5 of the best summer salad mixes to replace the main dish – simple and original – a great meal at any time of the day. They can perfectly satisfy hunger during the hot season and provide us with all the vitamins and minerals during this period.
These dishes are prepared mainly from seasonal vegetables
In the summer heat, the human body gives all its strength to the work of the excretory system, so it is natural that it wants to feed itself by digesting heavy meals or pureed soups. The ideal solution for such a diet is simple summer salads. The number of ingredients for this dish and their possible combinations is so great that a completely new dish can be served every day, changing the components and types of supplies.
What sauces?
At the base of the sauces:
- vegetable oil (sunflower, pumpkin, sesame, olive);
- vinegar (wine, apple, balsamic);
- lemon, orange, fresh grapefruit;
- low-fat natural yogurt, low-fat cream or kefir;
- White wine;
- soy sauce, mustard;
- coconut milk.
It is better to prepare summer salads without mayonnaise, as it is high in calories and difficult for the body to absorb. In addition, it quickly turns over in the heat. Consumption of cooked food can cause severe poisoning.
Use light products adapted to the season
What vegetables and fruits?
As for the basics of preparing a delicious summer salad, it can be served with any fresh vegetables and even seasonal fruits. The most common ingredients are:
- cucumbers,
- tomatoes,
- green onion,
- different types of salad
- green vegetables,
- radish,
- pepper,
- corn
- zucchini.
Corn is used in pickled or boiled form.
Bell peppers and zucchini can be eaten not only fresh, but also fried
What meat or seafood?
In addition to vegetables, you can use boiled chicken or turkey in the recipes of popular summer salads. Beef and pork are not suitable for hot weather. They put a heavy load on the digestive system.
Seafood and even fruits are often used for Mediterranean dishes
Our recipes
Shepherd’s salad
- For 1 person
- Preparation time is 15 minutes
Ingredients:
- 2 tomatoes
- 9-10 cherry tomatoes for decoration
- 150 g of cucumbers
- 1-2 bell peppers – fried, cleaned
- 1/4 head of red onion
- 100 g of pickled mushrooms
- 120 g of ham, cut into small cubes
- 220 g of cheese
- 2 boiled eggs
- 4 tablespoons of oil
- a small bunch of chopped parsley
- vinegar – to taste
- salt to taste
- 5 olives, for garnish
Preparation:
Cut tomatoes, cucumbers and pepper. Mix them in a bowl and add half the onion, mushrooms, ham and half the diced cheese. Mix lightly, pour oil, vinegar and salt. On top, put the second half of cheese, this time grated, eggs cut into quarters and decorate with olives.
Serve the finished shepherd’s salad with sprigs of parsley
Giant couscous salad with charred vegetables and spicy pesto
- For 4 people
- Preparation and cooking time: 50 min
Ingredients:
• 2-3 raw beets (320 g), peeled and chopped
• 3 red onions (320 g), cut into quarters
• 2 green or orange bell peppers, seeded and diced
• 1 tablespoon of olive oil
• 320 g of tomatoes
• 200 g of whole giant couscous
Cook couscous according to package directions, then rinse and pat dry
For the pesto:
• 7 g of fresh coriander, coarsely chopped
• 15 g of coarsely chopped parsley
• 1 clove of garlic
• 1 green pepper without seeds
• ½ tablespoon of cumin
• 1 tablespoon of apple cider vinegar
• 1 tablespoon of olive oil
• 40 g of pine nuts, lightly toasted
Preparation:
- Preheat the oven to 200C/180C fan/gas 6. In a bowl, toss the beetroot, onion and pepper with the oil, then place on a large tray lined with parchment paper and bake for 35 minutes. Scatter over the cherry tomatoes, then return to the oven for a further 10 minutes, until the tomatoes and vegetables are tender.
- Meanwhile, cook the couscous according to package directions, then rinse and pat dry. To make the pesto, place the coriander and half the parsley in a bowl with the garlic, chilli, cumin, vinegar, oil and 25g pine nuts.
Add 2 tablespoons of water, then mix until smooth
3. Mix the roasted vegetables and chopped parsley into the couscous and spread over the pesto, then sprinkle with the remaining pine nuts. If you follow a healthy diet, serve half of the salad immediately.
Put the rest in the refrigerator for another day
Yogurt salad with fresh cucumbers
- For 4 people
- Preparation time is 15 minutes
Ingredients:
- 1 kg of yogurt or cottage cheese, drained or whole
- 2 fresh cucumbers
- 1 clove of garlic
- fennel – fresh or dried, to taste
- 1/2 teaspoon oil (or a little more)
- salt to taste
Preparation :
Beat the strained yogurt with oil until smooth and glossy. Finely chop the cucumber, salt and season with a crushed clove of garlic. Add the sliced cucumber to the yogurt and mix them. Sprinkle with chopped fennel and salt if needed.
Serve the milk salad, garnished with cucumber slices and garnish
Italian caprese salad
- For 2 people
- Preparation time 2 minutes
Ingredients :
- 2 tomatoes
- 200 g of mozzarella
- 15 basil leaves
- 2 tablespoons of olive oil
- 1 tablespoon of balsamic vinegar
Preparation:
Cut the tomatoes and mozzarella into rounds and arrange them on a plate, placing a piece of cheese on each tomato round. You can place them in a circle, overlapping the edges of each piece, or you can place them individually. After the tomatoes and mozzarella are layered, it’s time for the basil. If you are using fresh basil, you can place a leaf on top of each piece of mozzarella or chop it very finely and sprinkle it over the whole salad as shown. If you are using dried basil, simply sprinkle it over the salad. Caprese salad becomes much more delicious with fresh basil, as it gives much more freshness and flavor than dry basil. Only major chains offer this fresh spice. Fresh basil is of course also available at the market. However, it is easier to sow it in a pot and grow it at home. That way you’ll have fresh basil when you need it. Season the salad with salt and a mixture of olive oil and balsamic vinegar.
You can simply season with olive oil
Fusion salad with salmon fillet
- Preparation time: 25 minutes
- 4 servings
Ingredients :
- 300 g of steamed salmon fillet
- 1/2 cucumber
- 1 avocado
- 4-5 florets of blanched broccoli
- 2 blanched carrots
- 3-4 lettuce leaves
- 1 handful of baby beet greens
- a handful of spinach leaves
Blanch the broccoli and carrots
For the Navy :
- 1 tablespoon of miso paste
- 3 tablespoons of soy sauce
- 1 tablespoon of grated ginger
- 1 clove of garlic
- 3 tablespoons of olive oil
- juice of 1/2 lemon
- 1 tablespoon of water
- 1 tablespoon of honey
- 1 tablespoon of black sesame seeds
- 1 chili pepper of your choice
- coriander
Mix the marinade ingredients thoroughly
Preparation:
Cucumber and slightly blanch carrots, cut into strips. Finely chop the broccoli. Cut the avocado into cubes and sprinkle with a little lemon juice to prevent it from darkening before serving the salad. Mix the vegetables in a bowl, sprinkle with sesame seeds, tear off the coriander leaves and season with olive oil, lemon juice and salt. To prepare fish salad, finely grate garlic and ginger. Add soy sauce, miso paste dissolved in a small amount of water, honey, black sesame seeds, finely chopped coriander leaves and seedless chillies. Add the olive oil in a thin stream, stirring vigorously. Cut the fish fillet into large pieces, from which the skin was previously removed. Put them in the sauce for about 40 minutes to develop the flavor. Arrange the salad in a salad bowl or, if you prefer, in individual salad bowls: first, the lettuce leaves on the bottom, then the avocado cubes, and the cucumber, carrot and broccoli salad on top.
Arrange pieces of marinated salmon on top
Fresh seafood salad
- For 5 servings
- Preparation time 45 minutes
Ingredients :
- 175 g of pasta
- 800 g of mussels or clams
- 175 g of shrimp
- 6 sun-dried tomatoes
- 125 g of mushrooms
- 3 carrots
- 1 tablespoon of olive oil
- 4 tablespoons of vinaigrette
- 2 cloves of garlic
- 6 tablespoons of white wine
- 3 tablespoons of celery root
- pepper
Preparation:
Boil pasta in salted water, drain. Mix the vinaigrette with the garlic and 2 tablespoons of the wine. Add the mushrooms and let them marinate. Cut the carrots, blanch for 3-4 minutes, add to the mushrooms. Pour the remaining wine over the mussels, bring to a boil and cook until they open. Add them to the salad along with the steamed shrimp.
Add the remaining ingredients
Sources:
bbcgoodfood.com©