Fast, fresh, and full of flavour
With ANOTHER heatwave on the horizon, the last thing anyone wants to do is spend hours in a hot kitchen. Luckily, we have you covered with five deliciously light, speedy summer salads, which are all ready in 30 minutes or less, and not one single oven required.
Perfect for sunny lunches, alfresco dinners, or easy prep between sunbathing sessions, these salads celebrate summer’s best ingredients, including our favourite dark leafy greens- kale, cavolo nero, and spinach. They’re not only bursting with flavour and colour, but also packed with fibre (something only 4% of us get enough of!*).
Ready to cool down and tuck in? Here are five fast favourites for the weekend:
Houmous, Spinach and Noodle Salad
Prep 10 mins
Cook 5 mins
Serves 2
.png?updated=1730383403142)
Ingredients
1 nest egg noodles 60g
3 tbsp houmous 60g
2 tsp grated ginger
Juice 1 lime
2 tsp tahini
1 tsp soy sauce
½ x 250g bag Spinach
75g cherry tomatoes, halved
1 small carrot, grated 100g
1 small courgette, grated 125g
Instructions
Cook the noodles according to pack instructions, drain and run under cold water.
Meanwhile, whisk together the houmous, ginger, lime juice, tahini, and soy with 2 tbsp water. Season to taste.
In a large bowl, mix together the spinach, tomatoes, carrot, courgette and noodles. Toss in the dressing to serve.
Spinach, Watermelon & Grain Salad
Prep 10 minutes
Cook 2 minutes
Serves 2
Ingredients
250g pouch mixed grains
250g spinach
1/4 small watermelon, diced
Juice 1/2 lemon
1 tbsp extra virgin olive oil
2 medium eggs
2 tbsp roughly chopped parsley.
Instructions
Heat the grains according to pack instructions
Place the spinach in a large bowl, cover with clingfilm and microwave for 2 minutes or until just wilted, stir into the grains with the watermelon
Whisk together the lemon juice and oil, season and toss into the salad
Meanwhile, poach the eggs according to taste and place on top of the salad
Sprinkle over the parsley and serve
Asian Style Shredded Chicken & Kale Salad
Prep 10 minutes
Cook 3 minutes
Serves 2
Ingredients
125g kale
1 small leek, shredded
Zest and juice 1 lime
3 tbsp coconut cream
1 tbsp mayonnaise
1 tsp Thai fish sauce
1 carrot, shredded
200g roast chicken, shredded
Instructions
Cook the kale in boiling water for 2 minutes, add then leek and cook for 30 seconds then drain and run under cold water. Pat dry on kitchen paper.
Meanwhile, in a large bowl, mix together the lime zest and juice, the coconut cream, mayonnaise and fish sauce, toss in the carrot, chicken and kale mix, season to taste.
Spinach, Chicken, Tomato Pasta Salad
Prep 5 minutes
Cook 20 minutes
Serves 4
Ingredients
300g dried pasta of choice
2 large chicken breasts (skinless) – 375g
For the dressing:
5 tbsp low fat Greek yogurt
2 tbsp reduced fat mayo
Juice 1 lemon
4 tbsp fresh dill, chopped
200g spinach, chopped up roughly
200g cherry tomatoes, halved.
Instructions
Cook the pasta as per pack instructions and drain.
Brush the chicken with a little oil and place under the grill. Cook for 7-8 minutes, then flip and cook for a further 4-5 minutes.
Chop up once cooled.
Mix the dressing ingredients in a jar. Season to taste.
In a large bowl, mix the pasta, chicken, spinach and tomatoes.
Now add the dressing and toss to combine.
Sweet Chilli Salmon Rice Spinach Salad
Prep 5 minutes
Cook 20 minutes
Serves 4
Ingredients
200g aborio rice
2 salmon steaks, 240g skin on
1 tbsp vegetable oil
For the salad
300g frozen edamame
4 spring onions, sliced
200g spinach, roughly chopped
For the dressing
3 tbsp sweet chilli sauce
1 tbsp toasted sesame oil
2 tbsp soy sauce
Instructions
Cook the rice as per the pack instructions.
In the meantime, pan fry the salmon steaks in a little oil for 3 minutes, skin side down, flip and cook for a further 2 minutes.
Remove the skin and flake up when cool enough.
Add the edamame to a pan of boiling water and cook for 3-4 minutes. Drain.
To make the dressing
Add all the ingredients to a jar and mix to combine
To serve, add the cooked rice and edamame, spring onions and chopped spinach to a large bowl and add the flaked salmon.
Pour over the dressing, and toss lightly to combine
* National Diet and Nutrition Survey 2019 to 2023 https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023