Salads don’t have to be boring and can be made in many different ways to keep them exciting. Try adding things like cooked or raw pepper, cooked butternut squash, cooked sweet potato, cooked courgette/marrow, tinned lentils/chickpeas, seeds* or nuts* to add more flavour, texture and protein. This simple and satisfying colourful mixed salad is great for lunch, a picnic or if you have visitors.
Colourful mixed salad
Ingredients
- Roasted sweet potato and/or butternut squash, peeled and chopped into bitesize pieces (optional – see directions below)
- A tin of lentils or chickpeas (optional and can be roasted – see directions below)
- Any washed lettuce or salad leaves, rocket or spinach
- Baby tomatoes, washed
- Cucumber, washed and cut into bitesize pieces
- Feta* (optional)
- Handful of nuts* (e.g. cashew) or seeds* (e.g. sunflower/linseed) (optional)
- Squeeze of lemon, drizzle of olive oil, or salad dressing
Method
- If you’re adding sweet potato or butternut squash to your salad, drizzle the pieces with oil and add a little salt and pepper, then roast in the oven or air fryer at 180C for 15-20 minutes or until cooked. If you are adding chickpeas, you could also roast these at the same time. Mix half-way through the cooking time. Once cooked, allow to cool for 10 minutes.
- Add your salad ingredients to a large bowl and gently mix together. You could also add cooked cous-cous* or pasta* to bulk it out and make it even more filling.
Find more simple recipes on the Family Action website, or visit:
www.nhs.uk/change4life/recipes
* Please note this food is or may contain one or more of the 14 common food allergens. If you’re making this for others, don’t forget to ask if they have any food allergies and adjust the recipe accordingly.
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