4 Mixed Salad Recipes You Should Try

When you learn how to prepare mixed salad recipes,  you can start to vary your dishes more so that eating healthy doesn’t become boring. Furthermore, it is an excellent way to increase your consumption of antioxidants, vitamins, minerals and other important nutrients.

Be encouraged to try the following mixed salad options!

Mixed salad recipes you’ll like to try

One of the most interesting aspects of mixed salad recipes is that they allow you to combine several groups of essential nutrients, while moderating the total amount of calories. They can even be a good option to enjoy a lighter dinner.

Best of all, they’re not difficult to prepare and  are a great alternative for those who don’t have a lot of time to cook. In addition, their flavor is preserved for several hours, which is why they are a great option to take in the lunch box at work.

1. Quinoa and chickpea salad

These two ingredients bring a high content of vegetable proteins of great nutritional quality. No doubt this will become one of your favorite mixed salad recipes. It is prepared from a combination of quinoa and chickpeas,  foods that are characterized by providing important amounts of fiber, proteins and vitamins, as well as minerals.

Ingredients

• 1 cup of quinoa (200 g)
• 2 cups of water (500 ml)
• 1 and 1/2 cup of cooked chickpeas (300 g)
• 1 and 1/2 cups of chopped spinach (300 g)
• chopped fresh parsley (50 g)
• Chopped fresh cilantro (50 g)

• Chopped green onion (62 g)
• Crushed feta cheese (62 g)
• Pumpkin seeds (to taste)

Ingredients for seasoning

• 1/4 cup of olive oil (62 ml)
• 4 scoops of lemon juice (40 ml)
• 2 scoops of tahini (30 g)
• 1 large crushed garlic clove
• 1/2 scoop of fine sea salt (3 g)
• Freshly ground black pepper, August

Method of preparation

• First, pass the quinoa in water with a fine mesh strainer. Then pour it into a pot of water.
• Bring to a boil over medium high heat, then reduce heat to a gentle heat. Cook for 15 minutes.
• After this time, remove from heat, cover and let stand for another 5 minutes.
• Meanwhile, roast the pumpkin seeds for 3 or 5 minutes, until golden.
• Transfer everything to a salad bowl and let it cool for a few minutes.

How to prepare the seasoning and final steps of the salad

• First, place all the seasoning ingredients in a small bowl. Taste and add more salt or lemon if necessary.
• Once the quinoa is ready, pour it into the large bowl and add the chickpeas, spinach, parsley, cilantro, green onion, feta cheese, and roasted seeds.
• Finally, spread the seasoning over the salad and mix it to distribute it well.

2. Vegetarian pasta salad

The versatility of pasta allows you to enjoy a salad wherever you are. Do you like mixed salad recipes with pasta? We propose a healthy and low-calorie alternative, made only with vegetable ingredients. It only provides 257 calories per serving and is an interesting option to enjoy for lunch or dinner.

Ingredients

• 1/2 cup of pods (200 g)
• Small potatoes (250 g)
• Organic penne  noodles  (250 g)
• Can of drained chickpea (150 g)
• 1 cup of cherry tomatoes (150 g)
• 1 radish sauce
• 1/2 cup of olives (100 g)

Ingredients for seasoning

• 2 scoops of white wine or rice vinegar (30 ml)
• 1 scoop of lemon juice (15 ml)
• 2 scoops of chopped fresh dill (45 g)
• A pinch of salt and pepper
• 1/2 cup of olive oil (125 ml)

Method of preparation

• First, make a mixture of water and ice in a large bowl and set aside.
• Then boil a large pot of salted water and add the green beans. Let it cook for 15 minutes until it softens and drain it.
• Using the same boiling water, pour the potatoes and let them cook for 15 minutes.
• Once they are soft, drain them and set aside.

• Meanwhile, boil another pot of water and add the noodles. Cook following the directions on the package.
• Once done, drain and transfer to a large bowl.
• Cover with green beans, potatoes, tomatoes, radishes and olives.
• If desired, mix everything together to make the salad look more traditional.

How to prepare the seasoning

• First, put the vinegar and lemon juice in a small container. Then add the dill, salt and pepper.
• Soon after, pour little by little the olive oil and mix to obtain the seasoning.
• Once it’s done, pour it over the pasta salad.
• Let it cool in the fridge for about 30 minutes and serve.

3. Lettuce, egg, tuna and tomato salad

In this combination you can find a lot of proteins, healthy fats and fiber. Mixed salad recipes can also bring an interesting protein content. So we share this delicious combination of fresh lettuce, egg, tuna and tomato. It’s perfect to fill up after training or during dinner.

Ingredients

• 5 Roman lettuce leaves
• 1 ripe tomato, chopped into slices
• 1/2 carrot chopped into thin strips
• 1/2 cup of sliced ​​tuna (100 g)
• 1 onion chopped in juliennes
• 1/2 cup of sweet corn (100 g)
• 2 boiled eggs

Method of preparation

• First, cook the egg in boiling water for about 15 minutes. Once you’re done, peel it and cut it into several quarters.
• Then wash the Roman lettuce leaves and dry them with absorbent paper.
• Afterwards, chop the carrots, tomatoes and onions.

• Separately, in a salad bowl, place a lettuce base and add the remaining vegetables on top.
• Also add the olives, sweet corn and boiled egg.
• Finally, if desired, spread a seasoning prepared with salt, wine vinegar and olive oil.

4. Mango salad with basil

Mango has a fleshy texture and a characteristic flavor to accompany salad dishes. If you prefer salads with a sweet and sour fruit touch, then this mixed mango and basil salad is a good choice. It will only take you about 10 minutes to prepare it  and you can use it to accompany your favorite meals.

Ingredients

• 2 cups of spinach (400 g)
• 1 cup of basil (200 g)
• 1 cup of arugula (200 g)
• 2 cups of diced mango (400 g)
• 1 cucumber cut into strips
• 1/2 cup of crushed walnuts (100 g)
• Olive oil and mayonnaise (to taste)

Method of preparation

• First, get a salad bowl and add the previously washed and chopped spinach and arugula.
• Afterwards, place the mango and the cucumber cut into strips.
• Then pour in the walnuts and a drizzle of olive oil.
• To make the seasoning, beat the basil with two tablespoons of mayonnaise and a small drizzle of olive oil.
• Spread mixture over salad and serve.
• Optionally, you can add other fruits: strawberries, blueberries, peaches, etc.