3 Fresh, Filling Salad Recipes

A great salad is about so much more than iceberg lettuce, some limp carrots and a drizzle of dressing. With these robust yet healthy alternative recipes, you'll feel sated for hours thanks to varied ingredients that provide a formidable combination of protein, fiber, nutrients and vitamins. Update your shopping list with the components of these three filling, fresh lunch or dinner salads.


Barbecue Cauliflower Salad

This Mexican-inspired vegan option packs plenty of veggies, not to mention a solid dose of flavor. Use the following recipe to throw together a quick lunch for two:

  • 1/2 head of cauliflower
  • 3 c lettuce
  • 1 sliced avocado
  • 1 ear of cooked corn, removed from the cob
  • 1/2 c black beans
  • 1/2 c of your favorite barbecue sauce
  • 1/4 c diced red onion
  • Shredded carrots to taste
  • Crushed tortilla chips for garnish

Chop the cauliflower into florets, then bake in a 350-degree oven for five to seven minutes. Take out the florets, brush them with BBQ sauce and bake for about two more minutes. Combine salad ingredients in a large bowl and top with the dressing of your choice. We prefer ranch, but look for a cashew-based version if you want to keep this recipe free of animal products.


Chicken Salad With Tortellini and Arugula

2 Minute Ritual

This simple spring salad uses a combination of pre-made and fresh ingredients to land on your table in just 20 minutes. For four servings, you'll need:

  • 9-oz package of cheese tortellini (or pasta of your choice)
  • 3 c baby arugula leaves
  • 2 c shredded boneless, skinless chicken breast (use leftovers or a rotisserie chicken from the deli to save time)
  • 1/4 c shaved Parmesan cheese
  • 1/3 c minced shallot
  • 3 T extra virgin olive oil
  • 2 T fresh lemon juice
  • 1 minced garlic clove
  • 1/2 tsp. lemon zest
  • 1/2 tsp. black pepper
  • 1/2 tsp. sugar
  • Kosher salt to taste

Cook the tortellini according to package directions, then mix with the shredded chicken in a large bowl. Next, mash the chopped garlic together with the salt to form a paste in a smaller bowl. Add olive oil, lemon juice, lemon zest and black pepper, whisking to combine into a dressing.

Add the dressing to the bowl with the chicken and tortellini, then toss to coat. Fold in arugula and shallots, then top with shaved Parmesan before serving.


Superfood Quinoa and Chickpea Salad

This summer salad contains ample amounts of disease-fighting antioxidants. The following recipe makes four large servings:

  • 1  14-oz can chickpeas, drained and rinsed
  • 16 chopped scallions
  • 1/3 c olive oil and 2 T olive oil
  • 1/3 c finely diced red onion
  • 1/3 c toasted and chopped raw almonds
  • 1/4 c raw quinoa
  • 1/4 c bulgur wheat
  • 3 T fresh lemon juice
  • 2 T fresh chopped Italian flat-leaf parsley
  • 2 tsp. Dijon mustard
  • 3/4 tsp. kosher salt
  • 1/2 tsp. black pepper

Rinse the quinoa in warm water, then combine with bulgur wheat in a medium saucepan. Add a cup of cold water, then bring the pot to a boil. Reduce heat to a lower simmer and cover the pot with a tight-fitting lid. Cook for 15 minutes, then let sit with the lid on and the heat off for an extra 10 minutes.

While your grains cook, preheat the oven to 450 degrees. Grease a 9x13 baking pan and add a layer of chopped scallions. Toss with 2 T olive oil and 1/4 tsp. each of black pepper and salt. Roast the mixture until a light char forms on the onions, about 10 to 12 minutes.

Puree the charred scallions with the rest of the salt and pepper, the Dijon mustard, and the lemon juice then slowly add the rest of the olive oil and blend in the food processor until smooth.

Toss the dressing with the finished grains in a large bowl. Add the remaining salad ingredients and toss to combine. Serve this filling grain salad at room temperature or even straight from the fridge.

Take meals in your home to the next level with these three innovative, nutritious salad recipes.

2 Replies to “3 Fresh, Filling Salad Recipes”

  1. I am addicted to Salads so when I saw this email my curiosity meter peaked to 1000 instantly, I am so happy you shared all 3 sound Amazing cannot wait to try all of them now the decision which one first. Thanks for Sharing.

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