salad

Mediterranean Chickpea Salad

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Ingredients

  • 2 (15oz) cans chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup chopped kalamata olives
  • 1/2 cup crumbled feta
  • salt & pepper to taste
  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh chopped parsley
  • 1/4 tsp red pepper flakes

Directions

  1. Wash your hands with warm water and soap for 20 seconds.
  2. Make the Salad: In a large bowl toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta.
  3. Season with salt and pepper.
  4. Make vinaigrette: In a jar with a lid, combine olive oil, vinegar, lemon juice, parsley, and pepper flakes. Close the jar, shake until mixed.
  5. Pour over salad just before serving.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Cucumber Blueberry Salad

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Cucumber Blueberry Salad on a plate and cucumber water in a cup

A perfect summertime salad!

Makes 4 servings.

Dressing

  • 1 1/2 tablespoons olive oil
  • 2 tablespoons red wine vinegar (or other vinegar)
  • 1 tablespoon lime juice, freshly squeezed or bottled
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Salad

  • 1 cup fresh blueberries
  • 1 medium cucumber, cut into small chunks
  • 4 cups fresh salad greens
  • 1/4 medium red onion, thinly sliced
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons coarsely chopped walnuts
  • 4 slices whole grain bread

Directions

  1. In a small bowl whisk together dressing ingredients.
  2. In a large bowl mix together all salad ingredients, except bread.
  3. When ready to serve, add dressing to salad and toss.
  4. Toast bread, then cut into four pieces. Serve with salad.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Fall Pasta Salad

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Fall Pasta Salad

Makes 6 servings.

35 minutes cook time.

Ingredients

  • 1 pound of penne or rotini pasta
  • olive or canola oil
  • 10 ounces frozen or fresh butternut squash, cubed
  • 1 pound Brussels sprouts, cut in half
  • salt and pepper
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 6 oz. spinach
  • 6 oz. Parmesan cheese (optional)

For the sauce

  • 1 tsp. oil
  • 1/2 white onion, diced
  • 1 tsp. garlic powder
  • 2 tbsp. butter
  • 1/4 cup low-fat milk
  • juice of 1/2 a lemon

Directions

  1. Cook pasta in boiling water according to directions. Drain pasta, and set aside. Set large pot aside.
  2. Preheat oven to 425° F.
  3. Grab two sheet pans. Spread the Brussels sprout halves in a single layer on one, and butternut squash cubes on the other.
  4. Drizzle with oil, salt, pepper, cinnamon and nutmeg. Bake in oven for 15-20 minutes, or until light golden brown and tender.
  5. Use a small pot to make the sauce. Start by adding 1 tsp. oil and the diced onion. Cook on medium heat until golden.
  6. Add butter. Once melted, add milk and heat for one minute. Add lemon juice and garlic powder. Turn heat down to low and let simmer.
  7. In the large pot you boiled the pasta in, add sauce, pasta, cooked vegetables, and spinach. Gently combine, and let cook for 3 minutes on low-medium heat.
  8. Top with Parmesan cheese. Serve warm, or at room temperature.
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UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Fiesta Rice Salad

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fiesta rice salad

Makes 4 servings.

Use your favorite vegetables - zucchini, summer squash, or corn! Use frozen or canned when fresh vegetables are not in season. Try a squeeze of lemon or lime juice in place of vinegar!

Ingredients

  • 1 cup brown rice, cooked
  • 1 carrot (shredded)
  • 1 cup broccoli, chopped fine
  • 1 small red onion, chopped fine
  • 1 cup tomato, chopped
  • 1 bell pepper, sweet, any color
  • 1 can (15 oz.) kidney beans, drained and rinsed
  • 2 Tbsp cilantro, chopped fine
  • 2 Tbsp red wine vinegar
  • 1 Tbsp vegetable oil
  • Salt & pepper to taste

Directions

  1. Wash hands with soap and water for 20 seconds.
  2. Wash and chop vegetables and mix with cooked rice.
  3. In a small bowl combine vinegar, oil, cilantro, salt and pepper and pour over the rice and vegetables.
  4. Add beans and toss well. Serve cold and enjoy!
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy Pea Salad

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Pea Salad ina white bowl

A light and delicious salad using frozen peas!

Ingredients

  • 1 pound frozen peas, thawed by rinsing and draining well
  • 2 stalks of celery, diced
  • 2 scallions (green onions), diced
  • Small handful of mint and parsley, chopped
  • Juice of 1 lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Wash hands with warm water and soap.
  2. Mix all ingredients thoroughly and serve immediately.
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy No-Cook Chicken Salad

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Chicken Salad in a bowl

Makes 4 Servings.

Cook Time: 15 minutes

Ingredients

  • 1 (12.5 oz.) can of chunk chicken, drained
  • 1/4 cup low-fat Greek yogurt
  • 1/4 cup lite mayonnaise
  • 1/4 cup red onion, chopped
  • 2 stalks celery, chopped
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • pinch of salt and pepper

Directions

  1. Wash hands with soap and warm water.
  2. Add all ingredients to a medium size mixing bowl; stir together until combined.
  3. Serve with fresh vegetables for a healthy snack! Or enjoy on whole-wheat bread or pita bread for lunch.

Try Other Seasonings & Add-ins!

  • basil
  • Cajun spice
  • chili powder
  • curry powder
  • paprika
  • turmeric
  • apple pieces, grapes, dried fruit like raisins or cranberries
  • bacon bits
  • chopped walnuts or almonds
  • diced red peppers
  • shredded carrots
healthy family CT logo
UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.