5 delicious summer salads

| 10 Jul, 2023

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Beetroot halloumi salad

Beetroot & halloumi salad with pomegranate and dill

Serves 2 - 371 kcals per serving Beetroot halloumi salad

Kcals 371
Fat 19.8g
Sat fat 8.3g
Carbs 30.7g
Sugar 26.2g
Fibre 8.0g
Protein 18.1g
Salt 1.38g

See the recipe in app here

Ingredients

  • 1 medium red onion, halved and thinly sliced
  • 2 tbsp apple cider vinegar
  • 2 oranges
  • 4 handfuls rocket leaves
  • 2 cooked beetroots, chopped
  • Drop rapeseed oil, for frying
  • 80g thinly sliced halloumi, slices halved
  • 80g pomegranate seeds
  • 2 tbsp pumpkin seeds
  • Handful mint leaves
  • Few sprigs dill, chopped

Method

  1. Put the sliced onion in a bowl, add the vinegar and toss well. Cut the peel and pith from the orange then segment over the onion bowl to make sure that you catch any juice.
  2. Pile the rocket onto plates and dot over the beetroot and orange. Rub a drop of oil around a non-stick frying pan then fry the halloumi in the pan for about 30 seconds each side until golden.
  3. Stir the pomegranate into the onions and spoon this and all the dressing over the rocket, then top with the halloumi and scatter with the pumpkin seeds, mint and dill.

Source: BBC Good Food



Easy prawn quinoa salad

Easy prawn & quinoa salad

Serves 2 - 305 kcals per serving

Kcals 305
Fat 14.4g
Sat fat 2.7g
Carbs 24.5g
Sugar 5.5g
Fibre 5.6g
Protein 18.9g
Salt 1.54g

See the recipe in app here

Ingredients

    For the salad:

    • 60g quinoa
    • 150g cooked shelled prawns
    • 1 small avocado, stoned and sliced
    • ¼ cucumber, halved and sliced
    • 50g watercress
    • 100g cherry tomatoes, halved
    • For the dressing:

      • 1 large lime, zested and juiced
      • 1 red chilli, deseeded and finely chopped
      • 2 spring onions, trimmed and finely chopped
      • 1 tsp wheat-free tamari
      • Handful coriander, chopped
      • 1 tsp rapeseed oil
      • ½ tsp maple syrup

Method

  1. Boil the quinoa in a small pan for 15 mins until the grains are tender and look like they have burst. Drain well and tip into a bowl. Meanwhile, make the dressing: mix the lime zest and juice and the chilli in a bowl.
  2. Stir half the dressing into the quinoa with the spring onions, tamari and half the coriander. Stir in all the salad vegetables, then spoon onto two serving plates.
  3. Stir the oil and maple syrup into the remaining dressing and toss in the prawns. Spoon onto the quinoa salad and scatter over the coriander to serve.

Source: BBC Good Food



Mango salad with avocado

Mango salad with avocado and black beans

Serves 2 - 341 kcals per serving Mango salad with avocado

Kcals 341
Fat 13.1g
Sat fat 3g
Carbs 40.4g
Sugar 20.3g
Fibre 14.2g
Protein 12.5g
Salt 0.06g

See the recipe in app here

Ingredients

  • 1 lime, zested and juiced
  • 1 small mango, stoned, peeled and chopped
  • 1 small avocado, stoned, peeled and chopped
  • 100g cherry tomatoes, halved
  • 1 red chilli, deseeded and chopped
  • 1 red onion, chopped
  • ½ small pack coriander, chopped
  • 400g can black beans, drained and rinsed

Method

  1. Put the lime zest and juice, mango, avocado, tomatoes, chilli and onion in a bowl, stir through the coriander and beans.

Source: BBC Good Food



Vitality chicken salad with avocado dressing

Vitality chicken salad with avocado dressing

Serves 1 - 434 kcals per serving

Kcals 434
Fat 21.7g
Sat fat 4.3g
Carbs 28.5g
Sugar 11.7g
Fibre 15.5g
Protein 37.1g
Salt 0.38g

See the recipe in app here

Ingredients

  • Handful frozen soya beans
  • 1 skinless cooked chicken breast, shredded
  • ¼ cucumber, peeled, deseeded and chopped
  • ½ avocado, flesh scooped out
  • Few drops Tabasco sauce
  • Juice ½ lemon, plus a lemon wedge
  • 2 tsp extra-virgin olive oil
  • 5-6 Little Gem lettuce leaves
  • 1 tsp mixed seeds

Method

  1. Blanch the soya beans for 3 mins. Rinse in cold water and drain thoroughly. Put the chicken, beans and cucumber in a bowl.
  2. Blitz the avocado, Tabasco, lemon juice and oil in a food processor or with a hand blender. Season, pour into the bowl and mix well to coat.
  3. Spoon the mixture into the lettuce leaves (or serve it alongside them) and sprinkle with the seeds. Chill until lunch, then serve with a lemon wedge.

Source: BBC Good Food



Asparagus salad with a runny poached egg

Asparagus salad with a runny poached egg

Serves 2 - 228 kcals per serving Mango salad with avocado

Kcals 228
Fat 12.8g
Sat fat 2.5g
Carbs 16.7g
Sugar 15.4g
Fibre 5.3g
Protein 12g
Salt 0.35g

See the recipe in app here

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 200g peeled cooked beetroot (not in vinegar), cut into bite-sized pieces
  • 2 handfuls mixed leaves
  • ¼ cucumber, cut into batons
  • 8 asparagus spears, trimmed
  • 2 large eggs

Method

  1. Pour the olive oil and vinegar into a small bowl, mix well and add the beetroot. Divide the mixed leaves and cucumber between 2 plates.
  2. Blanch the asparagus in a pan of simmering water for 2 mins, then remove and set aside. Crack the eggs into the pan and simmer gently for 3 mins until the whites are cooked and the yolks are just beginning to set, but still runny. Remove with a slotted spoon and drain on kitchen paper.
  3. Meanwhile, add the beetroot to the salad plates, pour over the dressing and lightly toss together. Top each plate with asparagus and a poached egg to serve.

Source: BBC Good Food



Article provided by Good Food

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