Salads don’t have to be boring or bland! The following recipes are vibrant, healthy, satisfying, tasty and easy to whip up. Made with colourful produce and delicious homemade dressings, each recipe contains plenty of protein to keep you feeling satiated. If certain ingredients are difficult to acquire, then feel free to substitute for whatever’s in season in your part of the world. We’ve also included some tips to help you build your own delicious salads.
Mediterranean Chickpea Salad
- 2 tablespoons extra-virgin olive oil
- 3 garlic cloves, minced
- 2 tablespoons lemon juice
- salt and pepper
- 2 cups cooked chickpeas
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced into semi-circles
- 1 capsicum, chopped into small pieces
- 1/2 red onion, thinly sliced
- 1/4 cup olives
To make the dressing, in a large bowl, whisk together the olive oil, crushed garlic, lemon juice, salt, and pepper.
Add the chickpeas, tomatoes, cucumbers, capsicum, red onion and olives to the same bowl and toss together. Season to taste. This salad is delicious topped with feta cheese and fresh mint.
Roast Veggie Salad
- 6-8 cups diced vegetables (potatoes, pumpkin, beetroot, kūmara, carrots, capsicum, zucchini and onion all work well!)
- 8 cloves of garlic
- 3 Tablespoons olive oil
- 1 tsp rosemary
- 1 tsp thyme
- Salt & pepper
- 2 Tablespoons honey
- 1 Tablespoon balsamic vinegar
- 2 Tablespoon olive oil
- 1/2 tsp dijon mustard
- 1 clove garlic (crushed)
- 1 cup baby spinach leaves
- ½ cup crumbled feta
Preheat the oven to 220°C. Add your chopped vegetables and whole cloves of garlic to a baking tray. Keep different kinds of vegetables separate for easy access, as the cooking time will vary between them and you may need to take out the softer vegetables earlier. Coat with olive oil, rosemary, thyme, salt and pepper. Check every 10 minutes, shaking the tray from time to time.
Add all dressing ingredients to a jar and shake well to combine.
Plate the roasted vegetables, spinach leaves and feta in a large serving bowl with the dressing alongside the salad.
Tofu Noodle Salad
- 350 g firm tofu
- 150 g rice noodles
- 1 head of Broccoli
- 2 large Carrots, thinly sliced
- 1 Cucumber, thinly sliced
- Chopped coriander, to garnish.
- 1/4 cup roasted peanuts, chopped
Tofu Marinade Ingredients
- 1/4 cup tamari
- 2 tablespoons sesame oil
- 2 crushed garlic cloves
- 2 cm piece fresh ginger, peeled and grated
Salad Dressing Ingredients
- Juice from 1 Lime
- 1 tsp sugar
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- Chilli flakes (to taste)
Chop tofu into cubes. Whisk together all the marinade ingredients in a bowl, add the chopped tofu, making sure that every piece is coated. Leave this to sit in the fridge for at least 20 minutes.
Cook the noodles following the packet instructions. Once cooked, drain the noodles, then rinse under cold water. Set aside.
Add the tofu to a pan on medium-high heat. Fry in a little oil for about 4–6 minutes until golden on each side. Set aside.
Chop your broccoli into thin florets. Steam until cooked through. Set aside.
Place the noodles, tofu, broccoli and the rest of the salad ingredients on a large serving plate.
To make the salad dressing, simply whisk together all of the ingredients until well combined and serve alongside the salad.
Ways to jazz up a salad
- Add protein and healthy fats! Avocado, tofu, tempeh, nuts and seeds are all great additions to a salad
- Toast some sunflower seeds in a pan until golden, splash in some tamari and leave too cool. Sprinkle on top of your salad.
- Make delicious dressings. Whisk together tahini, lemon juice, water, salt and pepper for an easy dressing.
- Green Goddess Dressing: Blitz together 1 cup greek yoghurt, 1 cup packed with fresh herbs (mint, parsley, dill, coriander and chives are delicious), 1 clove of garlic, salt and pepper until the mixture is totally smooth.
- Scatter some edible flowers on the top of your salads.