45 Easy, Delicious and Healthy Salad Recipes

Chickpea and vegetable salad

It has no mystery. Take some pot chickpeas, cooked and drained, and mix them with onion, green pepper, tomato, lettuce (or whatever vegetable you have on hand in the fridge).

For seasoning, just add a little oil, vinegar and salt. So easy and so fast.

Jars with radish and strawberry salad

The trick here is to present it in an attractive and appetizing way. In some reused mason jars, put green sprouts, carrot and cheese cubes, radishes cut into slices, and strawberries. And then season to taste. An idea as simple as it is tasty and effective.

You can also serve it in glasses.

Tabboule with mint and tomatoes

Whether you use precooked couscous or hydrate the wheat semolina yourself (three minutes is enough), it 's super easy to make. You just have to mix it with tomatoes cut in half, cucumber, green and red pepper, some mint leaves, and lemon juice.

To make it look like this, you can plate it with the help of a kitchen ring, or using a bowl that you then turn over.

Avocado, mango and strawberry salad

Here you have a proposal full of smells, colors and flavors that not only enters by sight, but is also delicious and is super easy to do. It is one of our favorite summer salads.

Green asparagus with smoked salmon and strawberries

As the base of the salad, we have taken some wild asparagus (but if it is not in season, you can take some from the boat and thus you save time too). And we've added smoked salmon, strawberries, herbs and seeds. It takes 15 minutes to prepare, it only has 240 calories and an irresistible look.

Pipirrana with mollet egg

Pipirrana is the classic salad of onion, cucumber, pepper and tomato cut very small that is eaten in many areas of the south of the peninsula as an accompaniment to fish, gazpachos and salmorejos. And we, to give it a more festive look, we have served it in the shape of a timpani with the help of a plating ring. And we have added a mollet egg to make it fit as a unique dish.

Poached egg with avocado and prawns

If you are looking for an easy, nutritious, attractive and inexpensive salad, the poached egg with avocado and prawns is your ideal salad. Not only does it have the triple nutritional power of egg, shrimp and avocado - rich in proteins and vitamins - but it is also very attractive for a meal or a party dinner, and for very little money if you buy the prawns already cooked .

Spiral Vegetable Salad

Don't tell us it's not appetizing. Well, best of all, it doesn't have any complications. You need cucumber, elongated red pepper, red onion, tomato, and cooked potato. Wash the vegetables and cut them all into slices.

To serve it, take a round tray, arrange the slices in a spiral and season to taste.

Avocado and orange salad

Here you have a delicious and refreshing avocado and orange salad, a vegetarian recipe and very easy to make, which only requires 15 minutes of preparation. And although it is not very light (it has 386 calories per serving), all its fats are healthy, and it gives you everything you need to face a day with energy.

Cabbage Salad

Wash the red cabbage and cut it into very fine julienne strips. Mix it with half a teaspoon of seeds, two tablespoons of oil, 1 of lemon juice, salt and pepper. Scrape a carrot, cut it into thin strips and add it. Then, add mango or roasted apple cut into slices; radishes cut into very thin slices formed into a flower; a little crumbled cottage cheese; and some sliced almonds. The result, as you can see, is spectacular.

To accentuate its sophistication, sprinkle some poppy seeds on top.

Spinach, apple and mushroom salad

It looks simply delicious and is only 180 calories. Bring fresh spinach leaves, carrot, chives, apple, mushrooms and a handful of chopped nuts. Mix all the ingredients and season with a vinaigrette made with olive oil, vinegar and, for an original touch, a pinch of fig jam or whatever you have on hand.

To prevent the mushrooms and apple from turning black, sprinkle them with lemon after washing and slicing them.

Persimmon and artichoke salad

To make this salad you can use other seasonal fruits, instead of persimmons, and canned artichoke if you want to save time. If you make it with fresh artichoke, cut it into thin slices, fry, remove and reserve. Peel the persimmon and cut it into wedges.

Assemble the salad with canons, as a base, persimmon and artichokes, and to complete some cheese shavings. Colorful and very nutritious.

Tropical salad of rice, pineapple and prawns

Cook white rice, drain it and let it cool. Add some cooked and peeled prawns. Add diced cooked ham and pineapple, and drained corn.

Mix everything well and add a little chopped chives, salt and pepper, sprinkle with oil and stir. Easy right?

Tomato and cheese salad

It is true that it is not the lightest salad of all because it has cheese, nuts and honey, which increase its nutritional power by adding protein, fat and sugar. But it's not a bomb, either. After all, it's only 225 calories, and you can lighten it up by swapping the aged cheese for fresh or low-fat cheese .

Pasta salad with artichokes

Our pasta salad with artichokes, tomatoes and fresh cheese is inspired by the classic caprese salad (tomato, mozzarella and fresh basil); in which we have changed the mozzarella for fresh cheese, and to which we have added pasta, artichokes and carrots to make it more complete.

Tofu and walnut salad

Simpler, impossible. Mix mixed lettuce leaves with a little red cabbage, carrots, and black olives .

As a stumble, add a few cubes of tofu or cheese, and some chopped walnuts. Quick, fresh and delicious.

Quinoa salad with pepper and mushrooms

In addition to being a very versatile product that can be combined with many other foods, quinoa provides us with fiber, protein and is also an excellent source of calcium. And since it is gluten-free, it is perfect for people with celiac disease. We, for example, love it in a salad with pepper and mushrooms. A recipe with quinoa that you can have ready in less than half an hour.

Timbale of white beans, zucchini and tomato

An alternative to the classic fabada (or any other heavy traditional bean-based stew) is to make a salad like this timbale of white beans, zucchini and marinated tomato. Legumes satisfy, provide fiber, reduce cholesterol … Reason why it is recommended to consume legumes at least three times a week.

Avocado, apple and chicken salad

This salad, in addition to being one of the recipes with chicken (for when you have tired of eating chicken), is ideal as a single dish. You just have to mix slices of avocado, apple, and chicken breast, and garnish with a mild vinaigrette. Rich and super nutritious.

If the avocado you have is too green, find out here how to ripen it at full speed.

Tuna salad

Here you have a light salad, but very complete. As a base, tender shoots of mixed lettuces. And as a stumble, carrot and pepper cut into thin strips, on the one hand, and tuna in crumbled olive oil , on the other.

Tuna in olive oil is considered very healthy and gives a lot of play; discover more recipes that you can make with a can of tuna and very little effort.

Asparagus, tomatoes and cottage cheese salad

In a bowl, mix wild asparagus tips (you can put them boiled, sautéed or canned) with tomatoes cut in half, crumbled cottage cheese, chopped walnuts and sunflower seeds.

Garnish with a little oil, vinegar, salt and pepper or one of our easy and tasty salad dressing.

Prawn salad with roasted potatoes

This salad has an irresistible look and only 126 calories! Only with 3 main ingredients - prawns, roasted potatoes and watercress - you will get a very sophisticated salad.

Lentil and rice salad

Mix cooked and drained lentils and rice. And add onion, carrot, red pepper and a few baby spinach leaves .

To give it a more mellow touch, you can poach the onion a little before so that it loses its acidity. Give it a try, you won't be disappointed.

Spinach salad with anchovies and dried tomatoes

It is as simple as what you see. A base of fresh spinach leaves with sundried tomatoes in oil, pickled anchovies and mozzarella cubes.

To give it a "crunchi" and original touch, you can add some chopped pistachios on top.

Grilled fruit salad

It has apricot, nectarine, cherries, apple and banana. Wash and dry all the fruits except the banana. Reserve the cherries. Cut the apricots and nectarines into thick wedges and the apple into thin slices. Peel and chop the banana. Sprinkle everything with lemon juice. Grease a grill with butter and grill the fruits separately.

Serve them mixed with the cherries, whole or pitted and cut in half. And garnish with some honey yogurt.

Avocado stuffed with salad and smoked salmon

You just have to carefully empty the avocado skin and use it as a "salad bowl" to put green sprouts, chives, carrots, avocado pulp and smoked salmon strips. Appetizing, right?

Melon salad with ham

On a bed of arugula, put balls of the melon that you like the most (this is cantaloup), Iberian ham rolls, a few mint leaves, oil, vinegar, salt and pepper. It only has 122 calories.

To make the ham more moldable, take it out of the fridge for a while before starting to cook.

Potato, spinach and ham salad

On the one hand, it is delicious because spinach goes very well with cheese and raisins. And on the other hand, it is a very balanced and nutritious dish, which works perfectly as a single dish thanks to the combination of potatoes, spinach, ham and cheese. Precisely for this reason it is never missing in our recipe book for the tupperware.

Potato and tuna salad

On the one hand, fry the tuna with very little oil, and if you want, add a splash of wine to give it more flavor. On the other hand, cut some potatoes cooked with skin, cut them into slices, and add cherry tomatoes, spring onion, green pepper, and a light dressing.

If you want to add more protein, you can add some cooked peeled prawns.

Avocado, onion and tomato salad

If you like guacamole, you will love this avocado, tomato and onion salad with sunflower seeds. Why? Well, because it has the same ingredients as the typical guacamole: avocado, tomato and onion; and the traditional dressing: lemon and chilli. But with a renewed and super appetizing look.

Escalivada with sardines

You can also make a salad with peppers, aubergines, onion or other roasted vegetables, and add sardines, anchovies, anchovies, tuna …

Rice salad with chicken and tomatoes

Like pasta, rice works super well as a base for a salad that you have to take to work, for example. Since the green leaves poach immediately.

For this you just have to cook rice (or throw one already precooked or that you have saved to save time) and add some sauteed tomatoes, some grilled or roasted chicken tacos, and the aromatic herbs that you like the most.

Pea salad

Peas are also legumes and combine the properties of these along with those of vegetables. And as you will see in this salad of sautéed peas with tomatoes and hard-boiled egg, they are not always eaten stewed and hot. They are also delicious just cooked and combined with vegetables.

Tower of potatoes, tomato and sardines

It's as simple as alternating slices of cooked potato, raw tomato, and a mince of canned sardines , chives and capers. Easy and with a super appetizing look.

Red fruits salad

There are endless salads, but few are as colorful and appetizing as our red fruit salad. A super easy to make dish that is not only vegetarian, but also 100% vegan (without a trace of ingredients of animal origin), and packed with nutrients and vitamins.

Orange and cod salad

As a base, put some peeled orange slices and, on top, red onion rings, crumbled cod, black olives, a little chopped chives, and dressing to taste. Refreshing, nutritious and delicious.

If you want it to be even more nutritious, add slices of hard-boiled egg.

Wakame and mango salad

This proposal, in addition to being light and refreshing, is delicious and ultra-easy. You just have to mix mango slices with arugula sprouts, spinach, watercress, canon or wakame seaweed, for example. And add pine nuts seeds or other nuts.

It's one of the 55 recipes to lose weight … easy and tasty!

Mushroom carpaccio

In addition to being one of the most satisfying foods that exist, mushrooms give a lot of play. Sautéed, they only provide about 150 calories and if you eat them raw, cut into thin slices as if it were a carpaccio, you reduce the fat used to the maximum , and they will fill you up sooner because you have to chew them more.

To accompany it, a tomato mince, some arugula leaves and some black olives, and lemon juice as a dressing is enough.

Greek salad

The Greek salad, made with ripe tomatoes, cucumber, red onion, black olives, feta cheese, oil, salt and oregano, will provide you with around 250 calories.

But not all salads are so balanced … Discover the hidden calories in treacherous salads.

Mussel and cockle salad

On a bed of lettuce sprouts and other green leaves, put pepper cubes, palm heart slices, tomatoes. Add some cockles and some canned mussels. And garnish with vegetable sprouts.

If you want it to be much richer, make the cockles and steamed mussels.

Tropical fruit salad and Iberian ham

Mix a few sprouts of mixed lettuce with lamb's lettuce and arugula. Top with some small pieces of tropical fruits (papaya, mango, melon, pineapple). And complete with Iberian ham shavings and some sunflower seeds.

If you want to give it a more "pro" touch, you can put the ham in a crunchy version. It's super easy. Put the strips between sheets of parchment paper and bake them for about 15 minutes in the oven preheated to 200º.

Turkey salad with pear and walnuts

To make it, sauté some strips of turkey breast for about 5-6 minutes. Once done, put them on a bed of lettuce along with pear slices washed down with lemon, and walnuts. Dress with a vinaigrette softened with a little honey. Easy right?

Garnish with chopped chives, other herbs, or sprouts.

Apple and roquefort salad

For the base, we have opted for lettuce leaves mixed with watercress. Then, we have put some slices of celery (previously washed and free of threads), some slices of red apple with skin. So, we have added a sauce based on yogurt, roquefort and a little olive oil. And finally, we have sprinkled chopped walnuts on top.

To avoid blackening the apple, sprinkle the slices with lemon juice.

Green chicken and cheese salad

This one has a mixture of escarole and arugula with tender shoots of other lettuces, tomato, ball cheese tacos and a fillet of grilled chicken breast.

For a more sophisticated touch, we added some small ears of canned corn. It has no difficulty and is delicious.

As you have seen, salads are not only the queens of many diets, but also an ideal dish to combine vegetables and other ingredients that, depending on what you put in it, can work as a starter, side or even as a single dish.

45 easy, quick and … delicious salad recipes!

Chickpea and vegetable salad
Radish and strawberry salad
Taboulé with mint and tomatoes
Avocado, mango and strawberry salad
Green asparagus with smoked salmon and strawberries
Pipirrana with mollet egg
Light lentil salad
Poached egg with avocado and prawns
Spiral Vegetable Salad
Avocado and orange salad
Cabbage Salad
Spinach, apple and mushroom salad
Persimmon and artichoke salad
Tropical salad of rice, pineapple and prawns
Tomato and cheese salad
Pasta salad with artichokes
Tofu and walnut salad
Asparagus, tomatoes and cottage cheese salad
Prawn salad with roasted potatoes
Lentil and rice salad
Spinach, anchovies and dried tomatoes salad
Grilled fruit salad
Avocado stuffed with salad and smoked salmon
Melon salad with ham
Potato, spinach and ham salad
Potato and tuna salad
Avocado, tomato and onion salad
Escalivada with sardines
Rice salad with chicken and tomatoes
Pea salad
Tower of potatoes, tomato and sardines
Red fruits salad
Orange and cod salad
Wakame and mango salad
Mushroom carpaccio
Greek salad
Mussel and cockle salad
Tropical fruit salad and Iberian ham
Turkey, pear and walnut salad
Apple and roquefort salad
Green chicken and cheese salad

Easy, quick and healthy salad bases

Lettuce and other green leaves. Lettuce and endive were the traditional base of the salad until an infinite variety of green leaves burst onto the market: lamb's lettuce, arugula, spinach … New food trends have made tender shoots and sprouts proliferate as they are considered more nutritious, but to what extent is baby vegetables more nutritious?
Vegetables and vegetables. Cooked green beans, roasted vegetables, or red cabbage, for example, can also make the base of a cold or warm salad.
Vegetables. Using lentils, chickpeas, beans and peas as the base of your salad is one of the ideas to incorporate more legumes into your diet. Despite their bad reputation for some time, legumes are so nutritionally rich that he recommends eating them at least three times a week. They satiate, provide fiber, reduce cholesterol …
Pasta, rice, couscous, quinoa … If you want to turn your salad into a unique dish, one of the tricks is to add a more nutritious base such as pasta, rice, wheat semolina or quinoa. If you don't want to go overboard, it is considered that with about 60 grams of pasta, rice, couscous or quinoa per person, it is enough.

Principal ingredient

Vegetables and vegetables. It is the traditional ingredient in salads: tomato, onion, carrot, cucumber, radishes … All greens and vegetables have a place in a salad.
Fruits. Fruits have a long life beyond dessert and meals between meals. If you add them to salads, you will add fiber and vitamins, and you will give them a sweet, refreshing and exotic touch.
Meat, fish and shellfish. They provide protein to make the salad a more complete dish. Lean meats provide the most protein without adding many calories. Blue fish are highly recommended for their contribution of healthy fats. And seafood is high in protein and low in calories.
Egg. Another way to add protein is with omelets, boiled or scrambled eggs.
Cheese. It fits very well in almost all types of salad. However, keep in mind that some can be very caloric. As a general rule, think that the more mature and dry the cheese, the more greasy and caloric it will be. Cottage cheese and fresh cheeses, Burgos type, are the lightest. Find out how many calories your favorite cheese has.
Tofu If you are vegetarian or vegan and do not want to put any ingredients of animal origin, not even eggs or cheese, you can put tofu instead.
Mushrooms Both raw and sauteed, for warm salads, they are ideal because they provide a lot of fiber and very few calories, which is why mushrooms are one of the most satisfying foods.

Toppings to decorate and enrich

Seeds and nuts. They provide vitamins, minerals and many essential nutrients. However, keep in mind that nuts are health treasures (in small doses), that is, you cannot go overboard.
Spices and aromatic herbs. Not only do they add aroma, color, texture and flavor to dishes, but many of them have a fat burning effect.
Germinated. Regardless of whether or not they are more nutritious than the herbs and vegetables they will give rise to, sprouted seeds and sprouts are a source of vitamins and nutrients with a spectacular look to complete and decorate dishes.

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