Spring Salads To Include In Your Week

Spring is here and salads become a tempting lunch option after all that winter soup. 

We have sources simple and tasty salads that will add some spring to your step.

Roasted carrot falafel salad with citrus tahini dressing by 'She Loves Eating':


  • 4 cups diced carrots

  • 1 teaspoon olive oil, plus more for cooking with

  • 1 3/4 teaspoon salt, divided

  • 1/4 teaspoon black pepper

  • 2 1/2 cup cooked chickpeas

  • 2 tablespoons flour, gluten free if necessary

  • 1/8-1/4 teaspoon cayenne pepper, depending on your heat level

  • 1 1/2 teaspoon cumin

  • 2 cloves garlic, minced

  • 2/3 cup cilantro leaves

Citrus tahini dressing:

  • 1/2 cup tahini

  • 3 tablespoons fresh lemon juice

  • 3 tablespoons fresh orange juice

  • 1/2 teaspoon lemon zest

  • 1/2 teaspoon orange zest

  • 1 clove garlic, minced

  • 3-6 tablespoons water, depending on how thick you would like the dressing

  • 1/2 teaspoon salt

Salad Ingredients:

  • 6 cups spring mix, or desired lettuce

  • 1/4 small red onion, thinly sliced

  • 1 cup sliced cucumber

  • 1 cup sliced cherry tomatoes

  • 1/2 cup crumbled feta cheese


  1. Preheat the oven to 400 degrees Fahrenheit. Place diced carrots on a large sheet pan and drizzle with olive oil and season with 3/4 teaspoon salt and 1/4 teaspoon pepper. Toss to coat and roast for about 25 minutes, until carrots are fork tender. Let cool for a few minutes.

  2. Add the rest of the falafel ingredients plus the carrots to a food processor and process for 30 seconds – 1 minute, until everything is mixed together. You can leave it however chunky you would like. Scoop mixture into a bowl and refrigerate for 30 minutes.

  3. Remove mixture from the refrigerator and, using your hands, form into small balls or disks, about 1 tablespoon per ball. Place falafels on a sheet pan lined with wax or parchment paper and refrigerate for another 30 minutes.

  4. Heat a large pan to medium heat and add 1 teaspoon olive oil. Place falafels into the pan and cook for about 3-5 minutes on each side, until browned and heated through.

  5. Assemble the salad either in a large bowl or smaller serving bowls by layering lettuce, onion, cucumber, tomatoes, feta, falafels, and dressing with desired amount of dressing.


Greek lemon, garlic chicken salad by 'Cafe Delites':

  • 2 large skinless boneless chicken breasts , halved to make four fillets
  • 4 Flatbreads (store bought or use this recipe for homemade)
Marinade / Dressing:
  • 1/4 cup olive oil
  • 1/4 cup lemon juice (juice of 1 lemon)
  • 1 tablespoon red wine vinegar
  • 2 teaspoons minced garlic (or 2 large garlic cloves, minced)
  • 2 tablespoons dried oregano
  • 1 teaspoon salt
  • Cracked pepper
For the tazatziki: (you can also buy ready made)
  • 1 cup plain Greek yogurt
  • 1 tablespoon olive oil
  • 1 lebanese cucumber , peeled, deseeded and grated
  • 1 clove of garlic , minced
  • 1 tablespoon lemon juice
  • Pinch of salt
For the salad:
  • 3 lebanese cucumbers , halved lengthways and sliced thick
  • 250 g | 8 oz cherry tomatoes (or grape tomatoes)
  • 1 green pepper (capsicum), deseeded and sliced
  • 1/2 red onion , sliced thinly
  • 7 oz | 200 g marinaded Feta cheese , cubed
  • 1/2 cup (3 oz | 80 g) pitted Kalamata olives


  1. Whisk together all the marinade / dressing ingredients in large, shallow dish. Pour out 1/3 cup to use as the dressing; reserve in the refrigerator for later.

  2. Add the chicken to the marinade and evenly coat; cover and allow to marinade for 30 minutes or overnight in the refrigerator.

  3. While chicken is marinading, prepare tzatziki: combine tzatziki ingredients in a bowl and mix well. Cover and refrigerate until ready to serve. Toss salad ingredients together and divide between four plates. Prepare flatbreads using this recipe, or warm store bought flatbreads on a pan over low heat until soft and warmed through. Transfer to warmed plates.

  4. Heat a large grill pan / skillet over medium-high heat. Remove the chicken from the marinade and add to the pan. Sear until the chicken is cooked through, about 5-6 minutes each side (total cook time of 10 to 12 minutes).

  5. Remove chicken from the pan; allow to rest for 5 minutes. Slice thickly and arrange on salad. Slice each flatbread into four pieces and arrange on salad plates. Drizzle with the reserved dressing and serve with the tzatziki.


Grilled vegetable salad with poppy seed dressing by 'Taste of home':


  • 2 tablespoons canola oil

  • 1 tablespoon cider vinegar

  • 2 teaspoons sugar

  • 1/2 teaspoon grated onion

  • 1/2 teaspoon poppy seeds

  • 1/4 teaspoon ground mustard

  • Dash salt


  • 1 small zucchini, cut into 3/4-inch pieces

  • 1 small sweet yellow pepper, cut into 1-inch pieces

  • 2/3 cup cherry tomatoes

  • 2 teaspoons olive oil

  • 1/4 teaspoon salt

  • 1/8 teaspoon freshly ground pepper

  • 2 teaspoons minced fresh basil

  • 2 teaspoons minced fresh parsley

  • 1 teaspoon minced fresh thyme


  1. In a small bowl, whisk the first seven ingredients until blended. Refrigerate until serving.

  2. In a large bowl, combine zucchini, yellow pepper and tomatoes. Add oil, salt and pepper; toss to coat. Transfer to a grill wok or an open grill basket; place on grill rack. Grill, covered, over medium-high heat 10-12 minutes or until vegetables are crisp-tender, stirring occasionally.

  3. Transfer vegetables to a serving bowl; sprinkle with herbs. Serve with dressing.