Go Back
Summer Salad Recipes: Quick & Flavorful Bowls
Maya Bennett

Mediterranean Summer Salad with Goat Cheese & Sunflower Seeds

A vibrant, no-cook salad mixing crisp garden vegetables, creamy goat cheese, and toasted sunflower seeds. Tangy dressing with olive oil and vinegar brings all flavors together in a refreshing 10-minute meal ideal for summer heat.
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 150
Ingredients Method Notes

Ingredients
  

  • 1 pint cherry tomatoes, halved
  • 1 large cucumber, chopped
  • 1 medium bell pepper, diced
  • 1 cup snap peas, raw
  • 1 cup fresh corn
  • ½ small red onion, sliced
  • 4 oz crumbled goat cheese
  • ½ cup sunflower seeds, toasted (optional)
  • ½ cup chopped fresh parsley or basil
  • Dressing: 3 tbsp olive oil, 3 tbsp vinegar or lemon juice, 1 garlic clove, salt, pepper, optional red pepper flakes

Method
 

  1. Prep veggies: Divide tomatoes, cucumber, and snap peas into separate bowls
  2. Mix dressing: Combine oil, vinegar, garlic, salt, and pepper in a jar. Shake until emulsified
  3. Assemble salad: Transfer all ingredients to a serving bowl. Pour dressing and toss to coat

Notes

Use fully ripe tomatoes for natural sweetness
Roast sunflower seeds at 350°F (180°C) for 10-12 minutes for better flavor
Substitute goat cheese with feta if preferred
Store in an airtight container up to 24 hours for best texture