6 Drool-worthy Salad Recipes For A Light, Hearty Lunch

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6 Drool-worthy Salad Recipes For A Light, Hearty Lunch

Whether you are looking to eat healthy or cut down on calories, here are 6 amazing salad recipes to keep you energized on those taxing workdays!

Wild Rice Salad

Recipe yields 5 serving

Prep time: 5 m

Cook time: 5 m


  • 250g pouch microwavable wild rice
  • 1 tbsp honey
  • small handful of sultanas
  • 1 red onion, thinly sliced
  • zest and juice 1 lemon
  • 3 carrots, grated


Heat rice according to the packaged instructions. Soak sultanas and onions in boiling water and let sit for 1 minute. Drain and stir in carrots and rice. Squeeze in the lemon juice, honey, lemon zest, and seasoning, and toss well to combine.

Blood orange Mozzarella and Rocket Salad

Recipe Yields 3 servings

Prep time: 15 m


  • 2 x 125g balls mozzarella
  • 3 blood oranges
  • ½ red onion, thinly sliced
  • 1 cup rocket leaves
  • Bread crouton, to serve

For the dressing

  • 3 tbsp red wine vinegar
  • 2 tbsp olive oil
  • 1 ½ tsp wholegrain mustard
  • 2 tsp caster sugar
  • 1 tsp poppy seed
  • 1 tsp mustard seed


Finely zest one orange and set aside. Peel and slice the oranges and place in a bowl. Add onions, mozzarella balls, and rocket leaves, and mix to combine. To prepare the dressing, whisk together red wine vinegar, olive oil, wholegrain mustard, caster sugar, poppy seeds, and mustard seeds. Pour over the salad and serve with bread croutons.

Broccoli Rabe and Antipasti Panini with Olive Salad

Recipe Yields 4 servings

Prep time: 45 m


Olive Salad

  • 1/2 cup giardiniera, finely chopped
  • 1/2 cup mixed pitted Italian olives, finely chopped
  • 1 tbsp. capers, drained and roughly chopped
  • 2 jarred peperoncini, finely chopped
  • 1/4 cup extra-virgin olive oil
  • 1 medium garlic clove, grated

Broccoli Rabe

  • 6 cloves garlic, finely sliced
  • 2 tbsp. extra-virgin olive oil
  • 1 cup dry white wine
  • 1 bunch broccoli Rabe, thickest stems discarded, roughly chopped
  • Salt and pepper, to taste

To Assemble

  • 1/3 pound roasted red peppers
  • 2 round seeded Italian-style loaves, sliced lenghtwise
  • 1/4 pound sun-dried tomatoes, sliced into thin strips
  • 1/3 pound marinated artichoke hearts, cut into 1/4-inch thick slices


To prepare the olive salad, toss together giardiniera, olive oil, olives, capers, garlic, and peperoncini in a small bowl. Stir to combine. To prepare the broccoli rabe, heat olive oil in a skillet, sauté garlic until it turns golden and fragrant. Add white wine and broccoli rabe. Stir on high heat for about 3 minutes, or until the Broccoli rabe has wilted. Lower the heat and continue simmering until the broccoli rabe is tender and olive green. Season to taste with salt and pepper.

To assemble, slice each loaf of bread in half. Drizzle over olive oil on each bread slice. Layer broccoli rabe, artichokes, red peppers, and sundried tomatoes on the bottom face of each loaf. Cover with the other half of the loaf. If desired, you can press the sandwiches in a pre heated Panini until crisp and hot.

French Lentil Salad with Goat Cheese

Recipe Yields 2 servings

Prep time: 10 m

Cook Time: 25 m


  • 1/4 cup extra virgin olive oil
  • 1 cup French green lentils
  • 3 ounces goat cheese
  • 2 ribs celery, finely diced
  • 1 large carrot, finely diced
  • 3 cups chicken broth
  • 3 tbsp. chopped fresh parsley
  • 2 tbsp. freshly squeezed lemon juice
  • 1 tsp. honey
  • 1/2 tsp. salt
  • 1 garlic clove, minced
  • 1 tsp. Dijon mustard
  • 1/4 tsp. ground black pepper
  • 1 bay leaf
  • 1 tsp. finely chopped fresh thyme (or 1/2 teaspoon dried)


In a medium saucepan, combine the lentil and bay leaves with the chicken stock. Bring to a boil and reduce the flame to allow a gentle simmer. Cook until the lentils are tender. Discard bay leaves, strain, and let cool. In a large bowl, combine the cooked lentils, celery, diced carrot, parsley, salt, garlic, pepper, honey, oil, Dijon mustard, and thyme. Transfer salad on to serving platters and sprinkle with the crumbled cheese.

Southwestern Salad with Black Beans

Recipe yields 1 serving

Prep time: 15 m


  • ¾ cup packed fresh cilantro
  • 3 cups mixed greens
  • ½ ripe avocado
  • 1 tbsp. lime juice
  • ½ cup grape tomatoes
  • 1 clove garlic, quartered
  • 2 scallions, chopped
  • ½ cup canned black beans, rinsed
  • ½ tsp. stevia
  • ½ cup soy yogurt
  • ½ tsp. salt
  • 1/2 cup corn kernels


To prepare the dressing, Place avocado, soy yogurt, cilantro, garlic, scallions, stevia, lime juice, and salt in a blender and blend until a smooth puree forms. In a large mixing bowl, stir together the mixed greens, beans, tomatoes, and corn kernels with half of the prepared dressing and toss until well coated. Refrigerate the remaining dressing for a later use.

Golden Quinoa Salad with Radish, Dill and Avocado

Recipe Yields 4 serving

Prep time: 20 m

Cook Time: 20 m


  • 1 cup golden quinoa
  • 1 3/4 cups vegetable broth
  • 8 small red radishes, diced
  • 1/3 seedless English cucumber, unpeeled and diced
  • 1 large shallot, chopped
  • 2/3 lightly filled cup dill fronds
  • 1/2 lemon, zested and juiced
  • 3 tbsp. extra-virgin olive oil
  • 1/2 tbsp. balsamic vinegar
  • 1/8 tsp. liquid smoke
  • 1/2 cup raw almonds, sliced
  • 1/2 cup pitted dates, roughly chopped
  • Flaky salt and black pepper, to taste
  • 1 ripe avocado, to serve


Heat a saucepan and drizzle with olive oil. Add Quinoa and cook for 1 minute, stirring continuously. Pour in the broth, cover, and let it simmer for 15 minutes. Turn off the heat and let it sit for 5 minutes. Spread the Quinoa evenly over a large baking dish line with parchment, and let it cool to room temperature. Toss all the diced vegetables with the quinoa.

To prepare the dressing, whisk together lemon zest, lemon juice, balsamic vinegar, salt, pepper, and liquid smoke. Drizzle over the quinoa salad. Fold in the chopped dates and almonds. Serve with chopped Avocado.

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