Thursday, October 28
06:10 PM

Sumptuous salads make light lunches

28 Sep 2021 sumptuous salads

When you want to have a light lunch but simply cannot do without proteins, why not combine your veggies with proteins while staying away from carbs? Sumptuous salads can let you have the best of both worlds. Check out some samples:

Chicken Salad


800g boneless, skinless chicken breasts

½ cup sliced almonds

1 cup mayonnaise

1tbsp dijon mustard

1 cup red grapes – quartered

2 stalk celery – diced

3 spring onions – chopped, green and white parts

2tbsp chopped parsley

1tbsp chopped tarragon

Juice of 1 lemon

Salt and pepper, to taste


Season the chicken with salt and poach it in a pot of boiling water. Remove and set aside to cool. Then chill in the fridge for 30 minutes and chop up into 1-2cm pieces. Slice and dice the celery, green onion, grapes, parsley and tarragon. Add all ingredients to a mixing bowl along with the mayonnaise, Dijon mustard, and lemon juice. Season with salt and pepper. Mix everything together until it’s well combined. Let it chill in the fridge until you’re ready to serve. It can be spread between slices of bread and eaten as a sandwich or all by itself in a bowl. This is one of the most sumptuous salads.

Tuna Salad

2 150g cans of tuna (solid)

¼ cup mayonnaise

1 stalk of celery – diced

2tbsp diced red onion

1-2tbsp chopped parsley, chives and other herbs

½tbsp Dijon mustard

Salt and pepper, to taste


Drain the liquid from the tuna cans and roughly chop up. Then, add the tuna, mayonnaise, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl. Stir all of the ingredients together until well combined. Enjoy the tuna salad plain out of a bowl, wrapped up in lettuce, or in a sandwich.

Egg Salad

sumptuous salads - egg salad


6 eggs

¼ cup red onion – minced

¼ cup mayonnaise

1tbsp Dijon mustard

2tbsp parsley – finely diced

2tbsp chives – finely diced

1tsp lemon juice

Salt and pepper, to taste


Boil the eggs for 12-15 minutes, transfer to an ice water bath for a few minutes to stop the cooking process and cool. Peel and chop up the hard boiled eggs to desired chunks. Then add the eggs, red onion, chives, parsley, mayonnaise, Dijon mustard, and lemon juice to a bowl and stir all ingredients together. Season with salt and pepper and serve in a bowl, in a sandwich, or in a wrap. This one’s different from other sumptuous salads.


Grilled Shrimp Salad


For the shrimp

500g shrimp – peeled and deveined

2tbsp chopped parsley

2 cloves fresh garlic – minced

1tbsp lemon zest

3tbsp olive oil,

½tsp salt

For the salad

3 hearts of romaine – sliced down the center with end intact

2 ears of corn – husked

2 bell peppers – any colour

1 cucumber – diced

1 large avocado – diced

2 cups halved grape tomatoes

For the dressing

1tbsp Dijon mustard

2tbsp white vinegar

1-2tbsp honey

⅓ cup olive oil


Shrimp: Add the parsley, garlic, lemon zest, olive oil and salt in a bowl. Add the shrimp and stir to combine. Let it marinate for 10-15 minutes while you chop all the veggies and prepare the dressing. Place 4-6 shrimp on wooden skewers before grilling.

Vinaigrette: Whisk together the mustard, vinegar, and 1tbsp of honey with a pinch of salt. Continue whisking as you stream in the olive oil. Taste and adjust with 1tbsp of honey, if you prefer it sweeter.

Grilling: Preheat the grill and spray with cooking spray, if desired. Grill time will vary for the ingredients so start with the corn. Spray the corn with cooking spray, season with a pinch of salt and roast, turning every 4-5 minutes for about 15-18 minutes total.

Add the whole bell pepper next and grill for 1 minute or longer if you’d like it to char a bit. Add the shrimp skewers near the end of cooking time, they’ll take about 2-3 minutes per side. Spray the romaine hearts with cooking spray and sprinkle with a tiny pinch of salt – grill for about 2-3 minute son each side.

Assemble: Add the chopped cucumbers, avocados, and tomatoes to a large salad bowl. Remove the stem from the romaine hearts and chop. Chop the corn kernels off the cob. Dice the bell pepper. Add all the ingredients to the bowl and toss with the dressing. Serve immediately and enjoy one of the most interesting sumptuous salads.

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