Salad Recipes
Bad memories of drab salads cause many to shy away from the dish altogether; and, admittedly, a couple of tasteless tomatoes atop a bed of iceberg lettuce is enough to make anyone declare themselves a salad hater. However, a thoughtfully prepared salad can be an exciting and nutritionally complete meal.
One of the great things about salads is that they are a source of infinite variety. Though most healthy salads have the same basic format, a wide spectrum of savors is available to the culinary creative. First, you need to determine what will form the base of the salad. This could be a bed of hearty mixed greens, or it could be a wholesome grain such as quinoa or farro. Whole grains provide your body with complex carbohydrates that create a sustained source of fuel release over the next few hours. Next, a good salad has a source of lean protein. Protein adds some heft to a salad, taking it from a side dish to a main course. Furthermore, protein increases feelings of satiety, reducing the likelihood that you will experience hunger pangs later on. In addition to protein, it is helpful to add some vegetables, nuts, or seeds to contribute a bit of textural contrast. These also provide beneficial vitamins and nutrients to the salad. Finally, a good salad needs a healthy dressing. This could be a simple vinaigrette made with olive oil, contributing beneficial polyunsaturated and monounsaturated fats to your meal.
If you’re stuck in a salad rut, try one of the following salad recipes for a refreshing change of pace. Feel free to swap ingredients for similarly wholesome components to produce an alternate palate.
Kale Quinoa Salad Recipe
Kale deserves its label as a superfood. This dark leafy green vegetable contains phytochemicals with antioxidant properties, meaning they reduce the effects of free radicals in the body. Furthermore, kale is a great source of vitamin A, vitamin B6, vitamin C, and vitamin K.
Ingredients: Quinoa, fresh baby kale, purple cabbage, carrots, fresh dill, boiled eggs, rice wine, extra virgin olive oil, black pepper.
Total Time: 25 minutes
| Yield: 8 servings
Quinoa Tabbouleh Salad Recipe {gluten-free}
Traditional tabbouleh is made with bulgur (cracked wheat), cucumber, tomato, and plenty of parsley. This fast and easy salad recipe swaps the bulgur for protein-rich quinoa. Quinoa is a complete protein, meaning it contains all of the essential amino acids your body cannot produce itself. The addition of fresh mint and parsley imparts a refreshing note to this classic Mediterranean salad.
Ingredients: Quinoa, cherry tomatoes, red onion, cucumber, extra virgin olive oil, balsamic vinegar, fresh parsley, fresh mint, black pepper, salt.
Total Time: 40 minutes
| Yield: 4 servings
Farro Vegetable Salad Recipe
Farro has a slightly chewy and toothsome texture that plays beautifully with the corn, black olives, cherry tomatoes, and scallions in this colorful salad. The simple olive oil and balsamic vinaigrette adds some perfectly balanced acidity to the salad while providing you with healthy fats.
Ingredients: Organic farro, sun dried tomatoes, frozen corn (thawed), scallions, black olives, feta cheese, cherry tomatoes, shredded carrots, salt, fresh dill, fresh mint, extra virgin olive oil, balsamic vinegar.
Total Time: 1 hour
| Yield: 6 servings
Broccoli Quinoa Salad Recipe {gluten-free}
This broccoli quinoa salad is the perfect blend of textures and nutrients. Broccoli is an excellent source of potassium, vitamin C, and vitamin K. Plus, it is full of dietary fiber, meaning that it will stick with you for a long time. The addition of quinoa provides a protein boost, while raw pumpkin seeds create a delicious crunch.
Ingredients: Fresh broccoli, quinoa, cucumber, cherry tomatoes, raw pumpkin seeds, sea salt, black pepper, Dijon mustard (optional), vinegar, extra virgin olive oil, maple syrup.
Total Time: 1 hour
| Yield: 8 servings
Buckwheat Salad Recipe
This buckwheat salad offers a superb dish for either lunch or dinner. The choice of buckwheat for a source of heft and starches supplies much needed nutrients with an ingredient that keeps the dish both gluten-free and vegan. Enjoy this scrumptious dish today!
Ingredients: Mixed greens, buckwheat, tomatoes, onion, raw pumpkin seeds, dried cranberries, rice wine vinegar, sesame oil, salt, black pepper.
Total Time: 15 minutes
| Yield: 5 servings
Try These Salad Toppers
When you are looking to switch up your salads, re-think your toppings! Here are some quick salad toppers to add a boost of crunch, flavor, fiber, and/or protein to your salads. You can also find a full list of our salad toppings here.