What makes a great salad? Crisp greens and fresh vegetables, a handful of aromatic herbs, a perfectly balanced dressing—and a dash of the unexpected. For many of us, salads are the focal point of a healthy diet, and there is no better time to experiment with new ingredients than in the summer, when so much wonderful produce is at its peak. Our recipe collection moves salad to the center of the table, with a dozen main courses that make the most of the season.
But don't stop here. There are many ways to compose a salad, an infinite variety of flavors to audition. Take another look in your garden, your local farmers' market, or your refrigerator and get creative—a bowl of mesclun turns into a protein-packed entrée with the addition of last night's grilled chicken, and a few radishes contribute color and crunch as well as vitamin C, folate, and potassium. (Our advanced recipe search tool can help you figure out just what to do with those mystery veggies, too.)
Keep in mind that it is easy to diminish the benefits of a healthy salad with a mayonnaise-heavy dressing, calorie-packing croutons, or that extra cup of grated cheese. Build a smarter salad by starting with the basics and adding each ingredient with care. The darker the greens, the better: Arugula, spinach, Swiss chard, kale, and watercress, for example, are excellent sources of vitamin C, calcium, and fiber, among other nutrients. And dress those leafy greens well: High-quality olive oil, rich in flavor as well as antioxidants, is one of the best bases for a light vinaigrette. Also experiment with heart-helping nut oils, such as walnut, almond, and hazelnut, and other healthy oils, like sesame and grapeseed. Blending avocado into a dressing adds richness and good fat, while buttermilk and low-fat yogurt provide creaminess and tang without a lot of extra calories.
- Say Cheese, but Be Choosy
Though it can be high in fat and calories, cheese is not a dirty word. A good source of protein and calcium, cheese can make (or break) a salad. Just go easy or consider trying a reduced-fat version. Hard cheeses tend to be higher in fat and calories than soft cheeses—then again, a little sprinkle of Parmesan can go a long way in the flavor department. Mozzarella (look for part-skim), Feta, and goat cheeses tend to be lower in fat, cholesterol, and calories than many other varieties. Read labels and use your judgment.
- Gain from Whole Grains
Brown rice and whole-wheat pasta are excellent, nutrient-dense alternatives to their more-processed white counterparts and can add a toothsome element to a salad. Although they'll likely change the taste and texture of the dish somewhat, it's worth experimenting with them—we often like whole-grain variations more than the original.
- Good for Your Heart
Beans and greens can be fabulous companions. An important source of protein and fiber, beans also provide folic acid, iron, and potassium. They are low in fat and contain no cholesterol. Black beans, fava beans, lima beans, lentils, black-eyed peas: Your favorite legume can do a lot for your health and your next salad.
Hearty and Healthy
- Grilled Chicken Salad with Mangoes and Greens
- Turkey Chopped Salad with Spicy Avocado Dressing
- Thai Ground-Pork Salad with Mint and Cilantro
- Tex-Mex Flank Steak Salad
Vegetarian with Verve
- Celery, Sesame, and Tofu Salad
- Tuscan White Bean Salad with Spinach, Olives, and Sun-Dried Tomatoes
- Pasta Salad with Garbanzo Beans, Tomatoes and Feta Cheese
- Yellow Rice Salad with Roasted Peppers and Spicy Black Beans
By the Seashore
- Tuna Salad with Olives, Orange and Bell Pepper
- Citrus Shrimp, Rice, and Black Bean Salad
- Lobster and Confetti Vegetable Salad
Grilled Gazpacho Salad with Shrimp
Bon Appétit | July 2006
by Elizabeth Karmel
yield: Makes 6 servings
All of the ingredients that make gazpacho so yummy — tomatoes, onions, cucumbers, and bell peppers — turn up in this main-course salad.
Ingredients
- 2 medium heads of garlic, separated into cloves, peeled (about 24 cloves)
- 3/4 cup olive oil, divided
- 1 1/2 pounds uncooked large shrimp, deveined but with shells intact*
- 8 firm plum tomatoes, halved lengthwise
- 2 bunches green onions; root ends trimmed, onions left whole
- 1 1-pound sweet onion (such as Vidalia or Maui), cut into 1/2-inch-thick slices
- 1 red bell pepper, quartered, cored
- 1 yellow bell pepper, quartered, cored
- 1 1/2 large English hothouse cucumbers, peeled, halved lengthwise
- 2 6x3x1-inch slices country-style bread
- 2 cups grape tomatoes, halved (about 1 pint)
- 1/4 cup red wine vinegar
- 1 teaspoon hot pepper sauce
- 1/2 cup thinly sliced fresh basil
- Lime wedges
Preparation
Prepare barbecue (medium-high heat). Set aside 2 garlic cloves for bread slices. Place remaining garlic on double layer of heavy-duty foil; drizzle 3 tablespoons olive oil over. Fold up and seal packet. Place directly on grill rack and cook until garlic is very tender and golden, about 30 minutes. Open packet; cool garlic.
Toss shrimp (in shells) and 1 tablespoon oil in medium bowl to coat; sprinkle with salt and pepper. Combine plum tomatoes, green onions, sweet onion, both bell peppers, and 2 tablespoons oil in large bowl; toss to coat. Arrange cucumber halves and bread slices on baking sheet; brush with 2 tablespoons oil. Sprinkle all vegetables with salt and pepper. Grill shrimp until just opaque, about 2 1/2 minutes per side; transfer to another bowl and cool. Grill vegetables until crisp-tender, turning frequently, about 3 minutes for plum tomatoes and green onions, 5 minutes for cucumbers, and 15 minutes for sweet onion and bell peppers. Transfer to large rimmed baking sheet. Grill bread slices until just beginning to crisp and grill marks appear, about 2 1/2 minutes per side. Rub bread with reserved garlic cloves, then discard garlic cloves.
Peel shrimp; transfer to large bowl. Cut all vegetables and bread into 1/2- to 3/4-inch pieces; add to shrimp along with any accumulated juices. Stir in grilled garlic cloves and grape tomatoes. Whisk vinegar, hot pepper sauce, and remaining 4 tablespoons oil in small bowl; pour over salad and toss to coat.
Do ahead: Can be made 1 1/2 hours ahead. Let stand at room temperature.
Stir thinly sliced basil into salad. Season salad to taste with salt and pepper. Serve with lime wedges.
Photo: Mark Thomas
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