Eat Empowered13 Simple Summer Salads That Are Hearty Enough for Dinner
By April DupeeHome » Eat Empowered » 13 Simple Summer Salads That Are Hearty Enough for Dinner
When it’s so hot outside that standing in the kitchen makes you sweat, you need dinners that require minimal cooking. Say hello to simple summer salads.
Salads might be a health-food cliché, but they can also be a super convenient and tasty way to pack nutrient-dense fruits and vegetables and tons of flavor into one meal. With every bite, you’ll be getting health-boosting antioxidants and gut-friendly fiber. Add your favorite protein and a little dressing with healthy fats (which will help your body absorb the fat-soluble vitamins), and you’ve got a hearty, complete meal in no time at all.
Plus, salads can be customized to whatever you have on hand or to fit picky tastes. With endless flavor combinations, there’s something to satisfy even the biggest skeptic.
Ready to give it a try? The bounty of fresh fruits and veggies during the summer makes it the perfect time to work on your salad game. Eating seasonally comes with many benefits, too, like more nutrients and a lighter environmental footprint.
RELATED: These Are the Fruits and Vegetables In Season During Summer
So, the next time you’re way too busy enjoying extra-long summer days to bother with the oven, throw together one of these stand-out summer salads for a quick and satisfying meal (best enjoyed outside with a glass of rosé, of course).
13 Protein-Packed Simple Summer Salads
1. Fresh Mozzarella Farro Salad
This Caprese-inspired salad’s base is farro, an ancient grain rich in vitamins, minerals and fiber, and the cherry tomato-basil combo makes it a summer classic. Add grilled chicken or a hard-boiled egg on top to up the protein.
2. Summer Salmon Nicoise
Instead of tuna, Bon Appétit’s Nicoise incorporates slow-roasted salmon, a flavorful fish that provides a healthy dose of omega-3s, which are good for your gut, help reduce heart disease risk factors, and fight inflammation. On top of tons of summer veggies, you can’t go wrong.
3. Summer Vegetable Salad
This one’s light, crunchy, and colorful, with lots of fresh seasonal produce and protein-rich shrimp to keep you satisfied. Just chop and toss and you’ll have a nutritious meal ready in less than 10 minutes.
4. Peaches and Green Salad
Run to the nearest farmer’s market and pick up sweet, juicy peaches for this ultimate summer salad from Cooking Light. It pairs them with savory prosciutto, tomatoes, and almonds.
5. Berry Quinoa Salad
Strawberries, blueberries, and peaches add sweetness, vitamins, and phytonutrients to this salad. Tossed with protein-rich quinoa and spinach, the result is a seriously nutrient-dense meal.
6. Roasted Beet and French Lentil Salad
You can make Erin Parekh’s hearty beet-lentil salad with either arugula or kale, but definitely stick to the caper-walnut combo for maximum flavor and crunch.
7. Easy Chicken Salad
You can’t go wrong with a classic grilled chicken salad. Lean protein plus veggies like cucumbers and carrots equals a simple, nutritious meal that will soon become a dinner staple.
8. Grilled Watermelon, Avocado, and Shrimp Salad
Got a grill? According to Saveur, grilling sweetens the watermelon, crisps the shrimp, and adds smokiness to the avocado. Refreshing cucumber and summer herbs like basil and mint add fresh flavor that can’t be beat.
9. Cucumber Salad with Chickpea, Tomato, and Broccoli Rabe
This Mediterranean-inspired salad includes the expected tomatoes, cucumbers, and protein-rich chickpeas, but it also comes with broccoli rabe, an often-ignored green veggie that’s loaded with vitamins, fiber, and iron.
10. Crab, Corn, and Tomato Salad with Lemon-Basil Dressing
What does summer on the water look like on a plate? Tomatoes, corn, and crab are tossed with a tart lemon-basil dressing in this Cooking Light salad. Serve it on a base of greens for a more complete meal.
11. Chef’s Salad
If you’re craving a turkey or ham sandwich, eat this instead. Asparagus and mushrooms added to a romaine base give the classic chef’s salad an upgrade.
12. Mexican Quinoa Salad with Orange Lime Dressing
Try this salad from The Minimalist Baker when want a hot-weather version of your favorite Mexican dish. Seasonal leafy greens and corn are tossed with quinoa, black beans, and avocado for a well-rounded meal that’s flavorful and fast.
13. Strawberry, Avocado, and Arugula Salad
Healthy fats and vitamin E in avocados combine with vitamin C from strawberries for an Eating Well salad with skincare benefits. Top it with grilled chicken, tofu, or tuna to turn it into a full dinner.
(Images: Shutterstock)
MS in Nutrition Interventions, Communications, and Behavior Change
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