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Summer Salads for Dinner: A Fresh, Flavorful Feast
Emily

Mediterranean-Inspired Summer Salad with Sunflower Seed Dressing and Goat Cheese

A refreshing, zesty summer salad combining water-rich vegetables, plant-based protein, and creamy goat cheese. Tossed with a vibrant, vinegar-based sunflower seed dressing for a quick, satisfying dish that stays cool and adapts to peak-season produce.
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Prep Time 8 minutes
Cook Time 10 minutes
Total Time 18 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Mediterranean-Inspired
Calories: 180
Ingredients Method Notes

Ingredients
  

  • 1 pint cherry tomatoes (1¾ cups halved)
  • 1 medium cucumber (1½ cups chopped)
  • 1 bell pepper (1 cup diced, yellow/orange preferred)
  • 1 cup snap peas (sliced)
  • 1 cup fresh corn kernels
  • ½ cup red onion (sliced)
  • 4 ounces crumbled goat cheese
  • ½ cup roasted sunflower seeds
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey (optional)
  • ½ teaspoon Dijon mustard (optional)
  • Salt and pepper to taste

Method
 

  1. Chop and prepare all vegetables in advance.
  2. In a blender or small food processor, combine sunflower seeds, olive oil, apple cider vinegar, honey (if using), Dijon mustard (if using), salt, and pepper. Blend into a smooth or slightly chunky dressing.
  3. In a large bowl, toss vegetables with dressing until evenly coated.
  4. Just before serving, add crumbled goat cheese to the salad. Toss gently to incorporate without breaking the cheese.

Notes

For vegan version, replace goat cheese with crumbled tofu (blended with olive oil and nutritional yeast). Roast sunflower seeds for extra crunch if time allows.
Canned or frozen corn works as a shortcut.
Store unused dressing separately; add before serving to preserve texture.