Fresh Salad Recipes to Brighten Mealtimes This Summer

Nothing signals the start of summer quite like a crunchy, fresh, nutritious salad, and there’s one trend that’s been tantalizing taste buds across the country: chopped salads.

Chopped salads, a collection of uniformly chopped ingredients, have been all over social media feeds in the last year, with the hashtag #choppedsalad garnering more than 75,000 videos and recipes like “Green Goddess Salad” receiving more than 25 million views on TikTok.

Not only do chopped salads provide a wealth of healthy nutrients in one bowl, they’re also super easy to make and perfect for dining outdoors with family and friends or as a delicious on-the-go lunch when the warmer weather arrives. They’re also a great way to use up leftover food in your home, like cheese in the fridge, extra herbs, or extra fruits and vegetables. Why not add some pantry staples like chickpeas, quinoa, seeds, and legumes? They make a great all-around tasty bowl that’s budget-friendly and helps you make the most of leftovers and reduce food waste.

If you make (or chop) them at home, why not challenge yourself to fit as many colors, textures and ingredients into a bowl as you can? This also gives the whole family a great opportunity to choose their own toppings and combinations, keeping even the pickiest kids interested in fruits and veggies.

How to Make the Perfect Chopped Salad

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While this trend may seem time-consuming, chopped salads are the exact opposite as they use ingredients you already have at home. In fact, chopped salads are a style derived from Mediterranean salads such as tabouli, so you may have tried it without even realising. In fact, if you’re looking for something to start off with, why not try this crispy halloumi tabouli recipe? Not only is it delicious, but at under £1.50 per portion, it’s affordable and packed with nutritious ingredients.

The power of sweetness

As with any salad, the best combinations come from combining different flavors. Sweet, sour, and salty is one of my favorite combinations. For sweet, the most obvious choice is fruit, but you can also choose certain vegetables like bell peppers, sweet potatoes, sweet corn, or snap peas. To add sourness, a dressing is a great choice. Finally, saltiness can be achieved with proteins like bacon or anchovies. For vegetarian options, it can be achieved with feta cheese, olives, or pickled ingredients for a salty and sour kick.

Looking Beyond the Lettuce

Gone are the days when salads were just wilted lettuce. Anything can serve as the base for a tasty bowl: beans, legumes, potatoes, grains and carbs like pasta. These extra starches are not only tasty but also an affordable way to keep you fuller for longer. The recipe for Charred Chili Corn and Smoky Bean Salad with Sweet Potatoes is a perfect example. With beans and sweet potatoes, this salad is not only tasty but also fills you with long-lasting energy.

Mix

The fun thing about chopped salads is their versatility. Small pieces can be enjoyed as a dip with your favorite tortilla chips, as a tasty and quick main for lunch, or as a side dish at a summer barbecue. The freshness of a salad is sure to add a delicious twist to any meal.”

Chopped Asian Chicken Salad Recipe

Looking for a new healthy lunch idea to keep you going this summer? This Asian Chicken Salad recipe is easy to make at home or perfect to take to work. Toss tender teriyaki chicken with a colorful veggie slaw for lunch ready in under 30 minutes.

Serve: 4 people, GBP 1.70 per person

Preparation time: 15 minutes | Cooking time: 10 minutes

nutrition: 360 Calories | Dairy Free

material:

300g chicken breast

2 tablespoons soy sauce

90g clear honey

1 garlic clove, crushed

2 tablespoons sesame oil

350g cabbage (finely chopped)

1 large carrot (finely chopped)

1 cucumber, thinly sliced

3 scallions (sliced)

30g freshly picked mint leaves

30 g fresh coriander (leaves picked)

80g salted peanuts (coarsely chopped)

20g roasted sesame seeds

Method:

1. Place the chicken between 2 pieces of clingfilm and pound with a rolling pin to flatten it slightly.

2. To make the marinade, stir soy sauce, honey, garlic, and 1 tablespoon of sesame oil in a large bowl. Add the chicken and marinate in the refrigerator for 10 minutes.

3. Heat 1 tablespoon of sesame oil in a large frying pan over high heat. Cook the chicken for 4 to 5 minutes per side, or until cooked through. Allow to cool slightly before thinly slicing or shredding.

4. Reduce heat to medium, add remaining marinade to pot, and simmer for 5 to 6 minutes or until thickened. Allow to cool.

5. Combine cabbage, carrot, cucumber, onion, mint, coriander, peanuts, sesame seeds, and chicken in a large bowl. Add the thick soy dressing and mix to combine.

Charred Chili Corn and Smoky Bean Salad with Sweet Potatoes Recipe

Make the most of your grill and char the corn to enhance the flavor of this salad. Pair the charred corn with smoky beans and sweet potatoes for a veggie-packed summer treat, perfect for dining in the sun.

Serve: 6 people, GBP 1.63 per person

Preparation time: 10 minutes | Cooking time: 20 min

nutrition: 360 Calories | Vegetarian | Gluten Free

material:

6 corn ears

6 small sweet potatoes

2 ½ tablespoons olive oil

1/2 lime (juice)

1 red onion, finely chopped

1-2 red chillies (to taste), seeds removed and finely chopped

400g canned kidney beans (drained and washed)

400g canned black beans (drained and washed)

2 teaspoons smoked paprika

30g package of fresh parsley, finely chopped

100g low-fat salad cheese (crushed)

Method:

1. At least 40 minutes before cooking, light the barbecue grill or heat a griddle pan over medium-high heat. Brush the corncobs with 1/2 teaspoon oil and season with salt. Grill on the griddle for 15 to 20 minutes, turning every 2 to 3 minutes, until golden brown and the kernels are tender. Cool until cool enough to handle.

2. Meanwhile, pierce the sweet potato all over with a fork and microwave on high for 10-15 minutes in 2 minute increments (or 2 batches of 6-10 minutes) until tender all over when pressed. Brush the sweet potato skins with ½ tablespoon oil. While the sweet corn cools, transfer the sweet potato to a barbecue or griddle pan and cook for 4-5 minutes, turning after 1 minute, until the skin is crisp and lightly browned.

3. Combine the remaining 1 tablespoon oil, lime juice, onion, chilli, beans and paprika in a bowl with the seasonings. Stand the corn cob on a chopping board and cut out the kernels with a sharp knife. Add the sweetcorn to the bowl along with the parsley and most of the cheese. Mix everything together. Use a sharp knife to split the charred sweet potato and spoon in the chilli sweetcorn. Sprinkle with the remaining cheese and black pepper and serve with the remaining salad.

Greek Salad with Grains Recipe

A traditional Greek salad recipe made with tomatoes, cucumbers, olives and feta cheese, enhanced with the addition of Firepit Triple Grain Salad – the perfect dish for any summer barbecue or picnic.

Serve: 4 people, GBP 1.33 per person

Preparation time: 10 minutes

nutrition: 479 calories | Vegetarian

material:

Firepit Triple Grain Salad 450g 1 can

1 red onion, finely chopped

1 cucumber (cut into 1cm cubes)

250g cherry tomatoes (halved)

200g feta cheese (sliced)

100g pitted black olives

For dressing:

80ml olive oil

Zest and juice of 1 lemon

30g bunch of dill, finely chopped (optional)

2 teaspoons oregano leaves

Method:

1. To make the dressing, combine the olive oil, lemon, dill (if using), oregano, and onion. Season well.

2. Remove the leaves from the Firepit Triple Grain Salad. Finely slice them and place in the bottom of a platter.

3. In a bowl, mix the remaining Firepit Triple Grain Salad with the red onion, cucumber and tomato. Toss with the dressing and top with feta and black olives. Serve.

Crispy Halloumi Tabouli Recipe

Use all the fresh herbs in your fridge to create this tabouli. Top it with crispy halloumi and hummus for a special summer dinner.

Serve: 6 people, £1.48 per person

Preparation time: 15 minutes | Cooking time: 5 minutes

nutrition: 288 calories | Vegetarian

material:

100g couscous

1 small red onion, finely chopped

20 g fresh mint leaves (finely chopped)

2 x 30g packets of Italian parsley (finely chopped)

100g pack of fresh coriander, finely chopped

100g baby spinach, finely chopped

1 cucumber (finely chopped)

2 salad tomatoes, seeds removed and chopped

1 lemon (squeezed)

2 tablespoons olive oil

225g pack 30% less fat Halloumi

1 teaspoon sesame seeds

1 teaspoon whole wheat flour

200g low-fat hummus (for serving)

A little smoked paprika (optional)

Method:

1. Transfer the couscous to a large heatproof bowl, cover with 125ml boiling water and set aside for 5 minutes. Place the onion, herbs and spinach in a large mixing bowl along with the cucumber, tomato, lemon juice and 1 tablespoon of olive oil and mix well.

2. Fluff the couscous with a fork and add to the herb mixture. Season to taste and set aside.

3. Cut the halloumi into 8 large pieces and pat dry with kitchen paper. Mix the sesame seeds and flour in a small bowl and add the halloumi. Heat the remaining oil in a frying pan over medium-high heat and fry the halloumi for 5 minutes, turning frequently, or until golden and crisp all over.

4. Place the tabouli on a plate and top with the crispy halloumi. Serve with hummus and a sprinkle of smoked paprika, if desired.