Salads

Mediterranean Quinoa Salad

 

mediterranean quinoa salad
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5 from 1 vote

Mediterranean Quinoa Salad

This is one of the most versatile side salads! Bring as a side salad for a gathering or prep ahead for a quick lunch during the week.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Salad, Side Dish
Cuisine: American, Mediterranean
Keyword: mediterranean, quinoa
Category: salads, sides
Servings: 6 people
Calories: 230kcal

Ingredients

  • 1 cup quinoa dry
  • 2 cups water or chicken or veggie broth
  • 1 cup cherry tomatoes cut in half or quarters
  • 1 medium cucumber chopped
  • 2/3 cup fresh parsley chopped
  • 1/2 cup crumbled feta cheese

Dressing

  • 1/4 cup extra virgin olive oil
  • 3 tbs fresh lemon juice
  • salt and pepper to taste

Instructions

  • Add quinoa and water (or broth) to a medium-size pot. Bring to a boil over high heat, then reduce heat to a low simmer and cover for about 15 minutes.
  • Quinoa should easily fluff with a fork when done. Remove from heat and set aside to cool.
  • Chop cucumber, tomatoes, and parsley.
  • Add quinoa, cucumbers, tomatoes, parsley, feta to a bowl. Top with dressing and toss to combine.

Dressing

  • Combine olive oil, lemon juice, salt, and pepper in a small bowl and whisk until combined.

Nutrition

Calories: 230kcal | Carbohydrates: 22g | Protein: 6g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 11mg | Sodium: 152mg | Potassium: 314mg | Fiber: 3g | Sugar: 2g | Vitamin A: 760IU | Vitamin C: 20mg | Calcium: 96mg | Iron: 2mg

Curried Cauliflower with Pine Nuts and Golden Raisins

 

bowl of curried cauliflower
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5 from 1 vote

Curried Cauliflower with Pine Nuts and Golden Raisins

It's tough to beat a classic roasted cauliflower recipe but this one just might! ⁣This works well as a side for dinner, topped on greens for a salad addition or cold straight out of the Tupperware while standing in front of the fridge.👍
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Salad, Side Dish
Cuisine: American
Keyword: curried cauliflower, roasted cauliflower
Category: sides
Servings: 6 people
Calories: 199kcal

Equipment

  • sheet pan

Ingredients

  • 2 heads cauliflower
  • 4 tbsp olive oil
  • 3 tbs pine nuts
  • 4 tbs golden raisins
  • 3 tsp curry powder
  • 1 tsp garlic powder
  • 1 tsp kosher salt
  • 1 tbsp fresh parsley chopped

Instructions

  • Preheat the oven to 450 degrees F.
  • Wash and cut caulflower into bite sized pieces.
  • Toss cauliflower with curry powder, garlic power, salt and olive oil.
  • Spread in one layer onto a large sheet pan.
  • Top with pine nuts and golden raisins and toss to combine.
  • Roast until tender, about 20-25 minutes.

Nutrition

Calories: 199kcal | Carbohydrates: 19g | Protein: 5g | Fat: 13g | Saturated Fat: 2g | Sodium: 448mg | Potassium: 699mg | Fiber: 5g | Sugar: 10g | Vitamin A: 66IU | Vitamin C: 94mg | Calcium: 52mg | Iron: 2mg

Tuna and White Bean Salad

 

no cook meal
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5 from 1 vote

Tuna and White Bean Salad

This is a go-to summer meal when it's too hot to cook. Tuna and white beans provide plenty of satisfying protein in this no-cook entree salad.
Prep Time5 mins
Total Time15 mins
Course: Main Course, Salad
Cuisine: American
Keyword: arugula, no cook meals, summer salad, tuna pita pockets, white beans
Category: mains, salads
Servings: 4 people
Calories: 367kcal

Ingredients

  • 1 package baby arugula
  • 2 cans canned tuna Italian packed in olive oil
  • 1 can canned cannellini beans drained and rinsed
  • 1/2 whole red onion sliced
  • 1 cup grape tomatoes cut in half

Dressing

  • 1/4 cup olive oil extra virgin
  • 3 tbsp lemon juice freshly squeezed
  • pinch kosher salt
  • pinch granulated sugar

Instructions

  • Thinly slice the red onions.
  • Cut grape tomatoes in half or quarters.
  • Open and drain excess oil from canned tuna.
  • Add arugula, onions, tomatoes, and tuna to a large salad bowl.
  • Toss with dressing (below) and enjoy!

Dressing

  • In a small jar mix olive oil, lemon juice, sugar and salt.
  • Shake the jar to combine.

Nutrition

Calories: 367kcal | Carbohydrates: 26g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 31mg | Sodium: 218mg | Potassium: 750mg | Fiber: 6g | Sugar: 2g | Vitamin A: 359IU | Vitamin C: 9mg | Calcium: 98mg | Iron: 5mg

Strawberry Quinoa Salad

 

strawberry quinoa salad in a wooden bowl
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5 from 1 vote

Strawberry Quinoa Salad

The perfect summer salad! As if you could top fresh strawberries in the summer pairing them with the salty feta brings out all the flavor. And on those days when it's too hot to cook a meal the quinoa and chicken make this a filling enough to be a meal.
Total Time30 mins
Course: Main Course, Salad, Side Dish
Cuisine: American
Keyword: asian chicken salad, high protein salad, no cook meals, quinoa, strawberries
Category: salads
Servings: 5 people
Calories: 328kcal

Ingredients

Instructions

  • Prepare quinoa on the stovetop by combining 1 cup of dry quinoa and 2 cups of water. Bring to boil, then reduce to simmer and cover until liquid is absorbed and quinoa is fluffy.
  • Remove chicken and cut into bite-sized pieces.
  • Add all ingredients to a large salad bowl.
  • Add dressing and toss to combine.

Nutrition

Calories: 328kcal | Carbohydrates: 34g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 50mg | Sodium: 532mg | Potassium: 368mg | Fiber: 4g | Sugar: 10g | Vitamin A: 98IU | Vitamin C: 25mg | Calcium: 133mg | Iron: 2mg

Asian Chicken Salad

asian chicken salad
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5 from 1 vote

Asian Chicken Salad

This Asian chicken salad is a healthy favorite in our family!
Prep Time30 mins
Cook Time10 mins
Total Time40 mins
Course: Breakfast, Main Course, Salad, Side Dish
Cuisine: Asian American
Keyword: asian chicken salad, entree salads, no cook meals
Category: asian salad, chicken recipes, easy chicken
Servings: 4 people
Calories: 587kcal

Ingredients

  • 1/2 head of green cabbage chopped
  • 1 cup shredded red cabbage
  • 2 cups skinless rotisserie chicken chopped
  • 4 scallions thinly sliced (green ends only)
  • 1/2 cup sliced almonds
  • 1 cup canned mandarines drained
  • 1/2 cup chow mein noodles La Choy- crispy

Asian Dressing

  • 1/4 cup olive oil or oil of choice
  • 3 tbsp rice wine vinegar
  • 3 tsp coconut aminos or soy sauce
  • 2 tsp sesame seed oil
  • 1.5 tsp ginger grated

Instructions

  • Cut the head of green cabbage in half saving half for later use. Thinly slice then chop into bite-sized pieces and place in a large bowl.
    Add shredded red cabbage and toss to combine.
    Remove skin from rotisserie chicken and chop breast meat- set aside.
    Thinly slice scallions (green portions only) and add to the bowl
    Drain juices from mandarines and add to the bowl
    Add chicken, sliced almonds and dressing - toss to combine.
    Add the salad to bowls and top with chow mein noodles

Notes

This salad can be made with lots of variations and turns out well.  If you prefer a vegetarian version adding shelled edamame adds a boost of protein without the chicken.  The coconut aminos give a similar flavor and lower salt option to soy sauce but the real thing works as well.

Nutrition

Calories: 587kcal | Carbohydrates: 39g | Protein: 45g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 105mg | Sodium: 704mg | Potassium: 821mg | Fiber: 8g | Sugar: 10g | Vitamin A: 1120IU | Vitamin C: 72mg | Calcium: 134mg | Iron: 3mg