RecipesSoups & Salads

Perfect Summer Salad

Perfect Summer Salad

Summer is upon us and in my world that means salads, salads, and more glorious salads. And I’m not just talking about the leafy green side salad. What I’m referring to here is the full stand alone perfect summer salad. You know, the kind which is filling enough to leave you perfectly satisfied and energized instead of a meal so loaded it will make you bee line for the nearest couch and a prolonged siesta.

WHAT MAKES A SALAD GREAT

My idea of a perfect summer salad starts with leafy greens. It then needs to have some protein, complex carbohydrates, and healthy fat. But more than anything it needs to be well-rounded and incorporate interesting textures and surprising flavor combinations.

GREENS

Kale, rucola (arugula), spinach, and mixed baby leaves are all great choices but use whatever you can find and like. The only type of lettuce I never buy is the iceberg lettuce. It has a nutritional profile resembling a wet cotton ball and doesn’t taste much better either. In this salad I use a mix of baby greens.

PROTEIN

My perfect summer salad also needs some protein. This is what will make me feel satiated and fuel my body for the rest of the afternoon/evening. As a plant focused eater I love legumes. So my main protein usually comes in the form of beans, lentils, tofu (this lightly fermented tofu is excellent in a meal salad), or as is the case here chickpeas.

To this salad I have also added whole wheat pasta. As long as the pasta is made from the whole grain it will provide a decent amount of protein. It will also give you quality carbohydrates. Pasta also adds a lovely soft mouthfeel which complements the other textures beautifully. More on that below.

COMPLEX CARBOHYDRATES

The whole wheat pasta mentioned above is a good source of complex carbohydrates. So are vegetables and fruits. In this salad I keep it simple and use tomatoes, onions, and nectarines.

FAT

Avocados are a great source of healthy fat. So are nuts and seeds but also extra virgin olive oil. In this salad I use pumpkin seeds and fresh pesto containing extra virgin olive oil.

But a good meal salad is not all about macro nutrients. It is also about making you feel perfectly happy eating light which in my book is ideal once the heat of summer sets in. So I also pay attention to mixing and matching flavors and textures. Doing this will ensure you end up with a well-rounded salad. Textures are important in a meal salad. For a simple side salad textures are less important but if the salad is going to be your main meal you need to satisfy your palate fully. To do this you need to add some texture while also playing around with all the sweet, sour, salty, bitter, and umami tastes.

TEXTURES

Nuts and seeds in general are a great way to add some lovely crunch to a salad. In this particular one I use pumpkin seeds that I have roasted on a dry frying pan until they pop. Dry roasting seeds not only makes them crispy, it will also bring out their nutty flavors. I always have roasted pumpkin (and sunflower) seeds on hand as I also use them on my breakfast muesli, oatmeal, or yoghurt as well as a topping for soup, a substitute for pine nuts in pesto and obviously also sprinkled on salads.

FLAVORS

When it comes to flavors it is important to mix and match, drawing from the various elements of sweet, salty, sour, bitter, and umami. Adding fresh fruits in season is a great way to add sweetness. In this salad I chose nectarines because they complement the smoky and salty chickpeas beautifully. You can obviously use peaches instead of nectarine and mango also works great.

In this salad I also use homemade partially sun-dried cherry tomatoes. Drying cherry tomatoes in the sun brings out their beautiful sweetness. It also all but removes the sour notes while keeping the distinct tomato flavor in place. Pure tomato heaven! If the sun is not powerful enough to make sun-dried tomatoes where you live you can dry them in the oven. Where I live in Cyprus it takes a full day in the sun to make still soft but no longer sour sun-dried tomatoes.

How to make partially sun-dried tomatoes at home:

Cut cherry tomatoes in half and place them on a parchment paper covered tray, cut side up. Sprinkle with a little salt and place them in the sun. If you have a problem with ants or other insects simply cover the tray with mosquito netting and tuck it under the tray. Leave in the sun all day. If at the end of the day they haven’t reached the desired dryness put them in the fridge overnight and repeat the following day until done. A faster, albeit less organic, way of drying tomatoes is using your oven. Place the cut and salted tomatoes in a 90° C (200° F) hot oven and bake them for a couple of hours for still soft tomatoes or longer if you prefer them drier. If not using right away store the tomatoes in a sealed container in the fridge for a few days. How long they keep refrigerated depends on how dry they are. If you’ve made a large batch and ar worried they might spoil before you get to enjoy them put them to good use in a tomato based pasta sauce. This one is excellent!

Fresh herbs is another great way to bring in surprising bursts of flavor. And don’t be stingy when using fresh herbs. Most people are much too conservative when it comes to using fresh herbs in salads and elsewhere. To make this salad for two I add a good handful fresh basil. Served with crusty sourdough bread this perfect summer salad has everything I need on a hot summer day.

Give my recipe a go as is and then go invent your own perfect summer salad incorporating all the healthy macro nutrients, textures and flavors.

Enjoy!

A half eaten loaded summer salad on a ceramic plate with wooden tongs.

Perfect Summer Salad

Dea Zoffmann
The bounty of summer comes together in this highly fulfilling salad. Perfect on its own as a light meal on a hot summer day.
Prep Time 20 minutes
Total Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 2 people as a light meal

Ingredients
  

  • 1/2 cup cooked chickpeas
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon light soy sauce
  • 2 good handfuls uncooked whole grain penne or pasta of your choice
  • A small handful dry roasted pumpkin seeds
  • 1 fresh nectarine, diced or roughly chopped
  • 1/2 to 1 cup lightly sun dried cherry tomatoes see text above for how-to and alternatives
  • 1 small red onion, halved and then thinly sliced
  • 2 large handfuls mixed baby leaf salad
  • A good handful fresh basil (don't be stingy!)
  • 1 tablespoon fresh pesto
  • 1 teaspoon extra virgin olive oil
  • Salt & pepper to taste

Instructions
 

  • Cook the pasta in lightly salted water until al dente. Drain and rinse in cold water to halt the cooking process. Drain well once more before transferring to a serving platter or bowl.
  • Heat a little extra virgin olive oil on a frying pan and add the chickpeas. Roast them over medium high heat for 5 to 8 minutes. Lower the heat a little and then stir in the smoked paprika followed by the soy sauce. Stir well until the soy sauce has all but disappeared. This happens fast so don't take your eyes off the pan or you risk burning the peas. Transfer to a bowl and set aside to cool a little before adding them to the pasta.
  • Now throw in the nectarine, sun dried tomatoes, red onion slices, roasted pumpkin seeds, fresh salad and basil and toss to mix.
  • In a small bowl mix the pesto with the olive oil. Season the salad with salt and pepper and serve it with nice crusty bread and the pesto drizzle on the side.
Keyword chickpeas, fresh, quick, summer

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating