The best summer mixed salads to replace the main course

The 5 best summer mixed salads to replace the main course: simple and original, they are a great meal at any time of the day. They can perfectly satisfy the appetite in the hot season and provide us with all the vitamins and minerals of this period.

These dishes are mainly prepared with seasonal vegetables

the best salad for health different summer vegetables and fruits

In the heat of summer, the human body puts all its strength into the work of the excretory system, so it is natural to want to feed by digesting heavy dishes or chopped soups. The ideal solution for this diet are simple summer salads. The number of ingredients in this dish and their possible combinations are so great that every day you can serve a completely new meal by changing the components and types of supplies.

What sauces?

Sauces are based on:

  • vegetable oil (sunflower, pumpkin, sesame, olive);
  • vinegar (wine, apple, balsamic);
  • lemon, orange, fresh grapefruit;
  • fat-free natural yogurt, low-fat cream or kefir;
  • White wine ;
  • soy sauce, mustard;
  • coconut milk

It is better to prepare summer salads without mayonnaise, as it is a calorie and poorly absorbed by the body. Plus, it turns quickly in the heat. The use of cast dishes can cause serious poisoning.

Use light products adapted to the season

single dish summer salads elements of sauces

What vegetables and fruits?

When it comes to the basics of making a delicious summer salad, you can use any fresh vegetable and even seasonal fruit. The most common ingredients are:

  • cucumbers,
  • tomatoes,
  • green onions,
  • different types of lettuce,
  • green vegetables,
  • radishes,
  • peppers,
  • the corn
  • Courgette.

Corn is used pickled or boiled.

Pepper and zucchini can be not only fresh, but also roasted

salad summer dish cold buffet than vegetables

What meat or seafood?

In addition to vegetables, chicken or turkey can be used in popular summer salad recipes. Beef and pork for heat are not suitable. They put a lot of strain on the digestive system.

For Mediterranean dishes, seafood and even fruits are often used

salads diet summer dish seafood on white plate sea background

Our recipes

Shepherd’s salad

  • For 1 person
  • Preparation time 15 min


  • 2 tomatoes
  • 9-10 cherry tomatoes to decorate
  • 150 g of cucumbers
  • 1 – 2 peppers – roasted, peeled
  • 1/4 head of red onion
  • 100 g of marinated mushrooms
  • 120 g of ham, cut into small cubes
  • 220 g of cheese
  • 2 boiled eggs
  • 4 tablespoons of oil
  • a small bunch of chopped parsley
  • vinegar – to taste
  • salt to taste
  • 5 olives, to garnish


Cut the tomatoes, cucumbers and peppers. Mix them in a bowl and add the onion halves, the mushrooms, the ham and half the diced cheese. Mix lightly, pour oil, vinegar and salt. Place on top the second half of the cheese, this time grated, the quartered eggs and garnish with olives.

Serve the shepherd’s salad topped with sprigs of parsley

full plate salads with eggs and cheese in a glass bowl

Giant couscous salad with charred vegetables and spicy pesto

  • For 4 people
  • Preparation and cooking time: 50 min


• 2-3 raw beets (320 g), peeled and chopped

• 3 red onions (320 g), cut into quarters

• 2 green or orange peppers, seedless and diced

• 1 tablespoon of olive oil

• 320 g of tomatoes

• 200 g of whole giant couscous

Cook couscous according to package directions, then rinse and drain

what summer salads as a main course couscous in a pan

For the pesto:

• 7 g fresh coriander, coarsely chopped

• 15 g flat-leaf parsley, coarsely chopped

• 1 grain of garlic

• 1 green pepper, without seeds

• ½ tablespoon of cumin

• 1 tablespoon of apple cider vinegar

• 1 tablespoon of olive oil

• 40 g pine nuts, lightly toasted


  1. Preheat the oven to 200C/180C fan/gas 6. In a bowl, toss the beetroot, onion and peppers with the oil, then spread on a large tray lined with baking paper and cook for 35 minutes. Scatter over the cherry tomatoes and return to the oven for a further 10 minutes until the tomatoes and vegetables are tender.
  2. Meanwhile, cook couscous according to package directions, then rinse and drain. To make the pesto, put the coriander and half the parsley in a bowl with the garlic, chilli, cumin, vinegar, oil and 25g of pine nuts.

Add 2 tablespoons of water, then blend until smooth

salads easy summer dish cilantro pesto in a jar

3. Pour the roasted vegetables and chopped parsley over the couscous and pile on the pesto, then sprinkle with the remaining pine nuts. If you follow a healthy diet, serve half the salad immediately.

Refrigerate the rest for another day

summer couscous salad

Yogurt salad with fresh cucumbers

  • For 4 people
  • Preparation time 15 min


  • 1 kg of yoghurt or curd, drained or whole
  • 2 fresh cucumbers
  • 1 grain of garlic
  • fennel – fresh or dried, to taste
  • 1/2 teaspoon oil (or a little more)
  • salt to taste

preparation :

Whisk the strained yogurt with oil until smooth and pleasantly glossy. Finely chop a cucumber, salt and season with a crushed garlic clove. Add the chopped cucumber to the yogurt and mix. Sprinkle with chopped fennel and salt if needed.

Serve the milk salad garnished with cucumber slices and garnish

the best summer salad yogurt and cucumber salad with fennel

Italian caprese salad

  • For 2 people
  • Preparation time 2 min

Ingredients :

  • 2 tomatoes
  • 200 g of mozzarella
  • 15 basil leaves
  • 2 tablespoons of olive
  • 1 tablespoon of balsamic vinegar


Cut the tomatoes and mozzarella into slices and arrange them on a plate, putting a round of cheese on each tomato wheel. You can arrange them in a circle, overlapping the edges of each piece, or you can arrange them alone. After layering the tomatoes and mozzarella, it’s time for the basil. If you are using fresh basil, you can place a leaf on top of each piece of mozzarella, or chop it very finely and sprinkle it over the salad, as shown in the picture. If using dried basil, simply sprinkle it over the salad. Caprese salad becomes much tastier with fresh basil, as it provides much more freshness and flavor than dried basil. Only the big chains offer this fresh spice. Fresh basil is also available in the market. However, it is easier to sow it in a pot and grow it at home. That way you’ll have fresh basil whenever you need it. Season the salad with salt and a mixture of olive oil and balsamic vinegar.

You can dress with olive oil only

salads summer dish to make salad with cheese, tomatoes and pesto in a rectangular dish

Fusion salad with salmon fillet

  • Preparation time: 25 minutes
  • 4 servings

Ingredients :

  • 300 g of steamed salmon fillet
  • 1/2 cucumber
  • 1 avocado
  • 4-5 blanched broccoli florets
  • 2 blanched carrots
  • 3-4 lettuce leaves
  • 1 handful of beet greens
  • a handful of spinach leaves

Blanch the broccoli and carrots

broccoli and carrot diet summer salads

For the Navy :

  • 1 tablespoon of miso paste
  • 3 tablespoons of soy sauce
  • 1 tablespoon grated ginger
  • 1 goat’s garlic
  • 3 tablespoons of olive oil
  • juice of 1/2 lemon
  • 1 tablespoon of water
  • 1 spoonful of honey
  • 1 tablespoon of black sesame
  • 1 chilli, your choice
  • cilantro

Mix the marinade ingredients well

what summer salads replacing a marinated dish with coriander


Cut the cucumber and lightly blanched carrot into strips. Finely chop the broccoli. Cut the avocado into cubes and sprinkle with a little lemon juice to prevent it from darkening before serving the salad. Mix the vegetables in a bowl, sprinkle some sesame seeds, chop some coriander leaves and season with olive oil, lemon juice and salt. To prepare the fish salad, finely grate the garlic and ginger. Add the soy sauce, miso paste dissolved in a little water, honey, black sesame, finely chopped coriander leaves and chilli without the seeds. Add the olive oil in a thin stream, stirring vigorously. Cut the fish fillet into large pieces, from which you have previously removed the skin. Put them in the sauce for about 40 minutes so they take on flavor. Arrange the salad in the salad or, if you prefer, in individual salads: first the lettuce leaves on the bottom, spread the avocado cubes and on top the cucumber, carrot and broccoli salad.

Arrange the pieces of marinated salmon on top

what summer salads replace a simple and original fusion salmon dish

Fresh seafood salad

  • For 5 servings
  • Preparation time 45 min

Ingredients :

  • 175 g of pasta
  • 800 g of mussels or clams
  • 175 g of shrimp
  • 6 sun-dried tomatoes
  • 125 g of mushrooms
  • 3 carrots
  • 1 tablespoon of olive oil
  • 4 tablespoons of vinaigrette
  • 2 cloves of garlic
  • 6 tablespoons of white wine
  • 3 tablespoons of chives
  • pepper


Cook the pasta in salted water, drain. Mix the vinaigrette with the garlic and 2 tablespoons of wine. Add the mushrooms and let them marinate. Cut the carrots, heat them for 3-4 minutes, add them to the mushrooms. Pour the rest of the wine over the mussels, bring to a boil and cook until they open. Add them to the salad, along with the steamed shrimp.

Add the other ingredients

summer salads that replace the plate fresh salad of mussels and shrimp


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