Main Dish Salads

Salad can get a bad rap. People think of bland and watery iceberg lettuce, but in fact, salads are an art form, from the simplest rendition to a colorful kitchen-sink approach.

--Marcus Samuelsson

Salad Days?

William Shakespeare wrote of "salad days" as a time of youthful idealism or indiscretion. Well, I'm far from youthful, and idealism was replaced decades ago by mature pessimism.

Indiscrete? Does having the corner piece of the cake (the part that has extra frosting) count as indiscretion?

No, when I speak of salad days, I'm thinking of hot summer days when the last thing anyone wants to do is fire up a stove to prepare the evening meal.

That, I believe, is why God invented main dish salads.

Following are a few family favorites from my recipe file.

Green tastes like life, feels like energy, looks like peacefulness, smells like earth's love, sounds like vibrant health (your body listens well). Eat your greens, go wild for greens, play in green, weave green into your colorful daily existence!

--Terri Guillemets

Cioppino salad
Cioppino salad | Source

Recipes

Several years ago I created this dish for Sunset Magazine. The only cooking required is a quick sauté of the fresh shrimp and vegetables--I promise that that the amount of time you will need to slave over the stove is 6 minutes.

Warm Cioppino Salad

Ingredients

  • 1/2 pound extra large shrimp, peeled and deveined
  • 3 tablespoons olive oil
  • 2 cups sliced mushrooms, 1/4-inch thick slices
  • 2 cups sliced zucchini
  • 1 can (14 oz.) diced tomatoes, drained
  • 1 1/2 cups pitted black olives, drained
  • 1/4 cup lemon juice
  • 1 tablespoon Worcestershire sauce
  • 1 tsp. each dried basil, dried oregano, minced garlic
  • 3 quarts fresh spinach leaves
  • 1/2 pound cooked crab meat

Instructions

  1. In a 12-inch skillet over medium heat stir shrimp in oil until pink, about 2 minutes. Lift out and set aside.
  2. Add mushrooms and zucchini to pan; stir often on medium-high heat until zucchini is tender-crisp to bite, about 3 minutes.
  3. Return shrimp to pan; add tomatoes, olives, lemon juice, Worcestershire sauce, herbs and garlic; stir often until hot.
  4. Put spinach in wide bowl; pour hot mixture over greens, top with crab, and mix gently.

Rosemary Chicken Salad

I originally made this as a filling for a cold sandwich (honey oatmeal bread is phenomenal with this!). Or, you can simply serve it as a cold salad on a bed of salad greens. As an added bonus, below the basic recipe I have provided some suggestions for add-in's and/or changes to the original.

fresh rosemary
fresh rosemary | Source

Ingredients

  • 3 cups cooked chicken, diced (I think white meat is best in this recipe)
  • 1/2 cup celery, diced
  • 1/2 cup dried cranberries
  • 1 tsp. fresh rosemary, minced
  • 2 tablespoons fresh chives, minced
  • 1/3 cup mayonnaise, (I used non-fat)
  • 1/3 cup plain Greek yogurt
  • 1/2 tsp. salt
  • 1/8 tsp. freshly ground black pepper

Instructions

  1. Combine all ingredients in large mixing bowl. Cover and chill at least one hour to allow flavors to blend.

Options:

Fruits--Instead of dried cranberries
Crunchy--Instead of diced celery
Salty/Savory--Add this for fun
sliced seedless grapes
pumpkin seeds
crumbled cooked bacon
diced apple
minced red onion
shredded Cheddar
fresh pitted cherries, chopped
bean sprouts
chopped smoked almonds
diced bosc pear
sliced napa cabbage
shredded Swiss

Note: You can also substitute fresh tarragon in place of the rosemary

fresh shrimp
fresh shrimp | Source

Updated Cobb Salad

I created this salad because, honestly a Cobb salad as originally designed falls far short of being a healthy option--hard cooked eggs, crumbled bleu cheese, bacon add up to a whopping 716 calories and 61 grams of fat per serving. My leaner version clocks in at 342 calories and 19 total grams of fat:

Tabbouleh
Tabbouleh | Source

Tabbouleh Salad

I obtained this recipe 35 years ago from the wife of Dr. Steve Malone, University of Washington Seismology Department. She and Steve were group leaders at a "Campus Christian Ministry" marriage preparation workshop. My (then future) husband and I were participants. It was a phenomenal, inspiring weekend filled with humor, fellowship, encouragement, insight, and wonderful food.

As I have said in the past, my mother was a satisfying cook, but not very daring. No "unusual" vegetables, no fish (other than fish sticks or an occasional piece of halibut), and salads were head lettuce, tomatoes, and radishes. I had never heard of tabbouleh, or even Bulgur wheat, until that weekend in the Spring of 1981.

What a revelation! Since that time we have tried to incorporate bulgur wheat in our meals at least once each month. It's a great substitute for rice, orzo, or quinoa.

So what exactly is bulgur wheat? Bulgur is what's left after wheat kernels have been steamed, dried, and crushed. It has been a food staple for years because it offers an inexpensive source of low-fat protein. Bulgur is high in fiber and protein, and low in fat and calories.

This is such a versatile recipe. Below this basic outline I have provided some ideas for add-ins.

Ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cups boiling water
  • 1 1/2 tsp. salt
  • 1/4 cup lemon juice
  • 1 heaping tsp. crushed garlic
  • 1/2 cup scallions, sliced
  • 1/4 cup olive oil
  • 1 tablespoon dried mint leaves
  • 2 medium tomatoes, diced
  • 1 cup fresh parsley, minced
  • 1 cup cucumber, chopped
  • 1 can garbanzo beans (chickpeas), drained

Instructions

  1. Combine bulgur wheat and boiling water in large mixing bowl. Let stand for 15-20 minutes, or until all water us absorbed.
  2. Stir in the salt, lemon juice, garlic, scallions, and olive oil. Cover and place in the refrigerator to marinate 2-3 hours.
  3. Just before serving stir in the remaining ingredients and mix well.

And you can add these ingredients

Want to add a bit more crunch, color, flavor, or protein? Here are some suggestions:

  • 1/2 cup olives (black, Kalamata, or mixed)
  • 1 cup grated carrot
  • 1/2 pound cooked shrimp
  • 1 cup shredded cooked chicken (the white meat from a rotisserie chicken would be great here)
  • 4 slices crisp cooked bacon, crumbled (we love turkey bacon)
  • 1 cup diced zucchini (in place of or in addition to the cucumber)
  • 1/2 cup diced red bell pepper
  • 1/2 cup to 1 cup chopped nuts (walnuts or almonds would be a good choice)

fresh mango
fresh mango | Source

Turkey Curry Salad

Ingredients

  • 1 tablespoon *curry powder
  • 1/3 cup light mayonnaise
  • 1/4 cup plain Greek yogurt
  • 2 tsp. lime juice
  • 3 cups diced roast turkey or smoked turkey
  • 2 medium mangoes, peeled, pitted, and diced
  • 1/2 cup sweet onion, diced
  • 1 cup golden raisins
  • 1/2 cup salted cashews, chopped

instructions

  1. Place the curry powder in a small dry skillet over medium-low heat. Toast for 2-3 minutes or until fragrant. Watch carefully so that it doesn't burn. Remove pan from heat and immediately scrape toasted curry powder into small mixing bowl. When cool, stir in mayonnaise, yogurt, and lime juice. Set aside.
  2. Combine remaining ingredients except cashews in a large mixing bowl. Add curry-mayonnaise dressing and stir gently to combine. Cover and chill at least 4 hours or overnight.
  3. Add salted cashews just before serving.
  4. *I used McCormick--a blend of coriander, fenugreek, turmeric, cumin, black pepper, bay leaves, celery seed, nutmeg, cloves, onion, red pepper flakes, and ginger

Cuban Black Beans and Rice Salad

I also created this recipe for Sunset Magazine--a vegetarian-friendly meal high in fiber, low in calories, and big in flavor.

Wild Rice Spinach Salad

This recipe will be "no heat" if you pre-cook your wild and brown rices ahead of time. Perhaps in the morning before the heat wave begins? You can also cook rice in advance and freeze to be used later--like today when you don't want to cook but you want to have this salad!


© 2016 Carb Diva

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Comments 16 comments

Carb Diva profile image

Carb Diva 4 months ago Author

Brave warrior - I agree, plus you can do much if not all of the work ahead of time so it's a quick meal.


bravewarrior profile image

bravewarrior 4 months ago from Central Florida

Yummy! I love a good salad for dinner. You can get all the food groups and nutrition you need in a salad. With a blend of textures, colors, and imagination you can can have a tasty, healthy meal.


Carb Diva profile image

Carb Diva 5 months ago Author

Thank you Lawrence. We will give it a try.


lawrence01 profile image

lawrence01 5 months ago from Hamilton, New Zealand

Linda

As you requested here's the link to the recipe. http://thatsugarfilm.com/blog/2015/10/09/pomegrana...

Enjoy the salad


Carb Diva profile image

Carb Diva 5 months ago Author

Lawrence - I love chickpeas, and I love pomegranates. I never thought of putting the two of them together. Would you mind sharing your recipe? Thanks for your kind words and for stopping by.


lawrence01 profile image

lawrence01 5 months ago from Hamilton, New Zealand

Linda

My new favorite this year is chickpea and pomegranate salad!

So easy to make.

Loved this hub

Lawrence


Carb Diva profile image

Carb Diva 5 months ago Author

Bill - Holy cannoli!! This is the BEST news I have heard in such a long time. I am so BLASTED happy for you! There are no words. Happy Happy Joy Joy! Love to both of you to eternity and beyond!!!


billybuc profile image

billybuc 5 months ago from Olympia, WA

It's been a little crazy here today...Bev and I got married....so I'll wrap up the day telling you I didn't forget about you...just a little short on time. :)


Carb Diva profile image

Carb Diva 5 months ago Author

Kaili - Will you use it as a salad, or a sandwich filling? Either way is really quite good. I thing I failed to list in the ingredients is chopped smokehouse almonds. I did that last time and it really took this over the top. (Hmmm, maybe I should revise the recipe while I'm thinking about it).


Kaili Bisson profile image

Kaili Bisson 5 months ago from Canada

I love the sounds of the rosemary chicken, and now have a plan for the leftover chicken thighs in the fridge!


Carb Diva profile image

Carb Diva 5 months ago Author

Bryan - I'm glad you found this today and that it gave you inspiration. You've brightened my day. Let me know which one you try and if you like it. Thanks again.


BryanChaseGentry profile image

BryanChaseGentry 5 months ago from Nashville, Tennessee

I enjoyed reading this well written blog on salads. I'm going to pick one out to try for lunch today and get myself a rush of healthy vitamins.


Carb Diva profile image

Carb Diva 5 months ago Author

Eric, I'm so happy to hear from you. Yes, I know you can!


Carb Diva profile image

Carb Diva 5 months ago Author

Thanks peachpurple. Would love to hear back friom you.


peachpurple profile image

peachpurple 5 months ago from Home Sweet Home

i love salads, bookmark this page for weekends


Ericdierker profile image

Ericdierker 5 months ago from Spring Valley, CA. U.S.A.

Hey I can do this. How fun and healthy. I can hardly wait. thank you for another delightful article with recipe.

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