5 salad suppers – freshen up mealtimes with our filling, but lighter mains – Glamicks

Super satisfying and utterly delicious, these dishes prove that salads aren’t just for side plates. Packed with protein, fibre, good fats and colourful veg, they’re not only satisfying but also help support balanced energy and better gut health.

As Dr Amir Khan recently reminded us, salads aren’t just for summer – they’re a versatile way to pack flavour and nutrients all year round. The trick is to build them like you would any other main dish. Start with a protein, add grains or pulses for staying power, then layer in fresh vegetables and finish with a punchy dressing.

That’s exactly what you’ll find in these five recipes, drawing inspiration from around the globe – from a sweet and salty twist on Middle Eastern fattoush, topped with honey-drizzled halloumi, a Japanese-style quinoa nourish bowl, and our playful spin on a classic French Niçoise, swapping the usual tuna for sizzling steak. We’ve also got fresh ideas with chicken, tuna, and prawns, so there’s something for everyone.

1) Japanese-style garden salad

A vibrant salad featuring a mix of seasonal vegetables, including carrots, peas, and greens, served on a white plate with slices of bread on the side.

(Image credit: Future)

A garden in a bowl, with sesame and ginger dressing. Pick any of your favourite seasonal veggies for this fresh-tasting salad.

Serves 4
Prep 10 mins, plus cooling | Cook 15 mins
Per serving: 255 cals, 14g fat, 3g sat fat, 22g carbs

Ingredients

200g red quinoa
200g bunch asparagus, trimmed
150g fresh garden peas, or frozen peas, thawed
1 avocado, sliced
2 carrots, peeled and grated
12 radishes, trimmed and halved
50g mixed salad leaves
15g fresh coriander, leaves picked
1tbsp toasted sesame seeds
For the sesame ginger dressing:
3tbsp light soy sauce
1½tbsp mirin
1tbsp rice vinegar
2-3tsp caster sugar
1tbsp sesame oil
2tsp grated fresh ginger

Method

1) Rinse the quinoa and drain. Put in a pan with 175ml cold water and bring to a simmer. Cover and reduce the heat to low. Cook for 12 mins, then remove from the heat and leave undisturbed for 5 mins. Transfer to a large bowl to cool.
2) Meanwhile, bring a medium pan of water to the boil. Cut the asparagus in half and cook, together with the peas, in the boiling water for 2 mins or until just tender. Strain, refresh under cold water and drain well. Pat dry and set aside.
3) For the dressing, put the soy sauce, mirin, vinegar, 2tsp of the sugar, sesame oil, ginger and 1tbsp cold water in a jug. Stir, taste; add remaining sugar if required.
4) Put the quinoa, asparagus, peas, avocado, carrots, radishes, salad leaves and coriander in a large bowl. Add the dressing and stir well until evenly coated. Divide between 4 bowls and serve, scattered with the sesame seeds.

Ingredients

2 pitta breads, split in half horizontally
1 large green or red pepper, finely diced
1 cucumber, finely diced
4 ripe tomatoes, finely chopped
1 red onion, finely chopped
2tbsp chopped fresh parsley
2tbsp chopped fresh coriander
50g rocket leaves
3tbsp clear honey
1tbsp olive oil
2 x 250g packs halloumi, drained, sliced
For the dressing:
4tbsp extra virgin olive oil
1½tbsp lemon juice
1 small garlic clove, crushed

Method

1) Heat a large griddle pan or heavy-based frying pan until hot. Cook the pitta breads for 1 min each side until browned. Leave to cool and crisp up, then break into bite-size pieces.
2) In a bowl, mix together the pittas, pepper, cucumber, tomatoes, onion, herbs and rocket leaves.
3) Make the dressing. Whisk everything together, and season to taste.
4) Put the honey in a small pan and heat gently until it’s almost bubbling. Keep warm.
5) Heat the oil in a non-stick frying pan. Fry the halloumi for about 2 mins on each side until golden and beginning to soften.
6) Meanwhile, add the dressing to the salad, and stir well. Divide between 4 serving bowls and arrange the halloumi on top. Immediately drizzle over the warm honey and serve.

3) Seared tuna with aubergine salad

A plate of freshly cooked tuna flakes on a tangy aubergine salad, garnished with fresh vegetables, accompanied by a glass of lemon-infused water and a bowl of grilled flatbreads.

Freshly cooked tuna flakes sit atop a tangy aubergine salad with tahini yogurt. Tinned tuna in olive oil would also be a great option if you can’t get fresh

Serves 4
Prep 15 mins | Cook 15 mins, plus cooling
Per serving: 380 cals, 22g fat, 4g sat fat, 9g carbs

INGREDIENTS

4tbsp olive oil
1 large aubergine, cut lengthways into thick slices
4 x 125g tuna steaks
½ red onion, thinly sliced
125g cherry tomatoes, quartered
2tbsp chopped fresh coriander
50g rocket leaves
½ cucumber, peeled and thinly sliced
For the tahini yogurt:
150g Greek yogurt
2tsp tahini
½ small garlic clove, crushed
For the dressing:
2tbsp extra virgin olive oil
1tbsp lemon juice
2tsp harissa paste
2tsp honey
1tsp pomegranate molasses Griddled flatbreads, to serve (optional)

METHOD

1) For the tahini yogurt, put the Greek yogurt into a bowl, and add the tahini and crushed garlic. Stir well, then season to taste. Make the dressing by whisking the ingredients together until evenly blended.
2) Heat a griddle pan over a high heat. Season 3tbsp of the olive oil, brush over the aubergine slices, then cook in batches for 4-5 mins each side, until they are charred and softened. Cool for 5 mins, then dice the flesh.
3) Season the remaining oil and brush over the tuna steaks. Cook on the griddle pan for 2 mins each side. Lightly wrap in foil and rest for 5 mins, then flake the flesh into large pieces.
4) Meanwhile, put the red onion in a bowl, cover with cold water and set aside for 5 mins. Drain well and pat dry.
5) In a bowl, combine the diced aubergine, flaked tuna, red onion, cherry tomatoes and coriander. Add half the dressing and stir well.
6 )Spread a little tahini yogurt on to serving plates and top with the aubergine salsa, rocket leaves and sliced cucumber. Drizzle over the remaining dressing and serve with griddled flatbreads, if liked.

4) Rare beef Niçoise with anchovy dressing

Rare beef Ni&ccedil;oise with anchovy dressing — Rare beef Niçoise with anchovy dressing

Rare sliced beef makes a delicious alternative to traditional tuna, in this classic French salad. Prep all the elements for the salad the day before to save time, then just assemble and enjoy!

Serves 4-5
Prep 15 mins | Cook 15 mins, plus resting and cooling
Per serving: 590 cals, 42g fat, 7g sat fat, 20g carbs

INGREDIENTS

400g small new potatoes, scrubbed and halved if large
200g French beans, trimmed and halved
½ red onion, thinly sliced
2tsp red wine vinegar
½tsp sugar
2 x 200g beef fillet steaks
1tbsp extra virgin olive oil
4 ripe tomatoes, chopped
2tbsp small French capers, drained and washed
50g Niçoise olives, pitted
2tbsp chopped fresh basil
2 Little Gem lettuces, cut into wedges
2 hard-boiled eggs, peeled and halved, to garnish
For the anchovy dressing:
150g aioli
6 anchovy fillets in oil, drained and chopped
½tbsp red wine vinegar
Pinch of sugar

METHOD

1) Cook the potatoes in a large pan of lightly salted, boiling water for 10 mins, then add the green beans and cook for a further 2-3 mins until both are tender. Strain and refresh under cold water until cool. Drain well, pat dry and set aside.
2) Meanwhile, put the onion slices in a bowl and add the vinegar, sugar and ½tsp salt. Set aside until required, then drain well.
3) Heat a griddle pan or heavy-based frying pan over a high heat. Rub the beef steaks with oil and season with salt and pepper. Cook for 1-2 mins each side, remove from the pan, then leave to rest for 5 mins. Slice thinly.
4) For the dressing, put the aioli, anchovies, vinegar, sugar and black pepper in a small blender then puree until smooth. Add 1tbsp boiling water, then pulse briefly until it is the consistency of double cream.
5) Put the potatoes, beans, pickled onion slices, tomatoes, capers, olives, herbs and lettuce in a large bowl, and stir to combine. Transfer to a large platter and top with the sliced beef. Drizzle over the anchovy dressing and serve, garnished with the egg halves.

INGREDIENTS

4 bunches baby carrots, trimmed and scrubbed (500g)
2 x 400g tins chickpeas, drained
1tbsp olive oil, plus extra for brushing
500g skinless chicken breast fillets
2tsp Moroccan spice mix
50g toasted sunflower seeds
2tbsp diced preserved lemon
50g mixed salad leaves
Small bunch parsley, leaves picked whole
125g feta, crumbled
For the dressing:
3tbsp extra virgin olive oil
1tbsp white wine vinegar
1 small garlic clove, crushed
1tsp maple syrup

Method

1) Heat the oven to 200C Fan. Put the carrots and chickpeas in a roasting tin in a single layer, drizzle over the oil, season and add a splash of water. Roast for 15-20 mins, stirring halfway through until the carrots are tender.
2) Meanwhile, heat a griddle pan over a medium-high heat. Score the chicken with a sharp knife, brush with a little oil and rub with the spice mix. Cook for 5-6 mins each side until browned and cooked through. Wrap in foil and rest until required. Slice thinly, reserving the juices.
3) For the dressing, whisk the olive oil, chicken juices, vinegar, garlic and maple syrup together, then season to taste.
4) Transfer the roasted carrots, chickpeas and sliced chicken to a large bowl and stir in the sunflower seeds, preserved lemon, salad leaves and parsley leaves. Add the dressing and stir well. Divide between serving bowls and serve topped with the crumbled feta.