We start the summer, the time comes when the heat lurks, the days are longer, we make more social plans, both inside and outside the house, and we want to eat fresher while being healthier.
For all this, today we are talking about summer salads: 1001 healthy recipes to enjoy vegetables in summer.
We give you a lot of ideas, options, and variants so that summer salads are the protagonists this season, and there is nothing like enjoying eating while taking care of yourself, and for that, salads are the best option this summer.
What is a Salad?
When we talk about a salad we are referring to, in general terms, to a normally cold dish in which mixed vegetables and greens predominate, cut into more or less similar pieces and which we traditionally season with salt, with our wonderful olive oil extra virgin, and with good vinegar.
The common salad is usually taken as a complement to meals, as a garnish for the second course and if the ingredients are appropriate it can even be a unique dish, as long as we provide it with all the nutrients to make it a nutritionally complete dish.
The salad that we normally eat is a cold dish, although we can also add hot or warm ingredients, making the salad a warm or warm dish, it will never be a hot salad.
In the salad, imagination plays a fundamental role, making it a versatile dish that is impossible to get bored of, behind that is the boring salad of lettuce, tomato, and onion, which is also delicious, but, why fool ourselves, we already have a lot of views.
Open your mind, have fun in the kitchen, experiment, and enjoy authentic summer salads that will make this season something to remember.
What Ingredients Can We Use in the Summer Salad?
As we told you a few lines above, the salad is a dish that admits 1001 and one ingredients, hence 1001 healthy summer salad recipes to enjoy vegetables in summer.
Vegetables and greens: they are undoubtedly the queens of summer salads. In addition to benefiting from the properties of vegetables and greens, they are normally low in fat, high in fiber and water, satiating, full of folic acid and other vitamins of groups A and C, they contain essential minerals for the proper functioning of our organism, so they will be great protagonists in our summer salads.
Varied lettuces, from lamb’s lettuce, arugula or endive, through the different types of shoots, spinach leaves, beet or carrot leaves, anything goes to make a good green leaf base, which will serve as a background for our summer salad.
Delicious complements such as corn, carrots, beets, cucumbers, tomatoes, or onions with classics that cannot be missing in your pantry when preparing a succulent summer salad. They will provide extra energy while we benefit from their nutrients, you know what we like vegetables and greens.
If you want your summer salad to become a unique dish, do not think about it, and add a good dose of legumes, you can use the one you like the most or vary it, from cooked chickpeas, cooked lentils, or black beans, each richer.
Legumes will make your summer salad a unique dish, nutritionally complete, and will provide you with quality protein, fiber, very little fat, and an extra flavor that will be worth it.
In this post that we shared with you a few months ago, we give you some recipes, and tricks to prepare your salads with legumes as the protagonist, take a look and go ahead and add them to your salads. For a hurry or if you do not have much time to cook, we remind you that in Huercasa we care that you eat well, so we have already cooked vegetables at your disposal, ready to add to your summer salads, as well as complete salads ready to eat. eat.
A great option to take to the office, to the pool, to the beach, or on your excursions through the mountains.
Another essential in a summer salad to make it a unique and complete dish is cereal. Always opt for whole-grain cereal, we love to add a handful of rice that is also delicious, you can combine it with the legume, or use only the cereal, to taste, or change it, as we say, salads are versatile and you can prepare a different one every day so that being boring doesn’t make sense to us.
In addition to all these ingredients that we have proposed, you can incorporate some of the animal origins, low in fat and that in addition to protein will give you a feeling of satiety while turning the salad into a unique dish full of nutrients.
Some of these ingredients of animal origin that you can add to your salad: tuna, Melva, mackerel, smoked or grilled salmon, grilled chicken or turkey taquitos, ham, or the classic boiled egg, are a great option.
Also cheeses, always choosing the least fatty so as not to add unnecessary calories to our summer salad.
Other more caloric ingredients that we can use from time to time are fatty cheeses, fried bread croutons, crunchy bacon, sauces such as Cesar, etc.
Always choose to add quality fats, both when using good extra olive oil, such as avocado or nuts, which in addition to giving a wonderful contrast point are super nutritious.
For the vinaigrette, in addition to the vinegar, whether apple or wine, dare with dressings in which you give a different touch of flavor with mustard, jam, honey, Shiro miso, mixed seeds … the vinaigrettes are undoubtedly a good way to make salad fun.
Some Famous Salad Recipes For Summer:
And once we are into the subject, we are going to get down to the kitchen and prepare delicious and succulent summer salads, we leave you the recipes for the most famous summer salads, if you know any more, do not hesitate to tell us what it is.
All recipes are for approximately 4-5 people. All can be prepared in advance and kept in the fridge until consumption. In the fridge they will last about 2 days fresh, we do not recommend leaving them longer since the ingredients would remain limp unless you do not add the dressing, which is recommended if you plan to have them overnight. We also do not recommend freezing salads.
- 1 kilo of medium-sized cooked potatoes.
- 4 medium eggs
- 1 large onion
- 1 red pepper
- 1 green pepper
- 150 grams of peas
- 1 can of bonito del Norte or tuna
- Salt and freshly ground black pepper (to taste)
To prepare our country salad, the main ingredients that make this salad different are the boiled potato and egg.
The rest of the ingredients are somewhat optional, but the potato and egg base cannot be missed.
Once you have the potato and the boiled egg, it is only a matter of mixing the rest of the ingredients, all well chopped, seasoning, and serving fresh.
- 3 cooked potatoes (half a kilo more or less)
- 4 cooked carrots
- 2 cooked eggs
- 20 olives stuffed with anchovy
- 3 tablespoons of peas
- 2 cans of tuna in olive oil
- 2 cups of homemade mayonnaise
- salt to taste
- vinegar and extra virgin olive oil
The Russian salad, queen of summer par excellence. On this occasion, in addition to the cooked potato and the egg, the protagonist is mayonnaise.
To prepare it, you just have to mix all the ingredients and serve cold.
- 200 grams of desalted cod
- 2 Oranges without skin
- 1 bunch of chives
- 1 Chives
- 2 Medium cooked potatoes
- 1 pot of pitted black olives
- Extra virgin olive oil
- Salt and Pepper to taste
The most notable characteristic of the Malaga salad is the use of cod and orange.
There are some variants in which they add egg, but the classic one would be like that.
Mix all the ingredients, season, and enjoy. We advise you to remove the orange skin and it will be delicate and soft when eating.
- 2 medium green peppers
- 2 very ripe red tomatoes
- 1/2 chives or onion
- Extra virgin olive oil
- Apple cider vinegar
- Salt and pepper to taste
In this case, the tomato and the pepper are the main protagonists, although as in all our recipes, there are different variants and ways of preparing them, so we can also find pipirrana with egg, tuna, or cucumber. To taste.
- 500 grams of canned pear tomato
- 1 small spring onion
- 200 grams of tuna
- 2 boiled eggs
- boneless black olives
- Extra virgin olive oil
- Salt to taste
In the case of the typical Murcian salad, we find a summer salad with a different touch such as the use of canned pear tomato, not fresh, which gives the salad a different texture point than what we are accustomed to.
The rest of the ingredients are mixed without further ado and enjoy.
- 1 green Granny Smith apple
- 3 celery
- sticks 30 grams of peeled walnuts
- 30 grams of raisins
- 60 grams of mayonnaise
- 1 teaspoon of mustard
- 1 egg yolk
- Juice of one lemon
The peculiarity of this salad resides in its ingredients as well as in the sauce that waters it, a sauce that we will make by mixing the mayonnaise, the egg yolk, the lemon juice, and the mustard until a homogeneous mixture is achieved.
We mix the rest of the ingredients as in all salads, we serve with the sauce on top and enjoy a salad with a different touch.
Beetroot and carrot salad
- 4 cooked carrots
- 4 medium cooked beets
- ¼ cup chopped coriander
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
What we like the most about this salad is its color, in addition to the powerful taste of beets in contrast to the sweetness of carrots.
A simple salad that you should not stop preparing this summer. In Huercasa we also make it easy for you with our already cooked beets, so that the mess of cooking them yourself is nothing.
Other examples of summer salad that you should not miss:
· Rice salad
Mix your favorite ingredients and add a good handful of cooked brown rice for each serving, in addition to achieving a balanced dish, it will be more satisfying.
· Avocado salad
Empty the avocados and fill them with the chopped avocado itself, to which you will add other well-chopped vegetables, an original way to present your salad.
· Pumpkin salad
Starting with the pumpkin cooked in warm, add other fresh ingredients that contrast, with a sweet vinaigrette you will surely succeed.
· Fruit salad
Play at mixing summer fruits with lettuce sprouts and seeds, a fresh way to enjoy fruit too.
· Cauliflower salad
Replace the cooked potato with cauliflower in your country salads or Russian salads, you will see what difference and how rich it is, you will also be subtracting calories from the final dish.
· Endive salad
Fill endive boats with a mince of your favorite vegetables, season with good power or top with a blue cheese sauce, a delight worthy of summer tables.
That said, other than for variety. The summer salad is the queen of the season, a healthy dish that nourishes and refreshes us in equal parts in these days of suffocating heat.
Recipes that take care of us and help us keep our line at bay, summer salads that also serve us to eat Tupperware at the office, to take to the pool, or to enjoy on our family outings.
For more ideas, we leave you this link where you will find infinite recipes, tell us which one is your favorite.
May there never be a lack of a good salad on your table.