Produce season is finally here, and local farmer’s markets are starting to fill up with this year’s crop of Minnesota goodness. Summer’s vegetables are meant to be eaten fresh, giving you hydration and the best possible nutrients to nourish and replenish your body from Summer’s heat. Deli salads are a great way to enjoy them! Keep reading for a killer Curry Couscous salad recipe and another of my favorites, Quinoa Tabbouleh salad.
Typically composed of cooked grains, fresh vegetables, and a vinaigrette, deli salads are easy and versatile so you can utilize whatever produce is ready to use up. Just dice up your vegetables into a large bowl, mix with grains of your choice, and add a vinaigrette. Maybe some nuts, dried fruit, or feta cheese to have some fun.
Grains are full of nutrients, fiber, and protein to add an extra healthy punch to your meals. They also make a great base for these salads since they really absorb the flavors of the dressing. Grains can be cooked ahead of time, and frozen in small batches for you to use at your convenience. Click here for instructions on how to easily cook just about any grain in your oven, to freeze for later! Common grains used for deli salads are: brown rice, wild rice, quinoa, rice noodles, sorghum, couscous, farro, millet, bulgur wheat, and amaranth. Pasta, lentils, chickpeas, or any other legume are also great to use.
The last step is to make your dressing. A basic vinaigrette is made with 3 parts oil to 1 part vinegar/liquid flavorings. Simply whisk all ingredients together, or pour it into a mason jar and shake to blend. Mix in a scoop of sour cream, yogurt, or mayonnaise for a creamier salad. Some vinaigrette flavor ideas:
-tomato & herb vinaigrette: fresh herbs, cider vinegar, tomato puree, olive oil
-ginger-soy dressing: soy sauce, lemon juice, fresh-grated ginger, garlic, olive oil, sesame oil
-basil pesto: blended fresh basil, Parmesan, pine nuts or walnuts, olive oil, lemon*, garlic
-cinnamon-cider vinaigrette: cider vinegar, honey, dijon mustard, cinnamon, olive oil
-chili-lime vinaigrette: lime*, vinegar, honey, garlic, chili powder, olive oil
*always use zest and juice of your citrus fruit!
Adjust seasonings as you like, once everything is mixed together. You might need to add a bit of extra salt, to compensate for bland grains. I like to keep a bit of extra vinaigrette on-hand, in case I need to make some adjustments after it has marinated for a while.
See below for two great deli salad recipes!
Quinoa Tabbouleh
Makes about 6 servings
Ingredients:
- 1 large cucumber, chopped small
- 3-4 Roma tomatoes, chopped small
- 1 shallot, minced
- ½ c fresh parsley, rough-chopped
- ½ c fresh mint, rough-chopped
- 2 lemons, juice and zest
- 2 Tbsp Olive oil
- ½ c Feta cheese, optional
- 4 c cooked quinoa
Directions:
In a large bowl, combine chopped vegetables, herbs, feta, and quinoa.
In a separate small mixing bowl or mason jar, combine lemon, olive oil, salt, and pepper until well blended.
Combine dressing with other ingredients. Mix well and adjust seasonings. Refrigerate up to 5 days.
Curry Couscous Salad
Makes about 6 servings
Ingredients:
- 1 zucchini, chopped small
- 1 carrot, thin-cut
- ¼ c dried currants
- 2 green onions, chopped small
- 1 red bell pepper, small-diced
- ½ c fresh cilantro, rough-chopped
- 2 T curry powder
- ½ c cider vinegar
- ¾ c Olive oil
- 1 T honey
- 4 c cooked couscous
- 1 tsp salt, or to taste
Directions:
In a large bowl, combine chopped vegetables, cilantro, currants, and couscous.
In a separate mixing bowl, whisk together vinegar, curry spices, honey, olive oil, and salt until well blended.
Combine dressing with other ingredients. Mix well and adjust seasonings to taste. Refrigerate up to 5 days.