Mediterranean pasta salad

Spicy Italian sausages are the hidden delight in this traditional Mediterranean salad. 

Preparation Time

10 minutes

Cooking Time

10 minutes

Ingredients (serves 4)

• 250g San Remo Large Shells No. 29
• 4 Italian-style sausages
• 2 green zucchini, halved lengthways, thinly sliced crossways
• 100g bought chargrilled capsicum, drained on paper towel, thinly sliced
• 180g (1 cup) sun-dried tomatoes drained on paper towel, thickly sliced
• 145g (1 cup) pitted kalamata olives
• 150g feta, crumbled
• 1/2 cup loosely packed finely shredded fresh basil
• 2 tbs olive oil
• 2 tbs red wine vinegar
• Salt & freshly ground black pepper

 

Method

1. Cook the San Remo pasta in a large saucepan of salted boiling water following packet directions or until al dente. Drain. Refresh under cold running water, then drain.
2. Meanwhile, heat a medium non-stick frying pan over medium-high heat. Add the sausages and cook, turning occasionally, for 5 minutes or until golden brown and cooked through. Transfer to a plate. Add the zucchini to the pan and cook, stirring occasionally, for 2 minutes or until tender. Remove from heat and set aside for 5 minutes to cool.
3. Thinly slice the sausages diagonally and place in a large serving bowl. Add the pasta, zucchini, capsicum, sun-dried tomato, olives, feta and half the basil, and gently toss to combine. Drizzle with the oil and vinegar, and season with salt and pepper. Gently toss to combine. Sprinkle with remaining basil and serve immediately.

Heirloom tomato salad

'Heirloom' tomato varieties (grown from seed passed down for hundreds of years) come in many colours, shapes and sizes, and have great flavour compared to many commerical varieties. Look out for tomatoes such as ox-heart, Black Russian, and Chef's Choice at growers' markets and some greengrocers, or pay a visit to the nursery and grow them yourself over summer. 

Ingredients (serves 6)

• 1kg mixed heirloom tomatoes, sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tbs red wine vinegar
• Pinch of caster sugar
• Small basil leaves, to garnish

 

Method

1. Lightly whish the olive oil, vinegar and sugar. Season well with salt and pepper. Lay tomatoes on a platter, drizzle the dressing over and scatter with basil.

Classic Greek salad

Write a classic - shopping list - and enjoy this 'timeless' Greek salad. 

Ingredients (serves 4)

• 1 1/2 tablespoons olive oil
• 1 1/2 tablespoons lemon juice
• 1 garlic clove, crushed
• 2 tablespoons chopped fresh oregano leaves
• 250g cherry tomatoes, halved
• 1 large Lebanese cucumber, quartered lengthways, chopped
• 1 small red onion, chopped
• 1 small red capsicum, chopped
• 1/2 cup kalamata olives
• 100g Greek feta cheese

 

Method

1. Place oil, lemon juice, garlic and oregano in a screw-top jar. Season with salt and pepper. Secure lid. Shake to combine.
2. Combine tomato, cucumber, onion, capsicum and olives in a large bowl. Top with feta. Drizzle with oil mixture. Serve.

 

Notes

Serve with: Grilled sausages, kebabs or lamb chops or cutlets.
Tip: If fresh oregano is unavailable, use 1 1/2 teaspoons dried oregano instead.
Greek feta cheese has a slightly firm, crumbly texture, unlike Danish feta, which is soft and creamy. Traditionally served as a whole piece on top of Greek salad, you could also cut feta into cubes and toss through the salad.

Tuna brown rice salad

Ingredients (serves 4)

• 450g packet brown rice in
• 2 1/2 minutes
• 310g can corn kernels, drained
• 250g cherry tomatoes, quartered
• 425g can tuna in springwater, drained, flaked
• 6 green onions, thinly sliced
• 1/4 cup 100% fat-free French salad dressing

 

Method

1. Microwave rice following packet directions. Transfer to a large bowl. Using a fork, stir to separate grains. Set aside for 5 minutes to cool.
2. Add corn, tomato, tuna and three-quarters of the onion to rice. Season with salt and pepper. Add dressing. Toss to combine. Serve topped with remaining onion.

 

Notes

Budget tip: Use 4 cups cooked brown rice instead of instant rice and save around $2.68 in total.
Variation: You could use balsamic dressing instead of French.

Wasabi-coated salmon with cucumber salad

Ingredients (serves 4)

• 1 telegraph cucumber, halved lengthways, seeds scooped out, thinly sliced
• 2 cups (160g) bean spouts, trimmed
• 1/2 loosely packed cup coriander leaves
• 1/2 loosely packed cup mint leaves
• 1 small red onion, thinly sliced
• 1 tsp fish sauce
• 2 tbs sweet chilli sauce
• 1 tbs lime juice, plus lime wedges to serve
• 1/4 cup (60ml) peanut oil
• 150g wasabi peas (see note), ground to fine powder in a food processor or spice grinder
• 1/2 cup (75g) plain flour
• 2 eggwhites, lightly frothed
• 4 x 180g skinless salmon fillets, pin-boned

 

Method

1. Place cucumber, sprouts, herbs and onion in a bowl. Combine sauces, juice and 1 tbs oil in another bowl. Set both aside.
2. Mix ground peas with flour in a shallow bowl, and place eggwhite in another bowl. Season fish with salt, then dip in eggwhite, followed by pea mixture to coat well.
3. Heat remaining 2 tbs oil in a large non-stick frypan over medium heat. Cook fish for 2-3 minutes each side until golden (if browning too quickly, transfer to a 180°C oven for 2-3 minutes to finish cooking). Toss salad with dressing, then serve with the fish and lime wedges.

 

Notes

• From Asian food shops.

Orange salad

Ingredients (serves 8)

• 4 large oranges, peeled, pith removed and discarded, sliced into 2cm rounds
• 1 red onion, finely sliced
• 3 tbs finely chopped flat-leaf parsley
• 1/4 cup (60ml) olive oil
• 1 tbs orange juice
• 2 tsp orange blossom water*
• 2 tbs slivered pistachios, to serve

 

Method

1. Lay oranges on a platter. Sprinkle with onion and parsley. Combine oil, juice and blossom water and season. Dress salad just before serving and season with freshly ground pepper. Garnish with nuts.

 

Notes

• * From gourmet food stores and selected supermarkets.

'Vegiladas' with rice and corn salad

Try this vegetarian enchilada creation that is rich, satisfying and budget friendly! 

Ingredients (serves 4)

• 300g packet Sanitarium Vegie Delights vegie mince
• 400g can red kidney beans, drained, rinsed
• 375g jar enchilada sauce
• 12 flour tortillas
• 1 cup grated tasty cheese

• Rice and corn salad

• 1/2 cup long-grain white rice
• 310g can corn kernels, drained
• 3 green onions, thinly sliced
• 1/3 cup fresh coriander leaves, chopped
• 1 tablespoon lime juice

 

Method

1. Preheat oven to 180°C/160°C fan-forced. Lightly grease a 5cm-deep, 25cm x 35cm (base) baking dish. Break vegie mince into a bowl. Add beans. Reserve 1/2 cup enchilada sauce. Add remaining sauce to mince mixture. Stir to combine.
2. Heat a frying pan over medium heat. Add 1 tortilla. Cook for 10 seconds each side or until softened. Transfer to a flat surface. Top with ¼ cup mince mixture. Roll up to enclose filling. Place, seam side down, in prepared dish. Repeat with remaining tortillas and mince mixture.
3. Spread reserved sauce over centre of tortillas. Sprinkle with cheese. Bake for 20 to 25 minutes or until cheese has melted.
4. Meanwhile, make salad Cook rice in a saucepan of boiling water for 10 minutes or until tender. Drain. Place rice, corn, onion, coriander and lime juice in a bowl. Season with salt and pepper. Toss to combine. Serve enchiladas with rice salad.

Notes

You could add 1 small red capsicum, diced, to the rice salad in step 4 for extra flavour.

Strawberry and Feta Salad

 

 

Ingredients

• 1 cup slivered almonds
• 2 cloves garlic, minced
• 1 teaspoon honey
• 1 teaspoon Dijon mustard
• 1/4 cup raspberry vinegar
• 2 tablespoons balsamic vinegar
• 2 tablespoons brown sugar
• 1 cup vegetable oil
• 1 head romaine lettuce, torn
• 1 pint fresh strawberries, sliced
• 1 cup crumbled feta cheese

Directions

1. In a skillet over medium-high heat, cook the almonds, stirring frequently, until lightly toasted. Remove from heat, and set aside.
2. In a bowl, prepare the dressing by whisking together the garlic, honey, Dijon mustard, raspberry vinegar, balsamic vinegar, brown sugar, and vegetable oil.
3. In a large bowl, toss together the toasted almonds, romaine lettuce, strawberries, and feta cheese. Cover with the dressing mixture, and toss to serve.

Amount Per Serving  Calories: 378 | Total Fat: 34.3g | Cholesterol: 22mg