Sitting on a bed of bulgur, arugula, avocado, and goat cheese, this stone fruit really is the perfect accompaniment.
Ingredients
Grains Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. I chose to use bulgur for this salad as it has great filling properties and its open nature means it can take on the flavor of the dressing ingredients easily. Greens See what salad greens you can get from your local grocery store or farmers market. I have suggested lamb’s lettuce or, preferably, peppery arugula to give the salad a little kick and contrast the sweetness. Cheese A lovely goat’s cheese works well with lots of summer salad recipes, as do other crumbly cheeses like feta cheese. Again, it’s a great way to balance the sweet and the umami tones to this dish and it adds some protein which you know I’m a big fan of! Fruit If this is the first time you’ve had fruit in a salad you’re in for a lovely surprise. It is just magic how these ingredients work together to create the most delicious meal. The key to this recipe is to find really ripe nectarines. Sometimes they can be quite firm when you buy them but to really get the sweetness of the nectarines to come through it’s best to let them ripen first. Obviously, if you can’t get them, a peach will work nicely too. The other fruit we have in this salad is creamy avocado, another of my favorite stone fruits! It is a great source of healthy fats and gives an awesome texture to this dish. Dressing It wouldn’t be a great salad without a great dressing. I’ve gone with an olive oil base, mixed with sweetness from balsamic vinegar, and honey. Then cut through it with the juice of fresh orange and a pinch of salt: this is way better than any store-bought dressing. To top Before serving sprinkle over some chopped chives, which will really compliment the cheese, and some hemp seeds. Hemp seeds are going to give another source of healthy fats like avocado (check out its other health benefits down below).
How many calories?
This salad makes a filling lunch or light dinner and comes in at just 422 calories and 17 g protein per serving. Here’s a full macro overview:
Health Benefits
If you’re on a weight loss journey, then this is the salad for you. It is packed to the brim with ingredients that are going to help you with weight management. It’s also very high in general vitamins and nutrients so if you’re just looking to up your health game, then this nectarine / peach salad is a great place to start! Firstly, bulgur wheat is high in dietary fiber which is great for keeping you feeling full and not reaching for those naughty treats. Next up we have goat’s cheese which is a great protein source if you’re following a vegetarian lifestyle. Hemp seeds are also high in protein, especially compared to similar foods like chia seeds or flaxseeds. On top of that, they have loads more health benefits including being high in essential omega 3 and 6! Any ingredient, whether it’s hemp seeds or goat’s cheese, that gives a high level of protein will help with weight loss by keeping you full between meals. Nectarines are high in vitamin C among others, and are also low in calories and high in fibre – this salad recipe has it all! All this is geared up to give you a hearty filling meal which is just what you need when you’re watching those calories. For inspiration download your FREE 7-day meal plan for weight loss to give you even more ideas!
How to make this summery nectarine salad?
See the recipe card below for further instructions. Take a look at how to make this easy summer salad.
Recipe Variations
Here’s how you could change up your salad next time round,
Different leaves – If you can’t get hold of the salad leaves I suggested or you’re not a fan, why not try baby spinach instead?
Different veg – Try red onion, green onions, or English cucumbers for a bit of crunch if you can’t get an avocado.
Different toppings – No hemp seeds? Try sunflower seeds as an alternative.
Different cheese – If you don’t like goat’s cheese, try blue cheese for something a bit different.
More Recipes Like This
If you love this recipe please check out these as well, they’re sure to get your taste buds tingling:
Watermelon and Feta Salad Cooling Cantaloupe Summer Salad High Fibre Avocado Citrus Salad with Feta
All in all, I think this is a top-class salad that would work equally great at a summer BBQ or in front of a cozy fire on an autumn day. It really is the best way to use this awesome fruit.
