5 seasonal salad recipes

| 07 Jun, 2024

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Summer is the perfect time for enjoying salads, thanks to the abundance of delicious seasonal veggies on offer; meaning getting that all-important 5-a-day is easier than ever. But have you got stuck in a salad 'rut'? We've got you covered – here, we share 5 delicious salad options from our friends at Good Food that pack a real flavour punch and tick the right nutritional boxes.

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Tomato & mozzarella salad

Serves 2 – 464 kcals per serving Tomato & mozzarella salad

Kcals 464
Fat 40.9g
Sat fat 12.6g
Carbs 10.5g
Sugar 3.9g
Fibre 1.6g
Protein 13.3g
Salt 0.86g

See the recipe in app here

Ingredients

  • 200g mixed heritage tomatoes, sliced
  • 1 large shallot, sliced into thin rings
  • 5 tbsp olive oil
  • 3 drops of Tabasco
  • 1 tbsp white wine vinegar (muscatel is good)
  • 6 basil leaves, shredded, plus extra small leaves to serve
  • 4 shop-bought crostini, roughly crushed
  • 1 ball buffalo mozzarella, or burrata if you can find it (about 150g), halved

Method

  1. Put the tomatoes in a bowl with the shallots and season with a large pinch of salt. Leave for 10 mins for the tomatoes to release their juices.
  2. Lift the tomatoes and shallots out of the bowl using a slotted spoon, and reserve the juices. Arrange the tomatoes over two plates, then sprinkle over the shallots.
  3. Whisk the olive oil, Tabasco and vinegar into the reserved tomato juices to make a dressing. Drizzle over the tomatoes and shallots, then scatter with the shredded basil and crushed crostini. Put one half of the mozzarella in the centre of each plate, and season with freshly ground black pepper. Top with the extra basil leaves, and serve.

Source: Good Food



Oregano halloumi with orzo salad

Serves 4 – 588 kcals per serving Oregano halloumi with orzo salad

Kcals 588
Fat 40.8g
Sat fat 15.9g
Carbs 29.4
Sugar 5.2g
Fibre 3g
Protein 24.5g
Salt 3.44g

See the recipe in app here

Ingredients

  • 350g orzo
  • 15g pack oregano, leaves picked, larges ones roughly chopped
  • 3 tbsp olive oil
  • 250g halloumi, sliced
  • 200g plum cherry tomatoes, halved
  • Handful pitted black olives, chopped
  • 140g tub fresh pesto

Method

  1. Bring a large pan of salted water to the boil and cook the orzo following pack instructions. Meanwhile, mix the chopped oregano in a small bowl with the oil and brush some over the halloumi. Heat a large, non-stick frying pan and cook the halloumi for a few mins each side until golden and soft.
  2. Drain the cooked orzo and mix with the tomatoes, olives and pesto. Season to taste. Spoon onto a serving plate and top with the halloumi. Drizzle over any remaining oregano oil and scatter over the leaves.

Source: Good Food



Harissa fish with bulgur salad

Harissa fish with bulgur salad

Serves 2 – 431 kcals per serving

Kcals 431
Fat 16.6g
Sat fat 2.4g
Carbs 37.1g
Sugar 13g
Fibre 4.7g
Protein 35.6g
Salt 0.42g

See the recipe in app here

Ingredients

  • 100g bulgur wheat
  • ½ small cucumber, deseeded and finely chopped
  • 100g cherry tomatoes, quartered
  • 25g pitted green olives
  • Small handful of parsley, finely chopped
  • 2 tbsp rose harissa
  • 2 tsp honey
  • 1 garlic clove, crushed
  • ½ lemon, juiced
  • 2 tbsp olive oil
  • ½ red onion, finely sliced
  • 2 x 120g skinless, boneless white fish fillets, such as cod or haddock

Method

  1. Cook the bulgur following pack instructions, then rinse and drain well before tipping into a large bowl. Add the cucumber, tomatoes, olives and most of the parsley. Season well. Combine the harissa, honey, garlic, lemon juice, half the oil and 1 tbsp water in a bowl, then set aside.
  2. Heat the remaining oil in a non-stick pan over a medium heat and cook the red onion for 4-5 mins until softened and lightly browned. Season the fish well, then add to the pan and cook for 3 mins before pouring in the harissa mixture. Turn the fish and cook for 2-4 mins more (depending on the thickness of the fish), basting the fish in the pan juices until cooked through – the flesh should be opaque.
  3. Divide the bulgur salad between two plates, top with the fish and fried onions, then drizzle over any remaining pan juices and sprinkle over the remaining parsley to serve.

Source: Good Food



Pesto chicken salad

Pesto chicken salad

Serves 2 – 468 kcals per serving

Kcals 468
Fat 16.8g
Sat fat 2.4g
Carbs 37.6g
Sugar 7.4g
Fibre 5.8g
Protein 43.9g
Salt 1.34g

See the recipe in app here

Ingredients

  • 50g couscous
  • 2 tbsp pesto
  • 2 tbsp fat-free yoghurt
  • 2 cooked skinless chicken breasts, shredded, or 200g leftover roast chicken, shredded
  • ½ small bunch of basil leaves picked and torn, plus a few small leaves to serve
  • ½ cucumber, chopped
  • 2 sundried tomatoes in oil, drained and sliced
  • 2 Little Gem lettuces, leaves separated
  • 2 tsp toasted pine nuts

Method

  1. Put the couscous in a large heatproof bowl and cover with 100ml boiling water. Stir in 1 tbsp pesto. Cover and leave for 8 mins.
  2. Fluff the couscous with a fork, then stir in the rest of the pesto, the yoghurt and some seasoning. Toss in the chicken, basil, cucumber and tomatoes.
  3. Spoon the couscous mix into the lettuce leaves and eat with your fingers, or serve over the lettuce like a salad. Scatter over the pine nuts and more basil before serving.

Source: Good Food



Mint & basil griddled peach salad

Serves 2 – 395 kcals per serving Mint & basil griddled peach salad

Kcals 395
Fat 19.1
Sat fat 3.1g
Carbs 44.9g
Sugar 18g
Fibre 12.5g
Protein 11.7g
Salt 0.06g

See the recipe in app here

Ingredients

  • 1 lime, zested and juiced
  • 1 tbsp rapeseed oil
  • 2 tbsp finely chopped mint, plus a few whole leaves to serve
  • 2 tbsp basil, chopped
  • 2 peaches (300g), quartered
  • 75g quinoa
  • 160g fine beans, trimmed and halved
  • 1 small red onion, very finely chopped
  • 1 large Little Gem lettuce (165g), roughly chopped
  • ½ x 60g pack rocket
  • 1 small avocado, stoned and sliced

Method

  1. Mix the lime zest and juice, oil, mint and basil, then put half in a bowl with the peaches. Meanwhile, cook the quinoa following pack instructions.
  2. Cook the beans for 3-4 mins until just tender. Meanwhile, griddle the peaches for 1 min on each side. If you don’t have a griddle pan, use a large non-stick frying pan with a drop of oil.
  3. Drain the quinoa and divide between shallow bowls. Toss the warm beans and onion in the remaining mint mixture and pile on top of the quinoa with the lettuce and rocket. Top with the avocado and peaches and scatter over the mint leaves. Serve while still warm.

Source: Good Food



Article provided by Good Food

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