One of the healthiest habits to adopt this year would be to begin eating a fresh salad at least once a week. Salads do not need to be expensive or take a long time to create. In less than 10 minutes, you too can whip up a delicious and hearty salad. Here, we’ve listed 10 easy salad recipes that you can recreate with the common ingredients you find in the supermarket.
1) Asian Zucchini Noodles
In these recipes, you can use a spiral slicer or simply cut the vegetables up into strips and toss them together. This recipes serves 2.
Ingredients
- 2 zucchinis
- 1/2 teaspoon salt
- 1/2 cups thinly sliced and roughly chopped red cabbage
- 1 large carrot, grated (about 1 cup)
- 1/2 large red bell pepper, thinly sliced then cut into 1-inch segments
- 1 green onions, thinly sliced on the diagonal
- 1/2 bunch cilantro, chopped, leaves and tender stems (about 1/2 cup)
Dressing:
- 1/4 cup rice vinegar, seasoned with a teaspoon of salt and sugar.
- 1 Tbsp olive oil
- 1 teaspoons dark roasted sesame oil
- 1 clove garlic, minced (about 1 teaspoon)
- Pinch of red pepper flakes or chilli powder
Method:
- Wash the vegetables before they are sliced. Then leave them to dry on a sieve or use a salad spinner to get rid of the excess moisture.
- In another smaller bowl, mix together the salad dressing until they are of the same consistency.
- In the last step, toss the salad with the dressing just before you serve. Do not let the dressing soak the vegetables.
2) Easy chickpeas and diced tomato salad.
This recipes serves 2.
Ingredients:
- 250g boiled chickpeas
- 2 large sweet tomatoes
- 2-3 diced shallots
- Chopped coriander leaves/Basil leaves.
Dressing:
- 2 tb olive oil
- 2 tb lemon juice
- A pinch of salt
- A sprinkling of pepper
Method:
- Drain the chickpeas and wash them thoroughly. Then, dry them. Diced the tomatoes and the shallots. Mix them all together.
- Add the lemon juice, olive oil, salt and pepper seasoning to the salad and mix well. This can be consumed cold or warm.
3) Creamy Cold Slaw
This recipes serves 2.
Ingredients:
- 1 cup of thinly shredded white cabbage
- Half a cup of julienned carrots
Dressing:
- 4 tb of Mayonnaise
- Apple cider vinegar
- Salt and pepper to taste
Method:
- Mix the vegetables together. Add all the ingredients for the dressing and mix well.Add the dressing to the vegetables just before serving to avoid having soggy vegetables.
4) Tofu salad with peanut sauce
Surprisingly easy to make. This recipes serves 2.
Ingredients:
- Tau Kwa, cut into cubes and lightly pan fried
- Blanched bean sprouts
- Blanched green beans
- Vertically sliced cucumbers
Dressing:
- Roasted peanuts,
- 1 tb honey
- A pinch of paprika or chilli flakes
- Salt according to taste
Method:
- Add the vegetables together. Blend all the ingredients for the dressing until it is a smooth paste and add to the dressing. Salad can be served warm or cold.
5) Fruity Jamaican salad
This recipes serves 2.
Ingredients:
- 1 grapefruit, diced with seeds removed
- Half a watermelon,diced into big chunks and remove the seeds
- 1 mango diced into big chunks
- A handful of cherries
Dressing:
- 2 tb of honey
- 1 tb of Rum (optional)
Method:
- Ensure that the white part of the citrus fruits are neatly removed to avoid any bitterness.
- Mix the fruits together as well the ingredients for the dressing. Serve with a scoop of coconut ice-cream.
6) Power Beetroot Salad
Did you know that the beetroot packs in a power-punch of nutrients? Here’s how we can use them in a salad. This recipes serves 2.
Ingredients:
- 1 beetroot, boiled till it is soft and then cut into cubes (use gloves to avoid staining).
- A small bunch of baby spinach
- Half a pumpkin roasted in the oven till its soft
- 200g of feta cheese or any other form of cubed cheese such as the Indian paneer
Dressing:
- 2 tb olive oil
- 1 tb apple cider vinegar
- Salt and pepper for seasoning
Method:
- Mix the vegetables together and add in the dressing. Season with salt and pepper.
7) Grilled lime chili chicken with Paprika
This is a visual stunner as well as a lip-smacking dish. This recipes serves 2.
Ingredients:
- Boneless chicken thighs diced into cubes, 300g
- Chicken marinade: 1tb soya sauce, juice of 1 lime and and lime zest,salt, sugar and chopped coriander
- 1 cucumber cut lengthwise
- 1 yellow paprika cut lengthwise
- 1 red chilli diced finely
Dressing:
- 2 tb olive oil
- Salt and pepper
Method:
- Marinade the chicken for at least 20 minutes before pan-frying it or grilling in the oven.
- Drain off the oil and add the chicken to the rest of the vegetables. Add the seasoning to the salad and serve with fresh cream or a dollop of sour cream.
8) Ikan billis and Tempeh salad
This recipes serves 2.
Ingredients:
- 100g dried ikan bilis, also known as anchovies
- 200g Tempeh, diced into medium sized cubes and fried
Dressing:
- 1-2 tsp paprika powder
- 2tb honey
- Salt and pepper to taste
Method:
- Add all the ingredients together and mix in the seasoning.Serve warm.
9) Chilled coconut cream salad
This is a new twist with a creamy coconut taste. This recipes serves 2.
Ingredients:
- 100g of boiled yam
- 100g of boiled sweet tapioca
- 100g of mango cut into cubes
- 50g of cooked sticky rice or glutinous rice
Dressing:
- 100ml of coconut cream
- 50ml coconut water
- 1 tsp sugar
- Salt to taste
Method:
- Mix the ingredients for the salad together in a bowl. Add the seasoning ingredients in. Serve warm or cold.
10) Easy Tomato and Thai Basil Salad
This recipes serves 2.
Ingredients:
- 250g cherry tomatoes, sliced into halves or Whole tomatoes cut into thin slices
- 200g of mozarella cheese
- 1 bunch of Thai Basil leaves
- 1 bunch of chopped coriander leaves
- Salt and pepper seasoning
Method:
- Tear up the basil leaves and add together with the chopped tomatoes. Crumble in the mozarella. Season with salt and pepper.
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