Many people prefer the Mediterranean diet because most of these recipes are very good for the body. It combines deliciousness and healthiness and is suitable for all people. The salads here are super tasty and will fill you up. These great salads can be your regular meals and they have hearty foods. Try them if you like fresh vegetables and good protein. This section features five salad recipes that are both filling and delicious.
1. **Spinach Salad with Quinoa, Chicken & Fresh Berries**: Quinoa is the main ingredient in this dish and it adds a nutty texture and flavor. Together with the tender chicken, spinach and berries, it looks good and tastes great. The honey mustard dressing brings all the flavors together nicely. Pack it for a work lunch or picnic that people will love.
Recipe details: Quinoa Salad
Prep time: 20 min Inactive time:
Cook time: 20 min Total time: 40 min
Level: Easy Servings: 8 servings
Total weight: 934.0 g Calories: 973.9 kcal
Energy: 973.9 kcal Protein: 45.0 g
Carbs: 161.7 g Fat: 17.6 g
Dish Tags: middle eastern, salad, lunch/dinner, High-Fiber, Mediterranean, Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Sulfites
Ingredients:
12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
1 small red onion, cut into 1/4-inch cubes
1 large tomato, cored, seeded, and diced
1 bunch Italian parsley leaves, chopped
2 bunches mint leaves, chopped
1/2 cup extra-virgin olive oil
1/4 cup red wine vinegar
1 lemon, juiced
1 1/2 teaspoons salt
3/4 teaspoon freshly ground black pepper
4 heads endive, trimmed and separated into individual spears
1 avocado, peeled, seeded and diced, for garnish
Cooking steps:
1. Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.
2. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.
Get the recipe: Quinoa Salad
2. **Massaged Kale Salad with Lemon & Almonds**: I understand that kale isn’t a favorite for all, but this recipe has a twist that might make you want to give it a try. Rub the kale with lemon and oil to soften it and make it taste better. Add in the crunch of the almonds and the saltiness of the cheese, and it’s simple and delicious. This salad is full of multivitamins, did you know that? Kale is full of beneficial substances and almonds contain healthy fats. Anyway, it helps to include more greens in your diet plan.
Recipe details: Massaged Kale Salad
Prep time: 20 min Inactive time:
Cook time: Total time: 20 min
Level: Easy Servings: 4 servings
Total weight: 580.7 g Calories: 1239.0 kcal
Energy: 1239.0 kcal Protein: 34.2 g
Carbs: 112.1 g Fat: 82.5 g
Dish Tags: american, salad, lunch/dinner, Low-Sodium, Kidney-Friendly, Vegan, Vegetarian, Pescatarian, Dairy-Free, Soy, Sulfites
Ingredients:
1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher salt
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas (pumpkin seeds), about 2 rounded tablespoons
Cooking steps:
1. In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
2. In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes. Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.
Get the recipe: Massaged Kale Salad
3. **Baked Fish Tacos with Easy Pineapple Coleslaw (in Salad Form)**: This is actually for tacos, but can be made into a salad. Put the fish and coleslaw on top of the veggies, not the shells. Making it into a salad is light and keeps all the flavor. Fish and coleslaw go together for a fresh and filling meal.
4. **Caprese Salad with Lentils & Basil**: This Mediterranean-inspired Caprese Salad is based on fresh tomatoes and creamy mozzarella cheese. The lentils provide protein and fiber to keep you fuller longer. Topped with a simple balsamic vinaigrette and fresh basil leaves.
This salad can be served for lunch or as a lively side dish. You can also experiment with different tomatoes to add color and natural sweetness. If you like to be adventurous, add pine nuts for a crunchy salad.Caprese is simple, but adding lentils will make the dish heartier and more nutritious.
Recipe details: Caprese Salad
Prep time: 10 min Inactive time:
Cook time: Total time: 10 min
Level: Easy Servings: 4 to 6 servings
Total weight: 984.1 g Calories: 1148.4 kcal
Energy: 1148.4 kcal Protein: 67.6 g
Carbs: 35.4 g Fat: 84.4 g
Dish Tags: italian, salad, lunch/dinner, Low-Carb, Sugar-Conscious, Keto-Friendly, Vegetarian, Pescatarian, Mediterranean, Sulfites
Ingredients:
3 vine-ripe tomatoes, 1/4-inch thick slices
1 pound fresh mozzarella, 1/4-inch thick slices
20 to 30 leaves (about 1 bunch) fresh basil
Extra-virgin olive oil, for drizzling
Coarse salt and pepper
Cooking steps:
1. Layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each, on a large, shallow platter. Drizzle the salad with extra-virgin olive oil and season with salt and pepper, to taste.
Get the recipe: Caprese Salad
5. **Orzo Salad with Sun-Dried Tomatoes & Arugula**: Orzo is a small pasta that looks like rice, and it’s definitely the star here. Tender orzo pasta is paired with pungent arugula, tomatoes and olives. Topped with feta cheese and a lemon olive oil dressing mix.
Sometimes you can easily prepare this salad ahead of time. It can be the easiest choice for your meal prep. Rich in Mediterranean foods, this salad is incredibly healthy and satisfying.
Recipe details: Pasta with Sun-Dried Tomatoes
Prep time: 15 min Inactive time:
Cook time: 12 min Total time: 27 min
Level: Easy Servings: 6 to 8 servings
Total weight: 834.7 g Calories: 1473.9 kcal
Energy: 1473.9 kcal Protein: 58.5 g
Carbs: 217.7 g Fat: 44.5 g
Dish Tags: italian, main course, lunch/dinner, Balanced, Vegetarian, Pescatarian, Mediterranean, Egg-Free, Peanut-Free, Sulfites
Ingredients:
1/2 pound fusilli (spirals) pasta
Kosher salt
Olive oil
1 pound ripe tomatoes, medium-diced
3/4 cup good black olives, such as kalamata, pitted and diced
1 pound fresh mozzarella, medium-diced
6 sun-dried tomatoes in oil, drained and chopped
5 sun-dried tomatoes in oil, drained
2 tablespoons red wine vinegar
6 tablespoons good olive oil
1 garlic clove, diced
1 teaspoon capers, drained
2 teaspoons kosher salt
3/4 teaspoon freshly ground black pepper
1 cup freshly grated Parmesan
1 cup packed basil leaves, julienned
Cooking steps:
1. Cook the pasta in a large pot of boiling salted water with a splash of oil to keep it from sticking together. Boil for 12 minutes, or according to the directions on the package. Drain well and allow to cool. Place the pasta in a bowl and add the tomatoes, olives, mozzarella, and chopped sun-dried tomatoes.
2. For the dressing, combine the sun-dried tomatoes, vinegar, olive oil, garlic, capers, salt, and pepper in a food processor until almost smooth.
3. Pour the dressing over the pasta, sprinkle with the Parmesan and basil, and toss well.
Get the recipe: Pasta with Sun-Dried Tomatoes
6. **Roasted Vegetable & Farro Salad with Tahini Dressing**: Farro is an ancient grain that is the foundation of this hearty salad. This salad calls for roasted vegetables, a step that adds a smoky flavor to the salad that you’ll love. Plus the creamy tahini dressing brings all the flavors together and is perfect for serving. Adding cilantro and sesame seeds might add even more flavor. This dish is as pretty as it is delicious.
Recipe details: Farro Salad with Tomatoes and Herbs
Prep time: 20 min Inactive time:
Cook time: 35 min Total time: 55 min
Level: Easy Servings: 6 servings
Total weight: 1950.6 g Calories: 1543.7 kcal
Energy: 1543.7 kcal Protein: 44.8 g
Carbs: 223.6 g Fat: 61.7 g
Dish Tags: italian, salad, lunch/dinner, Balanced, High-Fiber, Vegan, Vegetarian, Pescatarian, Mediterranean, Dairy-Free
Ingredients:
4 cups water
10 ounces farro (about 1 1/2 cups)
2 teaspoons salt, plus more to taste
1 pound tomatoes, seeded and chopped
1/2 sweet onion (recommended: Walla Walla) chopped
1/4 cup snipped fresh chives
1/4 cup finely chopped fresh Italian parsley leaves
1 large garlic clove, minced
2 tablespoons balsamic vinegar
Freshly ground black pepper
1/4 cup extra-virgin olive oil
Cooking steps:
1. Combine the water and farro in a medium saucepan. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes. Drain well, and then transfer to a large bowl to cool.
2. Add the tomatoes, onion, chives, and parsley to the farro, and toss to combine.
3. In a medium bowl, whisk together the garlic, vinegar, salt, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.
4. The salad can be refrigerated overnight. Bring to room temperature before serving.
Get the recipe: Farro Salad with Tomatoes and Herbs
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Wrapping up recipes, one thing clear: healthy not boring at all. Recipes showcase diet’s variety, make incorporating meals easy all the time. Chef or newbie, these salads are sure inspire adventure for anyone trying.
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