Salads with substance

We all know that salads are healthy, but for too long these limp bowls of lettuce have left us hungry for more. Well, no longer! With the addition of some extra nutritious and filling ingredients, you can enjoy a colourful, vibrant bowl of deliciousness for lunch that is well balanced and ticks off many of your five a day. Try these ideas, packed with goodness and lots of complex carbohydrates, which will keep you going right through until dinnertime.

Spiced sweet potato and cannellini bean salad (pictured)
Chop sweet potato into small chunks, then toss with oil, paprika and seasoning. Spread out on a baking sheet and roast in a medium oven until golden and tender. Meanwhile, make a dressing by whisking together lemon juice, oil and some finely chopped red chilli, then toss this with drained tinned cannellini beans and halved cherry tomatoes. Stir through the sweet potato, some baby spinach and a little sliced red onion, plus some nuts or seeds if you like.

Carrot, red lentil and feta salad
Chop carrots into small chunks, then spread over a baking sheet with some red onion wedges. Mix olive oil with some cumin and seasoning and drizzle over the veg, tossing gently to combine. Cook red lentils according to pack instructions until they are tender but still holding their shape, with a little bite. Mix with the roasted veg and some finely chopped fresh parsley (optional), then scatter with crumbled feta. Make a dressing by whisking together a squeeze of fresh orange juice, olive oil, some white wine vinegar and a little honey, and drizzle over the salad to serve.

Chopped chicken salad
Chop avocado, tomatoes, cucumber and peppers into small cubes, then layer up in a bowl with some shredded lettuce, drained tinned sweetcorn and cooked brown rice. Whisk together Greek yogurt with a little lemon juice, crushed garlic and seasoning, and drizzle over to serve.

Prawn and mango salad
Cut courgette into thin ribbons and griddle until tender and slightly charred. Toss with some cooked wholewheat noodles or spaghetti, thin strips of carrot, cooked prawns and chopped mango. Make a dressing with some finely chopped red chilli, a splash of white wine vinegar, honey and olive oil, plus chopped fresh coriander and mint (optional).