Tag Archive for: healthy salad recipes

Quinoa Salad with Watermelon, Feta, and Mint

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After a refreshing swim in the pool or sea, there’s nothing better than a fresh and nourishing dish to restore your energy without feeling heavy. This Quinoa Salad with Watermelon, Feta, and Mint is exactly what you need.

Light yet complete, quinoa provides complex carbohydrates while feta offers a good protein boost. Watermelon and cucumber ensure hydration and freshness, while mint adds an aromatic touch that makes this recipe irresistible even on the hottest days.

Prepare it in advance and take it with you to the beach, the pool, or enjoy it at home after your workout. It’s a healthy, practical, and colourful one-dish meal that will make you feel like you’re on holiday with the very first bite. And if you want to know what’s best to do after swimming for optimal recovery, check out the tips from Bianca Balzarini.

Looking for more summer ideas? Try our Couscous with Octopus and Avocado.

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Quinoa Salad with Watermelon, Feta, and Mint

9.8g carbohydrates per 100g

Ingredients for 4 servings

  • 300g watermelon (net weight, without rind and seeds)
  • 100g quinoa (white or mixed)
  • 160g cucumber
  • 150g feta cheese
  • 1 bunch fresh mint
  • ½ lemon
  • 3 tablespoons extra virgin olive oil
  • salt and pepper
  • pumpkin seeds

Preparation

  1. Rinse the quinoa thoroughly under running water to remove any saponins, then cook it with triple its weight in lightly salted water for about 12-15 minutes with the lid on, until it has absorbed all the water. Turn off the heat and let it cool slightly.
  2. Peel and coarsely grate the cucumber, sprinkle with salt, place in a colander, and let it rest to release its water.
  3. Cut the watermelon into small cubes, removing all seeds.
  4. Crumble the feta cheese with your hands.
  5. Mix the cooled quinoa with the watermelon, well-drained cucumber, crumbled feta, and finely chopped mint.
  6. Dress with lemon juice mixed with olive oil, salt, and pepper.
  7. Garnish with pumpkin seeds for a crunchy touch and a few mint leaves.
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Summer Vegetable Panzanella

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When summer gifts us sweet cherry tomatoes, crisp bell peppers, and fragrant peaches, all you need is a piece of bread to create a colourful, fresh, and complete meal: Summer Vegetable Panzanella.

For this recipe, I used my Crispy Wholemeal Bread, which can be fresh – lightly toasted in a pan – or stale, soaked with water and vinegar. In this version, I started with fresh gluten-free bread and toasted it slightly to let it better absorb the flavours of the vegetables and fruit. With stale bread, Panzanella becomes a perfect anti-waste idea, enhanced by the contrast between the sweetness of grilled peaches and the lively note of mustard and mint.

Perfect as a light lunch, quick dinner, or sharing starter, this Panzanella is rich in fibre, vitamins, and minerals. Plus, it’s an excellent ally for weekly meal planning as it can be prepared in advance: the flavours will meld together, making it even more irresistible.

Looking for another idea with stale bread? Try my Pappa al Pomodoro with Crispy Rinds.

ilaria-bertinelli-panzanella-di-verdure-estive

Summer Vegetable Panzanella

14g carbohydrates per 100g

Ingredients for 4 servings

  • 10-12 ripe cherry tomatoes (220g)
  • 200g gluten-free bread**
  • 1 nectarine or peach (about 160g)
  • 150g yellow bell pepper
  • 150g red bell pepper
  • 70g red Tropea onion (or sweet spring onion)
  • 2 tablespoons lemon juice
  • 1 teaspoon mustard
  • a few fresh mint leaves
  • extra virgin olive oil
  • apple cider vinegar
  • pumpkin seeds
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the bread into cubes and lightly toast them in a pan with a drizzle of olive oil, then place in a large bowl.
  2. Thinly slice the Tropea onion and marinate it in a small bowl with 3 tablespoons of apple cider vinegar, salt, and pepper for at least 30 minutes.
  3. Dice the bell peppers finely and cut the cherry tomatoes into halves or quarters.
  4. Prepare the dressing by whisking together 4 tablespoons olive oil, 4 tablespoons vinegar, mustard, salt, and pepper.
  5. Slice the peach into wedges and grill them on a hot griddle for 1 minute per side until slightly caramelised.
  6. Assemble the Panzanella by combining the bread, vegetables, onions with their marinade, and the dressing in a large bowl. Mix well and season with torn mint leaves and pumpkin seeds to taste. If the bread seems too dry, add a few tablespoons of water, vinegar, and olive oil.
  7. Let it rest in the fridge for a few hours before serving or prepare it the day before – it will be even more flavourful.
  8. Serve by forming a round disc using a pastry ring, place 1 or 2 peach slices on top with a few mint leaves.
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