Skip to main content
Eat well

Summer Salad

Enjoy seasonal vegetables in this salad with three different toppings that will make it into a complete meal.

Seasonal summer salad

Meal type: Main meal, Salad

Serves: 2

Preparation time: 25 minutes

Cooking time: 0 minutes


This salad can be a meal in itself - just choose your favourite toppings from the list.

1. Make salad. Divide salad leaves between 2 serving plates or bowls. Divide radishes, cucumber, sugar snap peas, tomatoes and spring onions between plates/bowls; toss gently to mix using your fingers. Scatter beetroot over top.

2. Make dressing. Combine yoghurt, mayonnaise, fresh herbs and black pepper in a small bowl, mixing well. 

3. Add your preferred topping of meat, fish or beans and eggs on top of salads. Dot or dollop teaspoonfuls of yoghurt dressing over top, and sprinkle with sunflower or pumpkin seeds, if you like.

Nutritional Information

Each Portion Contains:

Energy 1011kJ 241kcal 12%
Carbs 13.4g -
Fat 8.8g Low 13%
Saturates 2.2g Low 11%
Sugar 12.5g Low 14%
Salt 0.6g Low 10%

% = an adult's reference intake

Tried this at home?

Have you given this recipe a go? Send us an email with your feedback, tips, and photos for a chance to be featured in the next issue of Heart Matters Magazine.

Ingredients

For the salad:

55g (2oz) mixed baby salad leaves (including watercress or rocket)

55g (2oz) each radishes and cucumber, sliced

55g (2oz) sugar snap peas, chopped

8 cherry tomatoes, halved

2 spring onions, chopped

1 cooked beetroot (not in vinegar), about 115g (4oz), cut into bite-sized pieces

For the dressing:

3 tbsp low-fat natural yoghurt

1 tbsp reduced-calorie mayonnaise

2 tsp each finely chopped fresh parsley and snipped fresh chives

Freshly ground black pepper, to taste

A few sunflower or pumpkin seeds (optional)

Optional toppings:

115–150g (4–51/2oz) leftover cooked cold skinless, boneless chicken or turkey, or  cooked cold lean pork, cut into strips or pieces

Or

115–150g (4–51/2oz) of tinned tuna in spring water (drained), or cooked cold (skinless) fresh fish fillets, such as salmon or mackerel (flaked)

Or

85g (3oz) cooked broad beans (cook for a few minutes until tender, then plunge into cold water to keep the colour, drain again), or your favourite canned beans, drained

Or

2 large hard-boiled eggs, cooled, shelled and each cut into quarters

Related Recipes

See more recipes
Mushroom and steak stroganoff

Beef and mushroom stroganoff

This is a tasty and healthy twist on the classic Russian winter warmer, using lean sirloin steak

Try this recipe
Beef and butternut squash moussaka

Beef and butternut squash moussaka

Use low-fat yoghurt and reduced-fat cheese to make a delicious and healthier white sauce to top this lovely moussaka.

Try this recipe
Tuna and sweetcorn pasta bake

Tuna and sweetcorn pasta bake

This pasta bake is a quick and easy meal the whole family can enjoy, with crunchy sweetcorn and a creamy cheese sauce.

Try this recipe
See more recipes
To find out more, or to support British Heart Foundation’s work, please visit www.bhf.org.uk. You can speak to one of our cardiac nurses by calling our helpline on 0808 802 1234 (freephone), Monday to Friday, 9am to 5pm. For general customer service enquiries, please call 0300 330 3322, Monday to Friday, 9am to 5pm.

British Heart Foundation is a registered Charity No. 225971. Registered as a Company limited by guarantee in England & Wales No. 699547. Registered office at Greater London House, 180 Hampstead Road, London NW1 7AW. Registered as a Charity in Scotland No. SC039426