Garden Salad


  • 100g tomato medley mix
  • OR 100g cherry tomatoes
  • 1 tbsp olive oil
  • 2 tsp lemon juice
  • 1 pinch salt
  • 40g rocket (~ ¼ bag)
  • OR 40g spinach
  • OR 40g lettuce
  • 1/4 red onion (small)
  • 1/2 cucumber (medium)
  • 1 tsp basil (optional)
  • 1/2 carrot (medium)
  • 1/4 red capsicum
  • 1/4 can chickpeas
  • 30g cheddar cheese
  • protein of your choice (tuna, salmon, chicken or leftover meat all work well)
  • cooked quinoa/brown rice


  • Prep Ingredients: Slice tomatoes in half, slice capsicum, dice red onion and cucumber, rinse and drain chickpeas, grate or cube cheese and grate or ribbon carrot. Chop the basil.
  • In a medium bowl, place the tomatoes, oil, lemon juice, salt flakes and toss to coat. Set aside to marinate for at least 10 mins (if able). Check the seasoning and add more lemon juice or salt, if necessary.
  • In a bowl, toss the rocket, onion, cucumber, basil, carrot, capsicum, chickpeas and cheese with the marinated tomatoes.
  • Season with salt and pepper.

If making this ahead to take to work, place the tomatoes in the bottom of the container, then the chickpeas & onion, then the carrot & capsicum and then top with the rocket and cheese. This will minimise any sogginess!

FODMAP adaptation:
Swap medley or cherry tomatoes for common tomato.
Omit onion from the recipe.

Dairy free adaptation:
Omit the cheese, or add a dairy-free cheese alternative if you wish.

Can’t have tomatoes?
Replace with more capsicum instead 🙂