4 Meal Prep Side Salads / 4 Ensaladas para Almuerzo
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vegetariangluten-freedairy-free
The Meal Prep Side Salad is a staple in American meal prep culture, designed for convenience and health. It reflects a growing trend toward easy, nutritious eating, allowing individuals to prepare multiple servings in advance. This salad can be customized with seasonal vegetables and proteins, making it versatile and popular in various diets.
Ingredients
- ●mixed greens
- ●cherry tomatoes
- ●cucumber
- ●red onion
- ●carrots
- ●bell pepper
- ●avocado
- ●feta cheese
- ●olive oil
- ●balsamic vinegar
- ●salt
- ●black pepper
- ●herbs
Instructions
- 1Wash and dry mixed greens thoroughly.
- 2Slice cherry tomatoes in half.
- 3Dice cucumber into bite-sized pieces.
- 4Thinly slice red onion.
- 5Grate or julienne carrots.
- 6Chop bell pepper into small pieces.
- 7Cut avocado into cubes just before serving to prevent browning.
- 8In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, carrots, and bell pepper.
- 9In a separate bowl, whisk together olive oil, balsamic vinegar, salt, and black pepper to create dressing.
- 10Pour dressing over salad just before serving and toss gently to combine.
- 11Sprinkle feta cheese on top of the salad before serving.
- 12Store any leftover salad in an airtight container in the refrigerator.
Ingredient Alternatives
feta cheese
Healthier: cottage cheese
Cheaper: parmesan cheese
Cottage cheese is lower in calories and provides protein.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is often less expensive and has a neutral flavor.
balsamic vinegar
Healthier: apple cider vinegar
Cheaper: red wine vinegar
Red wine vinegar is typically more affordable.
avocado
Healthier: mashed avocado
Cheaper: none
Mashed avocado is a great alternative but not cheaper.
Techniques
mixingchoppingdressing
Equipment
large bowlwhiskknifecutting boardairtight container
🌶️🌶️🌶️Lowmilk
Also Known As
Prep SaladMake-Ahead Salad
veganplant-basedgluten-freenut-freesoy-freelow-carbpaleo
Ingredients
- ●2 medium zucchini, sliced
- ●1 medium yellow squash, sliced
- ●1 red bell pepper, sliced
- ●1 cup cherry tomatoes, halved
- ●1/2 cup onion, diced
- ●2 cloves garlic, minced
- ●2 tbsp olive oil
- ●1 tsp dried oregano
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup fresh basil, chopped
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add the diced onion and minced garlic, sauté until the onion is translucent, about 3-4 minutes.
- 3Add the sliced zucchini and yellow squash to the skillet, cooking for about 5 minutes until they start to soften.
- 4Stir in the sliced red bell pepper and cherry tomatoes, cooking for an additional 3-4 minutes.
- 5Season the vegetables with dried oregano, salt, and black pepper, mixing well.
- 6Continue to cook until all vegetables are tender, about 2-3 more minutes.
- 7Remove from heat and stir in the fresh basil.
- 8Serve warm as a side dish or over pasta for a main dish.
Equipment
large skilletcutting boardknife
Ingredients
- ●2 lbs potatoes
- ●1/2 cup mayonnaise
- ●1/4 cup prepared horseradish
- ●1 tbsp Dijon mustard
- ●1/4 cup chopped green onions
- ●1/4 cup chopped celery
- ●1/4 cup chopped dill pickles
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1 tbsp lemon juice
Instructions
- 1Wash and peel the potatoes, then cut them into bite-sized cubes.
- 2Place the potatoes in a large pot and cover with water. Add a pinch of salt and bring to a boil.
- 3Cook the potatoes for about 10-15 minutes, or until they are fork-tender. Drain and let cool.
- 4In a large mixing bowl, combine the mayonnaise, horseradish, Dijon mustard, lemon juice, salt, and black pepper. Mix well.
- 5Add the cooled potatoes to the bowl and gently fold them into the dressing until well coated.
- 6Stir in the chopped green onions, celery, and dill pickles.
- 7Taste and adjust seasoning if necessary, adding more salt or horseradish to your preference.
- 8Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld.
- 9Serve chilled as a side dish.
Equipment
large potmixing bowlcolanderspatulameasuring cupsmeasuring spoons
Ingredients
- ●2 cups Brussels sprouts, shaved
- ●1 cup cooked turkey, shredded
- ●1/2 cup dried cranberries
- ●1/2 cup walnuts, chopped
- ●1/4 cup red onion, thinly sliced
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup olive oil
- ●2 tbsp apple cider vinegar
- ●1 tbsp honey
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the shaved Brussels sprouts, shredded turkey, dried cranberries, chopped walnuts, red onion, and feta cheese.
- 2In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and black pepper until well combined.
- 3Pour the dressing over the salad mixture and toss gently to combine all ingredients evenly.
- 4Let the salad sit for about 10 minutes to allow the flavors to meld.
- 5Serve chilled or at room temperature.
Equipment
large bowlsmall bowlwhiskserving spoon
vegetarian
Ingredients
- ●1 cup farro
- ●3 cups water
- ●1/2 tsp salt
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/2 red onion, finely chopped
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup feta cheese, crumbled
- ●1/4 cup olive oil
- ●2 tbsp lemon juice
- ●1/2 tsp black pepper
Instructions
- 1Rinse the farro under cold water.
- 2In a medium pot, combine the farro, water, and salt. Bring to a boil.
- 3Reduce heat to low, cover, and simmer for about 30 minutes, or until the farro is tender.
- 4Drain any excess water and let the farro cool to room temperature.
- 5In a large bowl, combine the cooled farro, cherry tomatoes, cucumber, red onion, and parsley.
- 6In a small bowl, whisk together the olive oil, lemon juice, black pepper, and additional salt if needed.
- 7Pour the dressing over the salad and toss to combine.
- 8Sprinkle the feta cheese on top and gently mix.
- 9Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Equipment
medium potlarge bowlsmall bowlwhisk
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