Salads are a good way to include fresh, seasonal produce and get you more grams of protein while savouring different flavours. Also, there’s more to salad dressings than spinach, juicy tomatoes, creamy avocado, chickpeas, and brussels sprouts!
We bring you lunch salad recipes that come from different countries around the world. This means each recipe blends unique flavours and textures and will let you discover different ingredients and secrets of how flavours merge together in different parts of the world.
From the Mediterranean to spicy tastes from Thailand to the Italian flavours to the mixed palates of India, these salads offer a fresh and delicious way to enjoy lunch. We made a list of 10 lunch salad recipes inspired by different cultures. Explore these lunchtime salad recipes featuring bright vegetables, tasty dressings, and fresh herbs. Behold as these healthy lunchtime salads make your afternoon snacking exciting and colourful.
A colorful salad bar with a variety of fresh vegetables fruits and dressings
You can choose something light and tangy or go for a filling meal that’s rich in protein. Let’s begin!
1. Greek Salad – A Mediterranean delight
a bowl of greek salad filled with cheese tomatoes and several other veggies
Transport yourself to the sunny beaches of Greece with this classic geek salad. A belly-filling lunch salad, it’s an important part of Mediterranean food and it is packed with fresh flavours and many textures.
Ingredients:
- Tomatoes
- Cucumbers
- Red onion
- Kalamata olives
- Feta cheese
- Green bell pepper
- Extra virgin olive oil
- Oregano
- Salt
- Pepper
- Red wine vinegar (optional)
Recipe instructions:
Step 1: In a large bowl, combine sliced cucumbers, thinly sliced red onion, diced green bell pepper, and Kalamata olives.
Step 2: Gently mix in the crumbled or cubed feta cheese.
Step 3: Drizzle the salad with extra virgin olive oil. Sprinkle it with oregano, salt, and pepper to taste. Add a splash of red wine vinegar if using.
Step 4: Gently toss all the ingredients together until well combined. Serve immediately and enjoy your fresh, flavourful Greek salad!
The salad is not only delicious, but you can eat it with another dish, like grilled chicken to make chicken salad or even fish, for a hearty meal.
2. Caesar Salad – An Italian classic with a twist
freshly prepared caeser salad with lettuce parmesan cheese and many other ingredients
No food adventure feels whole without a taste of Italy. The Caesar Salad is a classic dish that comes from Italian-American cooking and is one of the best lunch salad recipes, and never fails to make a great impression.
Ingredients:
- Romaine Lettuce
- Croutons
- Parmesan Cheese
- Caesar Dressing (made with egg yolk, olive oil, lemon juice, anchovies, garlic, Dijon mustard, and Worcestershire sauce)
- Garlic
- Black Pepper
- Lemon (optional)
- Anchovies (optional)
Recipe instructions:
Step 1: Start with a bed of fresh romaine lettuce in a large bowl.
Step 2: Sprinkle in crunchy croutons and a generous amount of salty Parmesan cheese and then get started with the caesar dressing.
Step 3 (Optional): For extra protein, top the salad with grilled chicken slices and add black pepper, garlic, lemon and Anchovies.
Now, all you have got to do it toss everything together and serve immediately. You can enjoy it as a hearty meal with chicken or a tasty vegetarian option without it.
3. Thai Mango Salad – A sweet and spicy adventure
a popular lunch salad recipe thai mango salad in a plate with additional fruits and vegetables
Taking a detour through Southeast Asia, you must at least once in your lifetime try the Thai Mango Salad. It’s a bright and colourful mix of sweet, spicy, sour, and salty flavours that mix well together to create a vibrant mix.
Ingredients:
- Green Mango
- Carrots
- Red Bell Pepper
- Red Onion
- Fresh Cilantro
- Fresh Mint
- Peanuts (or Cashews)
- Lime Juice
- Fish Sauce
- Sugar (or Palm Sugar)
- Red Chili (or Chili Flakes)
- Garlic
Recipe instructions:
Step 1: In a large bowl, combine the julienned green mango, julienned carrots, thinly sliced red bell pepper, and red onion.
Step 2: Mix in the chopped fresh cilantro and mint. Sprinkle the roasted peanuts or cashews on top for added crunch.
Step 3: In a small bowl, whisk together lime juice, fish sauce, sugar or palm sugar, finely chopped red chili or chili flakes, and minced garlic until the sugar is dissolved.
Step 4: Pour the dressing over the salad ingredients. Toss everything together until well-coated with the dressing.
You can now transfer the salad to a serving dish. Garnish with extra peanuts or cashews and herbs, if desired. Enjoy your fresh and tangy Thai mango salad!
4. Indian Kachumber Salad – A crunchy mix of freshness
cucumber tomato and onion rich Indian salad is ready to eat with all sorts of foods
Almost in every home in India, salad is a staple with lunch and dinner. But this version of lunch salad recipes offers a bright and fresh side dish to the food. Made with fresh vegetables and ingredients it gives you more fibre to your diet.
Ingredients:
- Cucumbers
- Tomatoes
- Red onion
- Green chilli (optional)
- Fresh cilantro
- Lemon juice
- Salt
- Black pepper
- Cumin powder (optional)
- Chaat masala (optional)
Recipe instructions:
Step 1: In a large bowl, add the diced cucumbers, diced tomatoes, and finely chopped red onion.
Step 2: (Optional): If you like some heat, add finely chopped green chilli to the bowl.
Step 3: Add chopped fresh cilantro for a burst of flavour.
Step 4: Drizzle lemon juice over the vegetables. Add salt and black pepper to taste.
Step 5(Optional): Sprinkle cumin powder and chaat masala for extra flavour, if desired.
Now, you must gently toss everything together until well-mixed. Serve immediately as a refreshing side dish or enjoy it on its own!
5. Mexican Bean Salad – A colourful veggie fiesta in a bowl
freshly made mexican bean salad fused with red and black beans tomatoes onions and many more ingredients
Enjoy your lunch break with a delicious Mexican Bean Salad, which is bright enough to light up your day with taste and colours, different textures, and plenty of flavours inspired by Mexican cuisine.
Ingredients:
- Black Beans
- Kidney Beans
- Corn
- Red Bell Pepper
- Green Bell Pepper
- Red Onion
- Fresh Cilantro
- Cherry Tomatoes (optional)
- Avocado (optional)
- Lime Juice
- Olive Oil
- Cumin
- Chili Powder
- Salt
- Black Pepper
Recipe instructions:
Step 1: In a large bowl, mix the black beans, kidney beans, corn, diced red bell pepper, diced green bell pepper, and finely chopped red onion.
Step 3: Mix in the chopped fresh cilantro. If using, add halved cherry tomatoes and diced avocado for extra freshness and flavour.
Step 3: In a small bowl, whisk together lime juice, olive oil, cumin, chilli powder, salt, and black pepper until well combined.
Step 4: Pour the dressing over the bean and vegetable mixture. Toss gently until everything is evenly coated.
You can serve immediately or let it chill in the refrigerator for 15-30 minutes to allow the flavours to meld together. This salad is not only tasty; it is also very versatile, as you can enjoy it as a light lunch on its own.
6. Japanese Seaweed Salad – A taste of the ocean
white plate filled with green Japanese seaweed salad besides two chopsticks balanced on the corners
If you are looking for some hearty lunch salad recipes, try the Japanese Seaweed Salad that brings a fresh taste of the ocean. It mixes different textures coming from seaweeds, ginger and scallions and has rich flavours of soy sauce and several other ingredients.
Ingredients:
- Wakame Seaweed
- Cucumber (you can leave it out)
- Sesame Seeds
- Soy Sauce
- Rice Vinegar
- Sesame Oil
- Sugar
- Red Chili Flakes (you can leave it out)
- Fresh Ginger (you can leave it out)
- Scallions (you can leave it out)
Recipe instructions:
Step 1: Soak the wakame seaweed in water for 5-10 minutes or until it rehydrates and softens. Drain well and squeeze out excess water. Cut into bite-sized pieces if needed.
Step 2: Thinly slice the cucumber and scallions, and grate the fresh ginger if using. Set aside.
Step 3: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, sugar, and red chilli flakes (if using) until the sugar dissolves.
Step 4: In a large bowl, mix the rehydrated wakame seaweed, cucumber slices, scallions, and ginger.
Step 5: Pour the dressing over the salad and toss gently to combine.
In the end, you can sprinkle with sesame seeds and toss again. Serve immediately for a fresh and healthy Japanese seaweed salad!
7. French Niçoise Salad – A harmony of flavours
French Niçoise Salad is ready to eat and served on a white plate with a golden fork on the side
The beauty of a French Niçoise Salad is that it can become a full classic meal and rich in Mediterranean flavours. Combining fresh ingredients and protein this is another one of the lunch salad recipes featuring bright colours making everything not only tasty but also attractive.
Ingredients:
- Tuna
- Hard-Boiled Eggs
- Green Beans
- Potatoes
- Cherry Tomatoes
- Black Olives
- Anchovies (optional)
- Red Onion
- Capers
- Lettuce or Mixed Greens
- Olive Oil
- Red Wine Vinegar
- Dijon Mustard
- Garlic (optional)
- Fresh Herbs (like parsley, basil, or thyme)
Recipe instructions:
Step 1: Boil the potatoes until tender, then cool and slice them. Blanch the green beans in boiling water for 2-3 minutes, then plunge them into ice water to keep them crisp. Halve the cherry tomatoes and thinly slice the red onion.
Step 2: If using fresh tuna, sear it in a hot pan with olive oil for 1-2 minutes on each side. If using canned tuna, drain it well.
Step 3: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic (if using), and chopped fresh herbs. Season with salt and pepper to taste.
Step 4: On a large serving platter or in a bowl, layer the lettuce or mixed greens. Arrange the boiled potatoes, blanched green beans, cherry tomatoes, black olives, capers, red onion, and hard-boiled egg halves around the platter.
Step 5: Place the tuna (seared or canned) in the centre of the salad. Add anchovies on top if you like.
Now, drizzle the dressing evenly over the salad and garnish with additional fresh herbs if desired.
8. Middle Eastern Tabbouleh – A refreshing parsley salad
A bowl of Middle Eastern Tabbouleh salad made with finely chopped parsley tomatoes cucumbers and bulgur wheat tossed in a tangy lemon olive oil dressing
Let’s travel to the majestic Middle East with this tasty Tabbouleh Salad. Packed with fresh herbs and a strong lemon taste this salad is popular in Levantine cooking and is a great source of fresh parsley and mint.
Ingredients:
- Parsley
- Bulgur wheat
- Tomatoes
- Cucumbers
- Mint
- Green onions (or scallions)
- Lemon juice
- Olive oil
- Salt
- Black pepper
Recipe instructions:
Step 1: Place the bulgur wheat in a bowl and cover it with hot water. Let it soak for about 15-20 minutes, or until it softens and absorbs the water. Drain any excess water and fluff the bulgur with a fork.
Step 2: Finely chop the parsley and mint. Dice the tomatoes and cucumbers. Chop the green onions (scallions).
Step 3: In a large mixing bowl, combine the soaked bulgur wheat, chopped parsley, mint, tomatoes, cucumbers, and green onions.
Step 4: In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
Step 5: Pour the dressing over the bulgur wheat and vegetable mixture. Toss everything together gently to combine.
You should let the tabbouleh sit for about 15-20 minutes to allow the flavours to meld together and enjoy it.
9. South African Chakalaka Salad – A spicy treat
A vibrant South African Chakalaka salad featuring a colorful mix of vegetables like tomatoes peppers carrots and onions simmered in a spicy tomato based sauce
Make your lunch exciting with a taste of South Africa by trying Chakalaka Salad. A salad that is bright and full of different flavours, the chakalaka salad combines fresh vegetables and beans, with just the right level of spice. This creates a meal that is both tasty and satisfying.
Ingredients:
- Baked beans
- Carrots
- Green bell pepper
- Red bell pepper
- Onion
- Tomato
- Garlic
- Ginger
- Curry powder
- Chili peppers (optional)
- Tomato paste
- Vinegar
- Salt
- Black pepper
Recipe instructions:
Step 1: In a large pan, heat some oil over medium heat. Add the chopped onion, minced garlic, and minced ginger. Sauté until the onions are soft and translucent.
Step 2: Add the diced green and red bell peppers to the pan. Cook for about 3-4 minutes until they begin to soften.
Step 3: Add the grated carrots and diced tomatoes to the pan. Stir well and cook for another 3-4 minutes until the carrots start to soften.
Step 4: Add curry powder and chopped chilli peppers (if using) to the mixture. Cook for 2-3 minutes, stirring continuously to release the spices’ aroma.
Step 5: Stir in the tomato paste and a splash of vinegar. Mix well and cook for 2 minutes, allowing the flavours to blend.
Step 6: Pour in the baked beans and mix everything thoroughly. Season with salt and black pepper to taste.
Step 7: Reduce the heat and let the mixture simmer for 10-15 minutes, stirring occasionally, until it thickens and all the flavours are well combined.
You should allow the chakalaka to cool slightly before serving. It can be served warm or at room temperature as a side dish, salad, or relish.
10. Australian Beetroot Salad – A Sweet and Earthy Mix
A vibrant Australian beetroot salad featuring thinly sliced beets tossed with feta cheese walnuts and a tangy vinaigrette
Enjoy the delicious and special flavours of Australia with a Beetroot Salad as it combines roasted beetroot with crunchy walnuts, tangy goat or blue cheese, and peppery arugula. Ultimately, you will get a wonderful mix of different textures and tastes.
Ingredients:
- Cooked beetroot
- Red onion
- Feta cheese
- Fresh mint or parsley
- Walnuts (optional)
- Lemon juice
- Olive oil
- Salt
- Black pepper
Recipe instructions:
Step 1: If not already done, cook and dice the beetroot. Allow it to cool.
Step 2: Thinly slice the red onion and set aside.
Step 3: In a large bowl, combine the diced beetroot, sliced red onion, and crumbled feta cheese.
Step 4: Mix in the chopped fresh mint or parsley.
Step 5(Optional): If using, toast the walnuts in a dry pan until lightly browned, then chop and add to the salad.
Step 6: In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper to taste.
After you have dressed the salad, gently toss to combine and transfer the salad to a serving dish and enjoy immediately or chill for a bit before serving.
What are the tips for perfect salad every time?
Choosing the right dressing is key as it can add to the healthy fats and nutrients you are getting from salad ingredients. Doing so can change your salad from just being okay to truly amazing. Here are some tips to make salads that taste good and look nice. This way, you can have a satisfying and tasty experience each time.
Dressing dos and don’ts
The dressing is very important for any salad. It adds flavour and helps blend all the ingredients together. A great dressing can make a salad stand out. So, it is important to get it just right.
When you make your dressings, start with good olive oil. This will be your base. After that, you have many options. A simple lemon vinaigrette is light and refreshing. It goes well with salads that have soft flavours. If you want something stronger, you can try a Dijon mustard vinaigrette.
The key thing is to taste while you mix. Change the seasoning and acidity to get a nice balance. The dressing should highlight the flavours of your salad, not hide them.
Balancing flavours and textures
A good salad is about mixing different textures and flavours. Every bite should feel like a fun surprise for your taste buds. To achieve this, choose your ingredients wisely. Think about how they will combine with each other.
Start with some crunchy lettuce, like romaine or iceberg. This adds a nice, crisp feel. Then, mix in different ingredients like dark leafy greens, broccoli, cauliflower, kale, etc. to create interesting textures. Creamy goat cheese makes it rich, and toasted almonds add a satisfying crunch. But you can also use yoghurt to create a nice and thick dressing for the salad.
Mix in different flavours to make it even better just like sweet cranberries add a nice sweetness. Lastly, you can try bacon, which brings a smoky touch and not to forget fresh herbs, like dill or basil, add a lovely scent.
Conclusion
Expand your cooking by trying these 10 lunch salad recipes from around the world. They offer fun flavours and textures. You can enjoy the fresh Greek Salad from the Mediterranean. Or, you can try the sweet and spicy Thai Mango Salad. There is a recipe for everyone.
Remember to balance your dressing and textures to make the perfect salad every time. Whether you want a light parsley salad or a spicy dish from South Africa, these recipes will satisfy your cravings. Enjoy a taste of the world on your plate. Upgrade your lunch with these tasty and healthy salad options. Enjoy your meal!
Frequently Asked Questions
Can I substitute any ingredients in these recipes to suit dietary restrictions?
Yes, you can! You can use different ingredients to match dietary needs or to avoid allergens. Many lunch salad recipes we have listed can be made differently by adding new ingredients and flavours. For those who follow a vegan diet, they can remove anything not required and add ingredients that are suitable.
How can I pack these salads for lunch on the go?
Invest in good food containers that have compartments. This keeps your ingredients apart and fresh. Put the dressing at the bottom. Then, add crunchy vegetables, protein, and gentle greens on top. This way, your portable salads will stay nice and crisp.
Are these salad recipes suitable for meal prep?
These salad recipes are perfect for meal prep. You can get the ingredients ready in advance. Keep them in airtight containers in the fridge. When you want to eat, just put your salads together. This saves you time and helps you stay healthy.
What are some tips for incorporating more salads into my diet?
Start by adding a small salad as a side dish with your meals. Choose fresh ingredients and experiment with different dressings and toppings. Be open to trying new salad mixes for a tasty and exciting experience.
How to ensure salads remain fresh until lunchtime?
- Keep ingredients like lettuce and herbs separate.
- Put them in airtight containers and add paper towels inside to soak up moisture.
- Pack the dressing in a different container.
- Mix it with the salad right before eating.
- This helps your veggies stay fresh and makes lunch taste even better.
