Looking for a nutritious and delicious meal that’s quick to prepare? Look no further than these 20 hearty filling salad recipes! Salads are often thought of as light and refreshing, but with the right combination of ingredients, they can be incredibly satisfying and filling. From classic combinations like quinoa and chickpea power salads to international-inspired creations like Thai peanut noodle salads, there’s something on this list for everyone.
In this article, we’ll explore 20 unique and mouthwatering salad recipes that are packed with nutrients and flavor. Whether you’re a vegetarian, vegan, gluten-free, or just looking for a healthy meal option, these salads are sure to please. So grab your favorite greens and let’s get started!
Quinoa and Chickpea Power Salad
A nutrient-dense salad packed with protein-rich quinoa, fiber-filled chickpeas, and a medley of fresh vegetables. This recipe is perfect for a quick lunch or dinner that’s both healthy and flavorful.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can chickpeas (15 ounces), drained and rinsed
– 1 red bell pepper, diced
– 1 small red onion, thinly sliced
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using water or broth.
2. In a large bowl, combine cooked quinoa, chickpeas, bell pepper, onion, garlic, and parsley.
3. In a small bowl, whisk together olive oil and lemon juice.
4. Pour dressing over the quinoa mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15-20 minutes
Grilled Chicken Caesar Salad with Avocado
Elevate your classic Caesar salad by adding grilled chicken and creamy avocado. This simple yet flavorful recipe is perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– 1/4 cup Caesar dressing
– 4 cups romaine lettuce
– 1 ripe avocado, diced
– 1 cup croutons
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic, and lemon zest. Brush both sides of the chicken with the mixture.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, chop the romaine lettuce into bite-sized pieces.
5. Slice the grilled chicken into strips.
6. In a large bowl, combine chopped lettuce, sliced chicken, diced avocado, and croutons.
7. Drizzle with Caesar dressing and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Lentil and Roasted Vegetable Salad
This hearty salad combines protein-rich lentils with a medley of roasted vegetables, perfect for a healthy and satisfying meal or snack. The addition of tangy feta cheese adds a nice contrast to the earthy flavors.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 large onion, peeled and chopped
– 2 cloves garlic, minced
– 2 large carrots, peeled and chopped
– 2 large zucchinis, sliced
– 1 red bell pepper, seeded and chopped
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a medium saucepan, bring lentils and 2 cups water to a boil. Reduce heat, cover, and simmer for 20-25 minutes or until tender.
3. Toss vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a large bowl, combine cooked lentils, roasted vegetables, and feta cheese (if using). Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Southwest Black Bean and Corn Salad
A flavorful and nutritious salad perfect for a quick lunch or dinner, this Southwest Black Bean and Corn Salad combines the bold flavors of black beans, corn, and spices with the freshness of cilantro and lime.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine black beans, corn kernels, and red bell pepper.
2. Squeeze lime juice over the mixture and toss to coat.
3. Sprinkle cilantro, cumin, salt, and pepper over the top and stir until combined.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: None! This salad is ready in just a few minutes of prep time.
Asian Sesame Tofu Salad
A refreshing and flavorful salad that combines crispy tofu, crunchy vegetables, and savory sesame dressing. Perfect as a light lunch or dinner option.
Ingredients:
– 1 block of extra-firm tofu, drained and cut into small cubes
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 cup sliced red bell pepper
– 1 cup sliced cucumber
– 1/4 cup chopped scallions
– 2 tablespoons sesame oil
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– Salt and pepper to taste
– Sesame seeds for garnish (optional)
Instructions:
1. Preheat the oven to 400°F (200°C). Toss the tofu with a pinch of salt and spread on a baking sheet. Bake for 15-20 minutes or until crispy.
2. In a large bowl, combine the mixed greens, red bell pepper, cucumber, and scallions.
3. In a small bowl, whisk together sesame oil, soy sauce, rice vinegar, and honey to make the dressing. Season with salt and pepper to taste.
4. Add the baked tofu to the salad and toss gently to combine. Drizzle the sesame dressing over the top and garnish with sesame seeds if desired.
Cooking Time: 20-25 minutes
Mediterranean Farro Salad with Feta
This hearty salad combines nutty farro with the bright flavors of the Mediterranean, featuring juicy tomatoes, creamy feta, and a tangy dressing. Perfect for a light lunch or dinner.
Ingredients:
– 1 cup cooked farro
– 2 cups mixed greens (such as arugula, spinach, and parsley)
– 1 pint cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 1/4 cup extra-virgin olive oil
– 2 tablespoons freshly squeezed lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked farro, mixed greens, cherry tomatoes, and feta cheese.
2. In a small bowl, whisk together olive oil, lemon juice, and garlic.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None required! This salad is ready in just a few minutes of assembly.
Roasted Sweet Potato and Kale Salad
Roasted Sweet Potato and Kale Salad Recipe
A deliciously healthy salad that combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale, perfect for a quick weeknight dinner or as a side dish.
Ingredients:
– 2 large sweet potatoes
– 1 bunch of curly kale, stems removed and discarded
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– Optional: 1/4 cup crumbled goat cheese for added creaminess
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut sweet potatoes into 1-inch cubes and toss with 1 tablespoon olive oil, salt, and pepper.
3. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
4. In a large skillet, heat remaining 1 tablespoon olive oil over medium-high heat.
5. Add kale to the skillet in batches, cooking until wilted (about 2-3 minutes per batch).
6. In a large bowl, combine roasted sweet potatoes and wilted kale.
7. Drizzle with apple cider vinegar and toss to combine.
8. Top with crumbled goat cheese if desired.
Cooking Time: 35-40 minutes
Greek Orzo Salad with Olives and Cucumber
This refreshing salad is perfect for a light lunch or as a side dish for your next Greek-inspired dinner party. The combination of chewy orzo, crunchy cucumber, salty olives, and tangy feta cheese will transport you to the Mediterranean coast.
Ingredients:
– 1 cup orzo
– 2 cups water
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1 large cucumber, peeled and diced
– 1/2 cup pitted green olives, sliced
– 1/2 cup crumbled feta cheese
– Salt and pepper to taste
– Fresh parsley or dill, chopped (optional)
Instructions:
1. Cook the orzo according to package instructions using 2 cups of water. Drain and set aside.
2. In a large bowl, whisk together olive oil, garlic, salt, and pepper.
3. Add the cooked orzo, cucumber, olives, and feta cheese to the bowl. Toss until well combined.
4. Season with additional salt and pepper if needed.
5. Garnish with chopped parsley or dill, if desired.
Cooking Time: 20 minutes
Buffalo Chicken Salad with Blue Cheese
This recipe combines the bold flavors of buffalo chicken with the creaminess of blue cheese, all wrapped up in a refreshing salad. Perfect for game day gatherings or a quick lunch.
Ingredients:
– 1 pound cooked chicken breast, cut into bite-sized pieces
– 1/2 cup buffalo wing sauce (Frank’s RedHot)
– 1/4 cup crumbled blue cheese
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber slices
– 1/4 cup red onion, thinly sliced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chicken pieces, buffalo wing sauce, and blue cheese.
2. Toss until the chicken is fully coated with the buffalo sauce and blue cheese crumbles are evenly distributed.
3. In a separate bowl, combine mixed greens, cherry tomatoes, cucumber slices, and red onion.
4. Add the buffalo chicken mixture to the salad bowl and toss gently.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 10 minutes
Beef and Barley Salad with Mustard Dressing
A hearty and flavorful salad that combines the savory taste of beef, nutty flavor of barley, and a tangy kick from mustard dressing. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound cooked beef (such as roast beef or grilled steak), sliced into thin strips
– 1 cup cooked barley
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled blue cheese (optional)
– 2 tablespoons Dijon mustard
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked beef, barley, mixed greens, cherry tomatoes, and blue cheese (if using).
2. In a small bowl, whisk together Dijon mustard and olive oil.
3. Pour the dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 15 minutes
Spinach and Strawberry Salad with Pecans
A sweet and savory twist on the classic green salad, this recipe combines fresh spinach leaves with juicy strawberries, crunchy pecans, and a tangy vinaigrette.
Ingredients:
– 4 cups fresh baby spinach
– 1 pint fresh strawberries, hulled and sliced
– 1/2 cup chopped pecans
– 1/4 cup olive oil
– 2 tablespoons balsamic vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the fresh spinach leaves.
2. Arrange the sliced strawberries on top of the spinach.
3. Sprinkle the chopped pecans over the strawberry layer.
4. In a small bowl, whisk together the olive oil and balsamic vinegar.
5. Drizzle the vinaigrette over the salad and toss to combine.
6. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Thai Peanut Noodle Salad
A refreshing and flavorful salad that combines the creaminess of peanut sauce with the crunch of noodles and vegetables.
Ingredients:
– 8 oz rice noodles
– 1/2 cup creamy natural peanut butter
– 1/4 cup soy sauce
– 1/4 cup honey
– 2 tbsp lime juice
– 1 tsp grated ginger
– 1/4 tsp red pepper flakes (optional)
– 2 cups mixed vegetables (bell peppers, carrots, snap peas, etc.)
– Salt and pepper to taste
– Chopped peanuts and cilantro for garnish (optional)
Instructions:
1. Cook noodles according to package instructions. Drain and set aside.
2. In a blender or food processor, combine peanut butter, soy sauce, honey, lime juice, ginger, and red pepper flakes (if using). Blend until smooth.
3. In a large bowl, combine cooked noodles, mixed vegetables, and peanut sauce. Toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped peanuts and cilantro (if desired).
6. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 15 minutes
Warm Bacon and Brussels Sprout Salad
Start your day with a flavorful and nutritious salad that combines the sweetness of caramelized Brussels sprouts with the smokiness of crispy bacon.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 6 slices of thick-cut bacon
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper.
3. Spread the sprouts on a baking sheet in a single layer and roast for 20-25 minutes or until caramelized.
4. Meanwhile, cook the bacon slices in a skillet over medium heat until crispy.
5. In a small bowl, whisk together apple cider vinegar and Dijon mustard.
6. Combine the roasted Brussels sprouts, crispy bacon, and dressing in a serving bowl.
Cooking Time: 25-30 minutes
Tuna and White Bean Salad with Lemon Dressing
This refreshing salad combines the protein-rich flavors of tuna and cannellini beans with a bright and citrusy lemon dressing, making it perfect for a quick lunch or dinner.
Ingredients:
– 1 can of tuna in water (drained and flaked)
– 1 cup cooked cannellini beans
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine tuna, cannellini beans, red bell pepper, and parsley.
2. In a small bowl, whisk together lemon juice and olive oil to make the dressing.
3. Pour the dressing over the tuna mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Roasted Beet and Goat Cheese Salad
A sweet and savory salad that combines the natural sweetness of roasted beets with the tanginess of goat cheese, perfect for a light yet satisfying meal.
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– Salt and pepper to taste
– 8 oz goat cheese, crumbled
– 1/4 cup chopped fresh parsley
– 2 tbsp balsamic vinegar
– 1 tsp honey
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes or until tender.
3. Let beets cool, then peel and slice into wedges.
4. In a small bowl, whisk together olive oil, salt, and pepper.
5. Toss sliced beets with the olive oil mixture to coat.
6. Arrange beets on a serving plate, top with crumbled goat cheese, and sprinkle with parsley.
7. Drizzle balsamic vinegar and honey over the salad.
Cooking Time: 50 minutes
Mexican Street Corn Salad
This vibrant salad combines the sweetness of corn with the tanginess of lime and the spiciness of chili powder, making it a perfect side dish or light lunch. With only 15 minutes of prep time, you can enjoy this delicious Mexican-inspired salad in no time!
Ingredients:
– 2 cups cooked corn kernels
– 1/4 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 teaspoon chili powder
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine corn kernels, red bell pepper, and cilantro.
2. In a small bowl, whisk together lime juice and chili powder.
3. Pour the lime-chili mixture over the corn mixture and toss to coat.
4. Drizzle with olive oil and season with salt and pepper to taste.
Cooking Time: 15 minutes
Apple Walnut Salad with Maple Vinaigrette
Celebrate the flavors of fall with this refreshing salad, featuring crisp apples, crunchy walnuts, and a hint of maple sweetness.
Ingredients:
– 4-6 cups mixed greens
– 1 large apple, diced (Granny Smith or Fuji work well)
– 1/2 cup chopped walnuts
– 1/4 cup crumbled blue cheese (optional)
– 1/4 cup Maple Vinaigrette (recipe below)
– Salt and pepper to taste
Maple Vinaigrette:
– 2 tablespoons pure maple syrup
– 2 tablespoons apple cider vinegar
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
Instructions:
1. In a large bowl, combine mixed greens, diced apple, and chopped walnuts.
2. If using blue cheese, crumble it over the salad.
3. Drizzle Maple Vinaigrette over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Shrimp and Avocado Salad with Cilantro Lime Dressing
A refreshing summer salad that combines the sweetness of avocado with the tanginess of cilantro lime dressing, all tied together with succulent shrimp.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/4 cup chopped fresh cilantro
– Juice of 1 lime (about 2 tablespoons)
– Salt and pepper to taste
– 2 cups mixed greens (arugula, spinach, etc.)
Instructions:
1. In a large skillet, sauté the shrimp in a little oil until pink and cooked through.
2. In a separate bowl, whisk together cilantro, lime juice, salt, and pepper to make the dressing.
3. In a large serving bowl, combine mixed greens, diced avocado, and cooked shrimp.
4. Drizzle the Cilantro Lime Dressing over the salad and toss to coat.
5. Serve immediately.
Cooking Time: 10-12 minutes (including cooking time for shrimp)
Caprese Pasta Salad with Balsamic Glaze
This classic Italian-inspired pasta salad combines the freshness of tomatoes, mozzarella, and basil with the richness of a balsamic glaze. Perfect for potlucks, picnics, or a quick weeknight dinner.
Ingredients:
– 8 oz pasta of your choice (e.g., bowtie or penne)
– 2 large tomatoes, diced
– 1 cup fresh mozzarella cheese, sliced
– 1/4 cup chopped fresh basil
– 2 tbsp olive oil
– Salt and pepper to taste
– Balsamic glaze (store-bought or homemade)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, diced tomatoes, sliced mozzarella, and chopped basil.
3. Drizzle olive oil over the salad and season with salt and pepper to taste.
4. Spoon balsamic glaze over the salad just before serving.
Cooking Time: 15-20 minutes
Moroccan Carrot and Chickpea Salad
This vibrant salad combines the natural sweetness of carrots with the creamy texture of chickpeas, all wrapped up in a flavorful Moroccan-inspired dressing. Perfect as a side dish or added to a bed of greens for a satisfying lunch.
Ingredients:
– 4 medium carrots, peeled and grated
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tbsp olive oil
– 2 tbsp freshly squeezed lemon juice
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a large bowl, combine grated carrots and chickpeas.
2. In a small bowl, whisk together olive oil, lemon juice, cumin, smoked paprika, salt, and pepper.
3. Pour the dressing over the carrot-chickpea mixture and toss to coat.
4. Garnish with chopped parsley or cilantro, if desired.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: 10 minutes
Summary
Get ready to revolutionize your salad game with these 20 hearty and filling recipes! From Quinoa and Chickpea Power Salad to Mediterranean Farro Salad with Feta, each dish is packed with nutritious ingredients and bold flavors. Savor the taste of Grilled Chicken Caesar Salad with Avocado or try the spicy kick of Buffalo Chicken Salad with Blue Cheese. For a lighter option, indulge in Spinach and Strawberry Salad with Pecans or Thai Peanut Noodle Salad. Whatever your craving, these recipes are sure to satisfy your hunger and nourish your body.
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