In the summer, the amount of water that fresh vegetables contain makes them the perfect as cold and refreshing food. A large cucumber contains about half cup of water — the same amount of water you can find in a medium tomato and medium pepper. Let’s see how to make 4 cold, refreshing, and tasty vegetable salad for summer.
You may feel that coriander is the source of evil and find that pepper is not your cup of tea; However, you can not deny that vegetables are one of the most nutritious and healthiest and foods in the world. If you think about a healthy diet, you should also consider vegetables.
Eating vegetables improve your health and helps prevent diseases such as diabetes, gout, and cancer. Vegetables can also help lower cholesterol, improve digestive and brain function, lower blood pressure, allow healthy weight loss, and many other benefits. Therefore, vegetable salad is healthy. It is also simple to prepare and tasty to eat.
Vegetable Salad For Summer With Burghul, Green Peas And Walnuts
- Chop at least five vegetables
- Add four tablespoons of green peas. If the green peas are frozen, thaw them first – boil water in a kettle and then cook the peas for five minutes in a small pot.
- Add five tablespoons of cooked carbs. It can be burghul, pasta, groats, quinoa, corn, or buckwheat we have already cooked in the last week and put in the fridge.
- Break a small handful of walnuts or cashews over the mixture.
- Season with a tablespoon of olive oil, the juice of a quarter of a squeezed lemon, salt, and pepper, and mix.
- And the salad is ready.
What We Get In This Vegetables Salad For Summer?
Fresh vegetables, The legumes and grains give us whole protein and complex carbohydrates, while the olive oil and the nuts give us unsaturated fats.
Sprout Salad For Summer With Quinoa, Bulgarian Cheese And Avocado
- Take six tablespoons of cooked quinoa. You should cook quinoa the same way you cook rice.
- Wash a small package of sprouts and cut the sprouts roughly or torn them by hand. You can use sunflower sprouts or Chinese sprouts, or any other sprouts.
- Cut two tablespoons of avocado; that is – a third of medium avocado.
- Cut into small cubes two tablespoons of 5% Bulgarian cheese; that is – a third of a packet.
- Sprinkle over a tablespoon of sesame or two tablespoons of pumpkin seeds.
- Season with half a teaspoon of balsamic vinegar, a tablespoon of olive oil, salt, and pepper.
- And the salad is ready.
What We Get In This Vegetable Salad For Summer?
The quinoa is whole grains. The cheese gives quality protein, and the avocados, seeds, and olive oil gives unsaturated fat.
Green Vegetable Salad For Summer with Vinaigrette Sauce, Tofu, And Whole Couscous
- Tear down handfuls of baby leaves
- Tear into medium pieces five lettuce leaves
- Cut a third of a packet of tofu into small cubes.
- Add four tablespoons of cooked couscous. You can quickly cook the couscous using a box with a tightly closed lid. First, boil water in a kettle, put inside the box half a pack of full couscous, flatten the couscous. Then, add boiling water to the couscous surface’s height, add a little coarse salt, mix and close the lid. Now, wait 10 minutes until the couscous is ready.
- Break three pecans over the mixture
- Create the vinaigrette sauce – take a teaspoon of Dijon mustard, a tablespoon of olive oil, a quarter of a squeezed lemon juice, a pinch of sugar, and a bit of coarse salt and pepper. Mix well.
- Sprinkle vinaigrette sauce over the salad and mix.
- And the salad is ready.
What We Get In This Vegetable Salad For Summer?
Tofu gives us whole protein, pecans and olive oil give us unsaturated fat, while couscous gives us whole grains.
Chopped cabbage salad with herbs, chicken pieces, and pasta
- Finely chop half a cabbage and a head of parsley or coriander.
- Season with one to two tablespoons of olive oil, whole lemon juice, and a teaspoon of coarse salt. Now leave a quarter of the amount in a bowl. Put the other 3 quarters of the mix in the refrigerator for later use.
- Add roasted chicken breast strips. Let’s see how to do it? Slice into 150-gram chicken breast strips in a bowl mix them with a tablespoon of white wine, garlic, tablespoon olive oil, black pepper, and salt. Heat a thick frying pan and roast the chicken pieces with the sauce until the chicken is ready.
- Add four tablespoons of pasta filled with penne or fusilli.
- Add a tablespoon of sesame seeds and mix.
- And the salad is ready.
If you are in a hurry and you do not have time to roast the chicken, you can use instead:
- A can of tuna – open a can of tuna in oil, squeeze the oil well and crumble over the salad.
- four slices of roast beef
- five slices of low-fat pastrami
What We Get In This Vegetables Salad For Summer?
The low fat-chicken (or the tuna, the roast beef, or low-fat pastrami) give us high-quality protein, the pasta provides us whole grains while the olive oil and sesame give us unsaturated fat.
