Some days it's just too hot to turn on the oven to make a delicious dinner. Especially in the summer heat, we would rather spend our time outdoors than stand in front of the stove for hours. In addition, things often have to be done quickly in everyday life and a filling salad is a great and equally delicious alternative to warm dishes in the summer months. Salads are bland and boring? None! Whether with crunchy seasonal vegetables, meat, seafood or even a healthy pasta salad - salads are an excellent way to experiment with a wide variety of ingredients and discover new tastes. So add some variety to the table and try our recipes todayfilling and healthySalads for lunch or dinner! Have fun reading and enjoy it.
What ingredients for a healthy, filling salad?
What's the first thing that comes to mind when you hear the word salad? Maybe some chopped tomatoes and cucumbers with iceberg lettuce and a boring dressing? Whether aSavory Gnocchi, with chicken or grilled vegetables - a filling salad is ideal for a quick and healthy lunch or dinner and tastes really good, especially in summer. But in order for this to become a main meal and for us not to be hungry again after an hour, it is of course important to have the right ingredients. Like any good meal, it's all about balance and you want a mix of healthy fats, carbs and filling protein on the plate. Here are a few ideas for healthy foods that fill us up and don't make us fat.
- Whole grain productslike brown rice, quinoa, bulgur and whole grain pasta
- Leafy greens and raw vegetablesas a base for the salad
- Nuts, seeds and avocadoare rich in healthy fats
- Lean chicken, fish or seafood
- legumesare excellent sources of fiber and protein
- Boiled eggs
Greek pasta salad for dinner
Healthy pasta salad? Yes, you read it correctly! Packed with fresh vegetables, quick to make and only 320 calories per serving - this oneSattmacher Salatis perfect for a low-calorie lunch or dinner!
Ingredients for 6-8 servings:
- 300 grams of pasta
- 1 small red onion, chopped finely
- 1 red pepper, cut into small pieces
- 350 grams of chickpeas
- 60 grams Kalamata olives, chopped small
- 200 grams of cucumbers, sliced
- 180 grams cherry tomatoes, halved
- 200 grams of Greek feta cheese
- 1 tbsp dried oregano
- Salt and pepper
Dressing:
- 60 ml red wine vinegar
- 60 ml lemon juice, freshly squeezed
- 30 ml olive oil
- 2 cloves of garlic, finely chopped
- 1 TL Dijon-Mustard
- 1 teaspoon dried oregano
- Salt and pepper
Preparation:
- Cook pasta in boiling salted water according to package instructions until al dente.
- Whisk all dressing ingredients together in a small bowl.
- Mix the red onions and half of the dressing together and place in the fridge for 10 minutes.
- Add the peppers, olives, chickpeas, cucumbers and tomatoes and mix.
- Fold in the pasta and feta cheese and drizzle with the remaining dressing.
- Stir and you're donehealthy filling saladfor dinner!
Healthy Caesar salad with chicken
Super delicious and beautifully creamy – the Caesar salad is probably THE classic salad. Unfortunately, the original is often full of calories and is one of the so-called “calorie traps”. The solution? A healthy Caesar salad with grilled chicken that tastes just as good as the original!
Ingredients for 4 servings:
- 400 grams of chicken breast fillets
- 4 hard-boiled eggs, quartered
- 1 large romaine lettuce or iceberg lettuce, roughly chopped
- 150 grams of cherry tomatoes
- 1 large avocado, cut into small pieces
- 50 grams of Parmesan, grated
- 2 tbsp olive oil
- 1 tbsp dried oregano
- Salt
Kalorienarmes Caesar-Dressing:
- 200 grams of Greek yogurt
- The juice of 1 lemon
- 30 grams of anchovy fillets, finely chopped
- 1 EL Dijon-Senf
- 1 teaspoon each garlic and onion powder
- Salt and pepper
Preparation:
- Whisk together the olive oil, oregano and salt in a bowl and marinate the chicken for 10 minutes.
- Mix all the ingredients for the low-calorie Caesar dressing in a small bowl and place in the refrigerator.
- Heat a grill pan over medium heat and grill chicken for 5-6 minutes per side until golden brown.
- Mix romaine lettuce, tomatoes and avocado in a large salad bowl.
- Add eggs and chicken and pour the dressing over them.
- Mix carefully and sprinkle with Parmesan.
- And your healthy Caesar salad with chicken is ready.
Classic Nicoise salad recipe
Crunchy salad, eggs, potatoes and tuna - the classic Nicoise salad tastes delicious and is the perfect filling salad for onequick and easy dinner.
Ingredients for 2 servings:
- 250 grams of potatoes
- 50 grams of green beans, cleaned and halved
- 3 eggs, hard-boiled
- 50 grams black olives, halved
- 300 grams cherry tomatoes, halved
- 150 grams of canned tuna in olive oil
- 2 small leaf salads
Dressing:
- 1 garlic clove, finely chopped
- 2 tbsp red wine vinegar
- 4 tablespoons olive oil from the tuna can
- 1 EL Dijon-Senf
- 20 grams of anchovy fillets, finely chopped
Preparation:
- To make the dressing, crush the garlic and anchovies in a mortar with a pinch of salt.
- Add mustard and vinegar and slowly stir in the tuna oil. Put in the fridge.
- Bring water to the boil in a large pot and add the potatoes.
- After 5 minutes add the beans and cook for another 6-7 minutes.
- Remove the beans and let the potatoes cook for another 5 minutes.
- Mix the cooled potatoes with 1-2 tablespoons of dressing in a large bowl and let sit for 10 minutes.
- Add the olives, green beans and lettuce, drizzle with the remaining dressing and stir.
- Divide the salad between 2 bowls and garnish with tomatoes, eggs and tuna.
- Enjoy!
Filling salad with quinoa and black beans
Quinoa is an excellent oneplant-based protein sourceand also scores with a high content of iron, magnesium, zinc, folic acid and manganese. In combination with black beans, the grain is perfect for onehealthy, filling salad.
Ingredients for 4 servings:
- 430 grams of cooked quinoa
- 1 can black beans, drained
- 150 grams cherry tomatoes, halved
- 80 grams of sweet corn
- 1 avocado, chopped small
- Salt and pepper
Dressing:
- 60 ml lemon juice, freshly squeezed
- 20 ml olive oil
- 2 cloves of garlic
- 30 grams of fresh coriander
- Salt and pepper
Preparation:
- Mix quinoa, black beans, avocado, sweetcorn and cherry tomatoes in a bowl.
- Puree the ingredients for the dressing in a blender and add to the salad.
- Stir well and put the quinoa salad in the fridge for 15 minutes.
Asparagus salad with shrimp and avocado
Do you love asparagus and need ideas for a quick weeknight dinner? Then you should make this asparagus salad with shrimp as quickly as possible!
Ingredients for 2 servings:
- 800 grams of asparagus, halved
- 500 grams of shrimp
- 2 cloves of garlic
- 500 grams of leaf lettuce of your choice
- 1 avocado, diced
- 1 red onion, sliced
- 1 teaspoon each dried thyme and basil
- Salt and pepper
Joghurt-Dressing:
- 80 grams of Greek yogurt
- 20 ml lemon juice, freshly squeezed
- 1 EL Dijon-Senf
- Salt and pepper
Preparation:
- Mix the shrimp with the spices in a bowl.
- Heat some olive oil in a large pan over medium heat and fry the shrimp and asparagus for 5-6 minutes, stirring occasionally.
- Mix the lettuce, onions and avocado in a salad bowl and top with shrimp and asparagus.
- Mix the ingredients for the dressing until smooth and add to the salad.
- Mix well and your healthy asparagus salad with shrimp is ready.
Filling salad: Vegan chickpea salad with sweet potatoes
Kale, aromatic chickpeas and sweet potatoes – this vegan salad is bursting with flavor and aromas!
Ingredients for 4-6 servings:
- 500 grams sweet potatoes, diced
- 1 can chickpeas, drained
- 3 spring onions, cut into rings
- 400 grams of kale or other leafy lettuce of your choice
- 1 bunch of fresh coriander, chopped finely
- 40 ml olive oil
- 20 grams of maple syrup
- 30 ml apple cider vinegar
- 1 teaspoon each smoked paprika, cumin and cinnamon
- Salt and pepper
Preparation:
- Drizzle sweet potatoes with 10 ml olive oil and season with smoked paprika, salt and pepper.
- Roast in a preheated oven at 200 degrees for 15-20 minutes until tender and slightly crispy.
- Meanwhile, combine chickpeas, scallions, cilantro, olive oil, vinegar, maple syrup, cumin and cinnamon in a large bowl.
- Chop the lettuce into small pieces and add it.
- Mix well and top with sweet potatoes.
- Chill the vegan chickpea salad for 10 minutes and enjoy!
