Summer salads

With the sun slowly coming out for the start of summer we can often begin to crave more light and fresh foods around this time and salads are a perfect summers day go-to meal. Are you still in the mindset that salads are boring and unsatisfying? Well, look no further. We have put together some of our best salad recipes, light, flavoursome and filling – bound to be a win in any household!

Minty Bean Salad (v)

Prep time 5 minutes

Serves 2

Ingredients

1 Medium Red Pepper

½ Medium Red Onion

¼ Medium Cucumber

1 Handful of Fresh Mint

1 Medium Avocado

50g Cherry Tomatoes

1 x 210g Tin of Red Kidney Beans, drained weight 130g

1 x 210g Tin of Chickpeas, drained weight 130g

2 tbsp Olive Oil

1 tbsp Lemon Juice

Salt & Pepper, to taste

4 Handfuls of Rocket

Preparation Method

  1. Begin by dicing the red pepper, red onion, cucumber and mint, then slice the avocado and halve the cherry tomatoes.
  2. Mix all of the ingredients together except for the rocket in a large mixing bowl.
  3. Divide the rocket into two bowls and then share out the bean mixture between the bowls.

Nutritional values per serving

Calories 428 kcal| Carbohydrates 29g|Total Fat 29g|Protein 13g|

Feta Greek Salad (v)

Prep time 5 minutes

Serves 1

Ingredients

30g Mixed Salad Leaves

50g Feta Cheese

1 Medium Red Pepper

20g Kalamata Olives

1 tbsp Pumpkin Seeds

1 tbsp Olive Oil

Preparation Method

  1. Add the salad leaves to a bowl
  2. Crumble the feta cheese on top and slice the red pepper.
  3. Add olives, sliced pepper and pumpkin seeds to salad then drizzle olive oil over the top to serve.

Nutritional values per serving

Calories 353 kcal| Carbohydrates 7g|Total Fat 31g|Protein 12g|

Prawn & Quinoa Asian Salad  

Prep time 10 minutes

Cook time 20 minutes

Serves 1

Ingredients

30g Quinoa

250ml Boiling Water

1 Medium Avocado

50g Cherry Tomatoes

50g Cucumber

100g Cooked King Prawns

50g Edamame Beans

For the dressing:

1 Lime

1 Small Red Chilli

1 Handful of Coriander

1 tbsp Soy Sauce

1 tsp Olive Oil

Method

  1. Start by boiling the quinoa and water in a saucepan for 15-20 minutes, until tender. Then drain and set aside.
  2. Slice the avocado and remove the stone, then halve the tomatoes and cut the cucumber into chunks.
  3. For the dressing, zest then juice the lime, finely chop the red chilli and roughly chop the coriander.
  4. In a small bowl mix together the lime zest and juice, red chilli, coriander, soy sauce and olive oil.
  5. In a large bowl mix together the quinoa, cooked king prawns, edamame beans, avocado, tomatoes and cucumber then drizzle over the dressing.
  6. Serve the quinoa salad and enjoy!

Nutritional values per serving

Calories 551 kcal |Carbohydrates 24g |Total Fat 36g |Protein 32g||

Feta & Watermelon Salad (v)

Prep time 10 minutes

Serves 1

Ingredients

For the salad:

125g Watermelon

¼ Medium Cucumber

100g Cherry Tomatoes

1½ Slices of Thick Wholemeal Bread

10g Walnuts

½ Handful of Fresh Basil

½ Handful of Fresh Mint

50g Feta Cheese

For the dressing:

½ tbsp Olive Oil

½ tsp White Wine Vinegar

Juice of ¼ Lemon

Salt & Pepper, to taste

Method

1. Start by peeling and chopping the melon and cucumber into chunks and halve the cherry tomatoes. Tear the bread into small chunks. Add to a large serving dish along with the walnuts.

2. Finely chop the basil and mint leaves and sprinkle over, then crumble over the feta cheese.

3. Add the olive oil, white wine vinegar, lemon juice and salt and pepper to a bowl together and mix well. Drizzle over the salad to serve.

Nutritional values per serving

Calories 486 kcal |Carbohydrates 42g |Total Fat 27g |Protein 19g||

Steak, Walnut & Blue Cheese Salad

Prep time 10 minutes

Cook time 15 minutes

Serves 1 

Ingredients

2 tsp Olive Oil

½ Medium Red Onion

1 Beef Frying Steak

¼ Medium Cucumber

100g Spinach

Juice of ¼ Lemon

30g Blue Cheese

20g Walnuts

Salt & Pepper, to taste

Preparation Method

  1. Heat 1 tsp of oil in a non-stick frying pan. Slice onion into thin wedges and cook on a medium heat for 5-8 minutes or until onions are tender.
  2. Cut the steak into strips and then add to the frying pan and cook for roughly 3 minutes, or until cooked through.
  3. Slice the cucumber and wash the spinach and place in a bowl together. Drizzle over the lemon juice and remaining 1 tsp of oil.
  4. Add the onions and steak to the salad and mix through. Crumble the blue cheese and chopped walnuts over the top of the salad and season with salt and pepper.

Nutritional values per serving

Calories 658 kcal| Carbohydrates 9g|Total Fat 41g|Protein 64g|

Low Carb Ploughman’s Salad

Prep time 10 minutes

Cook time 20 minutes

Serves 2

Ingredients

430g Gammon Steaks

1 Medium Egg

1 Romaine Lettuce

1 Medium Red Onion

50g Cheddar Cheese

8 Cherry Tomatoes

2 tbsp Mayonnaise

2 tsp Dijon Mustard

Preparation Method

  1. Heat a non-stick frying pan until hot, then add the gammon steaks and cook for 4-5 minutes on each side. Remove from the pan and leave to rest.
  2. Hard-boil the egg for 5-8 minutes, then peel and quarter. Slice the gammon into strips.
  3. Prepare the salad ingredients. Chop the lettuce, slice the onion and grate the cheese. Combine the lettuce, onion, cheese, egg, tomatoes and gammon in a bowl, then split between two bowls.
  4. In a separate bowl combine the mayonnaise and mustard and share out between the two salad dishes.

Nutritional values per serving

Calories 628 kcal| Carbohydrates 11g|Total Fat 42g|Protein 52g|

Tomato & Mackerel Salad

Prep time 5 minutes

Serves 2

Ingredients

300g Smoked Mackerel Fillets

150g Cherry Tomatoes

¼ Medium Red Onion

60g Rocket

2 tbsp Olive Oil

½ Lemon

Preparation Method

  1. Begin by slicing the mackerel fillets, cutting the tomatoes in half and slicing the onion.
  2. Toss all of the ingredients except for the oil and lemon in a bowl.
  3. Divide between two bowls, then drizzle with olive oil.
  4. Cut the lemon in half and garnish each dish with a wedge of lemon.

Nutritional Information per serving

Calories 568 kcal |Carbohydrates 5g |Total Fat 46g |Protein 33g

Chorizo, Mozzarella & Tomato Salad

Prep time 5 minutes

Cook time 5 minutes

Serves 3

Ingredients

200g Chorizo

200g Mini Mozzarella Balls

4 Handfuls of Rocket

200g Cherry Tomatoes

1 tbsp Pumpkin Seeds

1 tbsp Sunflower Seeds

3 tbsp Olive Oil

Juice of ½ Lemon

Preparation Method

  1. Start by dicing the chorizo. Heat a non-stick frying pan then fry the chorizo until cooked and crispy.
  2. Whilst the chorizo is cooking combine the mozzarella, rocket and cherry tomatoes in a large serving bowl.
  3. Top with the cooked chorizo and seeds, then drizzle with the olive oil and lemon juice and serve.

Nutritional Information per serving

Calories 598 kcal |Carbohydrates 5g |Total Fat 50g |Protein 31g

Tabbouleh (v)

Prep time 10 minutes

Cook time 5 minutes

Serves 4 

Ingredients

2 Medium Cauliflowers

4 tbsp Olive Oil

50g Pistachio Nuts

2 Handfuls of Fresh Mint

2 Handfuls of Fresh Parsley

4 Spring Onions

2 Medium Tomatoes

Juice of 2 Lemons

Salt & Pepper, to taste

120g Pomegranate Seeds

1 tsp Sumac

60g Pine Nuts

100g Flaked Almonds

Method

  1. Begin by grating the cauliflowers finely, then heat 1 tbsp of olive oil in a medium frying pan.
  2. Cook the cauliflower rice until tender, then transfer into a large bowl.
  3. Using the same pan, heat 1 tbsp of oil then add the pistachio nuts to toast them lightly.
  4. Remove the pistachio nuts from the pan and finely dice them. Add the nuts to the bowl with the cauliflower rice.
  5. Finely dice the mint, parsley, spring onions and tomatoes, then add them to the bowl with the cauliflower rice.
  6. Pour the lemon juice over the mixture and drizzle with the remaining oil.
  7. Season the mixture with salt and pepper, then toss until well combined.
  8. Add the pomegranate seeds to the mixture and stir through with the sumac, pine nuts and flaked almonds.

Nutritional Information per serving

Calories 446 kcal |Carbohydrates 18g |Total Fat 34g |Protein 17g

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