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18 September 2018Last updated
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4 simple salads

These scrumptious and healthy salads can be served as a complete meal and will keep you full for longer

Camera Press
23 Mar 2015 | 12:00 am
  • Edamame beans, roasted red pepper & chicken.

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  • Couscous salad with spinach and spicy beef meatballs.

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  • Quinoa pilaf salad with courgettes, aubergines and harissa yogurt.

    Source:Camera Press Image 3 of 4
  • Barley salad with apples and mackerel.

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Edamame beans, roasted red pepper & chicken

Serves 4

Ingredients
4 pimento peppers
2 tbsp olive oil
Vinegar for drizzling
1 tbsp chilli flakes
4 chicken breast fillets
2 tbsp olive oil
2 tsp smoked paprika
2 tsp coarse sea salt
1 tsp ground black pepper
160g edamame beans, blanched
160g broad beans, blanched and podded
For the dressing
3 anchovies, mashed
1 tbsp balsamic vinegar
1/3 cup olive oil
20g fresh parsley, chopped
Microherbs, to serve (optional)

Method

1 Preheat the oven to 180ºC. Place the pimentos on a small baking tray, drizzle with olive oil and vinegar, sprinkle with chilli flakes and season well. Roast until cooked; about 20 minutes. Set aside.

2 Brush the chicken breasts with olive oil, then mix together the smoked paprika, salt and pepper and rub all over the fillets. Place chicken on a lined baking tray and roast for 10 minutes, or until cooked through. Slice and set aside.

3 For the dressing: Place the anchovies in a small bowl, stir in the vinegar and slowly whisk in olive oil. Stir in parsley and season.

4 Place the edamame and broad beans on a platter, toss with the peppers and sliced chicken, drizzle over the dressing and season well. Garnish with microherbs. 

Couscous salad with spinach and spicy beef meatballs

Serves 4

Ingredients
180g wholewheat couscous
1 tbsp olive oil
2 cups boiling-hot chicken stock
For the spicy meatballs
500g lean beef mince
1 tsp smoked paprika
1 tbsp ground cumin
1 tsp ground coriander
1 tbsp crushed chilli flakes
2 tbsp toasted sesame seeds
Sea salt and black pepper
Oil for frying
For the salsa
75g pomegranate rubies
250g baby Rosa tomatoes, halved
4 red salad onions, chopped
For the dressing
3 tbsp olive oil
2 tbsp lemon juice
To serve
100g Turkish apricots, chopped
100g almonds, toasted
50g pistachios, toasted
100g baby spinach leaves

Method

1 Heat a medium-sized frying pan, dry-fry the couscous for 2–3 minutes, until toasted and golden. Remove from the heat and place in a heat-proof bowl. Add the olive oil and pour over the chicken stock, cover with clingwrap and allow to stand for 5 minutes.

2 Place the mince in a bowl; add spices and sesame seeds and season well. Roll into small balls and place on a baking tray. Heat a small frying pan, add oil and fry meatballs until golden and cooked through. Set aside.

3 Toss together all the salsa ingredients.

4 Whisk together the oil and lemon juice to make the dressing.

5 To assemble, fluff the couscous with a fork, place on a platter, then add the meatballs, apricots, nuts and baby spinach leaves. Season, drizzle over dressing and serve topped with the salsa. 

Quinoa pilaf salad with courgettes, aubergines and harissa yogurt

Serves 4

Ingredients
1 tbsp olive oil
1 tsp butter
1 small onion, chopped
2 tsp cumin
1 tsp coriander
1 cup quinoa
2 cups vegetable stock
Fresh mint, to serve
1 red onion, chopped, to serve
Sea salt and black pepper
For the salad
12 baby aubergines, halved
6 courgettes cut into thin spaghetti strips
For the marinade, mix together
2 garlic cloves, crushed
2 tbsp lemon juice
5g coriander, chopped
10g fresh mint
1 tsp cumin
1 tsp crushed chilli
¼ cup olive oil
1 tsp sugar
For the dressing, mix together
½ cup plain yogurt
1 tbsp harissa paste

Method

1 Heat the olive oil and butter in a medium pan; add the onion, cumin and coriander and gently sauté until golden. Toss in the quinoa and cook for an additional 2–3 minutes, until lightly golden. Add the stock and simmer for 20 minutes, or until all the liquid is absorbed; remove from heat and set aside.

2 Place the aubergines into a steamer basket set above a pan of boiling water and steam until soft. Remove from the heat and set aside.

3 Place the aubergines and courgette strips in a shallow bowl and pour over the marinade. Cover and allow to stand for 30 minutes to an hour.

4 To serve: Place the quinoa on a platter. Add the aubergines and courgette strips together with their marinade. Sprinkle the dish with chopped red onions. Season, and serve with harissa yogurt.

Barley salad with apples and mackerel

Serves 4

Ingredients
220g pearl barley
2 cups vegetable stock
For the dressing
2 garlic cloves, minced
1/2 tsp honey
2 tsp red wine vinegar
1/3 cup olive oil
Sea salt and black pepper
For the salad
3 sticks celery, chopped
400g smoked peppered mackerel, shredded
100g pecan nuts, toasted and roughly chopped
Sea salt & pepper
2 red apples, thinly sliced
Fresh nasturtiums
Microherbs and nasturtium flowers to garnish (optional)

Method

1 Place the pearl barley in a sieve and rinse well under running water.

2 Place barley in a medium pan, add the vegetable stock and bring to the boil, cover and simmer for 30–40 minutes, or until cooked and soft. Remove and set aside.

3 Place the garlic in a bowl, stir in honey and vinegar and whisk in olive oil; season. Pour half of the dressing over the warm barley and season well, stir to combine.

4 Toss together the celery, mackerel and nuts. Add the barley and the remaining dressing, stir well to combine. Season. Serve with sliced apples and garnish with nasturtium flowers and microherbs.

Camera Press

Camera Press