Refreshing Summer Salads You Can Make With What’s in Your Pantry
It’s finally warming up here in the beautiful Inland Northwest. With warmer weather brings lazier days spent outdoors and the need for a quick and easy, light, nourishing meal that doesn’t break the bank. This month, we’re highlighting the unsung heroes of your pantry, the humble canned bean and the mighty grain. Both are nutritional and budgetary powerhouses and are often forgotten.
Quinoa has long been a staple crop of the Andean region of South America, where it has been consumed for thousands of years. The Incas even considered quinoa their most sacred food, and named it La Chisiya Mama, or “Mother Grain” as they believed it to have spiritually enhancing qualities. While it is actually a seed, it is classified as a whole grain, so it’s nutritious and quite delicious!
Farro is an ancient grain with a nice, nutty flavor. It’s said to have originated in Egypt’s Fertile Crescent, where it has been found in many tombs of Egyptian pharaohs and has been cultivated and eaten in Italy for generations. Whole grains often get a bad rap, as most “healthy” foods do, but both types used in this article are incredibly versatile not just in cooked grain form, but also ground down into flour for baking.
We are so fortunate to have fresh, affordable, locally grown fruits and vegetables available this time of year through our wonderful farmers markets and amazing local community supported agriculture programs (CSA). Some of my favorite farms to support through CSA programs are Courage to Grow, Lilac City Harvest, and of course, LINC subscription boxes! Buying locally from family owned and operated farms also supports the amazing human beings who work hard to keep all of their (and our) families fed. Thank you, farmers!
By combining the power of the pantry with some thoughtfully purchased seasonal fruits and veggies, you can keep the following seriously delicious summer salads on hand. These three baddies are perfect for desk or beachside lunches as they only get better with time in the fridge, and they’re also pocketbook friendly, which means more money for all of your summertime fun.
Roasted Asparagus and Cannellini Quinoa Salad With Artichoke, Spring Onion, Feta & Dill
To make the salad, you will need:
1 cup of quinoa, prepared to package instructions and chilled
4 finely sliced spring onions, whites and greens kept separate
1 pound of asparagus, cleaned
1 can of cannellini beans, drained and rinsed
1 ½ cups of artichoke hearts, drained and roughly chopped
¼ cup each of fresh baby dill and parsley, cleaned and finely chopped
1 healthy handful of arugula, rinsed
⅓ cup of feta cheese
To make the dressing, you will need:
Juice of 1 lemon
¼ cup of good quality olive oil
Sea salt and cracked pepper
3 cloves of garlic, finely minced
Step 1: Toss the asparagus in the cooking oil of your choice and add sea salt and pepper. Roast the asparagus in your oven or airfryer at 375° until al dente and remove. Allow it to cool in the fridge.
Step 2: In a large bowl, combine the prepared (and cooled) quinoa, cannellini beans, whites of the spring onions and herbs. Add the juice of the lemon, salt and pepper and olive oil. Gently stir to combine.
Step 3: Mix in the feta cheese and arugula. Taste for seasoning and adjust as needed. Garnish with green onion tops and enjoy!
Note: You can add some grilled chicken, tuna, or a soft boiled egg for protein. Remember, beans are the unsung heroes of your pantry and can be used as a base for a variety of un-salads to keep your weekday lunches and dinners easy, affordable, and anything but boring!
Farro Salad with Apple, Kale, Sharp White Cheddar, Pecan & a Honey Mustard Vinaigrette
To make the salad, you will need:
2 cups of farro, prepared to package instructions and chilled
1.5 cups of kale, washed and finely chopped
1 large carrot, peeled and shredded
1 Cosmic Crisp apple (Go Cougs!) chopped into small pieces
1 cup-ish of Cougar Gold or your sharp cheddar of choice, diced small
3 green onions, washed and finely chopped
1 cup of diced bacon
1 cup of toasted pecans, roughly chopped
⅓ cup of chopped, dried figs
To make the dressing, you will need:
1.5 Tablespoons of stone ground or dijon mustard
2 Tablespoons of honey
⅓ cup of red wine vinegar
½ a shallot, minced
2 cloves of garlic, minced
⅔ cup of extra virgin olive oil
Salt and pepper to taste
Step 1: Add all of your ingredients for the dressing into a small Mason jar, close the lid nice and tight and shake until the dressing is emulsified well. Let it chill in the refrigerator while you assemble the salad.
Step 2: In a large mixing bowl, combine your prepared ingredients and dress your salad. I start with a little and then add in more if needed. If you end up with extra vinaigrette, it makes a delicious marinade for chicken, fish or shrimp!
Step 3: Taste and adjust seasoning as needed prior to serving. Store in an airtight container in the refrigerator for up to a week.
Southwest Chicken Quinoa Salad With a Chili Lime Vinaigrette
To make the salad, you will need:
1 pound of ground chicken, seasoned well with taco seasoning of choice, cooked and cooled
2 cups of quinoa, prepared to package instructions and cooled
1 can of black or pinto beans, drained
2 cups of shredded romaine
½ cup each, diced: red bell pepper, pickled jalapeños, tomato, white onion and cilantro
Juanita’s Tortilla Chips for serving (because they’re the best!)
To make the dressing, you will need:
Juice of 3 limes
1 Tablespoon of chili powder
1 ½ teaspoons of ground cumin
1-2 teaspoon each of garlic and onion powder
1 Tablespoon of agave or honey
⅓ cup of salad oil of choice – I love a good quality extra virgin olive oil
Salt and pepper to taste
Step 1: Combine the dressing ingredients in the same way we did in the last recipe, and in a Mason jar. I love that the mixing container is also the storage container for any leftover vinaigrette.
Step 2: In a large mixing bowl, combine the ingredients (minus the romaine and Juanita’s), and add dressing a little bit at a time.
Step 3: Once the salad is dressed and seasoned to your liking, add shredded romaine to the bottom of your personal bowls and top with the salad mix. Toss it all together and dig in. I love to scoop the salad out with Juanita’s chips versus mixing them in, for that extra crunch!
See Also: Summertime Lakeside Salads by Kim Lehr
Kim Lehr
Kim Lehr is a bar/restaurant industry veteran who owns The Accompaniment Co. and is obsessed with all things pickled. Most importantly? She’s a wife and mom who wants to feed her family more healthful, wholesome, flavorful, and creative meals. Join her to share some of those meals and her small batch, local products with your family’s table.
