CALAMARI VEGETABLE SALAD: healthy, portable indulgence

Beautiful low-carb salad packed with nutritious ingredients...a real Dieters' Delight!

Chock full of protein, vitamins & minerals...and so attractive on the table!

'The dressing makes this salad extra special.' Taster

There is something about pre-cooked calamari rings that really appeals to the health-conscious.

For a start, it's delicious with a wonderful soft springy texture and pearlescent  'meat'. 

Calamari are also high in protein and chock full of vitamins and minerals, especially the B vitamins which help prevent depression.   

It's wallet-friendly (not frugal) in that there are no fish bones or scales...what you see is what you get.  And you often find '3-for...' offers of prepared seafood (packets of prawns or mixed seafood or calamari or all three) for an economical £10, compared to the stand alone price of £4.50 each.

Fresh calamari is also available at good fishmongers, who know exactly how to clean and prepare it.  But you will need to cook it with care - it turns rubbery in a heartbeat.  

67's Calamari Rice Salad has become a popular choice for the blog's followers, partly because it's no-cook.   

But this second take on calamari salad is for carb-phobes.  It has leaves as its base, lots of raw and lightly cooked veg, plenty of calamari rings and an exotic (but exquisite) dressing that elevates the salad to another level.

If you've never tried pre-cooked calamari before, this recipe is one to try.

Cost: around £5, depending on veggie drawer and/or leftovers

Feeds: 2-3

Ingredients:

140gm/5oz cooked calamari rings (67 used chargrilled)

80g/2.8oz salad leaves (67 used a package of Italian Style Salad)

3-4 golf-ball sized tomatoes, or equiv, sliced

2-3 in/6-7cm unpeeled cucumber, halved vertically & thinly sliced into half-moons

small handful lightly cooked cauliflower

small handful lightly cooked green beens

2-3 thinly sliced button or chestnut mushrooms

salt & pepper

Optional additions: thinly sliced radish, cooked peas; garnish of lemon or line wedges 

Dressing below

Method:

1. Layer tomato slices on a flat plate, spray lightly with olive oil, lightly salt; set aside
2. Wash and dry salad leaves (they'll keep better if you've leftovers for the next day); spread half in the bottom of a salad bowl
3. Layer cucumber, tomatoes & cooked veg on top; cover with half the calamari
4. Repeat.  DO NOT DRESS; serve with dressing on the side
5. Refrigerate until ready to eat; transfer to serving dishes

Exquisite Oriental Dressing (also appears in Salad Dressings)

2.5 tbsp olive oil
1.5 tbsp white wine, balsamic or apple cider vinegar OR medium sherry
1 tsp soy sauce, low-salt if poss
1/2 tsp toasted sesame oil
1/2 tsp lemon or lime juice
3/4 tsp fresh grated or 1/4 tsp dried garlic
1/4 tsp oregano

1 tbsp oyster or hoisin sauce

1/8 tsp pepper

scant 1/8 tsp chilli crisp or chilli flakes (opt)

Place all ingredients in a jar with a tight fitting lid; shake until ingredients emulsify; serve alongside - not on - salad

Comments:

'I love calamari and the dressing in this salad really makes it special. More, please.' Retired writer

Tip:

• If taking this salad to work in a mason jar or other container, place appropriate measure of dressing in the bottom and add salad.  Shake when ready to eat. 
• If you're on a budget, use only 100gm/3.5oz calamari and save the rest for another meal/snack 

Please leave a comment below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.