These brilliant main-dish salads will actually fill you up. Plus, they’re easy to prep and family approved.
As a busy home cook, I know the value of a meal that is easy to prep, nourishing, and guaranteed to satisfy the whole family. That’s why substantial salads are one of my all-time favourites.
When you move past the basics and focus on ingredients that deliver protein, fibre, and complex carbs, a salad stops being “rabbit food” and starts being a brilliant main.
These three recipes are anything but boring; they are proof that with a ripper dressing, smart layering, and a focus on wholesome ingredients, you can have all the flavour, variety, and satisfaction you need in one fresh, healthy bowl.
Pearl couscous with golden halloumi, zucchini and almonds
Looking for a meal that delivers maximum flavour with minimum fuss? This salad is quick, easy, and satisfying – perfect for a busy midweek lunch or a simple family dinner. It requires no fancy ingredients, relying instead on a handful of everyday staples to create something that feels wonderfully fresh, hearty, and substantial.
INGREDIENTS
- 1 vegetable stock cube or 1 tsp vegetable stock powder
- 2-3 cups water
- 1 cup (about 160g) pearl couscous
- 1 tsp extra virgin olive oil
- 1 tsp rice malt syrup
- 180g halloumi cheese, sliced into batons
- 2 large green zucchini
- 200g cherry tomatoes, halved
- ½ cup (about 30g) finely chopped parsley leaves,
- ½ cup (about 30g) finely chopped mint leaves
- ½ cup (about 70g) toasted almonds, roughly chopped
- lemon wedges, to serve
Lemon-mustard dressing
- 2 tbsp extra virgin olive oil
- juice of ½ lemon
- 1 tsp Dijon mustard
- sea salt and cracked black pepper to taste
METHOD
- Bring the water and stock cube to a boil in a medium saucepan. Stir in the pearl couscous, reduce the heat to a gentle simmer, cover, and cook for 10 minutes, until the couscous is cooked through but still firm, and the liquid has been absorbed. Remove from the heat and set aside.
- Meanwhile, combine the olive oil and rice malt syrup in a small bowl. Add the halloumi and toss to coat. Heat a small frying pan over medium-high heat. Add the halloumi, reserving the leftover marinade in the bowl, and cook for 2–3 minutes each side until deeply golden. Pour the reserved marinade over the halloumi, cook for 30 seconds to caramelise, and immediately remove from the heat.
- To make the lemon-mustard dressing, whisk together the olive oil, lemon juice, Dijon mustard, sea salt and cracked black pepper in a small bowl until emulsified. Set aside.
- Grate the zucchini and squeeze out the excess liquid with your hands, or wrap it in a clean tea towel and wring out as much liquid as possible.
- Put the couscous in a medium bowl and gently fluff with a fork. Add the zucchini, tomatoes, parsley, mint, and almonds. Drizzle on the lemon-mustard dressing, tossing gently until everything is combined. Transfer the salad to a serving platter or individual bowls, top with the warm golden halloumi, and serve immediately with lemon wedges.
Serves 4
Beetroot, grain and currant salad with honey yoghurt
Colourful, delicious, and genuinely satisfying, this salad is the epitome of wholesome eating. Designed for complete nourishment, it contains a mix of protein and high-fibre complex carbohydrates to guarantee lasting energy. Whether you prepare it for make-ahead work lunches or to serve at gatherings, its wonderful combination of textures and flavours ensures that every bite is interesting.
INGREDIENTS
- 3 medium beetroots, washed well, skin on
- 1 head broccoli, cut into florets
- 1 cup (about 165g) burghul (cracked wheat), rinsed and drained
- 1 cup (about 200g) French lentils
- ½ cup (about 80g) currants, soaked in boiling water for 2-3 minutes
- ½ red onion, finely diced
- 1 cup (about 50g) finely chopped coriander leaves
- ½ cup (about 30g) finely chopped parsley leaves
- ½ cup (about 70g) toasted almonds, roughly chopped
- ⅓ cup (about 50g) toasted pine nuts
- 2 tbsp extra virgin olive oil
- juice of 1 lemon
- sea salt and cracked black pepper
Honey yoghurt
- 1 cup (about 230g) Greek yoghurt
- 1 tbsp honey
- 1 tsp ground cumin
METHOD
- Preheat the oven to 160C fan-forced (180C conventional). Line a baking tray with baking paper.
- Cut each beetroot in half, and loosely wrap in a square of aluminium foil, two halves in each. Place the parcels on the tray and roast for about 30 minutes, or until the beetroot can be easily pierced with a fork. Once cool enough to touch, cut the beetroot into wedges, peeling off the skin if you prefer.
- Bring water to a boil in a medium pot. Add the broccoli and cook for 2 minutes. Use a slotted spoon to transfer the broccoli to a plate, reserving the hot water. Add the burghul to the same pot, simmer gently for 12-14 minutes, then drain and set aside to cool.
- After removing the burghul, refill the pot with fresh water and bring it back to a boil over high heat. Add the lentils, reduce the heat to a simmer and cook until tender, about 20 minutes. Drain and set aside to cool.
- In a large bowl, add the beetroot, broccoli, burghul, lentils, currants, red onion, coriander, parsley, almonds and pine nuts and toss to combine. Drizzle over the olive oil and lemon juice and season well, tossing again.
- For the honey yoghurt, mix all the ingredients in a small bowl and season well.
- Serve the salad in bowls and dollop on the honey yoghurt. Alternatively, pile the salad into a large serving bowl and spoon the honey yoghurt into the centre.
Serves 4-6
Sweet potato, quinoa and apple salad with a tahini-honey dressing
This salad delivers on every front. It’s nutrient-dense, full of fibre, and naturally energising, yet still feels wonderfully light and fresh. It’s perfect as a stand-alone lunch, but is also flexible enough to handle extra protein if you want a heartier main meal. With a creamy, lightly sweet dressing tying all the wholesome flavours together, this recipe proves healthy eating can be truly delicious.
INGREDIENTS
- 2 sweet potatoes, diced, skin on
- 1½ cups (about 285g) quinoa, rinsed
- 1-2 tbsp extra virgin olive oil
- sea salt and cracked black pepper
- ⅓ cup (about 45g) toasted almonds, roughly chopped
- 1 Lebanese cucumber, diced
- 1 yellow capsicum, diced
- 1 apple, diced
- ½ small red onion, very finely diced
- 2 cups baby spinach, roughly chopped
- ½ cup (about 30g) mint leaves, finely chopped
- ½ pomegranate, seeds removed
Tahini-honey dressing
- ¼ cup extra virgin olive oil
- 1 tbsp tahini
- ¼ cup (60ml) orange juice
- 2 tbsp white wine vinegar
- 1 tbsp honey
METHOD
- Preheat the oven to 180C fan-forced (200C conventional). In a medium bowl, toss the sweet potato with the olive oil, sea salt, and cracked black pepper. Spread the seasoned sweet potato onto a baking tray and roast for 25–30 minutes until tender and lightly golden.
- While the sweet potato roasts, place the rinsed quinoa in a medium saucepan with 3 cups of water. Bring to a boil, then reduce to a gentle simmer. Cover and cook for 12–15 minutes until the water is absorbed and the quinoa is fluffy. Remove from the heat and set aside to cool slightly.
- While the main ingredients cook, make the tahini-honey dressing by whisking together the olive oil, tahini, orange juice, vinegar and honey in a small bowl until the dressing is smooth and creamy.
- In a large mixing bowl, combine the roasted sweet potato, cooked quinoa, almonds, cucumber, capsicum, apple, red onion, spinach, mint and pomegranate seeds. Drizzle the tahini-honey dressing over the ingredients and toss gently to combine. Serve immediately or chill briefly for a cooler, more refreshing option.
Serves 4
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Sarah Pound is a nutritionist, author of the cookbook ‘Wholesome by Sarah’, and a recipe columnist for Good Food.
