5 Delicious Healthy Salads That Are Fresh and Filling

DESIGN

BY SHOAIB  | AUGUST 6, 2022

HEALTHY SALADS

Reboot your lunch routine with these healthy salads that offer all the nutritional benefits of heaps of greens (reds and oranges, too), yet are satisfying and truly delicious. No matter which types of salads you crave, make sure to start with a healthy salad dressing, preferably one that’s homemade.

1. Roasted Butternut Squash Salad With Tahini Vinaigrette

Your taste buds will thank you for this fresh, delicious squash recipe.
If you’re looking for a hearty side dish or a light vegetarian dinner, a roasted butternut squash salad is the perfect dish for you. This version, drizzled with a tahini dressing, has all of the best flavors of fall, but can be made any time of year.

Ingredients

1 small butternut squash (about 1¼ pounds), cut into ½-inch-thick wedges or half moons

2 medium red onions, cut into 1-inch wedges

2 tbsp olive oil

Kosher salt and pepper

1/4 c tahini

2 tsp grated lemon zest plus 2 Tbsp lemon juice

2 tbsp water

4 c baby kale

1/4 c cilantro, chopped

1/4 c sliced almonds, toasted

Directions

Heat oven to 450°F. On large rimmed baking sheet, toss squash and onions with 2 tablespoons oil and ¼ teaspoon each salt and pepper. Roast until golden brown and tender, 25 to 35 minutes.

Meanwhile, in bowl, whisk together tahini, lemon juice, water, and ¼ teaspoon salt, adding additional water if dressing is too thick.

Toss squash with kale and arrange on a platter. Drizzle with dressing and sprinkle with lemon zest, cilantro, and almonds.

2. Greek Salad Recipe

We’re loading up the briny capers for maximum flavor.
Flavorful capers give this go-to Mediterranean dish a serious boost of flavor, while a pinch of confectioners’ sugar balances the tartness for the perfect zesty bite. Consider this our go-to Greek salad recipe.

Ingredients

3 tbsp red wine vinegar 

2 tbsp olive oil

2 tsp confectioners’ sugar

Kosher salt and pepper

2 tbsp capers, drained and roughly chopped

1 tsp chopped fresh oregano

1 lb mixed cherry, grape, and campari tomatoes (halved or cut into wedges)

8 oz Persian cucumbers, cut into 1/4-in.-thick rounds

1/2 very small red onion, thinly sliced

1/3 c pitted Kalamata olives, halved

Feta cheese, cut into small cubes, for serving


Directions

In small bowl, whisk together vinegar, oil, sugar, and 1/4 teaspoon each salt and pepper. Stir in capers and oregano. 

Arrange tomatoes and cucumbers on a platter and scatter onion and olives on top. Spoon dressing over salad and serve with feta if desired. 

3. Salmon with Grapefruit and Lentil Salad

This hearty dinner, full of protein-packed lentils and heart-healthy salmon, takes only 15 minutes to cook.

Ingredients

2 tbsp olive oil, divided

1 1/4 lb skinless salmon fillet

Kosher salt and pepper

2 tbsp red wine vinegar

15-ounce can lentils, rinsed

1 small English cucumber, cut into pieces

1 pink grapefruit, peel and pith removed, cut into pieces

4 small radishes, thinly sliced

6 c. arugula

Directions

Heat 1 tablespoon oil in a large nonstick skillet on medium. Cut salmon into 4 pieces and season with 1/4 teaspoon each salt and pepper. Cook until golden brown, about 7 minutes. Turn salmon over and continue cooking until just opaque throughout, about 2 minutes more.

Meanwhile, in a large bowl, whisk together vinegar and remaining Tbsp oil. Add lentils and toss to coat
then toss with cucumber, grapefruit and radishes. Fold in arugula and serve with salmon.

4. White Bean and Tuna Salad with Basil Vinaigrette

This easy dinner is loaded with veggies and topped with an herby dressing. Best of all, it’s gluten-free and a perfect weeknight meal.

Ingredients

Kosher salt and pepper

12 oz green beans, trimmed and halved

1 small shallot, chopped

1 c lightly packed basil leaves

3 tbsp olive oil

1 tbsp red wine vinegar

4 c torn lettuce

15-oz can small white beans, rinsed

5-oz cans solid white tuna in water, drained

4 soft-boiled eggs, halved

Directions

Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.

Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth.

Transfer half of dressing to large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs.

5. Grilled Sweet Potatoes With Lemon-Herb Sauce

The lemon-herb sauce and cooling Greek yogurt make this winter starch summer-ready.
This grilled sweet potato recipe takes the winter staple on a warm-weather vacay with a zesty topper and cooling Greek yogurt side. Turns out sweet potatoes aren’t just for marshmallow-topped casseroles, they also make a mouthwatering grilled side (or vegetarian main!) that wouldn’t be out of place among a summery spread. Our quick and easy grilling method, plus a fast and flavorful topping makes this grilled sweet potato recipe about as far away from a casserole — and any remaining winter weariness — as you can get.

Ingredients

1/2 small red onion, finely chopped

2 tbsp grated lemon zest plus 1/4 cup juice

2 lb sweet potatoes, well scrubbed and sliced into 1/4-in.-thick rounds

3 tbsp olive oil, divided, plus more for serving

Kosher salt and pepper

1 small fresno chile, seeded and finely chopped

2 tbsp hemp seed (optional)

1/4 c fresh mint, chopped

Plain Greek yogurt, for serving


Directions

Heat grill on medium. In small bowl, combine onion and lemon juice. Let sit, tossing occasionally.

In large bowl, toss sweet potatoes with 2 tablespoons oil and 1/4 teaspoon each salt and pepper. Grill until slightly charred and tender, 4 to 5 minutes per side.

Into bowl with onions, stir lemon zest, chile, hemp (if using), and remaining tablespoon oil, then stir in mint. Makes 1/2 cup relish.

Spread Greek yogurt (if using) onto a platter and drizzle with oil. Arrange sweet potatoes over yogurt and spoon mint relish on top. 

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