5 quick healthy & delicious salads from around the world

Dig into these easy, healthy, tongue-tickling salads that will leave you wanting more.

1. Corn Salad from Mexico
Serving size: 4

3 tbsp butter
2 cups boiled corn kernels
1 cup chopped zucchini
1 chopped red bell pepper
1 sliced jalapeno pepper
2 chopped spring onions
½ cup salsa
handful of chopped cilantro

In a large pan, melt the better over medium heat. Add the bell pepper, zucchini, corn, spring onions and jalapeno. Sauté the vegetables for a few minutes until they are tender. Then remove from the pan and refrigerate the veggies. Once they are chilled, add the salsa and cilantro.

Photograph: Mallory Dash/Flickr (Under Creative Commons License)

2. Caprese from Italy
Serving size: 4

2 cups balsamic vinegar
6 vine-ripe tomatoes
240 g mozzarella
8 fresh basil leaves
8 Kalamata olives (optional)
2 tbsp extra-virgin olive oil
salt and pepper to taste

In a saucepan, gently boil the balsamic vinegar over low heat. Boil for about 15 minutes till it has reduced and thickened. Set it aide to cool to room temperature. Slice the tomatoes and mozzarella into ¼ inch thick slices. Layer the tomatoes and mozzarella on a platter, adding basil leaves between each layer. Add the olives and drizzle on the balsamic reduction and then the extra-virgin olive oil. Season with salt and pepper and serve.

Photograph: Joel Mann/Flickr (Under Creative Commons License)

3. Gado Gado Salad from Indonesia
Serving size: 4

Ingredients for the gado gado sauce
1 tsp oil
100 g groundnuts
5 flakes garlic, chopped
5 red chillies
250 ml coconut milk
50 g grated jaggery
1 tbsp rice flour dissolved in a little water

Ingredients for the salad
8 blanched carrot batons
8 blanched long green beans cut into long pieces
8 blanched broccoli florets
8 boiled potato chunks/wedges
8 tomato slices
8 cucumber batons
8 sticks fried/baked tofu
8 leaves romaine lettuce

To make the gado gado sauce, heat the oil in a pan and add the groundnuts. Stir-fry until the groundnuts turn brown. Add the garlic and red chillies and stir-fry  some more. Remove from the heat and bring to room temperature. Then put it in a food processor and blend with half of the coconut milk and jaggery. Stir in the rest of the coconut milk. Transfer the mixture to a pan and simmer on medium heat. Keep cooking till the saunce becomes thick and the surface of the mixture starts to look oily. Add in the flour mixture. Keep on low heat for another 5 minutes till the sauce starts bubbling. Remove and set aside. Arrange all the ingredients for the salad on a large platter or in separate bowls. You can drizzle the gado dago sauce on top or serve it separately on the side.

Photograph: Paul /Flickr (Under Creative Commons License)

4. Greek Salad from Greece
Serving size: 4

1 small head of romaine lettuce torn into chunks
3 chopped vine-tomatoes
½ onion sliced/cubed
10 Kalamata/black olives
1 chopped cucumber
40 g feta cheese cut into chunks
1 chopped red/green/yellow bell pepper (optional)
10 ml vinegar
20 ml olive oil
10 ml lemon juice
1 tsp salt
1 tsp oregano
1 tsp white pepper powder

In a large bowl, toss together the romaine lettuce, tomatoes, onion, olives, cucumber, feta and bell pepper. In another bowl, whisk together the vinegar, olive oil, lemon juice, salt, oregano and pepper to make the dressing. Pour the dressing over the salad and toss.

Photograph: Susan Lucas Hoffman/Flickr (Under Creative Commons License)

5. Fattoush from Lebanon
Serving size: 4

Ingredients for the dressing
4 tsp ground sumac (soaked in 4 tsp warm water for 15 mins)
3 tbsp pomegranate molasses (can be substituted with pomegranate juice sieved after blending kernels)
3 tbsp lemon juice
2 minced garlic cloves
½ tsp dried mint
2 tsp white wine vinegar
¾ cup extra virgin olive oil
kosher salt

Ingredients for the salad
2 toasted pita breads broken in to small pieces
¼ cup extra-virgin olive oil
kosher salt to taste
3 chopped tomatoes (medium ripe)
6 sliced scallions
450 g cucumber cut lengthwise and quartered
2 cups parsley leaves
2 baby romaine lettuces
2 cups purslane leaves (can be substituted with more romaine lettuce)
1 cup mint leaves
salt to taste
pinch of ground sumac

In a bowl combine the sumac-water mixture with pomegranate molasses, lemon juice, garlic flakes, mint and vinegar. Slowly add the extra virgin olive oil, while continuously mixing. Blend the dressing well. Add salt. To make the salad, place the pita bread in a bowl and coat it with the oil. Add salt as per taste. In a separate bowl, mix together all the other salad ingredients, except the sumac. Add about half the dressing and toss the salad. Keep adding more dressing till you get the right balance. Add the pita bread to the salad and toss again. Sprinkle ground sumac on top.

Photograph: Michael Sean Gallagher/Flickr (Under Creative Commons License)