Everyone's favorite salad with vegetables is a regular dish on the table of any family. It has a simple composition, light taste, and low calorie content. By eating the snack every day with original dressing instead of a side dish, you can achieve an impressive weight loss effect. These easy vegetable dishes are extremely easy to prepare.
How to make a vegetable salad
Like any dish, preparing vegetable salads begins with choosing recipes and ingredients. You can prepare a snack from raw, boiled, or canned vegetables. It’s good to mix them with each other, season them with original sauces or the usual mayonnaise (or a light option - olive oil). Try to prepare simple salads from vegetables, which can be varied with delicious additions - smoked meat, pine nuts, exotic fruits.
From fresh vegetables
A popular dish is raw vegetable salad. It looks great on any table (as in the photo), is rich in healthy fiber, which promotes weight loss and quickly saturates the body. The most popular recipes for vegetable dishes made from fresh ingredients are:
- lettuce leaves, cucumbers, tomatoes, bell peppers - you can season them with sour cream, olive oil, spices;
- boiled chicken, cherry tomatoes, Chinese cabbage - this will create an original Caesar, which must be seasoned with white croutons and original sauce;
- fresh tomatoes, mozzarella cheese and basil leaves - elegant Italian Caprese;
- bell pepper, cucumber, tomato, red onion, feta and olives - a bright Greek version.
From boiled vegetables
More high-calorie, but still just as tasty, are salads made from boiled vegetables. Here you can turn on your imagination and combine them with canned legumes, mushrooms, boiled or fried meat. It is better to replace the usual mayonnaise dressing with an original sauce made from olive oil, lemon juice and mustard. Here are some examples of vegetable salads with boiled ingredients that look delicious in photos and in real life:
- Olivier - not a single holiday is complete without it; it combines potatoes, carrots, green peas, and meat;
- Herring under a fur coat is a hearty New Year's delicacy that combines boiled potatoes, carrots, onions, beets, eggs and salted fish;
- Mimosa is a delicious dish characterized by the presence of boiled potatoes, carrots, onions, eggs, cheese and canned fish;
- Winter salad is the same Olivier, only the meat in it is replaced with smoked ham, boiled sausage or crab sticks.
Diet salads
Recipes on how to prepare light vegetable salads will be useful information. They will become indispensable assistants when losing weight, making side dishes for complex meat or fish dishes. Here are some examples of low-calorie vegetable dishes:
- Chinese cabbage, garlic, onion;
- tomato, garlic, olive oil dressing;
- radishes, parsley, dill;
- green beans, garlic, spices;
- in winter - sauerkraut, carrots, cranberries.
Vegetable salad recipes
Finding suitable recipes for vegetable salads today is not difficult, because the Internet comes to the rescue. There are such a huge number of dish options with step-by-step instructions and photo lessons that it’s simply dizzying. When choosing a tasty snack, you should start from the main components, the principles of mutual combination, and choose unusual recipes for vegetable salads with original ingredients and delicious sauces. Then all guests and household members will be satisfied and ask for more.
Fresh cucumber salad
A light salad with fresh cucumbers, radishes and green onions has a summer taste. It invigorates a weakened body, charges it with vitamins, and lifts the mood. The refreshing taste of the snack will appeal to many, because it is easy to make, has an attractive appearance and a juicy aroma. It is best to season it with vegetable oil, and add piquancy with vinegar.
Ingredients:
- radishes – 200 g;
- fresh cucumber – 200 g;
- green onions – 100 g;
- vegetable oil – 50 ml;
- 9% vinegar – 5 ml.
Cooking method:
- Chop the radish into rings, chop the cucumber into strips, and chop the onion.
- Mix all ingredients, sprinkle with vinegar, season with oil, salt and pepper.
- Decoration can be done with fresh herbs if desired.
From tomatoes and cucumbers
The most famous dish that pleases every family is a light salad with tomatoes and cucumbers. This incredibly easy-to-prepare dish comes in handy when you need a quick snack, satisfy your hunger, or surprise guests. If you have a little more time, you can - a complicated version of a traditional dish, delighting everyone with its Mediterranean taste.
Ingredients:
- cucumber – 2 pcs.;
- tomatoes – 2 pcs.;
- red onion – 1 pc.;
- salad leaves - a bunch;
- sweet red pepper – 2 pcs.;
- avocado – 1 pc.;
- pitted olives – 100 g;
- feta or cheese – 100 g;
- olive oil – 40 ml;
- lemon juice – 40 ml.
Cooking method:
- Cut the cucumbers into cubes, tomatoes into slices, chop the onion into rings.
- Tear the lettuce leaves, cut the paprika into strips, and cut the avocado into cubes.
- Crumble the feta and cut the olives in half.
- Mix all ingredients, season with butter sauce, lemon juice, salt and pepper.
Autumn salad - recipe
Not only can you prepare fresh fruits for the winter - there is a recipe for how to prepare a light autumn vegetable salad that will delight the whole family with its spicy taste. Its difference from winter preparations is the lack of sterilization. The vegetable components are finely chopped, poured with marinade and infused for a day. After this, they can be consumed immediately, served with meat, fish, and poultry.
Ingredients:
- carrots – 2 pcs.;
- sweet pepper – 2 pcs.;
- white cabbage - forks;
- cauliflower - head;
- cucumber – 1 pc.;
- hot pepper - pod;
- vegetable oil - half a glass;
- vinegar - ¼ cup;
- water - liter;
- sugar – 50 g;
- salt – 50 g;
- dill - a bunch.
Cooking method:
- Chop the white cabbage, separate the cauliflower into inflorescences, and boil in salted water.
- Grate the carrots coarsely, cut the paprika into strips, cucumbers into half rings, chop the dill.
- Make the marinade: mix oil with water, sugar, salt, chopped hot pepper. Boil, pour in vinegar.
- Pour the marinade over the vegetable mixture, cover and marinate for 24 hours.
- Serve this autumn appetizer with warm boiled potatoes, rice, and buckwheat.
From fresh tomatoes
Fresh tomato salad has a light sweetness and a pleasant refreshing taste. You can prepare it with the addition of creamy soft mozzarella cheese and fresh basil leaves. Seasoned with balsamic vinegar and olive oil, the dish makes an excellent Caprese appetizer, which is so loved in Italy for its pleasant taste and colors reminiscent of the colors of the flag.
Ingredients:
- tomatoes – 2 pcs.;
- mozzarella – 60 g;
- basil – 4 leaves;
- olive oil – 30 ml;
- balsamic vinegar – 25 ml.
Cooking method:
- Cut the tomatoes with cheese into circles, tear the basil into small pieces with your hands.
- Place on a plate, alternating tomatoes with cheese, sprinkle with basil on top.
- Drizzle the olive oil and vinegar mixture over the vegetables and around the edges of the plate.
Diet cabbage salad
Vegetable salad with Chinese cabbage has a reduced calorie content. This healthy ingredient has only 35 calories per 100 g, which sets it apart from all other vegetable varieties. To diversify the cabbage and make it more pleasant to serve and taste, corn, sweet oranges and green onions are added to it. The dressing is a mixture of vegetable oil and soy sauce, so there is no need to add salt to the appetizer.
Ingredients:
- Chinese cabbage – half a kilo;
- canned corn – 100 g;
- green onions – 50 g;
- oranges – 2 pcs.;
- soy sauce – 15 ml;
- vegetable oil – 45 ml.
Cooking method:
- Chop the cabbage, cut the orange into slices, chop the onion.
- Mix the ingredients, season with a mixture of oil and soy sauce.
From cabbage with tomatoes
A tasty dish rich in vitamins is cabbage salad with tomatoes, which serves as an excellent side dish for boiled meat, fried fish or smoked chicken. In it, the tenderness and delicacy of cabbage leaves is complemented by the juiciness of tomatoes and the piquant spiciness of apple cider vinegar. This dish will please all family members.
Ingredients:
- white cabbage – 0.3 kg;
- onions – 1 pc.;
- tomatoes – 5 pcs.;
- vegetable oil – 60 ml;
- apple cider vinegar – 20 ml.
Cooking method:
- Chop the cabbage, mix with vinegar, add salt, mash with your hands, leave for 10 minutes to release the juice.
- Chop the onion into half rings, cut the tomatoes into slices.
- Mix all ingredients, add oil.
With tuna
A healthy vitamin dish would be a vegetable salad with canned tuna, called Niçoise. Combining fresh ingredients with nice, buttery fish results in a light yet satisfying dish that's perfect for lunch or dinner. To diversify the taste of the snack, it is seasoned with basil, garlic and pine nuts. You can add capers, olives or pesto sauce.
Ingredients:
- canned tuna – 90 g;
- tomatoes – 3 pcs.;
- cucumber – 1 pc.;
- bell pepper – 100 g;
- garlic – clove;
- basil - a bunch;
- lettuce leaves – 3 pcs.;
- pine nuts – 20 g;
- lemon juice – 50 ml;
- olive oil – 75 ml;
- sugar – 3 g;
- pepper mixture – 3 g.
Cooking method:
- Mash the fish with a fork in a jar, mix with oil.
- Cut the cucumber into cubes, slice the tomatoes, slice the pepper, chop the herbs, crush the garlic.
- Mix vegetable ingredients with fish, salt, pepper and sweeten.
- Tear the lettuce leaves with your hands, place on a plate, place the vegetable mixture on top, sprinkle with lemon juice, and season with oil.
- Decorate with pine nuts and sprinkle with herbs.
With shrimp
A spectacular holiday dish will be a salad with shrimp and vegetables, which will combine the delicious taste of seafood with refreshing vegetables. The secret of preparation is to use several types of lettuce leaves - lettuce, iceberg and sorrel. The result is a rich dish that looks appetizing, has an incredible aroma and makes you want to try it.
Ingredients:
- cucumber – 1 pc.;
- tomato – 2 pcs.;
- bell pepper – 1 pc.;
- lettuce – 2 pcs.;
- iceberg - bunch;
- sorrel - bunch;
- red onion – ½ pcs.;
- shrimp – 200 g;
- green onions - 2 stalks;
- dill, parsley - a bunch;
- olive oil – 40 ml;
- mustard seeds – 10 g;
- white wine vinegar – 30 ml.
Cooking method:
- Tear the lettuce leaves with your hands, cut the tomato into slices, cucumber into slices, pepper into strips, onion into half rings, chop the greens.
- Boil the shrimp, remove the shell, and cool.
- Make a sauce from oil, mustard, vinegar, salt and pepper.
- Mix all ingredients, season with sauce, place shrimp on top.
With chicken
A salad with chicken and vegetables would be an excellent hearty dish, for the preparation of which it is better to use fillet or not too fatty thighs. Chicken can be boiled, fried in oil or baked. The recipe below uses feta cheese and toasted bread, which gives the appetizer a richer flavor.
Ingredients:
- chicken breast – 250 g;
- fresh cucumber – 200 g;
- feta cheese – 100 g;
- tomatoes – 2 pcs.;
- loaf – 2 pieces;
- mayonnaise – 50 ml;
- salad leaves - a bunch.
Cooking method:
- Cut the tomatoes into pieces, cucumbers into half rings, feta cheese into cubes, tear the leaves.
- Boil the breast, separate it into fibers, and lightly fry.
- Cut the loaf into cubes and fry in a dry frying pan for 3 minutes.
- Mix all ingredients, season with mayonnaise and salt.
- Serve immediately to prevent the loaf from getting soggy. Instead of chicken, you can use boiled tongue, beef, pork or turkey.
With cheese
A salad made from fresh vegetables with cheese has a very pleasant creamy taste. To prepare it, you can use any type of cheese and any greens, but a particularly tasty option would be to combine green beans with soft goat pecorino. Seasoned with lemon juice, olive oil and spices, the appetizer acquires a new soft taste, rich aroma and appetizing appearance.
Ingredients:
- green beans – 0.3 kg;
- goat cheese – 100 g;
- asparagus – 2 bunches;
- olive oil – 50 ml;
- lemon juice – 20 ml.
Cooking method:
- Make a sauce from lemon juice, oil, salt and pepper.
- Boil asparagus for 2 minutes, rinse with cold water, marinate in sauce.
- Cook beans for 5 minutes, cool.
- Mix the ingredients with crumbled cheese and pour over the sauce.
Vegetable salads for weight loss - cooking secrets
Ideal dishes for those who are on a diet and want to lose weight are vegetable salad options. Here are some secrets for making low-calorie snacks:
- Not every vegetable component is suitable for preparing a light snack that promotes weight loss - boiled potatoes, beets, and carrots have a high glycemic index, so they cannot be used. However, remember that beets can help if you need a mild laxative effect.
- It is also undesirable to add salted, pickled vegetables to weight loss dishes - they retain fluid in the body and whet the appetite.
- Ideal ingredients would be beans, tomatoes, zucchini, pumpkin, sauerkraut in winter or fresh cabbage in summer. They help you count how many calories are in a vegetable salad, because their calorie content is only 35-50 kcal per 100 grams.
- Cucumbers, radishes, radishes, celery and bell peppers can help you lose weight. They pair perfectly with any greenery.
- The best dressings for vegetable salads are half a teaspoon of vegetable oil, apple cider vinegar, lemon or pomegranate juice, and mustard. You cannot dress salads for weight loss with mayonnaise; you are allowed to mix sour cream with fermented baked milk or kefir.
- To lose weight, you need to eat a serving of raw vegetables every day. This way, the body will receive fiber, which will take a long time to digest, giving a signal to the brain that it is full, which will suppress hunger for a long time.
Video
Step 1: Prepare the lettuce leaves.
Rinse the lettuce leaves thoroughly under running water, removing sand and soil. Then shake off the ingredient to remove excess moisture. If you prepare the salad in a very simple way, you can tear the greens into small pieces with your hands. Or you can place them on a cutting board and chop them with a knife.Step 2: prepare the bell pepper.
Rinse bell peppers with warm water. Then remove the tail and cut out the core with the seeds, as it is inedible. Rinse the rest again inside and out, and then cut the vegetable into strips or cubes. It is also worth noting that bell peppers look very impressive in any dish if cut into rings.
Step 3: prepare the tomatoes.
Rinse the tomatoes thoroughly; it is best to use a special sponge to ensure that all dirt is removed. Cut the tomatoes into large pieces, this is how they will look most appetizing. But remember to carefully cut out the seal that is left behind the tail.
Step 4: prepare the cucumber.
Fresh cucumber, like all other vegetable ingredients before it, must be washed with special care. Trim the ends on both sides. And then be sure to try to see if the skin is bitter. If it is bitter, even just a little, it needs to be peeled off, leaving only the pulp. Cut the prepared cucumber into small pieces or thin slices.
Step 5: Prepare the green onions.
Rinse the green onions with water, cut off the white part, and cut the rest into small rings. Important: This ingredient can not be added to the salad itself, but left aside on a separate plate so that only those who want it can add it.
Step 6: Prepare the onions.
To prepare this dish, red, lettuce or Crimean onions are best suited. Just as always, you need to peel the husks off it, and then cut it into any pieces convenient for you. Important: if you took regular onions, it is better to scald them before adding them to the salad, this will remove excess bitterness.
Step 7: Prepare the radishes.
Wash the radishes, cut off the tail and the remaining tops. Without removing the scarlet peel, cut the ingredient into circles. Important: Since when we add radishes to the salad, we do not remove the peel, rinse it with a brush, removing any adhering grains of sand.
Step 8: mix vegetable salad with oil.
You can mix this salad up however you like. You can simply put all the ingredients in one large plate, add salt, add oil and mix well. I propose to put out a beautiful dish of vegetables. To do this, first add lettuce leaves to the bottom of the dish, lightly salt them, and then arrange the remaining vegetables beautifully. For example, you can pour cucumbers with radishes and onions into the center, arrange tomato slices around the edges, and add bell peppers in a heap in the center. Then salt all this beauty and pour vegetable oil on top.
Step 9: Serve vegetable salad with butter.
Be sure to serve the vegetable salad as soon as you prepare it, otherwise the vegetables will lose all their juiciness and freshness. Eat it as a side dish or as an independent dish. Despite its simplicity, such a salad will certainly become the king of the table.
Bon appetit!
Those who cannot imagine their life without sour cream or mayonnaise, of course, can use this dressing instead of vegetable oil.
When purchasing salad ingredients in a store, be especially careful, because the taste of the dish you prepare depends on the quality of the vegetables.
This salad should not be stored for a long time; after just a day, the vegetables become not as tasty and juicy as they were in the first hours after preparation.
In order to flaunt through the streets in summer in open outfits and short skirts, you need to prepare your figure for the hot season in advance. I propose to lighten your diet a little and include in it a very tasty vegetable salad with vegetable oil. This recipe for weight loss will not only correct your figure, but also saturate the body with healthy vitamins, because it contains only fresh vegetables and no chemicals.
The most important thing is that this salad from fresh vegetables is easy to prepare and it is better to eat it freshly prepared, so the vegetables do not have time to lose their beneficial properties. So, chop all the vegetables, mix in a common bowl, the only thing is to squeeze the cabbage a little, add spices and season the salad with vegetable oil, but you can use olive oil. A light salad can be consumed at any time of the day and it will only have a positive effect on your body. Well? Let's cook?
Recipe Information
-
Nutritional value per 100 g:
- Calorie content:55.92 kcal
- Fat:3.54 g
- Proteins:1.49 g
- Carbohydrates:4.52 g
- fresh cabbage - 300 g;
- fresh tomato - 1 pc.;
- bell pepper - 1 pc.;
- vegetable oil - 2-3 tbsp. l.;
- dill greens - 1/2 bunch;
- lemon juice - 1 tsp;
- salt, ground black pepper - to taste.
Preparation
1. First, prepare all the necessary vegetables for the salad. 
2. Remove the partitions with seeds from the bell pepper, wash and cut into small cubes. 
3. Finely chop fresh cabbage. Then, transfer it to a bowl, add one pinch of salt to it and press with your hands until it softens and releases a small amount of juice. Do not drain the juice, this will make the vegetable salad juicier and tastier. 
4. Wash the fresh tomato, remove the stem and, like bell peppers, cut into small cubes. 
5. Finely chop the dill. You can add other herbs to taste, for example: green onions, parsley. 
6. Transfer all the chopped vegetables and herbs to the cabbage. 
7. Add salt, ground black pepper and pour over freshly squeezed lemon juice. 
8. Mix everything well, season the vegetable salad with vegetable oil. 
Salads with vegetable oil - general principles of preparation
There are a huge variety of edible vegetable oils that are actively used in cooking. Sunflower, olive and corn oils are most often used for these purposes. Sometimes, cooking some dishes requires mustard, sesame, flaxseed or nut oil. All vegetable oils differ in taste, color and aroma, as well as in the vitamins included in the product. Thus, the most common sunflower oil contains vitamins A, D, E and K, as well as unsaturated fatty acids necessary for the body. Sunflower oil is also known to have a rejuvenating effect.
Vegetable oil is often used in the preparation of many dishes. One of these is salad with vegetable oil. The finished salad can be simply seasoned with some type of vegetable oil (for example, sunflower or olive) or you can make an original sauce based on the oil. So, you can prepare homemade mayonnaise, which contains sunflower oil, egg yolks, mustard, salt, sugar and lemon juice. Many salads with vegetable oil are dressed with just such mayonnaise.
It is simply impossible to list all existing recipes for salads with vegetable oil. We can only single out several groups of such dishes: everyone’s favorite vegetable salads, hearty meat, fish, fruit salads, etc. Ideally selected ingredients in combination with one of the vegetable oils will allow you to create a truly tasty and healthy dish. To prepare salads with vegetable oil, first of all, a wide variety of vegetables are used: tomatoes, onions, cucumbers, potatoes, radishes, eggplants, carrots, cabbage, beets, zucchini, etc. Vegetables can be used either fresh or steamed, boiled or stewed.
To prepare meat salads with vegetable oil, you can use chicken, beef, pork, ham, sausage, offal (for example, liver or tongue) - in general, it all depends on your imagination and taste preferences. Dishes with vegetable oil often include various types of cheeses, eggs, mushrooms, canned foods (peas, corn, olives), all kinds of spices, seasonings and herbs. As a rule, all ingredients are cut accordingly, mixed and seasoned with vegetable oil.
Salads with vegetable oil - preparing food and dishes
Various utensils can be used to prepare salads with vegetable oil. It is convenient to mix all the ingredients together with the oil in a deep bowl or salad bowl. You can place the prepared salad on a shallow dish and pour your chosen oil on top.
All vegetables used for salads with vegetable oil must be thoroughly washed, wiped dry and, if necessary, peeled. Depending on the recipe, vegetables are boiled, sauteed or stewed, although fresh products are most often used.
Raw meat also requires pre-processing - washed, boiled or fried. All products are cut accordingly according to the salad recipe with vegetable oil.
Salad recipes with vegetable oil:
Recipe 1: Salad with vegetable oil
This well-known vegetable salad is great for a hot summer day, easy to digest and has a fresh, bright taste.
Required ingredients:
- 2 ripe tomatoes;
- Feta cheese - 100 g;
- 2 fresh cucumbers;
- Lettuce leaves;
- Olives - 10 pcs;
- Bell pepper - 1 piece;
- Fresh parsley;
- Salt - to taste;
- According to Art. l. lemon juice and olive oil.
Cooking method:
Wash all vegetables thoroughly and cut into small cubes. Finely chop the parsley and tear the lettuce leaves randomly with your hands. Cut Feta cheese into small cubes, cut olives in half. Mix all ingredients in a salad bowl, add salt to taste, season with lemon juice and olive oil.
Recipe 2: Chinese cabbage salad with vegetable oil
This light dietary salad is especially loved by the fair half of the population. The fruits included in the composition give the dish a sweet taste and allow you to use this salad with vegetable oil as a dessert.
Required ingredients:
- Beijing cabbage - 1 small head;
- Pear and apple - 1 pc.;
- 2 pcs. kiwi;
- Small carrot;
- Pepper, salt;
- Olive oil, lemon juice - 1 tbsp. l.
Cooking method:
Wash the Chinese cabbage and chop into thin strips. Peel the carrots and grate them on a coarse grater. Place the cabbage and carrots in a bowl, add some salt and mash with your hands. Peel the apple and pear and cut into strips. Peel the kiwi and cut into small cubes. Season the finished dish with pepper (to taste), season with lemon juice and olive oil. You can add a little sugar (optional).
Recipe 3: Salad with vegetable oil and shrimp
This salad is a real find not only for gourmets, but also for supporters of a healthy diet. The dish is healthy for the body, low in calories and easily digestible.
Required ingredients:
- Small peeled shrimp - 200 g;
- 2 tomatoes;
- Chicken egg - 3 pcs.;
- Cheese cheese - 80 g;
- Lettuce leaves;
- Salt, pepper, mixture of Provençal herbs;
- Red onion - 1 pc.;
- Sunflower or olive oil.
Cooking method:
Boil the shrimp in salted water with the addition of black peppercorns (cook for exactly 3 minutes after boiling again). Boil the eggs, cool and chop. Cut the onion into thin half rings. Cut tomatoes and cheese into small cubes. Cut the lettuce leaves into thin strips. Mix all ingredients in a deep bowl, season with spices and season with vegetable oil (can be sunflower, olive or corn).
Recipe 4: Salads with vegetable oil and liver
A very simple, but at the same time, delicious salad. The dish is perfect for every day.
Required ingredients:
- Beef liver - 500 g;
- 2 large carrots;
- Onions - 2 pcs.;
- Ground black pepper - to taste;
- Sunflower oil - 3 tbsp. l.
Cooking method:
Boil the liver, let cool, cut into small cubes. Peel the onion and chop finely. Peel the carrots and grate them on a coarse grater. Fry the carrots and onions in vegetable oil and simmer over low heat for 15 minutes. Let the vegetables cool. Mix onions, carrots and liver. Season the prepared salad with vegetable oil with sunflower oil.
Recipe 5: Salad with vegetable oil from crab sticks
This crab salad with vegetable oil perfectly satisfies hunger and is refreshing. The vegetables and beans included in the dish add an interesting taste and pleasant aroma.
Required ingredients:
- Packaging of crab sticks or meat - 200 g;
- Can of canned red beans;
- Bell pepper - 1 pc.;
- Red onion - 1 pc.;
- Parsley and dill;
- 2 cloves of garlic;
- Salt;
- Vinegar - 1 tsp;
- Lemon juice and olive oil - 2 tbsp each. l.
Cooking method:
Cut crab sticks into small cubes. Place the beans in a colander and let the liquid drain. Cut the onion into thin half rings, bell pepper into small cubes. Finely chop fresh herbs. Chop the garlic very finely. Stir in all ingredients, season with vinegar, olive oil and lemon juice.
Salads with vegetable oil - secrets and useful tips from the best chefs
The taste and aroma of salad with vegetable oil can greatly deteriorate if you use spoiled or rancid oil, so it is extremely important to check the expiration date of the product, as well as ensure normal storage conditions for storing it. As for sunflower oil, it is better to use the unrefined version for dressing, because refined oil will not add the desired taste and aroma to the dish.
Manufacturers offer customers directly pressed vegetable oils and those obtained using organic solvents. Naturally, the first category is preferable due to its greater benefits and better quality. There is a widespread belief that it is better to use nutritious olive oil in winter, and flaxseed or pumpkin oil in the hot summer.
Salads can be seasoned not just with vegetable oil, but with an enriched product. To do this, various spices, seasonings and herbs are added to the oil. Some people prefer to use a mixture of oils for dressing (for example, sunflower with sesame, etc.).
Salads with vegetable oil are hearty and at the same time light, often dietary. They are very popular and are constantly being prepared. Adults and children love salads.
Salads dressed with vegetable oil have a common property - they are all tasty and very healthy. They are needed for proper nutrition of the body.
The healthiest vegetable oils contain monounsaturated fatty acids (olive, peanut, sesame, rapeseed). They lower blood cholesterol.
Sunflower oil is the most widespread and most in demand in the world. It is healthy and not expensive - a source of many vitamins and unsaturated fats.
With regular use of oil, the functioning of all body systems is normalized. It is used in the manufacture of mayonnaise, other sauces, baking, etc.
Salads with vegetable oil must be prepared all year round. In winter, you can use frozen vegetables and fruits. It is advisable to serve salads to the table every day. Remember that salads are a storehouse of vitamins, organic acids and mineral salts.
How to prepare salads with vegetable oil - 15 varieties
This bright, beautiful salad will appeal to all vegetable lovers. It's light, lean and made with the simplest ingredients. The greens will come with a unique aroma.
Ingredients:
- Tomatoes, cucumbers - 2 pcs.
- Vegetable oil - 2 tbsp. l.
- Young garlic - 3 stalks
- Radishes - 5 pcs.
- Green onions, lettuce, dill - a bunch each
- Salt, vinegar - to taste
Preparation:
Cut cucumbers and tomatoes into semicircles, radishes into circles. Finely chop the greens.
Combine all ingredients. Season with vinegar, oil and salt to taste. After cooking, serve immediately.
Delicate egg salad, juicy chicken breast, fresh vegetables with delicious dressing - decoration for the holiday table
The salad is delicious, tender, light salad. All ingredients are cut into strips.
A very satisfying salad and at the same time dietary.
Cucumbers and zucchini add freshness to the salad, pickled onions add sourness. Even zucchini with a neutral taste becomes juicy and aromatic. A dressing made from soy sauce and vegetable oil, with the addition of garlic, gives the salad a special piquancy.
Ingredients:
- Eggs - 3 pcs.
- Chicken breast - 1 pc.
- Onion - 1 pc.
- Small zucchini - 1/4 part
- Fresh cucumbers - 2 pcs.
- Soy sauce, vegetable oil - 3 tbsp. l.
- Garlic - 2-3 cloves
- Green salad - 3-4 leaves
- Pepper and salt - to taste
Preparation:
Bake three egg pancakes. Break one egg at a time into a bowl, add a little salt and beat the mixture. Pour into a preheated and greased frying pan. Fry on both sides. After cooling, stack the pancake one on top of the other. Cut into wide strips and cut into strips.
Cut the boiled chicken breast into strips. It should be well saturated with the filling. Cut the remaining ingredients into equal size strips as well.
To make bitter onions very tasty, chop them finely, pour boiling water over them, add a spoonful of vinegar and leave for 5-10 minutes. Drain the water. It will become marinated and crispy.
Prepare salad dressing.
Mix oil, soy sauce, add chopped garlic. Stir the mixture, add pepper, salt, chopped herbs.
Pour the dressing into the mixture, toss the salad and serve.
The salad is rich in proteins, filling, nutritious and healthy. It can be not only a snack, but also a complete lunch. Thanks to herbs and spices, it is aromatic and fragrant.
Ingredients:
- Green beans (frozen) - 400 g.
- Chicken fillet - 300 g.
- Vegetable oil - 3 tbsp. l.
- Cherry tomatoes - 8 pcs.
- Green onion - 2 stalks
- Lemon juice - 2 tbsp. l.
- Garlic - 2 cloves
- Spices - to taste
- Greens - optional
Preparation:
Boil the chicken breast, cut into small pieces.
Rinse the beans, cut them, cook until tender. Drain in a colander and cool.
Place chicken breasts, boiled beans, chopped tomatoes, chopped garlic and fresh herbs in a bowl.
Pour oil, lemon juice over the ingredients, sprinkle with a lot of different spices and mix the salad.
The salad is not heavy, despite the presence of beans, and is nutritious. Delicious onions and peppers soaked in lemon juice.
Ingredients:
- Cucumber and tomato - 1 pc.
- Canned beans - 1 can
- Sweet pepper - 1 pc.
- Vegetable oil - 2-3 tbsp. l.
- Onions - 1 pc.
- Salt and pepper - to taste
- Lemon juice - 1/2 cup
Preparation:
Place onion and pepper in a large bowl, cutting into half rings.
Pour plenty of lemon juice over the vegetables and leave to marinate for 5 - 7 minutes.
Rinse the beans and place in a separate bowl. Add cucumber and tomato, cutting into small pieces.
Drain the lemon juice from the pickled vegetables and add to the mixture.
Pour oil over the mixture, sprinkle with ground pepper and stir.
It is better to salt the salad not in a common salad bowl, but separately in each plate.
Country salad made from the simplest ingredients - a godsend for Lent
The salad is prepared quickly all year round. Crispy cabbage, green onions and carrots in the cabbage decorate the salad.
Ingredients:
- Sauerkraut - as needed
- Potatoes - 2 pcs.
- Onions - 1 pc.
- Salt and green onion - to taste
Preparation:
Boil the potatoes in their jackets, cut into medium-sized cubes. Add sunflower oil to hot potatoes for better soaking. Cut the onion into rings.
Place cabbage, potatoes, onions and chopped green onions in a common salad bowl. Add more vegetable oil and a little salt.
The salad is tender, sweet and sour, high in calories, with a lot of vitamins. It is beautiful and even decorates the holiday table.
Adding chicken fillet to the salad provides calories and enriches the taste.
Ingredients:
- Chicken fillet - 0.5 kg.
- Beijing cabbage - 1 head
- Chicken fillet - 500 g.
- Egg, pomegranate - 1 pc.
- Sunflower oil - 4 tbsp. l.
- Garlic - 2 cloves
- Greens - 1 bunch
- Salt - to taste
- Apple vinegar 9% - 4 tbsp. l.
Preparation:
Boil or bake chicken fillet with spices, cut into small pieces.
In a deep bowl, place pieces of fillet, Chinese cabbage chopped into thin strips, and add some salt. Finely chop the greens and add to the mixture.
Peel the pomegranate and leave a handful of seeds to decorate the salad. Place the rest in the salad. Add chopped garlic and salt.
Season the salad with oil and apple cider vinegar and stir. The salad is decorated with boiled egg slices and pomegranate seeds.
The salad is very filling. It can be prepared with different meat ingredients. Veal can be replaced with lamb, chicken breast, tongue. In winter, replace fresh cucumbers with pickled ones, use any other greens instead of green onions and dill.
Ingredients:
- Veal - 500 g.
- Cucumbers - 4 pcs.
- Garlic - 4 cloves
- Vegetable oil - 3 tbsp. l.
- Onions - 1 pc.
- Green onions - 1/2 bunch
- Salt, pepper, coriander, cilantro, dill - to taste
Preparation:
Cut the meat into strips. Fry in a frying pan in oil at high temperature. Add crushed garlic and onion, chopped into half rings. Simmer for about five minutes.
Cut the cucumbers into strips, tear the greens into fragments with your hands. Add all ingredients to meat and stir.
Mix veal with cucumbers. For juiciness, pour oil over the salad, adding garlic and pepper. Be sure to add green onions and cilantro for flavor.
The salad is light, juicy, and quick to prepare.
Ingredients:
- Crab sticks - 230 g.
- White cabbage - 300 g.
- Onion - 1 pc.
- Fresh cucumbers - 3 - 4 pcs.
- Canned corn - 150 g.
For refueling:
- Soy sauce and vegetable oil - 3 tbsp each. l.
- Ground pepper - to taste
- Garlic - 2 cloves
Preparation:
Cut the cabbage into strips and the onion into half rings. Cucumbers and crab sticks - thin strips. Place all ingredients in a common bowl.
Prepare the dressing. Pour sunflower oil and soy sauce into a small bowl, add chopped garlic, pepper and whisk the mixture. Add the dressing to the salad and let sit for a few minutes. The salad must be marinated.
The salad is hearty and quite light, made from the most famous, popular ingredients that combine perfectly with each other.
Ingredients:
- Loaf - 200 g.
- Chicken fillet -250 g.
- Hard cheese - 150 g.
- Cucumbers - 300 g.
- Onion - 150 g.
- Green salad - 1 bunch
For refueling:
- Vegetable oil - 4 tbsp. l.
- Garlic - 3 cloves
- Salt, pepper - to taste
- Vinegar 6% - 1 tbsp. l.
Preparation:
Disassemble the boiled fillet into fibers. Cut the loaf into small cubes and fry in a frying pan. Cut the cucumbers into small strips, the onion into half rings, and grate the cheese. Tear the green salad into small pieces.
If the onion is bitter, then fill it with cold water and soak for ten minutes. Rinse under running water and the bitterness will disappear.
Preparing the dressing:
Pour oil into a small container, add salt, vinegar, chopped garlic and ground pepper.
Combine all ingredients, pour over prepared dressing and serve.
To preserve the crispy properties of the croutons, the salad must be mixed when serving.
Rucolla gives the salad an original nutty taste with bitterness and a unique aroma. It is rich in a complex of microelements necessary for the body. Breakfast with salad charges the body with energy for the whole day. Brynza is also very healthy.
Ingredients:
- Arugula - 100 g.
- Cheese cheese - 150 g.
- Cherry tomatoes - 100 g.
- Vegetable oil - 2 tbsp. l.
- Ground pepper - to taste
Preparation:
Place the herbs on plates and place the tomatoes cut into two pieces on top. Cut the cheese into small cubes and place on top of the tomatoes.
Pepper and sprinkle with vegetable oil. The salad is ready.
The salad is light, popular with an interesting, unusual dressing.
Ingredients can be changed according to taste. Olive oil can be replaced with other vegetable oil, honey with sugar. Mustard can be used in any strength and in any proportion.
Ingredients:
- Young cabbage - 200 g.
- Eggs - 4 pcs.
- Cucumbers - 180 g.
- Radish - 150 g.
- Dill - 20 g.
- Green onion - 40 g.
- For refueling:
- Olive oil - 25 g.
- Sour cream 12-15% - 100 g.
- Honey - 10 g.
- Mustard - 15 g.
- Lemon juice - 15 g.
- Salt - 4 g.
Preparation:
Chop the cabbage, cut the cucumbers into half rings, and the radishes into small pieces. Finely chop the dill, green onions and boiled eggs.
Prepare the dressing. Mix olive oil, lemon juice, honey, mustard and salt. Stir the mixture and add sour cream.
Season the salad, add salt to taste and serve immediately.
Beans and chicken add richness to the salad. Using this dish you can quickly remove hunger.
Ingredients:
- Chicken fillet - 500 g.
- Vegetable oil - 50 g.
- Beans in their own juice - 300 g.
- Tomatoes - 250 g.
- Peking cabbage - 150 g.
- Garlic - 4 cloves
- Salt - to taste
Preparation:
Boiled fillet, cut into pieces. Chop the Chinese cabbage and cut the tomatoes into cubes. Mix everything and add beans to the mixture, draining the liquid. Add oil, salt, chopped garlic and mix. The salad is ready.
Salad with herring can also be tasty and popular.
Ingredients:
- Herring fillet - 1 pc.
- Large tomato, sweet yellow pepper, onion - 1 pc.
- Vegetable oil - 2 tbsp. l.
- Vinegar - 1 hour. l.
- Pepper, salt - to taste
- Lettuce leaves
Preparation:
Cut the herring fillet into pieces, the tomato into 4 slices. Cut the onion into slices, the pepper into narrow strips.
Make a slit in the center of the tomato circle and insert an onion ring. Place several strips of pepper and 1-2 slices of herring into the ring. Place lettuce leaves. The dish will be very beautiful and elegant.
To prepare the dressing, mix oil, vinegar, pepper, salt and pour over the salad.
Salad "Miass" for friends - tasty, simple, unforgettable
The salad is prepared in small quantities, mainly for a small company. Can be served in tartlets.
Ingredients:
- Meat - pork - 300 g.
- Pickled cucumbers, onions - 300 g each.
- Vegetable oil - as needed
- Salt and pepper - as needed
Preparation:
Cut the meat, onions, and cucumbers into equal medium-sized cubes.
Fry onions and pickles. Stew the meat, combine the ingredients, salt and pepper, add oil, stir. The salad is ready.
Salad with tongue and mushrooms is a healthy, satisfying delicacy
Tongue is a delicacy and contains many vitamins and microelements. Mushrooms are a storehouse of substances beneficial to the body. Spices add flavor to the tongue.