Nectarine Salad

This superfood, nutrient-dense, nectarine salad recipe is full of various vegetables, topped with crunchy toasted quinoa, and dressed in a roasted tangerine salad dressing that is oil-free and fabulous. You'll fall in love with this nectarine salad!

I'm in a salad craze right now, trying new combinations and ways to increase the nutrient density in my meals. Since nectarines are in season and beautiful, I decided to make a nectarine salad today with a tangerine vinaigrette. Something incredible happens when nectarines and vegetables come together with a citrus dressing. Not only does this nectarine salad recipe taste like sunshine, but it also is a nutrient-dense superstar.

Recently, I learned how to toast quinoa rather than cook it in water for a crunchy salad topping. Now that I've toasted quinoa, I'm obsessed.

What is Nutrient Density?

For foods to rank as nutrient-dense, they are calculated by the ratio of quality ingredients containing more beneficial nutrients than calories. Dr. Furhman developed the Aggregate Nutrient Density Index to measure the level of nutrient-dense foods ranking their quality compared to other foods.

How to Toast Quinoa

As crazy as it sounds, I've never heard of toasted quinoa. But then, last week, while eating at one of my favorite vegan restaurants, I ate this great nutty mixture on top of a casserole; when I asked what this wonderful nutty mixture was, I learned about toasting quinoa. So, I tried it myself. So, now, I'm hooked.

Although most quinoa is prewashed, washing quinoa removes a funky bitter-tasting substance called saponin. Since rinsing quinoa is the prequel to toasting it, washing it for toasted quinoa is part of the process.

However, if the quinoa is prewashed, rinsing quickly versus prewashing is a quick remedy to washing the quinoa.

• If using prewashed quinoa, measure it, transfer it to a medium-sized bowl, and fill it with water. Next, pour the contents into a fine-mesh sieve, rinse the quinoa with fresh water, and set it aside.

• When using unwashed quinoa, measure the quinoa and place it into a bowl. Then, fill it with clean water and allow it to soak for approximately 20-30 minutes. Now, use a wire whisk to swish the quinoa around to remove the soapy residue that comes out of the quinoa. Next, pour the contents into a fine-mesh sieve, rinse the quinoa with fresh water, and set it aside.
• Once the quinoa is washed or rinsed, it's time to toast it.
• Using a large non-stick pan, heat the pan to medium-low. Put the rinsed quinoa into the saute pan, creating a thin layer. Shake the pan to level out the quinoa.
• Once the quinoa gets hot, the water is absorbed, and the quinoa starts making a popping noise.
• Keep moving the quinoa around the pan with a wooden spoon until the quinoa grains start to brown. It browns quickly, so don't leave it unattended.
• When the quinoa is brown and smells nutty, please remove it from the pan from the heat and allow it to cool completely. 
• If you make a bunch in advance, you can store it in a sealed container, such as a ball jar, in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

How to Cut and Pit Nectarines

One of the easiest tricks I've learned about cutting nectarines and peaches is slicing and twisting. I recommend using a sharp knife, beginning from the stem and cutting through until you feel the pit around the fruit. Then, with both hands, twist each side, leaving two sides of the nectarine, one with a pit inside.

Another trick is ensuring the nectarines or peaches are at room temperature. Cold, refrigerated nectarines, for instance, are difficult to cut and twist. However, nectarines kept on the counter at room temperature twist nicely.

Next, use the tip of the knife you wedge the pit from the inside of the nectarine and cut it into bite-sized pieces.

Nectarine Salad Ingredients

First, I chose a variety of greens for my nectarine salad recipe for a nutrient-dense super salad.

• Savoy cabbage (420 ANDI): Savoy cabbage has the same shape as green and red cabbage but has the most striking deep-green, crinkly leaves. Its flavor is also relatively mild but earthy too. Unfortunately, its leaves don't have that same crispness as other cabbages when raw.
• Romaine lettuce(389 ANDI): Romaine lettuce the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types), and iceberg, it delivers more folate, potassium, beta carotene, and lutein.
• Shredded Broccoli (the stem) (376 ANDI): Raw broccoli slaw is not only good for you but is also gluten-free and tasty.
• Parsley: parsley is highly nutritious and has been shown to have many powerful health benefits.

Of course, I chopped everything small to make this salad easier to eat!

Then I added some other ingredients for color, nutrition, and density.

• Green Onions (50 ANDI): Green onions (also known as scallions) are long and thin, typically no wider than a finger, and are bright white at the bottom with dark green tops. They taste different than most onions as they're mild and not very pungent. One of their stand-out features is their crunchy texture.
• Dried cranberries (34 ANDI): Dried cranberries contain lots of antioxidants and vitamins beneficial for your body.
• Nectarines (41 ANDI): Nectarines are a smooth-skinned variety of peach packed with vitamins, minerals, antioxidants, and fiber. They're also low in calories and fat. Among other benefits, they support iron absorption, boost weight loss, and enhance skin health. This summertime fruit makes a simple, healthy addition to your diet.
• Baby Bell Peppers (258 ANDI): Mini peppers are smaller and sweeter than larger bell peppers. They pack a flavorful punch in a little bite. You can find them in red, yellow, and orange colors, and they are often packaged in the produce section in bags of sweet mini peppers.
• English Cucumbers (50 ANDI): An English cucumber is generally sweeter than the regular, common cucumber, which has many large seeds, contributing to its bitter flavor. The skin is thinner than a slicing cucumber and therefore doesn't need to be peeled.
• Grilled Corn (44 ANDI): Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are suitable for eye health and help prevent lens damage that leads to cataracts.
• Toasted quinoa (21 ANDI): Quinoa (commonly pronounced "keen-wah") tastes like a mild and slightly nutty grain with more chew than you would expect for such tiny seeds.
• Almonds (optional) (38 ANDI): Almonds are rich in valuable nutrients for your body, like magnesium, vitamin E, and dietary fiber. A single serving of almonds makes for a nutritious and filling snack. In addition, almonds have calcium and phosphorus, which improve bone health and protect you from fractures.

Ingredient Substitutions

• Choose any combination of lettuce and cabbage.
• Choose red onion or white onion as a substitute for green onions.
• Try your favorite dried fruit if you don't have dried cranberries.
• Peaches are an excellent substitute for nectarines.
• Use red bell peppers as a substitute for baby bell peppers since red bell pepper is the sweetest of bell peppers.
• If you don't have an English cucumber, try removing the seeds for a regular cucumber instead.
• Substitute canned or cooked frozen corn if you don't have corn on the cob handy.
• Add cooked and cooled quinoa to the nectarine salad recipe.
• Try walnuts or pistachios to replace the almonds.

Roasting Tangerines

And my favorite part of this nectarine salad recipe is the tangerine vinaigrette dressing. I love making tasty oil-free dressing, but I also like variety. So, today, I decided to make a tangerine vinaigrette. Using citrus with vinegar enhances flavors. The acidic bite of the citrus accentuates the sweetness of the other fruits and helps bring forward their juices.

My latest passion is roasting citrus until the juices caramelize and the edges brown. So, to get the deepest lemon flavor for my tangerine dressing recipe, I roasted my tangerine with garlic and shallot.

The results will amaze you. Be careful to allow the tangerines to cool before handling them to avoid burning your hands.

• Preheat the oven to 400 degrees
• Cut the tangerines in half and then cut the bottom of each rind so the tangerines lay flat, cut side up.
• Place all the garlic cloves  and shallot in an aluminum foil bundle
• Roast for 15 minutes

Once roasted, allow the tangerines to cool before handling. Beware, the juice and rind juice quickly, so don't be surprised.

Dressing Ingredients

Tangerine Vinaigrette

• Tangerines: Tangerine fruit is smaller and sweeter than oranges, yet larger than mandarins. When roasted, they taste like candy.
• Garlic: It is commonly used for heart and blood system conditions. Garlic produces a chemical called allicin. This is what seems to make garlic work for specific needs. Allicin also makes garlic smell.
• Shallot: Shallots have a delicate and sweet flavor with a hint of sharpness, while onions bring a more intense heat
• White balsamic vinegar: White balsamic vinegar is floral and fruity with a sweet finish.
• Lemon juice: Lemon juice helps to balance the ingredients in the dressing and provides gentle tartness.
• Water: Water helps to thin the dressing and acts as an emulsifier.
• Salt and Pepper to taste: A little salt and pepper enhance the flavors in the dressing.

Dressing Substitutions

• If tangerines are not available, try oranges or mandarines.
• Substitute red onion or green onions for shallots.
• The best substitutes for white balsamic vinegar are balsamic vinegar, rice wine vinegar, and white wine vinegar.
• Use bottled lemon juice if fresh isn't available.

Recipe FAQs

Tips

• Grilled corn is my favorite, but canned or frozen cooked corn is a simple substitute.
• Make sure to allow the roasted tangerines to cool completely before handling.
• Adding tangerine zest (before roasting) strengthens the taste of the dressing.
• Allow the dressing to chill after making it, so the flavors develop in the refrigerator.
• Because of the base ingredients, the salad may be dressed and tossed ahead of time without wilting the ingredients.
• The nectarine salad recipe lasts 3-5 days, dressed ahead of time, in the refrigerator.

Give this nectarine salad recipe a try. You will love the tangerine vinaigrette and toasted quinoa!

Try These Tasty Salad Recipes

If you love this nectarine salad, give us a 5-star review and comment below. We would love to hear from you!

📖 Recipe

Nectarine Salad

Kathy Carmichael

This superfood, nutrient-dense, nectarine salad recipe is full of various vegetables, topped with crunchy toasted quinoa, and dressed in a roasted tangerine salad dressing that is oil-free and fabulous. You'll fall in love with this nectarine salad!

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Total Time 30 minutes mins

Course Salad

Cuisine American

Servings 4 servings

Calories 383 kcal

Ingredients

  

1x2x3x

Nectarine Salad

• ▢ 2 cups savoy cabbage or cabbage of choice, chopped
• ▢ 2 cups of chopped Romaine lettuce
• ▢ ½ cup parsley chopped
• ▢ 1 cup of shredded broccoli stems
• ▢ 1 bunch green onions chopped
• ▢ 5 baby bell peppers sliced thin
• ▢ 1 English cucumber quartered and cut into bite-sized pieces
• ▢ 2 ears corn on the cob grille and cut from the cob (or 1 cup canned or frozen cooked corn)
• ▢ 3 nectarines pits removed, and cut into bite-sized pieces
• ▢ 3 Tablespoons dried cranberries
• ▢ ½ cup toasted quinoa
• ▢ ¼ cup sliced almonds optional

Tangerine Vinaigrette

• ▢ 2 tangerines cut in halves
• ▢ 2 cloves of garlic
• ▢ 1 small shallot
• ▢ ¼ cup white balsamic vinegar
• ▢ 1 Tablespoon maple syrup or date syrup
• ▢ 1 Tablespoon fresh lemon juice
• ▢ ¼ cup water

Instructions

 

Nectarine Salad

• Chop cabbage, Romaine lettuce, and broccoli stems. Toss to combine. Then place the combination in the base of a large platter, bowl, or individual salad bowls.
• When cooled, grill corn and cut from the husk, or use drained canned corn or frozen cooked corn.
• Cut remaining vegetables and nectarines.
• Add cut vegetables and nectarines to the salad base.

Toasting Quinoa

• If using prewashed quinoa, measure it, transfer it to a medium-sized bowl, and fill it with water. Next, pour the contents into a fine-mesh sieve, then rinse the quinoa again with fresh water and set aside.
• When using unwashed quinoa, measure the quinoa and place it into a bowl.
• Then, fill it with clean water and allow it to soak for approximately 20-30 minutes.
• Now, use a wire whisk to swish the quinoa around to remove the soapy residue that comes out of the quinoa.
• Next, pour the contents into a fine-mesh sieve, then rinse the quinoa again with fresh water and set aside.
• In fact, if you make a bunch in advance, you can store it in a sealed container, such as a ball jar in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

Tangerine Vinaigrette

• Preheat the oven to 400 degrees
• Zest one tangerine before roasting and set zest aside
• Cut the tangerines in half and then cut the bottom of each rind, so the tangerines lay flat cut side up.
• Place all the garlic cloves  and shallot in an aluminum foil bundle
• Roast for 15 minutes
• Allow to completely cool before blending
• Juice the roasted tangerines and put all ingredients in a high-speed blender.
• Blend on high until smooth.
• Refrigerate until chilled.
• Dress salad ahead of time, toss and add the toasted quinoa, almonds, dried cranberries on top.
• Serve.

Notes

 

• Grilled corn is my favorite, but canned or frozen cooked corn is a simple substitute. 
• Make sure to allow the roasted tangerines to cool completely before handling. 
• Adding tangerine zest (before roasting) strengthens the taste of the dressing.
• Allow the dressing to chill after making, so the flavors develop in the refrigerator. 
• Because of the base ingredients, the salad may be dressed and tossed ahead of time without wilting the ingredients.  
• The nectarine salad recipe lasts 3-5 days, dressing ahead of time, in the refrigerator. 

Nutrition

Serving: 4gCalories: 383kcalCarbohydrates: 68gProtein: 12gFat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: -34gTrans Fat: 0.01gSodium: 56mgPotassium: 1080mgFiber: 11gSugar: 35gVitamin A: 5146IUVitamin C: 110mgCalcium: 145mgIron: 4mg

Tried our recipe?Let us know how it was!

Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me/