4 min read
The Top Three Summer Vegetable Salads
Alicja Kowalska
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Diets Premium Expert • 17.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Alicja Kowalska | min read 4 min | Scientifically reviewed by a clinical dietitian 17.03.2026 |
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Key Takeaways
A diversity of vegetable products provides an excellent foundation for summer salads, and a selection of seasonal vegetables guarantees an abundance of valuable vitamins and minerals. Furthermore, preparing such a dish is simple - it makes for an ideal second breakfast or light evening meal.
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What types of vegetables should you select during the summer season?
The salad meal enables an increase in the provision of vegetables in the diet. It is beneficial to reach for them at any time of the year, but summer is a time when they are particularly abundant. Many summer vegetables can be composed of diverse, nutritious salads. The selection of seasonal products is significantly more advantageous as they are then significantly cheaper and richer in vitamins and minerals. This is the result of their transportation time to the point of sale - the shorter the distance they have to travel, the more nutrients they retain. In June and July, the following vegetables are available: - eggplant, - cauliflower, - beetroot, - sorrel, - cauliflower, - kohlrabi, - white cabbage, - cucumber, - rhubarb, - sorrel, - carrot, - asparagus, - young potatoes, - green beans. However, in August and September, you can purchase: - beans, - cauliflower, - beetroot, - sorrel, - pumpkin, - green beans, - zucchini, - cauliflower, - kohlrabi, - cabbage, - artichokes, - carrot, - cucumber, - rhubarb, - sorrel, - young potatoes.
How do we arrange the ingredients to make a vegetable salad a complete and healthier meal?
To make a vegetable salad a complete and healthier meal, it is advisable to follow certain guidelines when preparing it. This will allow for a larger amount of nutrients to be supplied and ensure that the salad will be satiating for longer. In order to ensure an adequate amount of nutrients, it is necessary to include several key products in the composition of the salad. Vegetables can be a source of carbohydrates, however, compared to cereal products, these are relatively smaller amounts. In the case of protein, any kind of cheese (e.g. Twarog, goat, or Landkäse), yogurt, meat, and eggs are suitable. However, orange juice, buds, seeds, and plant oils can serve as sources of fat. Such a salad is a balanced meal that can be easily prepared for a second breakfast or dinner.
The three top summer salads with vegetables
Preparation time: 60 minutes Ingredients: spinach leaves – a handful (25 g), olive oil (without leaves) – ½ bunch (140 g), beetroot – a piece (100 g), cucumber – a piece (50 g), red onion – ¼ small piece (15 g), goat cheese – a piece (30 g), walnuts – 3 pieces (12 g), olive oil – 2 tablespoons (10 g), lemon juice – 1 tablespoon (6 g), oregano – a pinch (0, 5 g), salt – a pinch (0, 5 g). Preparation: 1. Cut the beetroot from the stem, peel it, place it in a pot and cover it with water. Cook for 30–45 minutes. 2. In the meantime, wash spinach and olive oil thoroughly, chop and transfer to a bowl. 3. Add peeled and chopped cucumber and sliced red onion. 4. Crumble goat cheese and add it to the salad. 5. Mix olive oil with lemon juice and spices. 6. Peel the cooked beetroot, let it cool, cut it into slices and add it to the bowl. 7. Pour the prepared dressing over the entire salad and sprinkle with chopped walnuts. Nutritional value (per serving): – energy: 338 kcal, – protein: 13.2 g, – fat: 24.7 g, – carbohydrates: 20.7 g.
Summer salad with beans and feta cheese
Preparation time: 30 minutes Ingredients (per 1 serving): spinach leaves a handful (25 g), beans 2 cups (160 g), ground cucumber a piece (50 g), cocktail tomatoes 5 pieces (100 g), rare fruit 3 pieces (45 g), feta cheese a piece (30 g), natural yogurt 4 tablespoons (100 g) coriander a tablespoon (8 g), olive oil a teaspoon (5 g), pepper a pinch (0, 5 g), salt a pinch (0, 5 min). Instructions1. Cook beans in salted water (about 20 minutes), then drain and let dry. 2. Wash spinach leaves, chop, and place in a bowl. 3. Add cocktail tomatoes, sliced rare fruit, and diced ground cucumber. 4. Cut feta cheese into cubes and add to the salad mixture. 5. Wash coriander, chop, and mix with yogurt, olive oil, and spices. 6. Pour the prepared coriander sauce over the salad. Nutritional value (per serving): – energy: 366 kcal, – protein: 23.0 g, – fat: 16.3 g, – carbohydrates: 42.1 g.
Vegetable salad with broccoli and chicken
Preparation time: 60 minutes Ingredients (per 1 serving): spinach leaves - a handful (25 g), broccoli - 1/2 bunch (250 g), chicken breast - a portion (100 g), cocktail tomatoes - 5 pieces (100 g), pickled cucumbers - 1 piece (50 g), fresh cucumbers - 3 pieces (45 g), olive oil - 1 teaspoon (5 g), sunflower seeds - 1 tablespoon (5 g), sweet paprika - 1/2 teaspoon (2 g), pepper - a pinch (0.5 g), salt - a pinch (0.5 g). Preparation: 1. Clean the chicken breast, rinse and cut into thin strips. Season with salt, pepper and sweet paprika. 2. Heat olive oil in a pan and fry the meat. 3. Divide broccoli into small florets and cook in salted water (7 minutes). 4. Rinse spinach leaves, chop and transfer to a bowl. 5. Add cocktail tomatoes, sliced pickled cucumbers and peeled and diced fresh cucumber. 6. Allow the cooked broccoli to cool for 5 minutes, then add to the bowl. 7. Add chicken to the salad and sprinkle with sunflower seeds. Nutritional value (per 1 serving): energy - 315 kcal, protein - 32.8 g, fat - 11.5 g, carbohydrates - 25.0 g.
Alicja Kowalska
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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