Beauty Buzz/Blog Biz | Summer Salad Entrées
- Hearty Summer Salad Entrées
- Tips for Making Quick, Easy Salads
- Template for a satisfying salad
- Adding animal protein to your salad
- Summer Entrée Salad
- Black Bean and Quinoa Tabbouleh Entrée Salad
- Links to Alicia Connor’s Socials
- Author Bio
- Image Descriptions
Hearty Summer Salad Entrées
These salads are a full meal. Seriously!
These hearty summer salad entrées include a variety of essential nutritional ingredients. Plus, they are packed with vegetables!
Eating a variety of vegetables ensures that you “eat the rainbow.” Vegetables provide lots of nutrients and phytonutrients that protect your health through antioxidants and anti-inflammatory agents.
Tips for Making Quick, Easy Salads
With some preparation and planning, you can create a system to easily bust out a hearty, satisfying salad in minutes!
It can seem like a salad would take a long time to assemble, but you can simplify your process by using ready-prepared or ready-cooked vegetables like these:
- Pre-shredded cabbage and/or carrots
- Pre-cooked beets
- Canned or frozen artichoke hearts, and frozen peas (if frozen, warm in the microwave)
- YOUR leftover cooked vegetables! (hot, cold, or room temperature)
Template for a satisfying salad
What makes a salad into a satisfying meal? Protein, carbohydrates with energy and fiber, and non-starchy vegetables!
This basic template will give you structure so that you can get creative with your salad entrée. Use these 5 elements as a template to build your own salad entrée, and personalize the template to your preferences.
- Lettuce / Green leafy vegetables
- Hearty vegetables (high in fiber!) e.g. Cauliflower, broccoli, cabbage, asparagus, beets, carrots, snap peas, artichokes, (raw) white button or enoki mushrooms, or cooked mushrooms.
- Protein: e.g. Beans, lentils, edamame, quinoa, farro, or animal proteins
- Vinaigrette / Salad Dressing
- *Optional Flavor Additions: e.g. fresh/dried herbs, nuts, seeds, olives/olive tapenade, sprouts, cheese, bacon (or meat-free “bacon”) bits, or nutritional yeast.
For Optional Flavor Additions like cheese, nuts, seeds, and olives, be cautious: these are extras! They are nutritionally dense and high in calories, and they add up quickly. If you’re using 3 of these, opt for just a sprinkle of each. Or you can use only 1-2 of them.
Adding animal protein to your salad:
These are delicious, vegetarian, stand-alone salads! If you want to add meat or fish, add 1-2 ounces of roasted chicken, wild salmon, or sardines. Some salads may benefit from a hard-cooked egg or poached egg.
Summer Salad Entrée
Makes 1 serving.
In a large bowl, add the following:
- Lettuce (about 2-3 cups or handfuls) A mixture of the following:
- Chopped red, green, or Napa cabbage
- Hearty Vegetables (1-2 cups or handfuls, raw or cooked) A mixture of the following:
- Radish (raw & sliced, or roasted)
- Snap peas
- Artichoke hearts
- ¼ cup Fresh or frozen English peas (if frozen, heat them up first)
- If desired, substitute ¼ cup cooked quinoa for peas.
- ¼-½ cup Black beans
- 1 Hard-boiled egg or poached egg
- Citrus vinaigrette In a small bowl or jar, mix:
- Juice of ½ lemon or ½ lime, or a combination of the two
- 1 Tbsp Extra virgin olive oil
- Pinch Sea salt
- Freshly ground black pepper
- Add ½-1 teaspoon red wine vinegar, cider vinegar, or sherry vinegar, if you prefer a little more vinegar in your salad.
- Adjust vinaigrette to taste.
Start by using just some of the vinaigrette on the salad. Toss, taste, and see if you need to add more.
- Optional Flavor Additions, to top your salad:
- 1 Tbsp or less, pumpkin seeds
- A sprinkle of raw scallion/green onion, or 2 grilled caramelized green onions, or about 6 chopped chives.
- Sprinkle 4-8 fresh, torn mint leaves.
Black Bean and Quinoa Tabbouleh Entrée Salad
Serve this salad on greens, for another hearty entrée option.
Makes 1 serving.*
Start by following the recipe for Black Bean and Quinoa Tabbouleh.
In a large bowl, assemble:
- 2-4 cups or handfuls Earthbound “Power greens” or spinach/arugula mix
- 1-2 cups Black bean quinoa tabbouleh
Toss, and taste.
Add more vinegar or lemon juice if the salad needs more flavor.
*Note: If you have a specific health goal in mind, it’s best to work one-on-one with a dietitian like myself to give you personalized information for your goals.
Want more salad ideas? Check out Chickpea Salad with Roasted Carrots and Lamb Sausage.
By Alicia Connor, MA RDN & Chef
Links to Alicia Connor’s Socials:
- Quick & Delish on YouTube: https://www.youtube.com/channel/UCT0DBT0dF_qEeiePwcxamMw
- Quick & Delish on Instagram: https://www.instagram.com/quick_delish/?hl=en
- Quick & Delish on Facebook: https://www.facebook.com/aliciaconnorrd/
- Join Alicia Connor’s email list: quickanddelish.ck.page/cheers-to-your-health
- “Sign up for Alicia Connor’s Virtual Meal Planning Series in October 2021: http://bit.ly/fall2021mealplanning“
Alicia Connor is a registered dietitian nutritionist and chef who lives in San Francisco. She is passionate about healthy cooking, with a focus on simplifying meal planning and making healthy eating easier. Alicia built a successful career as a chef, working at one of the top restaurants in San Francisco. But as her vision declined due to a hereditary condition, she decided to focus on a career with longevity and returned to school to become a dietitian.
In her current role as a registered dietitian nutritionist and chef, she is always passionately working towards peoples’ health. In February 2019, she founded Quick & Delish, a video cooking series on YouTube, where she presents easy recipes with minimal steps, for flavorful, balanced meals. She’s writing an e-cookbook and gives virtual meal planning workshops year-round. And she works with clients one-on-one to build good habits, simplify meal planning, and create an actionable plan to meet their health goals. You can read more about her passion for health in Today’s Dietitian.
- The header image is Black Bean & Quinoa Tabbouleh.
- Chickpea salad with roasted carrots and lamb sausage.
- Black Bean & Quinoa Tabbouleh is identical to the header image.
- The author’s bio photo is an upper-body shot of Alicia Connor a pretty brunette with short-cropped hair wearing a denim jacket with a white tee.