots, roasted beets and courgettes, and crumbled goat cheese. Drizzle it with a citrus or herb-infused dressing for an extra burst of flavour. By incorporating seasonal veggies, you showcase the best of what nature has to offer while enjoying the vibrant colours and distinct tastes of summer.
To sum up these salad recipes,
As the summer heat intensifies, treat yourself to these refreshing summer salad recipes that embrace a variety of flavours and textures. Whether you’re a fan of classic pasta salads, looking for a healthier option with quinoa, or interested in utilizing the freshest seasonal veggies, these inspirational salad recipes will satisfy your taste buds and keep you cool. Experiment with different combinations, adapt the recipes to your preferences and enjoy the vibrant and nutritious salads that summer has to offer. So welcome the refreshing goodness of summer salads!
Here are some delicious salad recipes for you to enjoy: Mediterranean Pasta Salad, Caprese Pasta Salad, Citrus Quinoa Salad, and Summer Garden Salad.
Mediterranean Pasta Salad Recipe
Servings: 4
Total Cooking Time: 25 minutes
Main Nutrients: Protein, Fibre, Healthy Fats
Ingredients:
- 8 ounces penne pasta (1 cup)
- 1 cup cherry tomatoes, halved
- 1 cucumber, chopped
- 1 red onion, chopped
- 1/2 cup kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- a handful of fresh basil leaves, chopped
- 1 cup of fresh rocket leaves
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- Cook pasta according to package instructions until al dente. Drain and rinse with cold water.
- In a large bowl, combine pasta, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, basil, and rocket.
- In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over pasta salad and toss until well combined.
- Serve chilled.
To make it even healthier, use whole wheat pasta.
Caprese Pasta Salad Recipe
Servings: 4
Total Cooking Time: 20 minutes
Main Nutrients: Protein, Calcium, Healthy Fats
Ingredients:
- 8 ounces fusilli pasta (1 cup)
- 1 cup cherry tomatoes, halved
- 1 cup fresh mozzarella pearls
- a handful of fresh basil leaves, chopped
- 2 tablespoons balsamic glaze
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Cook pasta according to package instructions until al dente. Drain and rinse with cold water.
- In a large bowl, combine pasta, cherry tomatoes, mozzarella pearls, and basil.
- Drizzle balsamic glaze and olive oil over the pasta salad. Season with salt and pepper.
- Toss until well combined.
- Serve chilled.
Citrus Quinoa Salad Recipe
Servings: 4
Total Cooking Time: 30 minutes
Main Nutrients: Fibre, Protein, Vitamin C
Ingredients:
- 1 cup quinoa, rinsed
- 1 orange, peeled and segmented
- 1 grapefruit, peeled and segmented
- 1/2 cup roasted chickpeas
- 1 avocado, sliced
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Cook the quinoa according to the packaging instructions or by adding it to boiling water and cooking for 15 minutes. Drain any excess water and cover the pot for 5 minutes.
- Fluff the quinoa with a fork and let it cool to room temperature.
- In a large bowl, combine the quinoa, orange segments, grapefruit segments, roasted chickpeas, and avocado slices.
- In a separate bowl, whisk together the lemon juice, olive oil, salt, and pepper.
- Pour the dressing over the salad and toss until well combined.
- Serve the salad chilled.
Note: How to Roast Chickpeas?
To roast chickpeas, start by draining and rinsing a can of chickpeas. Pat them dry with a paper towel to remove excess moisture. Heat a pan over medium heat and add the chickpeas. Toss them with olive oil, salt, and paprika to season. Roast the chickpeas for about 5 minutes, shaking the pan occasionally, until they turn golden brown and crispy. Once they’re done, allow them to cool before serving. You can use a 1/2 cup of roasted chickpeas as a delightful snack or as a flavorful topping for salads. Enjoy!
Summer Garden Salad Recipe
Servings: 4
Total Cooking Time: 35 minutes
Main Nutrients: Fibre, Vitamin C, Vitamin K
Ingredients:
- 4 cups baby spinach
- 1 cup pea shoots
- 1 cup beet, cubed
- 1 courgette (zucchini), cubed
- 1/4 cup crumbled goat cheese
- 2 tablespoons fresh lemon juice
- 1 tablespoon honey
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 180C. On a baking sheet, toss beets and courgette with a drizzle of olive oil. Roast for 25 minutes or until vegetables are tender and lightly golden.
- In a large bowl, combine baby spinach, pea shoots, roasted beets, and roasted courgettes.
- In a separate bowl, whisk together lemon juice, honey, olive oil, salt, and pepper.
- Pour dressing over the salad and toss until well combined.
- Sprinkle crumbled goat cheese over the top.
- Serve chilled.
