Salads are ideal during summer when it’s too hot to eat something too heavy. When I started creating this Summer Medley Salad I wanted something bright, fresh and reminiscent of summer. I also wanted to create something substantial and filling that could stand on its own but could work equally well as a side. I thought about dietary requirements, and so this is vegan, dairy-free, gluten-free and nut-free while also being refined-sugar free. That means it’s going to cater to a lot of people, so is perfect to bring along to an event where there may be a lot of different people with different allergies or requirements. It also makes a lot, around 4 main serves or 8 side serves.
What is in a Summer Medley Salad?
The first ingredient I started with was strawberries. Strawberries feel like the epitome of summer. During the summer months the supermarkets have an abundance of fresh strawberries, often right near the entrance. There’s loads of people selling strawberries on the roadside and lots of signs advertising strawberry picking. It’s fair to say strawberries are pretty front and centre during summer so including them in a summer medley salad recipe was a no brainer for me.
Oh and speaking of strawberry picking, the strawberries I used in the recipe were actually freshly picked the same day as I’d gone to a pick your own strawberry field earlier that day and picked lots of bright red, juicy strawberries! Of course they don’t need to be THAT fresh.
Next I thought this salad should have some greenery and thought the nice dark green of spinach leaves would contrast really nicely against the red strawberries. It also provides iron and folate and tends to grow all year round.
I added avocado to add some creaminess and some good fats which will help keep you full.
Then, I thought if I want to make this a salad which can be a whole meal on its own rather than a side I need something which is really going to be filling and not have you wondering where the rest of your meal is, something more than avocado. I opted for tofu as it’s high in protein but low in carbohydrates. The tofu is marinated in fresh orange juice, ground cardamom, minced garlic and salt and pepper and then baked until it’s starting to brown.
Then there’s fresh mint for freshness, and toasted seeds for a really nice crunch, plus they have lots of good fats and protein. I’ve used pumpkin (pepita) and sunflower seeds as well as buckwheat.
This salad has so much going on already you don’t need any fancy dressing. Just drizzle on some balsamic vinegar. If balsamic vinegar on its own is too strong for you, dilute with some olive oil.
Can I make this in advance or store leftovers?
I suggest making this salad the day you intend to eat it. It uses lots of really nice fresh vegetables and strawberries, not to mention avocado so won’t be quite the same if made or more in advance.
In terms of leftovers, due to there being avocado in this summer medley salad it doesn’t do leftovers particularly well as the avocado goes brown. But if you do want leftovers, this is what I suggest –
- After you have cut the avocado into pieces toss them in fresh lemon juice, ensuring they are well coated. Then add to the salad.
- Only use one avocado and don’t mix it into the salad, instead add it to individuals’ bowls or plates when they’re ready to eat. Refrigerate the salad (without any avocado), then when you want the leftovers, cut open a new avocado and use that. That way your avocado is always fresh and won’t go brown!
What Kitchen tools do I need to make this recipe?
Garlic mincer or micro plane grater
As I mentioned, this salad has been made with the intention of it being a main meal rather than just a side salad. However if you do only want a side salad and don’t need a whole meal out of it, just omit the baked tofu.
If you are making this as a main meal you’ll get around 4 serves. On that basis this salad is approximately 17 carbs per serve. Most of that comes from the strawberries and fresh orange juice.
If you’re after another filling salad, try my Broccoli Tempeh Salad. Or if it’s more summer inspired recipes you’re looking for, you might like my Strawberry Sponge Cake.
Ingredients
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Tofu Marinade
Instructions
- Mix all of the tofu marinade ingredients together in a bowl, except for the tofu.
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Cut the tofu into squares, about 2cm big
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Put the tofu and the marinade together in a bowl which is big enough to fit them. Carefully stir so that the tofu is evenly coated. Put into the fridge and leave to marinade for at least one hour, or as long as overnight.
- When you are ready to cook the tofu, preheat the oven to 180℃ on bake.
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Lay the tofu pieces onto a baking tray so that they are not overlapping, pour the marinade overtop. Bake until starting to brown and most of the liquid is gone, about 45mins. Once cooked, take out of the oven and leave to cool for at least 15mins.
- Put a small pan on a low heat, add the pumpkin and sunflower seeds and buckwheat and toast for a few mins, stirring occasionally until just starting to brown. Set aside
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Rinse the spinach leaves and put into a large salad bowl.
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Cut the green tops off the strawberries and cut each strawberry in half. Cut the avocado(s) in half, remove the stone and cut into pieces about 1cm big. Add strawberries and avocado to the salad bowl with the spinach.
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Add the tofu, then top with the toasted seeds and chopped mint.
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Finish by drizzling with balsamic vinegar.
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