13 recipes for salads complete with fruit and nuts

The myth that salads do not provide energy collapses in the sight of these 13 salads with dried and dehydrated fruits and seasonal fruit.

Nuts are an ideal way to enrich salads, increasing their caloric value and satiating capacity. And, although it is not usually the first ingredient that comes to mind when thinking about salads, fruits are an excellent complement to these dishes. Versatile and healthy, they bring an extra juiciness and flavor to any dish.

This time we combine walnuts and vegan cheese with lettuce for a salad full of calcium; and pine nuts and almonds with acidic fruits such as tangerine and pineapple for an exotic very aromatic rice salad.

Raisins, although dehydrated, and not dried, are also an ideal complement. We use them with cashews in a crispy salad with tofu sauce (a dressing that you will love) and also for one of our most original proposals: this red cabbage salad with peppers of different colors, which will delight the eyes and not only the taste.

In addition, we take advantage of all the properties of seasonal foods with a colorful and refreshing carrot and orange salad and a succulent warm salad of basmati rice and spinach that will fill you with energy and give you extra calcium, a crunchy fennel salad with three plums and a delicious pink salad with yogurt and pistachio dressing.

PINK SALAD WITH SOY YOGURT AND PISTACHIO DRESSING

Ingredients (for 4 people):

• 300 g assorted lettuces
• 100 g radishes
• 2 balls of raw beetroot
• 1 ripe avocado

For the sauce:

• 1 soy yogurt
• 6 dates
• 50 g roasted pistachios
• A pinch of salt with herbs
• 4 tablespoons virgin olive oil
• A pinch of freshly ground pepper

Preparation (15′):

1. Wash the lettuce well and drain them in a vegetable centrifuge so that they are well dried. Cut them to pieces with your hands and pour into a salad platter.
2. Beetroot and radishes are cut into slices, and avocado, into cubes. Spread them out for the salad.
3. For the dressing, cut the dates into pieces, and chop the pistachios. In a bowl mix the yogurt with date and pistachio, salt, oil and pepper. Stir the salad and water generously with this dressing.

Variant: You can use cooked beetroot instead of raw. The grated carrot is also delicious.

FENNEL SALAD WITH PLUMS

Ingredients (for 4 people)

• 10 plums of different colours (red, yellow and claudias), cut to quarters
• Half cantaloupo melon
• 1/4 fennel bulb, thinly stripped
• 1/4 red chicory, in very thin strips
• 1 French lettuce, chopped by hand
• 2 mint branches

For the dressing:

• 1 apple, peeled
• 2 tablespoons vegan ricotta cheese
• lemon juice
• olive oil, pepper and salt

Preparation (15′ + 10′ cooking + 10′ rest):

1. Boil the apple with a few drops of lemon and blend with the cheese, salt, pepper and oil. Reservation.
2. Let the fennel soak for 10 minutes and dry thoroughly. Peel and dice the melon, or take it into balls; Drizzle dice or balls with lemon juice.
3. Mix the two types of salad with fennel and distribute in the deadlines, arranging in the center the mixed fruit. Garnish with mint ojas and accompany aloño.

Variant:

Toasted sunflower seeds seasoned with soy sauce can be added.

CRISPY SALAD WITH TOFU SAUCE

Ingredients (for 4 people):

• 150 g arugula
• 100 g oak leaf
• 100 g watercress
• 1 daikon turnip
• 1 small green pepper
• 1 small yellow bell pepper
• 100 g sprouted soybeans
• 30 g raisins
• 30 g raw cashews
• 2 tablespoons toasted sesame
• For the sauce:
• 150 g silky tofu
• 1 teaspoon soy sauce
• 1 tablespoon virgin olive oil
• juice of a lemon

Preparation (15′)

1. Soak the raisins for half an hour. Wash the different leaves, drain them and chop them. Clean the peppers and cut them into thin strips.
2. Mix everything in a bowl along with the sprouts, cashews and drained raisins. Wash the turnip, cut it lengthwise and place on top. Sprinkle with sesame.
3. For the sauce, crumble the tofu into a bowl and add the oil, soy sauce and lemon juice. Knead with your hands until you get the desired consistency.

Nutritional information:

• Calories: 197
• Carbohydrates: 13 g
• Protein: 10 g
• Fat: 12 g
• Cholesterol: 0 mg

SALAD WITH WALNUTS AND VEGAN CHEESE

Ingredients (for 4 people):

• 1 tender romaine lettuce or a mixture of assorted lettuce
• 40 g walnuts
• 50 g vegan cheese
• 1 slice of bread
• 40 ml olive oil
• olive oil for frying
• Sherry vinegar
• salt, pepper
• chive
• edible flowers to decorate

Preparation (15’+3′ cooking)

1. Chop the nuts and with a peeler remove shavings from the vegan cheese. Wash and chop the lettuce, and clean the flowers and chives.
2. Dice the bread and fry it in olive oil. Once fried, drain it and deposit it on kitchen paper so that it absorbs the excess oil.
3. Harmoniously mix all the ingredients, salt and pepper, drizzle with vinegar and season with a good splash of virgin olive oil. Spread the bread on top and garnish with flowers and chives.

Variant

If you don’t follow a strictly vegan diet, you can substitute vegan cheese for Parmesan cheese.

The bread can gain flavor by drizzling it with a little oil and toasting it in the oven.

Nutritional information

• Calories: 192
• Carbohydrates: 5 g
• Protein: 5 g
• Fat: 16 g
• Cholesterol: 8 mg

RICE SALAD WITH PINEAPPLE AND TANGERINE

Ingredients (for 4 people):

• 300 g basmati rice
• 1 large pineapple
• 2 tangerines
• 2 tablespoons Corinthian raisins
• 2 tablespoons pine nuts
• 1 tablespoon almonds
• the juice of half a lemon
• freshly chopped mint
• 5 tablespoons olive oil and salt

Preparation (35’+15′ cooking)

1. Cook the rice in plenty of salted water. Pass it through cold water and drain.
2. Let the raisins soak in warm water for 10 minutes to rehydrate them. Meanwhile, peel the pineapple, remove the central part and chop. Also peel the tangerines and separate the segments.
3. Mix the rice with pineapple, tangerine segments, raisins, pine nuts and chopped almonds.
4. Beat the lemon juice with the oil, a little salt and mint. Dress the salad and serve cold.

Variant

You can give a more aromatic touch by grating tangerine skin over the salad. You can also replace the tangerine with orange.

Nutritional information

• Calories: 500
• Carbohydrates: 66 g
• Protein: 6 g
• Fat: 25 g
• Cholesterol: 0 mg

RED CABBAGE SALAD

Ingredients (for 4 people):

• 1/2 red cabbage
• 1/2 red bell pepper
• 1/2 green pepper
• 1/2 yellow bell pepper
• 1 red onion
• 2 tablespoons grated kohlrabi
• 30 g raisins
• 30 g pine nuts
• 1 slice of bread
• 6 tablespoons olive oil
• 2 tablespoons lemon juice
• pepper and salt

Preparation (20′):

1. Wash the red cabbage and remove the central stem. Cut it as finely as possible to get long strips. Season them with a few drops of lemon juice. Wash the peppers and cut them into small cubes. Cut the onion also into very thin strips. Drain the grated kohlrabi well.
2. Soak the raisins in warm water for a couple of minutes and drain them. Lightly toast the pine nuts in an oil-free skillet. Dice the bread and brown in the oven.
3. Mix all the ingredients of the salad, season with salt, pepper, lemon juice and olive oil and finally serve it in a bowl with the cubes of bread on top.

Nutritional information:

• Calories: 257
• Carbohydrates: 16 g
• Protein: 3 g
• Fat: 20 g
• Cholesterol: 0 mg

WARM BASMATI RICE SALAD

Ingredients (for 4 people):

• 400 g basmati brown rice
• 900 ml broth or water
• 250 g spinach leaves
• 2 red onions
• 1 tablespoon chopped cilantro
• 2 tablespoons cumin seeds
• 1 teaspoon walnut oil
• 1 garlic clove, olive oil and salt
• 150 g vegan cheese
• 150 g vegan yogurt

Preparation (25′ + 50′ cooking + 10′ rest):

1. In a saucepan heat oil over medium heat and sauté the cumin and minced garlic for a few minutes. Then add the rice and broth, with salt, cilantro and a splash of oil. Raise the heat, cover, and when boiling lower it and cook until it absorbs the water. Let stand 10 more minutes.
2. Peel the onion, cut it into thin rings and sauté with a little hot oil, until tender.
3. Soak the spinach with the nut oil and spread out on individual plates. Beat the cheese with the yogurt. With a fork release the rice well and spread it on the spinach. Top with onion and crown with vegan cream cheese.

Nutritional information:

• Calories: 662
• Carbohydrates: 97 g
• Protein: 16 g
• Fat: 24 g
• Cholesterol: 45 mg

FRESH CARROT AND ORANGE SALAD

Ingredients (for 4 people):

• 4 carrots
• 2 oranges
• 2 onions
• 50 g black olives

For the vinaigrette:

• 4 tablespoons olive oil
• 2 tablespoons vinegar
• 1 tablespoon honey
• pepper and salt

Preparation (20′):

1. Peel the carrots and cut them into very thin strips with the help of a peeler. Clean the onions and cut them also into very thin strips along with a sharp knife. Place the two vegetables in a bowl with water and ice, and stir from time to time so that they curl.
2. Peel the oranges live to remove the white part of the skin and cut them into segments avoiding the membrane that separates them.
3. To prepare the vinaigrette, beat the vinegar with the honey, salt and pepper and pour the oil into thread beating until emulsified.
4. Drain the carrot and spring onions and mix with the oranges and olives. Season this salad with vinaigrette and serve directly.

Nutritional information:

• Calories: 285
• Carbohydrates: 24 g
• Protein: 3 g
• Fat: 15 g
• Cholesterol: 0 mg

ORIENTAL SALAD WITH MUSTARD VINAIGRETTE

INGREDIENTS (FOR 4 PEOPLE):

• 300 g green beans
• Half natural pineapple
• 100 g tofu
• 4 tender, large dates
• 40 g toasted almonds

For the vinaigrette:

• 6 tablespoons olive oil
• 2 tablespoons Modena vinegar
• 1 tip of old mustard
• pepper and salt

PREPARATION (15′ + 6-7′ COOKING):

1. Put a pot of water on the fire and, when it comes to a boil, add a handful of salt. Meanwhile, wash the beans well and cut them into strips. Blanch in boiling water for about 6-7 minutes, uncovered, and then drain and cool with cold water.
2. Peel the pineapple and cut it into rectangles or first into slices and then into strips. Cut the tofu into rectangles as well. Bone and strip the dates. Peel and chop the almonds.
3. Prepare the vinaigrette by mixing the old mustard with salt and pepper, add the balsamic vinegar and, once all the seasonings are diluted, add the olive oil while beating.
4. Mix all the ingredients of the salad, distribute in bowls or individual plates and season on top with the mustard vinaigrette.

NUTRITIONAL INFORMATION:

• Calories: 316
• Carbohydrates: 23 g
• Protein: 7 g
• Fat: 22 g
• Cholesterol: 0 mg.

SOUTHERN AVOCADO SALAD WITH ORANGE

Ingredients (for 4 people):

• 3 endives • 1 red endive • 3 medium oranges • 2 avocados to the point • 30 g pitted raisins for the dressing: • 1 lemon • 2 tablespoons olive oil • 1 natural yogurt • 1 sprig of cilantro • pepper and salt

Preparation (15’+30′ cooking):

1 Wash an orange, remove the skin in strips with a peeler avoiding the white part and cut into very thin julienne. This zest is scalded for half a minute in boiling water, refreshed and set aside. 2 The ends of the three oranges are removed and peeled completely on a board with a long and flexible knife, leaving the pulp exposed, without the white layer. The segments are taken out and set aside. 3 Avocados are cut in half lengthwise, bordering the central bone and emptied with the help of a spoon. They are cut into slices and reserved drizzled with lemon juice. 4 If the raisins are very dry, they can be soaked with a little orange juice. The endives are washed, the base is cut off, split in half and cut into a thick julienne. 5 To make the dressing, mix the boiled orange peels with a splash of lemon juice, chopped coriander leaves and olive oil, salt and pepper and add the natural yogurt. 6 Mix the endives with orange, raisins and avocado, and season.

VARIANT You can add fruits such as mango or papaya.

Nutritional information:

Calories: 368

Carbohydrates: 19 g

Protein: 5 g

Fat: 30 g

Cholesterol: 3 mg

CRUDITÉS WITH TUSCAN FRUITS

INGREDIENTS (FOR 4 PEOPLE):

• 200 g fusili or other short paste
• 6 fresh mushrooms
• 2 very tender artichokes
• 40 g Parmesan vegetable cheese
• 8 strawberries
• 1 lemon pear
• 2 mint branches
• 2 sun-dried tomatoes
• 2 limes
• 5 tablespoons olive oil
• salt

PREPARATION (20′ +7-10′ COOKING):

1. Boil the pasta al dente in salted water, cool and reserve mixed with two tablespoons of olive oil.
2. Meanwhile, wash the limes, grate the skin and squeeze the juice. Remove parmesan shavings with a peeler. Blanch the tomatoes, cut them into thin strips and mix with three tablespoons of oil. Wash the strawberries, remove the leaves and dice them.
3. Peel the pear, split in half, discourage and cut it into slices. Wash the artichoke, peel it and cut the heart into thin slices. Wash the mushrooms, remove their foot and cut them into thin slices. Drizzle pear, artichoke and mushrooms with lime juice. Cut the mint leaves with scissors.
4. Mix the paste with the grated lime skin, the remaining juice, all the vegetables, mint, pear and oil with the tomatoes. Finally add the strawberries on top and the parmesan shavings.

NUTRITIONAL INFORMATION:

• Calories: 351
• Carbohydrates: 39 g
• Protein: 12 g
• Fat: 17 g
• Cholesterol: 46 mg

BUDS WITH BALSAMIC STRAWBERRIES

INGREDIENTS (FOR 4 PEOPLE):

• 4 wonder lettuce buds
• 1 romaine lettuce bud
• 1 carrot
• 1 white celery stick
• 80 g goat curl vegetable cheese
• Half tray of alfalfa sprouts

For the vinaigrette:

• 1 strawberry tray
• 1 apple
• 2 tablespoons balsamic vinegar
• 4 tablespoons olive oil
• a pinch of sugar
• pepper
• salt

PREPARATION (15′):

1. Wash the strawberries. Peel the apple and cut it into cubes or thin strips, and mix it with the strawberries. In a small bowl mix the salt, pepper and sugar with the vinegar and oil, and add the strawberries and apples.
2. Wash the buds. Chop the leaves with your hands and place them in a deep bowl. Peel the carrot, grate it and add it to the lettuce. Cut the celery into thin strips and incorporate it as well. Shred the cheese and set aside.
3. Divide the salad into four wide, low bowls. Distribute the crumbled cheese and seasoned fruit on top and decorate with the alfalfa sprouts.

NUTRITIONAL INFORMATION:

• Calories: 225
• Carbohydrates: 14 g
• Protein: 6 g
• Fat: 15 g
• Cholesterol: 9 mg.

A recipe from Montse Tàpia

SWEET SALAD

INGREDIENTS (FOR 4 PEOPLE):

• 1 kiwi
• 1 banana
• 1 handle
• 8 strawberries
• 2 golden apples
• 1 tablespoon sugar
• 1 cinnamon stick
• 1 tablespoon olive oil
• salt

PREPARATION (15’+12′ COOKING):

1. Peel the apples, chop them and bring them to a boil with a finger of water, a pinch of salt, a tablespoon of sugar and a cinnamon stick.
2. When cooked, remove the cinnamon and crush the rest with oil. Reservation.
3. Peel the fruit and dice it. Mix all the fruits, sweeten very lightly and season with the compote.

NUTRITIONAL INFORMATION:

• Calories: 139
• Carbohydrates: 26 g
• Protein: 1 g
• Fat: 3 g
• Cholesterol: 0 mg.