You know that moment at a cookout when, before anything comes off the grill, the table is already covered with bright, fresh salads?
No? Then I'm especially glad you're here.
There's a great case for starting any meal with a big salad, especially a big meal like the kind we tend to eat at cookouts.
For starters, salads can pack plenty of fiber, which helps keep you feeling full longer.
Start with a generous plate of fresh salads, and you're likely to feel satisfied sooner and eat less of what follows.
Another bonus: fresh vegetables provide antioxidants that help counter free radicals. High-heat cooking, open flames, and smoke—hello, grill—can contribute to the formation of harmful compounds.
But if you ask me, the salads are the main event. Most of the time, they're what I'm here for.
So what should go on your table? I've gathered a whole lineup of salads and dips that are just as good at a cookout as they are for a quiet meal at home.
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Nutrition information provided by Noam Bechar (an Israeli clinical dietitian)
Classic Hummus
Makes 12 tablespoons
Nutrition per serving (2–3 tablespoons)
270 calories, 17 g carbohydrates, 10 g protein, 16 g fat (including 2 g saturated fat)
What you'll need
- 1 cup dried chickpeas
- 4 tablespoons olive oil
- 4 tablespoons tahini
- 1 garlic clove
- 2 tablespoons lemon juice
- 1 teaspoon baking soda
How to make it
Soak the chickpeas in plenty of water overnight, for at least 8 hours.
Drain.
Transfer to a pot and add enough fresh water to cover.
Add 1 teaspoon baking soda and cook for about 1 hour, until tender.
Reserve 1/2 cup of the cooking water.
Process the chickpeas with the reserved cooking water in a food processor until smooth, slowly adding the olive oil, tahini, garlic, and lemon juice.
If the hummus is too thick, add more cooking water until you get the consistency you like.
Cauliflower Salad with Tahini
Makes 8 tablespoons
Nutrition per serving (2–3 tablespoons)
135 calories, 4 g carbohydrates, 5 g protein, 11 g fat (including 1.5 g saturated fat)
What you'll need
- 2 cups cauliflower, broken into small florets
- 3 tablespoons tahini
- Juice of 1/2 lemon
- 1 garlic clove, crushed
- 1 tablespoon olive oil
- 3 tablespoons water
How to make it
Cook the cauliflower in the microwave or in a pot of boiling water for about 10 minutes.
Transfer to a bowl and mix with the remaining ingredients.
Roasted Cauliflower Salad
Makes 8 tablespoons
Nutrition per serving (4 tablespoons)
157 calories, 12 g carbohydrates, 3 g protein, 11 g fat (including 1.5 g saturated fat)
- 3 cups cauliflower florets
- 2 tablespoons olive oil
- Juice of 1 lemon
- 2 garlic cloves
- Ground chile pepper
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- Black pepper
Break the cauliflower into florets and rinse well.
Place in a deep bowl and add the seasonings, followed by the oil.
Toss well to coat.
Transfer to a baking pan and roast at 180°C (350°F) for about 20 minutes.
Matbucha (a Moroccan-style cooked tomato and pepper salad)
Makes 6 tablespoons
Nutrition per serving (1 tablespoon)
50 calories, 6 g carbohydrates, 0 g protein, 1.5 g fat (including 0.5 g saturated fat)
Tomatoes contain an important antioxidant called lycopene, which your body absorbs more readily after the tomatoes are cooked.
What you'll need
- 2 tomatoes, chopped
- 2 red bell peppers, chopped
- 1/2 onion
- 1 tablespoon olive oil
- 2 garlic cloves, crushed
- 1 teaspoon sweet paprika
- 1 teaspoon hot paprika
How to make it
Dice the onion and sauté it in the olive oil in a deep pot for about 2–3 minutes, until browned.
Add the spices and garlic and cook for a few seconds. Keep an eye on the garlic so it doesn't burn.
Add the tomatoes and peppers and cook over low heat for about 10–25 minutes.
Lima Bean Masabacha (a bean-and-tahini dip)
Makes 6 tablespoons
Nutrition per serving (1 tablespoon)
150 calories, 12 g carbohydrates, 7 g protein, 8 g fat (including 1.5 g saturated fat)
- 1 cup dried bobes beans (large lima beans; white beans or another favorite bean also work)
- 3 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- Lemon juice
- 1 teaspoon baking soda
Soak the beans in plenty of water overnight, for at least 8 hours.
Drain.
Transfer to a pot and add enough fresh water to cover.
Add 1 teaspoon baking soda and cook for about 1 hour, until tender.
Reserve 1/2 cup of the cooking water.
Process the beans with the reserved cooking water in a food processor until smooth, slowly adding the olive oil, tahini, garlic, and lemon juice.
If the dip is too thick, add more cooking water until you get the consistency you like.
Tabbouleh
Makes 12 tablespoons
Nutrition per serving (2–3 tablespoons)
90 calories, 8 g carbohydrates, 1.5 g protein, 5 g fat (including 0.5 g saturated fat)
- 1 bunch parsley
- 1 tablespoon chopped mint
- 1 tomato
- 3 tablespoons fine bulgur
- Juice of 1 lemon
- 1/2 teaspoon silan (date syrup)
- 1 tablespoon olive oil
How to make it
Place the bulgur in a deep bowl, pour in enough boiling water to cover, and cover the bowl.
Meanwhile, strip the parsley leaves from the stems, roughly chop the leaves, and place them in a deep bowl with the chopped mint.
Finely dice the tomato and add it to the bowl.
Check the bulgur after about 5 minutes. It should have absorbed the water and softened.
Add it to the bowl along with the remaining salad ingredients.
Toss well and serve.
Spicy Carrot Salad
Makes 8 tablespoons
Nutrition per serving (3 tablespoons)
100 calories, 7 g carbohydrates, 1 g protein, 7 g fat (including 0.5 g saturated fat)
What you'll need
- 4 carrots
- 1/2 cup chopped cilantro
- 1 teaspoon ground hot chile pepper
- 2 tablespoons olive oil
- 1 garlic clove, crushed
- Lemon juice
How to make it
Coarsely grate the carrots and place them in a bowl.
Add the remaining salad ingredients and toss well.
Beet and Kohlrabi Salad
Makes 10 tablespoons
Nutrition per serving (3 tablespoons)
90 calories, 8 g carbohydrates, 1 g protein, 5 g fat (including 0.5 g saturated fat)
What you'll need
- 1 beet
- 1 kohlrabi
- 1/2 cup chopped cilantro
- 1 garlic clove
- Lemon juice
- 2 tablespoons olive oil
How to make it
Grate the beet and kohlrabi and transfer to a bowl.
Add the remaining salad ingredients and toss well.
Eggplant Salad with Tahini
Makes 8 tablespoons
Nutrition per serving: 3–4 tablespoons
140 calories, 5 g carbohydrates, 2 g protein, 11 g fat (including 1 g saturated fat)
What you'll need
- 2 eggplants
- 2 garlic cloves, crushed
- 1/2 onion, chopped
- 4 tablespoons tahini
- Juice of 1/2 lemon
- 4 tablespoons olive oil
How to make it
Preheat the oven to 200°C (400°F).
Make 2 lengthwise slits through the skin of each eggplant.
Roast the eggplants for about 30–40 minutes, until the skins become firm.
Cut each eggplant in half and scoop out the flesh with a spoon.
Chop the eggplant flesh with a knife, then add the remaining salad ingredients.
Mix well and serve.
