5 gourmet composed salad recipes for a healthy and flavorful meal

Composed salads are an excellent option for preparing a quick, balanced and delicious meal. They allow you to combine different fresh and healthy ingredients to create varied and tasty recipes. Discover in this article 5 ideas for gourmet composed salads that will delight you while providing the nutrients your body needs.

I. The revisited Niçoise salad

The Niçoise salad is a classic that can be easily adapted according to your desires and the ingredients at your disposal. Here is a revisited version for even more flavors:

  • 200g of canned tuna (in natural or in olive oil)
  • 4 hard-boiled eggs
  • 1 red pepper
  • 1 cucumber
  • 4 tomatoes
  • 1 red onion
  • 100g of pitted black olives
  • 4 tablespoons of capers
  • A few basil leaves

Chop the vegetables and mix them with the crumbled tuna, olives, capers and chopped basil. Serve the salad with hard-boiled eggs cut into quarters.

II. The quinoa salad with crunchy vegetables

This salad made from quinoa is perfect for a complete and balanced meal, rich in plant proteins:

  • 200g of cooked quinoa
  • 1 orange pepper
  • 1 zucchini
  • 1 green onion
  • 100g of cooked chickpeas
  • 1 avocado
  • A few coriander leaves

Chop the vegetables into small cubes, then mix them with the quinoa and chickpeas. Add the avocado sliced into strips and sprinkle with chopped cilantro.

III. The pesto pasta salad with grilled vegetables

For a hearty and indulgent mixed salad, opt for this recipe for pasta salad:

  • 250g of cooked whole wheat pasta
  • 2 grilled courgettes
  • 2 grilled eggplants
  • 1 roasted red pepper
  • 1 jar of pesto
  • 80g of arugula
  • Some shavings of parmesan

Cut the grilled vegetables into pieces and mix them with the pasta. Then add the pesto, arugula and finish with the parmesan shavings.

IV. The Oriental Lentil Salad

This oriental-flavored lentil salad is rich in plant proteins and fiber:

  • 250g of cooked green lentils
  • 1 sliced red onion
  • 1 clove of chopped garlic
  • 2 grated carrots
  • 1 tablespoon of ground cumin
  • 1 tablespoon of ground coriander
  • A few sprigs of flat parsley

Mix the lentils with the onion, garlic, grated carrots, cumin and coriander. Sprinkle with chopped flat parsley before serving.

V. Beetroot, Goat Cheese and Walnut Salad

Finally, for a sweet-salty salad full of flavors, try this beet salad recipe:

  • 3 cooked beets
  • 150g of fresh goat cheese
  • 80g of nuts
  • Some lamb’s lettuce leaves
  • 1 tablespoon of honey
  • 1 tablespoon of balsamic vinegar

Cut the beets into cubes, then mix them with the crumbled goat cheese and walnuts. Add the lamb’s lettuce and season with honey and balsamic vinegar.

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