Spanish Salads: 5 Quick, Healthy, Summer Recipes You’ll Love!

With the arrival of summer, you usually want more fresh, light and tasty dishes, such as salads. These dishes are usually very simple to make, and they are also very versatile and colourful!

Almost any ingredient can be good to go into a salad; sprouts, lettuce, tomato, pasta, rice, legumes, tuna, egg, nuts, etc. You can prepare just about anything, from a simple salad to a complete one that has all the food groups covered. It’s up to you!

Spanish salads tend to be very tasty and colourful as they use lots of fruits and vegetables. Today, I want to present Spanish Salads: 5 Quick, Healthy, Summer Recipes You’ll Love!

1. Pipirrana

This recipe originates from Andalusia. It has numerous variations because each province uses slightly different ingredients, and prepares it slightly differently.

However, the most traditional version is usually made with cucumber, onion, green peppers, and tomatoes and usually seasoned with olive oil and vinegar. Slices of bread are often used as a side dish. Sometimes tuna and olives are added too.

2. Mixed Salad

This is a very simple dish that takes just 10-15 minutes.
In Spain it is usually prepared as an accompaniment to meals and it is a large plate that is placed to share in the middle of the table.
It’s composed of lettuce, tomatoes, onions, and other ingredients such as tuna, white asparagus, olives, boiled egg, grated carrot and sweetcorn. For the dressing, olive oil, vinegar and salt are used.

3. Legume Salad

This meal is usually ‘complete’ in itself and is perfect for vegetarians. The main ingredient is legumes (chickpeas, beans and lentils), and as side vegetables there are usually onions, coloured peppers, tomatoes, carrots and cucumber.

You can fortify it with protein if you like with tuna, egg, or cod. In addition, it’s normally seasoned with olive oil, vinegar and salt. Nevertheless, you can add a little garlic and spices such as paprika, a dash of cayenne pepper and cumin too.

4. Potato Salad

This is a very popular salad for the summer months, with potato being of course, among the king of carb staples! First, you have to cook the potato, then combine it with different ingredients, such as onion, tomato, tuna, boiled egg, and red and green pepper. Olive oil and salt are ideal dressings here.

5. Rice or Pasta Salad

This dish, also complete in itself, is a good option for vegetarians. The staples of cooked rice or pasta are usually mixed with lettuce, tomato, egg, sliced onion, sweetcorn, grated carrot and olives.

Other ingredients that can be added are fresh cheese, tuna, or tofu. To season these dishes you can use several alternatives; olive oil, vinegar and salt, mayonnaise sauce, sauces made with mustard, or a vinaigrette with spices such as basil and oregano.

Now that you have these traditional, Spanish summer salad ideas, why not start enjoying these healthy varieties to your delight this season? What are your favourite Mediterranean salad dishes? Let us know in the comments below and join in the conversation on FacebookTwitter & Instagram!

Want more Tastes of Spain? Then you’ll check out Maria Sanchez’s Spanish food articles!

Maria Sanchez

María Sánchez from Spain, is a Dietitian and Nutritionist. She loves her career, being able to help and teach others, including sharing her knowledge and experience through the writing and publishing of nutrition articles. She believes that nutrition is a very important science in life, and that the correct type of diet can help prevent diseases for which we simply don't have effective cures. Her mission is to educate people on healthy eating to achieve optimum well-being.

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