Mediterranean Salad with Lentils and Goat Cheese
The Mediterranean diet is renowned for its health benefits. This delicious salad combines nutritious ingredients like lentils, spinach, tomatoes and goat cheese for a hearty yet balanced meal. Lentils are high in fiber, iron and protein. Spinach provides folate, vitamin A and vitamin C. Tomatoes offer lycopene, which gives them their bright red color and acts as an antioxidant. Goat cheese adds a creamy tang and healthy fats. For the dressing, use a light vinaigrette of olive oil, red wine vinegar, herbs like oregano and thyme and a bit of honey. This salad packs nutrition and flavor into every bite.
Kale and Quinoa Salad with Almonds and Grapefruit
Kale salads have become popular for good reason. Kale is considered a superfood, providing vitamin K, vitamin C and antioxidants. Quinoa is a complete protein and high in fiber. Grapefruit adds vitamin C and a bright citrus kick. Almonds provide healthy fats and protein. For the dressing, whisk together olive oil, grapefruit juice, honey and Dijon mustard. Massage the kale with the dressing to soften the leaves, then toss with the quinoa, grapefruit segments and almonds. The blend of flavors and textures make this a salad you’ll crave.
Asian Chicken Salad with Sesame Dressing
An Asian-inspired chicken salad is a great way to add flavor to a light summer meal. Start with shredded chicken, which provides lean protein. Add shredded cabbage, carrots, bell peppers and green onions for extra crunch and vegetables. Top it off with crispy chow mein noodles or rice crackers and sesame seeds. The sesame dressing ties all the flavors together. Whisk rice vinegar or lime juice, sesame oil, soy sauce or tamari, grated fresh ginger and honey. Pour the dressing over the salad ingredients and toss to coat. Garnish with cilantro if desired. This salad is satisfying and full of healthy ingredients.
Avocado and Black Bean Salad
Heart-healthy fats and fiber abound in this delicious avocado and black bean salad. Mash one ripe avocado and gently fold it into a mixture of black beans, corn, tomatoes, cilantro and lime juice. The avocado provides monounsaturated fats that are good for your heart. Black beans are high in fiber, protein and various minerals. Corn adds extra vegetables, while tomatoes provide lycopene. Lime juice gives the salad a bright kick of citrus and cilantro adds fresh herbal flavor. You can also add bell peppers, jalapeños or a red onion for extra crunch and spice. This satisfying salad works as a side dish or a light main course.
Quinoa Tabbouleh Salad with Lemony Dressing
A twist on traditional tabbouleh, this healthy salad combines quinoa, parsley, mint, tomatoes and a lemony olive oil dressing. Quinoa provides eight grams of protein per cup, as well as magnesium, iron and fiber. Parsley and mint are packed with antioxidants, while tomatoes add lycopene. Whisk together olive oil, lemon juice, lemon zest, salt and pepper for a bright lemony dressing. Toss the dressing with the quinoa, parsley, mint and tomatoes. Mix in cucumbers, bell peppers or chickpeas for extra flavor and crunch. This refreshing salad tastes delicious on its own or paired with grilled chicken, fish or lamb.