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Salad-meal: 9 Light And Varied Recipes To Try
Salad-meal: 9 Light And Varied Recipes To Try

Video: Salad-meal: 9 Light And Varied Recipes To Try

Video: Salad-meal: 9 Light And Varied Recipes To Try
Video: EASY LUNCH IDEAS | 4 CHICKEN SALAD RECIPES | NOT YOUR AVERAGE CHICKEN SALAD 2024, March
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Perfect for everyone who enjoys a healthy, balanced and varied diet, the meal salad has it all. It is prepared quickly and easily either the next day or the same day so that we have a good and fresh meal to take anywhere. Preparing a meal salad is also an ingenious idea so as not to waste any leftovers lying around in the fridge! In addition, this type of light meal is an excellent option for the summer, when you prefer to eat lighter and fresher. Another advantage of this all-in-one salad is that the combinations of flavors, colors and textures are limitless. Everyone can therefore invent the salad they want!

Meal salad: what is it made of?

satiating light meal salad recipes
satiating light meal salad recipes

Ideally, the meal salad should contain enough protein to be sufficiently filling. The source of protein is your choice: you can add chicken, smoked tofu, canned fish, smoked salmon, shrimp, eggs or legumes. A good meal salad should also contain enough vegetables to help keep the body well hydrated. We can therefore use salad or lettuce, cucumbers, radishes and tomatoes. Sources of fiber (for example: sunflower seeds or squash seeds) are also recommended, because they help the good functioning of the intestine. Whole grains are also a necessary ingredient to add to your salad. Finally, those who like to mix tastes, can add a few slices of fruit (pineapple, mango, watermelon, melon, pomegranate, apple, strawberries etc.),in order to compose a satiating, refreshing and extraordinary dish.

Lettuce, Chicken and Cherry Tomato Salad

salad meal lettuce chicken cherry tomatoes croutons
salad meal lettuce chicken cherry tomatoes croutons

Ingredients for 2 servings:

• 1 lettuce of your choice

• 250 g of cooked and minced chicken

• 10 red and yellow cherry tomatoes

• 5 slices of precooked bacon, minced

• ¼ baguette cut into cubes

• 1 tsp. tablespoon olive oil

For the vinaigrette:

• 30 ml of homemade mayonnaise

• 3 tbsp. of milk

• 1 tbsp. Dijon mustard

• Salt and pepper to taste

Preparation:

1. First, in a salad bowl, mix the ingredients for the vinaigrette, then set aside in the fridge.

2. In a pan, heat the oil and cook the bread cubes, stirring. Reserve on a plate.

3. Then, in the same pan, heat the bacon for 2 minutes. Drain on absorbent paper.

4. In the salad bowl with the dressing, add the cherry tomatoes, chicken, bacon and croutons. Stir.

5. Divide the lettuce leaves between the plates and garnish with the salad. Here !

Italian-style meal salad

salad italian meal lettuce cucumber cherry tomatoes avocado artichoke parmesan croutons
salad italian meal lettuce cucumber cherry tomatoes avocado artichoke parmesan croutons

Ingredients:

• 1 romaine lettuce, washed, dried and cut

• ¾ cup cucumbers, halved and quartered

• ½ cup artichokes, drained and roughly chopped

• ½ cup cherry tomatoes, halved

• 1/3 cup pitted black olives, halved

• 1 large avocado, chopped or thinly sliced

• Freshly grated Parmesan cheese

• Croutons

For the vinaigrette:

• 1 cup fresh flat-

leaf parsley, chopped • ¼ cup fresh basil leaves, chopped

• ½ tsp. dried oregano

• 2 cloves of garlic, minced

• ¼ cup red wine vinegar

• 1 tsp. table sugar

• Freshly ground black pepper

• Fine sea salt

• ¾ cup extra virgin olive oil

Instructions:

1. Using a blender or food processor, combine all the dressing ingredients, pulsing so the herbs are chopped well. Put the vinaigrette in a mason jar and set aside in the fridge. Shake before adding to the salad!

2. In a large bowl, combine all the salad ingredients except the avocado, vinaigrette, Parmesan and croutons.

3. Add the reserved ingredients just before serving the salad.

Mixed salad with roasted vegetables and feta

mixed salad roasted vegetables feta cheese pecans
mixed salad roasted vegetables feta cheese pecans

Ingredients for 2 servings:

• 170 g of Brussels sprouts, cut into quarters

• 170 g of green beans, trimmed

• 225 g of fine asparagus, trimmed

• 3 worm onions, cut into 4 sections each

• 125 g of cottage cheese

• 30 g of feta cheese crumbled

• 3 tbsp. tablespoons olive oil

• 1 tbsp. of balsamic vinegar

• ¼ tsp. teaspoon dried oregano

• 25 g chopped roasted pecans

• 60 g store-bought spicy marinated eggplant

Preparation:

1. Preheat the oven to 230 ° C. On a baking sheet lined with baking paper, toss the Brussels sprouts, asparagus, beans and green onions with the oil. Add salt and pepper. Bake for 12 minutes or until the vegetables are lightly roasted.

2. In a bowl, combine 2 tablespoons of oil with the vinegar and oregano. Add salt and pepper.

3. Divide the cottage cheese in the center of 2 plates and top with the roasted vegetables. Sprinkle with feta cheese, pecans and marinated eggplant. Drizzle with the vinaigrette.

Broccoli, Chicken and Raisin Salad Recipe

salad meal broccoli chicken mayonnaise parmesan red grapes
salad meal broccoli chicken mayonnaise parmesan red grapes

Ingredients:

• 1 broccoli, cut into florets

• 125 ml mayonnaise

• ¼ cup grated Parmesan cheese

• 1 ½ cup minced cooked chicken

• 1 cup red grapes, halved

• 1 chopped apple (optional)

• 1 handful of crushed walnuts (optional)

• 3 tbsp. orange juice

• 2 tbsp. chopped fresh parsley

• 3 tbsp. chopped fresh chives

Instructions:

1. Blanch the broccoli for a few minutes in a pot of salted boiling water. Cool it under cold water, then drain it.

2. In a bowl, mix the mayonnaise with the Parmesan, herbs and orange juice.

3. Add the chicken, broccoli, raisins, apple and nuts. Stir and serve.

Spinach, chickpea and tofu meal salad

salad meal spinach chickpeas tofu
salad meal spinach chickpeas tofu

Ingredients:

• 142 g baby spinach

• 350 g extra-firm tofu

• 2 avocados, cut into wedges

• 20 red and yellow cherry tomatoes, cut in half

For the chickpeas:

• 1 can (540 ml) chickpeas, rinsed and drained

• ¼ cup grated romano

• 2 tbsp. tablespoon of hazelnut oil

• 1 tbsp. smoked paprika

• 1 tbsp. cumin

• Salt and pepper to taste

For the vinaigrette:

• 1/3 cup olive oil (80ml)

• 2 tbsp. chopped dry shallots

• 2 tbsp. rice vinegar (30 ml)

• 2 tbsp. chopped chives

• 2 tbsp. chopped parsley

• 1 tbsp. lemon zest

• 1 tbsp. of honey

• 1 tbsp. cumin

• Salt and pepper to taste

salad spinach tofu slices avocado cucumber vinaigrette
salad spinach tofu slices avocado cucumber vinaigrette

Preparation:

1. Preheat the oven to 200 ° C.

2. Cut the tofu crosswise into slices.

3. In a bowl, combine the dressing ingredients. Transfer the third to a bowl. Add the tofu slices and leave to marinate in the fridge for 45 minutes. Refrigerate the rest of the vinaigrette.

4. Meanwhile, pat the chickpeas dry on paper towels.

5. In a bowl, combine the ingredients for the chickpeas.

6. Divide the chickpeas on a baking sheet lined with a sheet of parchment paper. Bake 40 minutes, stirring every 10 minutes, until the chickpeas are golden and crisp.

7. Drain the tofu, reserving the marinade.

8. Heat a pan over medium heat. Cook the tofu slices for 1 minute on each side. Add the reserved marinade and stir.

9. In the salad bowl with the reserved dressing, add the baby spinach, cherry tomatoes and avocados and stir.

10. Divide the salad between plates and garnish each serving with crispy chickpeas and tofu slices.

Spelled Salmon Salad

spelled salad salmon avocado cucumber fresh herbs
spelled salad salmon avocado cucumber fresh herbs

Ingredients:

• 125 g of spelled flakes

• 1 red onion, chopped

• 60 ml of olive oil

• 150 ml of vegetable or water broth

• 180 g of fresh salmon, skinless

• 1 avocado, cut into diced

• 1 cucumber, quartered lengthwise and thinly sliced

• 60 g fresh cilantro, chopped • ½ French shallot, finely chopped

• 2 tbsp. lime juice

• Salt and pepper to taste

Instructions:

1. In a non-stick skillet, soften the onion in 2 tbsp. oil soup. Reserve in a large bowl.

2. In the same pan, brown the spelled flakes for a few minutes in 1 tbsp. oil soup. Add the vegetable broth and simmer, stirring, until the spelled has absorbed all the liquid. Add it to the onions. Refrigerate for about 30 minutes or until the spelled is completely cool.

3. Brown the salmon over medium heat in 2 tbsp. oil, about 5 minutes per side. Season with salt and pepper, then set aside on a plate.

4. To the cooled spelled mixture, add the avocados, cucumber, shallot, cilantro, lime juice and the remaining oil. Add salt and pepper.

5. Break the salmon into large flakes. Divide the salad between the plates and add the salmon.

Colorful and varied salad with tuna, capers and olives

salad meal tuna capers olives tomatoes cucumbers yellow pepper
salad meal tuna capers olives tomatoes cucumbers yellow pepper

Ingredients:

• 1 can of crumbled tuna, drained

• 1 tsp. chopped capers

• 2 tbsp. black olives, minced

• 1 tomato, seeded and diced

• ½ cucumber, seeded and diced

• ½ yellow pepper, seeded and diced

• 1 green onion, minced

• 1 garlic clove, chopped

• 3 tbsp. tablespoon olive oil

• ½ tsp. ground cumin

• 1 tsp. chopped fresh mint

• 1 tsp. of flat-leaf parsley, finely chopped

• 1 tbsp. chopped fresh coriander

• Salt and pepper

Preparation:

Just mix all the ingredients in a large bowl. Add salt and pepper. Stir and serve immediately!

Wild rice, pecan and cranberry vegetarian meal salad

salad meal wild rice edamame grilled pecans spinach
salad meal wild rice edamame grilled pecans spinach

Ingredients for 2 servings:

• 125 g of wild rice

• 90 g of edamame

• 500 ml of water

• 60 g of roasted pecans

• 30 g of diced celery

• 30 g of pumpkin seeds

• 2 tbsp. tablespoon dried cranberries

• ½ green apple, diced

• 1 green onion, chopped

For the vinaigrette:

• 1 C. tablespoons olive oil

• 1 ½ tsp. balsamic vinegar

• 1 ½ tbsp. maple syrup

• 1 tbsp. of orange juice

• ½ tsp. low sodium soy sauce

• 1 finely chopped garlic clove

• Salt and pepper to taste

Directions:

1. Start by rinsing the rice under cold water. Place the rice in a saucepan filled with water and bring to a boil. Cover and simmer over low heat for about 50 minutes or until the rice is cooked. Drain the rice, then let it cool.

2. In a salad bowl, combine the dressing ingredients.

3. Add the salad ingredients to the salad, mix with the vinaigrette and stir.

4. Let stand 1 hour at room temperature before serving.

Shrimp, Avocado and Grapefruit Salad

salad meal shrimp avocado grapefruit pomegranate
salad meal shrimp avocado grapefruit pomegranate

Ingredients for 2 servings:

• 12 cooked shrimps

• 1 ripe avocado

• ¾ pink grapefruit

• Lemon juice

For the vinaigrette:

• 1-2 tablespoons of lemon juice

• 1-2 tablespoons of olive oil

• A dash of balsamic vinegar

• A little grapefruit juice

• Chopped chives or chopped parsley

• Roasted sesame seeds

• Salt and pepper to taste

Instructions:

1. Start by peeling the shrimps, then set them aside.

2. Peel the grapefruit and remove the flesh. Collect a small amount of the juice and set aside.

3. Peel the avocado and remove the pit. Cut the avocado into slices and lemon them lightly to prevent them from darkening.

4. Arrange all the ingredients on two plates.

5. Combine all the dressing ingredients and pour over the salad.

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