Main Dish Summer Salads

Your New Favorite Summer Salad Recipes

We eat salad one night a week in summer. It’s a delicious way to cool off, clean out the veggie drawer, and to keep the meal light. Main dish summer salad recipes don’t fall under the “easy” category for me. They typically have several ingredients, and with all the peeling, chopping, and slicing, they can take a long time to put together.

Eat spinach to support aging

I don’t typically buy ready-made or bagged salads, preferring to prepare my own fresh veggies. Lettuce doesn’t hold up very well in heat, so most of these don’t contain a lot of greens. This tortellini salad has chopped fresh spinach to add flavor and vitamins. Did you know that spinach is one of the top anti-aging foods we can eat to support us after age 50 and beyond? I rely on pasta or white beans to make summer salads more hearty, but the fresh light dressings keep them healthy and low-calorie. Feel free to serve any of them over your favorite lettuce leaves if you really must have lettuce in your salads.

My very favorite summer salad recipe to serve for a luncheon, or light summer dinner, is this tortellini salad. It’s spicy, tasty, and holds really well when made in advance. Make it for a picnic, and pack the leftovers for work.

Tortellini and White Bean Salad

This delicious salad is a hearty summer meal! I prefer to make it in advance to allow the ingredients to blend and chill, however you can serve it immediately. It's a great vegetarian meal.
Print Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Servings: 4
Course: Main Course, Salad
Cuisine: Italian
Calories: 210
Ingredients Method

Ingredients
  

  • 1 9 oz pkg fresh cheese tortellini I buy whatever size, 8 – 10 ounces
  • 1/2 cup sliced pepperoncini peppers These are always in my fridge for salads and sandwiches.
  • 2 cups freshs spinach leaves coarsely chopped
  • 2 cups halved cherry tomatoes a mix of heirloom shapes and colors makes this extra pretty
  • 1/4 cup capers You can always find these in my fridge, as well.
  • 1 16 oz can navy beans any small white bean works
  • 6 Tbsp shredded fresh Parmesan cheese
  • 1/4 cup chopped fresh basil I usually chiffonade basil
  • 2 Tbsp fresh lemon juice
  • 1 1/2 Tbsp Extra Virgin Olive Oil if you have a lemon or basil infused oil, all the better!

Method
 

  1. Cook the pasta according to the package directions, but do not salt or add oil to the pot. While the pasta cooks, add peppers, spinach, tomatoes, capers, beans, cheese, and basil to a large serving bowl.
    Drain the pasta, and rinse immediately with cold water. If you're serving right away, try an ice bath to cool it quickly. Blend the lemon juice and olive oil in a small bowl. Add pasta and juice/oil mixture to salad, and gently toss to coat. Serve immediately, or refrigerate until serving. Top with cracked pepper, if desired.
Chicken for Summer Salad Recipes
Picture by ma-no

We typically grill at least once a week, nearly year round. When we do, we add extra meat (and sometimes extra veggies) to be used in other recipes that week. Cook once, eat twice! Why waste a hot grill? In a pinch, you may choose to use a rotisserie chicken if you didn’t plan ahead by grilling extra chicken. But, I find it easy to poach a couple of chicken breasts while I’m cooking the pasta, then give everything an ice bath prior to moving on with the recipe. That way I’m not stuck with dark meat that nobody in my house will eat, and I can control the amount of sodium in the recipe.

Chicken and Bow Tie Pasta Salad

In true cook once, eat twice fashion, I will typically ask my husband to grill a couple of extra chicken breasts to make this salad later in the week. But in a pinch, you can poach your own chicken while the pasta is cooking, or buy a rotisserie chicken at the market.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Servings: 6
Course: chicken, Main Course, pasta, pasta salad, Salad
Ingredients Method

Ingredients
  

  • 3 cups uncooked farfalle (bow tie) pasta, about 8 oz. or any flatter shape you like
  • 1/3 cup fresh squeezed orange juice
  • 1/4 cup fresh lemon juice
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp stone-ground, coarse, or country mustard
  • 2 tsp sugar
  • 1 1/4 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 2 cups shredded cooked chicken breast (about 2 breasts)
  • 1 1/2 cups seedless red grapes, halved
  • 1 cup thinly sliced celery
  • 1/3 cup finely chopped red onion
  • 1/3 cup coarsely chopped walnuts, toasted I've used pistachios, as well
  • 3 Tbsp Chopped fresh chives
  • 2 Tbsp chopped fresh Italian flat-leaf parsley

Method
 

  1. Cook pasta according to directions, without adding salt or oil to the pot. Cool completely, or plunge in an ice bath once cooked al dente.
    While pasta is cooking, combine orange juice through rice vinegar in a large bowl and whisk to combine. Add pasta, remaining ingredients to the bowl and gently toss to combine.

Include chicken, or omit for vegan

This White Bean and Grilled Chicken Salad can be prepared without chicken for the vegans in your party, then stir in chicken for the rest of the group. It comes together quickly, and is hold up great when made in advance. Take the leftovers to work for lunch!

Main Dish Salads

White Bean and Grilled Chicken Salad

This recipe comes together quickly, and you may use rotisserie, left over grilled, or poached chicken. Use whatever you have! Can be made ahead so it's perfect for a picnic.
Print Recipe Pin Recipe
Prep Time 15 minutes
Servings: 5
Course: chicken, Main Course, Salad
Calories: 370
Ingredients Method

Ingredients
  

  • 2 cups skinless, boneless chicken cooked and coarsely chopped
  • 1 cup chopped tomato halved cherry tomatoes are pretty
  • 1/2 cup thinly sliced red onion
  • 1/3 cup sliced fresh basil try the chiffonade technique
  • 2 16 oz cans cannellini beans, rinsed and drained any small white bean will work
Dressing
  • 1/4 cup red wine vinegar
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp fresh lemon juice
  • 2 tsp dijon mustard
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper
  • 2 cloves minced garlic

Method
 

  1. Prepare salad in a large bowl; tossing gently to combine, and set aside.
    Prepare dressing by whisking all ingredients in a small bowl, or shake them in a cruet. Drizzle the dressing over the salad. Toss to coat, and serve immediately, or store in the refrigerate until ready to serve.

Vegetarian Summer Salad Recipe

Since I’m not big on greens in main-dish salads, I like to add hearty ingredients such as beans. Any of the dressings from the salads above can work in this next salad. You could also add in chicken, if you’d like. Omit the cheese for a vegan option. It would be a great addition to your salad selection for an outdoor party.

Zucchini and Bean salad

This salad is great for using up an abundance of zucchini and green beans from your late summer garden. You could easily add chicken if you wanted. If you're not fond of raw green beans, blanch them quickly in boiling water, followed by an ice bath.
Print Recipe Pin Recipe
Prep Time 15 minutes
Servings: 4
Course: Main Course, Salad
Ingredients Method

Ingredients
  

  • 2 cans cannellini beans, drained and rinsed any small white bean will do
  • 3/4 lb zucchini (about 2 small) trimmed, quartered lengthwise and thinly sliced on the diagonal
  • 4 oz green beans (about 3/4 cup) trimmed and thinly sliced on the diagonal
  • 1/2 cup fresh Parmesan cheese, shredded
  • 1/2 cup fresh basil leaves, torn
  • 2 lemons, zested and juiced
  • 1 Tbsp extra virgin olive oil lemon or basil infused oil would be great
  • salt and ground pepper to taste

Method
 

  1. Place all ingredients in a medium bowl, and toss to combine. It's as easy as that!

What is chiffonade? It’s a knife technique used to cut leafy herbs and greens into very thin ribbons. I love using this technique for basil and spinach. The thin ribbons disburse throughout the food, looking and tasting wonderful. Check out this short Youtube video to learn how the chiffonade technique is done.

healthy after 50
photo by wavebreakmedia

Instant Party

Whip up one or more fantastic summer salad recipes, along with one of these delicious summer citrus drinks or cocktails, and you have an easy and tasty party that you can prepare the night before, leaving you free to enjoy your own party. Just add chips and salsa, and some fruit! Parties don’t have to be high calorie heavy foods laden affairs. One of the best ways to stay healthy after 50 is to keep our weight and blood sugar in check. Just eat more veggies, and dance the night away at your own party!

What are your favorite make ahead summer party recipes? I love foods that get even better as they sit, and allow me to enjoy my guests. I bet you do, too! Let us know in the comments.

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