Table of Contents
1. Mediterranean Quinoa Salad
Prep Time: 20 minutes | Serves: 4-6
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cucumber, diced
- 2 large tomatoes, chopped
- 1/2 red onion, finely diced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- Cook quinoa according to package directions. Let cool completely.
- Combine cooled quinoa with cucumber, tomatoes, red onion, olives, feta, parsley, and mint.
- Whisk together dressing ingredients and pour over salad.
- Toss well and refrigerate for at least 30 minutes before serving.
2. Watermelon Arugula Salad
Prep Time: 15 minutes | Serves: 4
Ingredients:
- 4 cups fresh arugula
- 3 cups cubed watermelon
- 1/2 cup crumbled goat cheese
- 1/4 cup toasted pine nuts
- 1/4 red onion, thinly sliced
- Fresh mint leaves for garnish
Dressing:
- 3 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- 1 tablespoon honey
- Salt and pepper to taste
Instructions:
- Arrange arugula on serving plates or in a large bowl.
- Top with watermelon cubes, goat cheese, pine nuts, and red onion.
- Whisk dressing ingredients together and drizzle over salad.
- Garnish with fresh mint and serve immediately.
3. Asian Cucumber Noodle Salad
Prep Time: 25 minutes | Serves: 4
Ingredients:
- 3 large cucumbers, spiralized or julienned
- 1 cup shredded carrots
- 1 red bell pepper, thinly sliced
- 1 cup edamame, shelled and cooked
- 1/4 cup fresh cilantro, chopped
- 1/4 cup peanuts, chopped (optional)
- 2 green onions, sliced
Dressing:
- 3 tablespoons rice vinegar
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce (low sodium)
- 1 tablespoon honey
- 1 teaspoon fresh ginger, grated
- 1 clove garlic, minced
- 1/4 teaspoon red pepper flakes
Instructions:
- If using regular cucumbers, salt the spiralized cucumbers and let drain for 15 minutes, then pat dry.
- Combine cucumbers, carrots, bell pepper, edamame, cilantro, and green onions.
- Whisk together all dressing ingredients.
- Toss salad with dressing and top with peanuts if using.
4. Grilled Peach and Spinach Salad
Prep Time: 20 minutes | Serves: 4
Ingredients:
- 6 cups baby spinach
- 3 ripe peaches, pitted and sliced
- 1/4 cup pecans, chopped
- 1/4 cup dried cranberries
- 2 ounces goat cheese, crumbled
- 1/4 red onion, thinly sliced
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- Salt and pepper to taste
Instructions:
- Preheat grill or grill pan to medium heat.
- Brush peach slices lightly with oil and grill for 2-3 minutes per side.
- Arrange spinach in serving bowl, top with grilled peaches, pecans, cranberries, goat cheese, and red onion.
- Whisk dressing ingredients and drizzle over salad just before serving.
5. Chickpea Avocado Power Salad
Prep Time: 15 minutes | Serves: 4
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 2 ripe avocados, diced
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely diced
- 1/4 cup fresh basil, chopped
- 2 tablespoons pumpkin seeds (pepitas)
Dressing:
- 3 tablespoons lemon juice
- 3 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon cumin
- Salt and pepper to taste
Instructions:
- Combine chickpeas, avocados, tomatoes, cucumber, red onion, and basil in a large bowl.
- Whisk together dressing ingredients.
- Pour dressing over salad and toss gently to avoid mashing avocado.
- Top with pumpkin seeds and serve immediately.
6. Berry Kale Superfood Salad
Prep Time: 15 minutes | Serves: 4
Ingredients:
- 6 cups kale, stems removed and leaves massaged
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/4 cup sliced almonds, toasted
- 1/4 cup dried goji berries or cranberries
- 2 tablespoons chia seeds
- 1/4 cup feta or goat cheese, crumbled
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 teaspoon poppy seeds
- Salt to taste
Instructions:
- Massage kale leaves with a pinch of salt and a drizzle of olive oil until softened.
- Add berries, almonds, dried berries, and chia seeds to the kale.
- Whisk dressing ingredients together.
- Toss salad with dressing and top with cheese.
Tips for Perfect Summer Salads:
- Keep ingredients cold: Chill all components before assembling
- Dress just before serving: Prevents wilting and sogginess
- Layer flavors: Balance sweet, salty, acidic, and crunchy elements
- Prep ahead: Most components can be prepped 1-2 days in advance
- Seasonal substitutions: Use whatever fresh produce is available locally
Storage: Most salads keep well in the refrigerator for 2-3 days when stored without dressing. Add dressing just before serving for best results.