Healthy Spring Salad Recipes

Spring season is here! To complement your warm outdoor picnics, here are some of the salad recipes with fresh, seasonal ingredients.

 

Pea, haloumi and mint salad

Recipe by: Katrina Woodman

Source: Jeremy Simons/Australian Good Taste
Source: Jeremy Simons/Australian Good Taste

Ingredients:

  • 380 g frozen baby peas
  • 5 tablespoons extra virgin olive oil
  • 180 g haloumi, cut into 1cm-thick slices
  • 1 cup fresh mint leaves
  • 1 lemon, zested
  • 1 tablespoon lemon juice
  • 1/4 teaspoon caster sugar

How to Prepare:

  1. Place peas in a large heatproof bowl. Cover with boiling water. Stand for 1-2 minutes or until tender. Wash with cold water and drain.
  2. Heat 2 teaspoons oil in a non-stick frying pan over medium-high heat. Cook the haloumi, turning, for 2 minutes or until golden. Transfer to a plate lined with paper towel.
  3. Combine the peas, haloumi, mint and lemon zest in a large bowl. Season.
  4. Whisk the remaining oil, sugar and lemon juice in a bowl. Pour over the pea mixture. Toss to combine and serve.

 

Fennel and radish salad

Recipe by: Whole Foods Market

fennel salad
Source: Whole Foods Market

Ingredients:

  • 1 bunch red radishes (about 8 radishes), trimmed and very thinly sliced
  • 3 medium fennel bulbs
  • Zest and juice of 1 lemon
  • 2 tablespoons virgin olive oil
  • Small amount of salt and pepper

How to Prepare:

  1. Cut fennel bulbs in quarters. Core and thinly slice. Reserve the fronds for garnish.
  2. Combine radishes and fennel together in a medium bowl.
  3. Add lemon zest and juice, oil, salt and pepper. Toss together to combine.
  4. Garnish with fennel fronds and serve.

 

Raw artichoke, celery and parmesan salad

Recipe by: David Downie

Source: Marcus Nilsson/ Bon Appetit
Source: Marcus Nilsson/ Bon Appetit

Ingredients:

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • Kosher salt and black pepper
  • 12 baby artichokes, stems trimmed
  • 1 cup thinly sliced celery
  • 3 Tbsp. chopped fresh flat-leaf parsley
  • 2 Tbsp. chopped fresh mint
  • 2 oz. shaved Parmesan cheese

How to Prepare:

  1. Whisk oil and juice in a medium bowl. Season with salt and pepper.
  2. Working with 1 artichoke at a time, break off outer leaves until only pale-green ones remain. Cut 1/2″ off the top; trim dark-green parts around stem and heart. Slice lengthwise very thinly and toss in dressing.
  3. Repeat with remaining artichokes.
  4. Add celery and remaining ingredients. Season with salt and pepper.
  5. Transfer to a platter and serve with cheese.

Spring salad with asparagus, goat cheese, lemon and hazelnuts

Recipe by: Marie, ProudItalianCook

spring salad
Source: Marie/Proud Italian Cook

Ingredients:

  • 1 bunch of asparagus, on the thin side but thick enough to cut in half lengthwise
  • 1 cup fresh peas
  • ½ cup cooked fava beans
  • 5 radishes, thinly sliced
  • 2 medium raw zucchini made into ribbons with a vegetable peeler
  • ½ bunch of red leaf lettuce chopped bite size
  • A handful of arugula
  • 115 g of chevre goat cheese
  • Zest of 1 lemon
  • ½ cup of toasted hazelnuts, slightly cracked open
  • shaved Parmigiano Reggiano cheese for topping
  • extra lemons for dressing
  • olive oil

How to Prepare:

  1. Roast asparagus on a sheet pan drizzled with olive oil for 5-10 minutes on 375F (190C) just until the raw taste is gone. Cool them off and slice lengthwise.
  2. Make a lemon and olive oil dressing using 2 parts fresh lemon juice to 4 parts olive oil.
  3. In a bowl, mash up goat cheese and loosen it up with 2 tablespoons of the lemon dressing.
  4. Gently toss and coat sliced asparagus into the mixture, adding salt and pepper to taste.
  5. On a large platter assemble the greens, peas, fava beans, radishes, zucchini ribbons all over ending with the goat cheese coated asparagus on top.
  6. Sprinkle the toasted nuts all around.
  7. Pour lemon dressing all around, as much as you think you need.
  8. Add shavings of Parmiggiano Reggiano on top.
  9. Garnish with a few lemon slices.

 

Those are the recipes for healthy spring salads. Which one would you bring to your next picnic?

Joseph Campbell

Hi there! I'm Joseph Campbell, a Sydney-based writer and food blogger. Follow me each week as I take you around on my food adventures.