Women Fitness Brings to you Delicious Top 5 Vegetarian Salads that are super nutritious and healthy. (And are bound to leave you craving for more!)
So pick up the pace and get into the kitchen to make these tasty salads.
1. Spring Pasta Salad
Ingredients :
- 1 lb whole-wheat shells
- 1 bunch (about 1 lb.) asparagus
- 1 cup shelled fava beans (about 2 lbs unshelled beans)*
- 2 tbsp + 2 tsp extra virgin olive oil, divided
- 1/4 cup sliced red onion
- 1/3 cup dry white wine
- 3 tbsp fresh lemon juice plus 1 tbsp lemon zest
- 1 oz arugula (about 1.5 cups)
- 1 pint grape tomatoes, halved
- 2 tbsp sliced fresh ricotta salata
- 2 tbsp fresh dill
- 1/2 tsp salt
- 1/4 tsp black pepper
Serves: 12 servings.
Instructions :
- Bring large pot of water to a boil. Add pasta; cook until al dente. Drain, reserving 1 cup cooking liquid; set aside.
- Bring medium pot of water to a boil. Blanch asparagus by immersing it in the boiling water. Cook for 3 minutes. Add shelled fava beans and boil for an additional 1 minute.
- Drain and plunge the beans and asparagus into ice water to stop the cooking. Remove tough outer skins from beans by pinching the outer skin between your thumb and forefinger. Discard skins. Slice asparagus into 1-inch pieces. In large skillet heat 2 teaspoons oil over medium heat. Add red onion. Cook, stirring occasionally for about 4 minutes. Add wine; bring mixture to a boil. Cook until liquid is reduced by half.
- Remove from heat and add lemon juice, fava beans, asparagus, pasta shells, and 1 cup reserved pasta liquid and toss. Add arugula and tomatoes; toss. Drizzle with remaining 2 tablespoons oil. Mix in lemon zest, ricotta, dill, salt and pepper.
- Refrigerate and serve cooled. Keeps for 3-5 days.
*frozen fava beans can be substituted
Nutritive Information:
Per portion:
- 192 calories
- 4 g total fat
- 34 g carbohydrate
- 8 g protein
- 4 g dietary fiber
- 110 mg sodium.
2. Creamy Cucumber Fennel Salad
Ingredients:
- 1 container (5-6 oz.) plain low-fat Greek yogurt
- 2 tsp. apple cider vinegar
- 1/8 tsp. salt or to taste
- Freshly ground black pepper to taste
- 2 cups thinly sliced English cucumber*
- 1 small or 1/2 large fennel bulb, cut into quarters, cored, thinly sliced crosswise (about 1 cup)
- 3 Tbsp. coarsely chopped fennel fronds, divided
Serves: 4 servings. Yield: about 3 cups.
Instructions :
- In medium bowl, whisk together yogurt, vinegar, salt and pepper.
- Add cucumber, fennel and 2 tablespoons fronds and toss to coat.
- Transfer to serving dish and garnish with remaining fennel fronds. Serve immediately or refrigerate until serving.
* If using large English cucumbers, cut in half lengthwise before slicing.
Nutritive Information :
Per portion:
- 44 calories
- 0 g total fat (0 g saturated fat)
- 7 g carbohydrate
- 5 g protein
- 1 g dietary fiber
- 109 mg sodium.
3. Warm Kale Salad
Ingredients:
- 4 fresh medium golden or red beets, trimmed, peeled, cut in bite-sized pieces*
- 1/3 cup balsamic vinegar
- 2 Tbsp. canola oil, divided
- Salt and freshly ground black pepper
- 1/2 cup red quinoa, rinsed and drained
- 1 1/4 cup low-sodium vegetable or chicken broth, divided, plus 1-3 Tbsp. if needed
- 2 large garlic cloves, finely chopped
- 1/2 tsp. smoked paprika
- 4 cups chopped fresh kale (about 5 oz., preferably green curly kale, ribs removed, packed medium)
Serves: 4 Serving.
Instructions :
- Preheat oven to 400 degrees F.
- Place beets in baking dish and drizzle with vinegar and 1 tablespoon oil. Season lightly with salt and pepper. Cover dish with foil. Cook 30 minutes. Remove foil and flip beets. Leave uncovered and roast until tender, about 15-20 minutes. Set aside. (If using canned beets, only roast 15 minutes.)
- In small saucepan combine quinoa and 1 cup broth and bring to a boil. Reduce heat to simmer, cover and cook until most of liquid has evaporated, about 15 minutes. Remove from heat and set aside.
- In large saucepan, heat remaining oil over medium heat. Sauté garlic and paprika until garlic just begins to turn golden yellow and is fragrant, about 30 seconds (don’t let garlic burn). Add ¼ cup broth and kale and sauté until tender-crisp, about 10 minutes. Add broth in 1 tablespoon increments to keep kale moist, if needed. Add quinoa and stir to combine. Season to taste with salt and pepper.
- Transfer warm kale-quinoa salad to serving platter or plates. Arrange beets on top. Drizzle with cooking liquid from roasted beets and serve.
- * Canned whole beets (1-15 oz. can), cut in bite-sized pieces, may be used.
Nutritive Information :
Per portion:
- 206 calories
- 9 g total fat(<1 g saturated fat)
- 28 g carbohydrate
- 6 g protein
- 4 g dietary fiber
- 113 mg sodium.
4. Rainbow Salad
Ingredients:
- Cabbage- 50 gms (1/4 small);
- Cucumber-25 gms (1/2)
- Carrot-25 gms (1 small)
- Boiled peas-15 gms (1 tbsp)
- Green Capsicum-25 gms (1 no.)
- Red Capsicum-25 gms (1/2)
- Yellow Capsicum – 25 gms (1/2)
- Fresh Pomegranate seeds- 30 gms(2 tbsp)
- Cottage cheese (paneer) – 50 gms
- Lettuce leaves- 100 gms (1 bunch)
- Tomato (without seeds)- 150 gms (1 large)
- Celery- 1 stalk
- Pineapple slices – 25 gms (2 nos.)
FOR DRESSING
- Ginger juice- One and a half tbsp
- Honey-2 tbsp
- Lemon juice-1tbsp
- Pepper Powder-1/2 tsp
- Salt-1/2 tsp
Instructions:
- Mix and shake all the dressing ingredients in a bottle and use as desired.
- Soak the cleaned vegetables and fruits in chilled ice water fro 10-15 minutes. Drain and cut into pieces of desired sizes.
- Transfer to a big bowl (chill the bowl too).
- Pour the dressing over the veggies and fruit and toss well.
- Serve chilled.
Nutritive Information:
- Calories: 147 kcal
- Proteins-8 gms
- Fat- 6 gms.
5. Beet Salad with Peaches and Walnuts
Ingredients :
- 2 medium cooked red beets, sliced 1/4-inch
- 2 medium tomatoes, sliced 1/4-inch
- Salt and freshly ground black pepper
- 1 small shallot, thinly sliced
- 2 Tbsp. minced mint leaves (reserve a few sprigs for garnish)
- 1 tsp. minced thyme (reserve a few sprigs for garnish)
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. lemon juice
- 1 tsp. honey
- 2 cups sliced peaches without skin (fresh or frozen)
- 1/3 cup toasted chopped walnuts
- 1/4 cup crumbled goat cheese (or feta)
Serves: 6 Serving
Instructions :
- On platter arrange beets and tomato slices. Season to taste with salt and pepper.
- In large mixing bowl combine shallot, mint, thyme, oil, lemon juice and honey. Stir well to combine. Add peach wedges and gently toss to coat.
- Arrange peach mixture over beets and tomatoes. Top salad with walnuts and cheese, garnish with mint and thyme sprigs and serve.
Nutritive Information :
Per portion:
- Calories:197 Kcal
- Fat: 11 g (2.5 g saturated fat)
- Carbohydrate: 22 g
- Protein: 6 g
- Fiber: 2 g.