19 September 2017Last updated

Food | Recipes

Four healthy salad recipes to try

All veg and super healthy, salads that don’t compromise on taste

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20 Aug 2017 | 04:55 pm

Asian noodle salad


Prep time 20 mins
Cooking time 35-40 mins
Serves 6-8

1 kg peeled and cubed butternut
2 onions, halved and sliced
90ml vegetable oil
4 tbsp brown sugar
400g rice or soba noodles
400g broccoli, cut into florets
2 tbsp sesame oil
2 tbsp lemon juice
2 tbsp black sesame seeds
2 tbsp light soy sauce
1-3 red chillies, seeded and chopped
4 tbsp chopped fresh coriander or mint or a mix of two

Preheat the oven to 200°C. Put the butternut and onion into a roasting pan and add half the oil. Toss to coat. Sprinkle with sugar. Roast in the preheated oven for 35-40 mins until just tender. Toss once during cooking. Remove from the oven, drizzle 50ml of water over the vegetable mixture and stir in carefully. Boil the noodles according to the instructions on the packaging. Drain once cooked. Steam broccoli until al dente. Mix the remaining oils, lemon juice, black sesame, soy sauce, chilli and herbs together. Toss the butternut mixture and broccoli with the noodles. Add the dressing and toss to coat. Chill until ready to serve.

Cabbage slaw


Prep time 20 mins
Serves 4

2 raw beetroots
2 large carrots
½ head of cabbage
1 bunch spinach
1 green apple
2 spring onions, finely chopped
2 tbsp sunflower seeds
1 tbsp sesame seeds
For the dressing, whisk together:
2 tsp Dijon mustard
1 clove garlic, crushed
1 tsp grated fresh ginger
40ml apple cider vinegar
1 tbsp freshly chopped parsley
2 tbsp apple juice
50ml olive oil

Peel and cut beetroot into batons. Scrub, peel and cut carrots into julienne strips. Shred the cabbage and spinach very finely. Grate the apple. Now mix all the salad ingredients and drizzle the dressing over. Toss well to mix and refrigerate until ready to serve.

Quinoa and rice salad


Prep time 30 mins
Cooking time 20 mins
Serves about 6

¾ cup quinoa
¾ cup brown rice, cooked
125ml olive oil
1 large onion, chopped
2 cloves garlic, crushed
Grated zest and juice of 2 oranges
20ml lemon juice
4 tbsp each dried cranberries and sultanas or raisins
50g rocket, plus extra to garnish
1 yellow pepper, seeded and diced

Rinse the quinoa very well in cold water. Transfer to a saucepan and add a little salt. Bring to the boil, then simmer for 12-14 minutes or until tender. Remove from the heat and rinse with cold water. Drain well and then set aside. Stir in cooked rice. Heat 2 tbsp olive oil in a frying pan and saute onion until golden brown. Remove from the heat and add the garlic, orange juice and zest, and lemon juice. Chop up the dried fruit and rocket leaves roughly. Add the quinoa and rice mix along with the yellow pepper. Stir gently. Chill until ready to serve. Garnish with rocket leaves when about to serve.

Carrot, dill and bean salad


Prep time 20 mins
Cooking time 10 mins
Serves 6-8

4 tbsp olive oil
3 tbsp fresh lemon juice
1 red onion, quartered and finely sliced
3 carrots, peeled and thinly sliced
3 cups cooked white beans
8 tsp freshly chopped dill or parsley
2 tbsp honey
2 ripe tomatoes, diced
1/3 cup almonds, roughly chopped

Mix together olive oil, lemon juice and onion together. Set aside. Heat a large pan over a medium to high heat. Once hot, add a little olive oil and spread the carrot slices in a layer. Cook for 5-7 mins, stirring every few minutes or until browned. Add the beans and dill or parsley and a little more olive oil and cook for a further few minutes to heat through. Remove from the heat. Drizzle the honey over the beans, then add two-thirds of the oil, lemon and onion mixture and stir into the beans. Set aside to cool. Stir in the tomatoes and top the salad with the remaining oil, lemon and onion mixture and the almonds. Serve.

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