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

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.

We know weeknights can be busy, so follow our tips for making ahead, swapping ingredients, and adding extra crunch or spice to your salad depending on what you have to hand.

1) Japanese-style garden salad

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.

2) Fatoush with grilled halloumi and warm honey

The perfect balance of sweet and savoury in this simple Middle Eastern-inspired salad. Instead of pitta, use stale bread. Tear it, drizzle with olive oil and grill until crisp

• Serves 4
• Prep 20 mins | Cook 5-10 mins
• Per serving: 685 cals, 46g fat, 23g sat fat, 50g carbs

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

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 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.

5) Warm chicken, carrot and chickpea salad with feta

If baby carrots are unavailable, use regular carrots cut into long wedges.

• Serves 4
• Prep 15 mins | Cook 20 mins
• Per serving: 590 cals, 28g fat, 8g sat fat, 33g carbs

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.