PCF’s Home Run Challenge wraps on Father’s Day, which brings us to our final installment of Game Day recipes! Whether you’re celebrating with a family BBQ or having friends over after a day at the ballpark, this colorful summer salad is a hearty side dish. (For your BBQ main, try Grilled Citrus Skewers.)
Many of the recommendations for heart-healthy nutrition overlap with guidance for people living with prostate cancer, and this dish fits the bill. A variety of veggies? Absolutely: bell peppers, spinach, tomatoes, and peas. Healthy vegetable fats? Check: olive oil and sunflower kernels. Fiber? For sure. Quinoa even adds a boost of plant-based protein.
But if it doesn’t look inviting on the potluck table, people will opt for chips and macaroni salad instead. Not to worry…..With sweet and savory flavors and a bit of crunch from the sunflower kernels, it tastes as good as it looks.
Feel free to swap out different greens, veggies (shelled edamame for the peas), fruit (fresh apricots instead of pineapple), and nuts (shelled pistachios or hazelnuts). Toss in some cooked chickpeas for extra protein, or top with avocado for that creamy flavor boost (and more healthy fat!). Omit the feta if you prefer.
Colorful Summer Potluck Salad
Prep time: 35 minutes
Cook time: 15 minutes
Yield: 10 3/4 cup servings
Ingredients:
- 15 garlic cloves, peeled and halved lengthwise
- 2 medium red bell peppers, sliced
- 3 Tbsp olive oil, divided
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup uncooked pearl (Israeli) couscous
- 1/2 cup red quinoa, rinsed
- 2 large tomatoes, cut into 1-inch pieces
- 2 cups fresh arugula or baby spinach
- 1 cup cubed fresh pineapple
- 1/2 cup fresh shelled peas or frozen peas
- 1/2 cup crumbled feta cheese
- 1/2 cup sunflower kernels, toasted
- 1/4 cup minced fresh parsley
Dressing:
- 1/4 cup olive oil
- 3 Tbsp balsamic vinegar
- 2 tsp honey
- 1 tsp grated lemon zest
- 1/2 tsp salt
- 1/2 tsp pepper
Directions:
- Roast the peppers: Preheat oven to 425° F. Toss together garlic, bell peppers, 2 Tbsp olive oil, salt and pepper; transfer to a parchment-lined 15×10-inch baking pan. Bake until dark golden brown, about 15 minutes. Transfer to a large bowl.
- Meanwhile, in a small saucepan, bring water, 1 Tbsp olive oil and salt to a boil. Stir in couscous and quinoa. Reduce heat and simmer, covered, 15 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 5 minutes.
- Transfer the couscous and quinoa to the bowl with roasted pepper mixture. Stir in the remaining salad ingredients.
- In a small bowl, whisk dressing ingredients until blended. Pour over salad; gently toss to coat.
Adapted from Taste of Home.