Salads with olive oil: delicious and he althy recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Salads with olive oil are very tasty and he althy. Cooking such dishes does not take much time and effort. Salads can be used as a light breakfast or lunch, and can also be a decoration for any banquet table. Most importantly, salads with this dressing are natural and he althy, they just need to be consumed at least several times a week in order to get the necessary portion of vitamins and other useful substances.

Smoked salmon salad

A very original recipe, it uses a special salad dressing with olive oil, which brings all the ingredients together and makes the salad unsurpassed. Having lunch with such a salad, each person will receive a magnificent charge of vivacity for a long time.

Essential Products

The preparation of any dish begins with the preparation of ingredients, in this caseyou will need:

• 200g smoked salmon;
• asparagus beans;
• canned green beans;
• about 300 g potatoes (3 medium pieces);
• a few tomatoes;
• a heaping tablespoon of olives;
• 4 eggs;
• one red lettuce bulb;
• mix salad greens.

The salad dressing here is a mixture of olive oil, French mustard and a little lemon juice. As you can see, all the ingredients are he althy and nutritious. Anyone who is on a diet and monitors their nutrition should know that the calorie content of olive oil is 844 kcal per 100 g of product.

Cooking method

You should always start with the foods that take the longest to cook, the potato in this salad. Take a saucepan, pour water into it and boil three potatoes until fully cooked. The vegetable must be cooked in the skin. When ready, set aside to cool.

Peel and rinse the asparagus beans under running water, when it is ready, it should be transferred to ice water. In this case, it will retain its color and will not turn into mush.

You also need to boil chicken eggs, then peel them and cut them into 4 pieces. Open a can of canned beans. Tomatoes must be blanched, then cut into not very large slices. Blanching - skinning a vegetable, for this you need to boil water, make two cuts perpendicular to each other on a tomatofriend and dip in boiling water for 15-20 seconds. Then quickly put the vegetable in ice water. Now you can just remove the skin with your hands.

Cut potatoes into thin slices, and peeled lettuce into strips. Cut the fish into strips or sticks. Lettuce leaves should be torn into smaller pieces by hand.

Prepare the dressing for a delicious olive oil salad. To do this, mix 100 ml of oil with the juice of half a lemon and 1.5 tablespoons of French mustard. Mix everything thoroughly.

Now you can start assembling the salad. It is necessary to lay the torn pouring greens, carefully lay out all the other products on top. The ingredients indicated in the recipe are enough for 3-4 serving plates. Put a few pieces of fish on top, in which case a beautiful appearance of the salad will be provided. Drizzle generously with salad dressing.

Vegetable salad with olive oil

It will appeal to all lovers of vegetables, here no products undergo heat treatment, so you can cook the dish in just 15 minutes. If you often eat this kind of salads, where olive oil acts as a dressing, then in this case, you can slightly improve the taste and aroma of the oil.

In order not to invent different sauces every time, you can simply put a sprig of fresh rosemary, a few sprigs of thyme, a couple of leaves of basil, mint or any other fragrant greens that you have on hand in a bottle of oil. Thus, let the oil be stored, after a day or two ittakes on an incredible fragrance.

Product List

To prepare this simple salad, you need to take:

• 200 g each of bell pepper, tomato and cucumber;
• 150 g of cheese (can be replaced with regular feta cheese);
• pitted olives (although pitted are considered better quality, but you will lose a lot of time cutting them);
• salad - 80 g;
• a little red lettuce.

The dressing here is just olive oil, but ideally it needs to be aged in various herbs.

How to cook

The process of preparing this salad is extremely simple, first of all, you should wash the vegetables and peel them. All products, including cheese, should be cut into large cubes, about 1.5 centimeters thick.

Very thoroughly rinse pouring lettuce. If there is time, it is recommended to lower them into cold water and keep them there for half an hour, in which case all the sand will sink down. If there is no time, rinse each leaf individually, then tear them into large enough pieces with your hands.

Take a plate (in this case, the weight of the products is indicated for 2 servings), put lettuce leaves on it, pour generously with olive oil, and then pour out all the chopped products. This must be done very carefully so as not to tamp the greens, it remains lush and beautiful.

Lettuce onion should be cut into very thin circles and beautifully placed on top of the salad. Drizzle again with a little oil. Scatter the olives on a plate; you do not need to cut them. This completes the process of preparing a salad with olive oil, tomatoes and other vegetables. This dish is suitable for everyday use, but it is quite possible to put it on the festive table as a light snack for hot dishes.

Very he althy and simple olive oil salad

This salad recipe is only for those people who perceive unusual flavor combinations. Here seemingly incompatible products are connected, however, in fact, everything together is just an explosion of taste buds. It’s not worth talking a lot about the benefits of salad, because the recipe contains a large amount of citrus fruits and other ingredients that have a lot of vitamins. The sauce here is simply olive oil, the calorie content of which is significantly lower than other popular salad dressings.

Required Ingredients

To prepare this unusual salad, you should take:

• about 120g salad greens;
• one orange and grapefruit;
• one firm avocado;
• a few pomegranate seeds;
• dried figs or dried apricots;
• a few walnuts (they are only needed to sprinkle salad on top);
• goat cheese - 50g

You can dress the salad simply with olive oil, or you can stir it with a small amount of dried basil, marjoram and oregano. It is also recommended to add the juice of half a lemon.

Salad cooking process

So that cooking does not take you a lot of time and effort, it is recommended to follow the step-by-step instructions exactly:

1. First, you need to wash the lettuce leaves, tear them into small pieces and put them in a deep bowl.
2. Fry walnuts a little in a pan until golden brown.
3. Cut the figs into small strips. Peel the pomegranate and divide it into grains.
4. Get an orange and grapefruit fillet. This procedure must be carried out qualitatively so that there are no white parts left that will give bitterness. Goat cheese cut into small or medium cubes.
5. Peel the avocado, cut it in half and cut into thin slices.
6. Put all of the above ingredients (except nuts) in one large bowl.
7. Prepare salad dressing. Take 80 ml of olive oil and a teaspoon of basil, marjoram and oregano. Mix everything thoroughly.
8. Pour the oil over the food, stir with your hands so that the sauce completely covers all the ingredients.
9. Put the salad on plates, top with a few chopped nuts.

If you want to make the dish more nutritious, you can add some chicken fillet fried in a pan.

Various olive oil dressings

From this product you can make very unusual and very tasty dressings. For example, you can do this:

1. Take 60 ml of olive oil, add 40 ml of balsamic vinegar to it. Pour these two ingredients into a blender bowl.
2. Also put a small amount of dried mint and basil here, beat everything until smooth. The resulting mass can be seasoned with salads.

If this sauce sits for a while, the balsamic sinks down and the oil stays up, so the dressing must be mixed again before use. Instead of balsamic vinegar, which not everyone has, you can use soy sauce, in which case you get a great salad dressing for dishes that use meat ingredients or seafood.

You can also make a more complex variation of dressing based on olive oil. To do this, you need to take a handful of arugula, oil, orange juice and honey. All products must be pureed, you get a sauce of a pleasant greenish color with a very original taste. These ingredients work together incredibly well.

Now you know some great olive oil salad recipes. Many doctors and experienced chefs recommend eating just such dishes, because mayonnaise dressings are much more harmful to the body than high-quality olive oil.