Craving a nutrient-dense salad that only takes 15 minutes to make? You’ve come to the right place…
When I ate a fully plant-based diet, this vegan salad was a go-to for me almost every week. It offers a vibrant array of colors as well as a crunch and tang that makes my mouth water just thinking about it. With a blend of mixed greens, cherry tomatoes, cucumber, bell pepper, red onion, chickpeas, and sunflower seeds, your flavor and texture bases are covered. Add all that to a bright vinaigrette and you’ve got a splendid salad that can be enjoyed on its own or as part of a bigger meal.
I for one enjoy topping this salad with Crispy Baked Tofu or Baked Tempeh for added protein and flavor. But there’s really no limit to how you can serve vegan salad; that’s the beauty of it.
Is Vegan Salad Healthy?
This vegan salad is a healthy and easy recipe. It’s rich in fiber, vitamins, minerals, antioxidants, and even protein, thanks to the chickpeas. While Dijon mustard often includes added sugar, you can easily find a brand with no added sugar to keep those refined sugar levels to a minimum. If you want more protein, you can add tofu, toasted walnuts, or pumpkin seeds.
How To Customize Vegan Salad
This vegan salad stands strong on its own, but you can experiment with adding or swapping ingredients to better suit your preferences or what you have on hand. Feel free to add shaved carrots, romaine lettuce, cooked and chopped beets, or baked butternut squash. You could even add some red pepper flakes to the chickpeas before crisping them up in the oven and adding them to the salad. And while avocado is listed as optional, I personally consider it a “must” for the bright creaminess it brings to the dish. I believe making salad is meant to be fun and experimental, and this recipe is no exception!
FAQs & Tips
For a salad that’s already been mixed with the dressing, store in ziptop bags or airtight containers in the fridge for 1 to 2 days. Keep in mind that the longer it sits, the soggier it will get. Salad that hasn’t had the dressing added to it should last a little longer.
The vegan diet is totally plant-based, omitting any animal products (including honey). No eggs, meat, or dairy are in this salad; it’s made completely from plants. Thus, it’s the perfect fit for a vegan!
Absolutely! If red wine vinegar isn’t your thing, I suggest trying Vegan Salad Dressing made with lemon juice instead. Sometimes, I prefer a creamy dressing, which I make by combining 1/2 cup of cashew yogurt, 1 tablespoon of lemon juice, 1 teaspoon of garlic powder, plus a pinch of salt and black pepper. Play with the ingredients and proportions to find what you like best!
Serving Suggestions
Vegan salad shines on its own for lunch, but what about dinner? What if we want something a little heartier? Try serving this vegan salad alongside Vegan Split Pea Soup, Vegan Mac and Cheese with Butternut Squash Noodles, or Vegan Meatloaf. Who said a plant-based meal had to be boring or bland? No way!
Prep: 15 minutes
Total: 15 minutes
Ingredients
- 4 cups mixed greens spinach, arugula, kale
- 2/3 cup cherry tomatoes halved
- 1/2 large cucumber sliced
- 1 red bell pepper sliced or diced
- 1/4 medium red onion thinly sliced
- 3/4 cup cooked chickpeas
- 1/4 cup sunflower seeds
- 2 tablespoons olive oil
- 1 1/2 tablespoons red wine vinegar
- 1 1/4 teaspoons Dijon mustard
- Salt and pepper to taste
- 1 avocado diced or sliced (optional)
- 3 pepperoncinis sliced (optional)
Instructions
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In a large bowl, combine the prepared greens, tomatoes, cucumber, bell pepper, onion, chickpeas, and sunflower seeds.
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Separately, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper in a small bowl. Taste the dressing and adjust seasonings as needed.
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Pour the dressing over the salad and toss well to coat. Serve immediately with optional avocado and pepperoncini slices on top.
Nutrition Info:
Calories: 272kcal (14%) Carbohydrates: 20g (7%) Protein: 7g (14%) Fat: 20g (31%) Saturated Fat: 3g (19%) Polyunsaturated Fat: 4g Monounsaturated Fat: 12g Sodium: 41mg (2%) Potassium: 658mg (19%) Fiber: 8g (33%) Sugar: 5g (6%) Vitamin A: 1647IU (33%) Vitamin C: 67mg (81%) Calcium: 47mg (5%) Iron: 2mg (11%)
Recipes written and produced on Food Faith Fitness are for informational
purposes only.
