Bored of the same leafy salads that barely fill you up and leave your taste buds unimpressed, especially when you're following a vegan diet? Want satisfying vegan meals full of exciting flavours without relying on heavy carbs or dairy-based dressings? Many people think salads are just a side dish, but when done right, they can be a wholesome, filling, and nutrient-packed meal. That’s why we’ve put together a list of nutritious salad recipes for vegans. These aren’t just bowls of greens, they're full of colour, texture, and plant-based protein.
Each recipe contains fibre, vitamins, healthy fats, and protein to keep you full and energised. Whether you're new to vegan eating or just looking for fresh, healthy ideas that won’t take hours to prepare, these even salad recipes for vegans bring the perfect balance of nutrition and taste—no compromise, no boredom, just pure plant-powered goodness in every bite. So, let’s get started!
Table Of Contents
1. What Salads Can A Vegan Eat? Salad Recipes For Vegans
2. How Can I Add Protein To My Salad Without Meat?
3. What Are The 5 Basic Salad Types?
4. The Final Say
5. FAQs
6. References
What Salads Can A Vegan Eat? 7 Salad Recipes For Vegans
Satisfying vegan salads are incredibly diverse and bursting with fresh flavours and textures. There's a vegan salad for every craving, from hearty grain bowls packed with vegetables and legumes to light and leafy creations featuring creamy avocado and crunchy nuts.
Visit Toneop Eats for carefully curated, delicious and nutritious meals! Let’s explore these seven delicious and nutritious vegan salad recipes, perfect for enjoying plant-based ingredients:
1. Broccoli & Tofu Salad With Avocado
This salad is a nutrient powerhouse filled with plant protein, healthy fats, and fibre. Broccoli gives you vitamin C, calcium, and antioxidants that help your body fight inflammation. Tofu adds high-quality protein and iron, while avocado provides healthy fats that support heart and skin health. This is one of the high-protein, low-calorie salad recipes that is a filling, creamy, and crunchy mix that’s light on the stomach but rich in nutrients.
Ingredients:
- Broccoli (small florets) – 1 cup
- Firm tofu (cubed) – ½ cup
- Ripe avocado (diced) – ½
- Cherry tomatoes – 6–8 halves
- Olive oil – 1 tbsp
- Lemon juice – 1 tbsp
- Salt – to taste
- Black pepper – ¼ tsp
- Chilli flakes – ¼ tsp
- Garlic powder – ¼ tsp (optional)
Steps to Make:
1. Steam or lightly blanch broccoli for 2-3 minutes until soft but still crisp. Let it cool.
2. Heat a pan, dry-roast tofu cubes till golden on both sides (no oil needed), or air-fry them for extra crispness.
3. Add broccoli, tofu, chopped avocado, and cherry tomatoes in a mixing bowl.
4. Mix olive oil, lemon juice, salt, pepper, garlic powder, and chilli flakes in a small bowl.
5. Pour this dressing over the salad and gently toss. Serve fresh.
2. Bell Peppers, Tofu & Chickpea Salad
This colourful salad is rich in plant-based protein, fibre, and vitamins. Bell peppers contain vitamin A and C for better skin and immunity. Chickpeas give long-lasting energy and protein; firm tofu adds calcium and extra satisfaction. This combo helps muscle recovery and keeps you full longer without needing any heavy dressing.
Ingredients:
- Boiled chickpeas – ½ cup
- Bell peppers (red, yellow, green – diced) – ¾ cup
- Tofu (cubed) – ½ cup
- Lemon juice – 1 tbsp
- Olive oil – 1 tsp
- Salt – to taste
- Roasted cumin powder – ½ tsp
- Coriander leaves – 1 tbsp chopped
Steps to Make:
1. Add boiled chickpeas, diced bell peppers, and cubed tofu in a bowl.
2. In a small cup, mix olive oil, lemon juice, salt, and cumin powder.
3. Pour the dressing into the bowl and gently toss all the ingredients.
4. Top with fresh coriander leaves and serve immediately or chilled.
3. Sprouted Moong & Pomegranate Salad (Vegan Kosambari)
These flavourful sprout salad recipes are super light yet protein-packed dishes that are also refreshing and great for digestion. Sprouted moong is full of enzymes and plant protein, while pomegranate adds antioxidants, fibre, and a sweet crunch. It hydrates your body and boosts metabolism without oily dressing or processed ingredients.
Ingredients:
- Sprouted green moong – ½ cup
- Pomegranate seeds – ¼ cup
- Grated cucumber – ¼ cup
- Grated carrot – ¼ cup
- Lemon juice – 1 tbsp
- Salt – to taste
- Fresh coriander – 1 tbsp
- Green chilli (optional, chopped) – ½
Steps to Make:
1. Wash and drain the sprouted moong well.
2. In a bowl, mix sprouted moong, pomegranate, grated cucumber, and grated carrot.
3. Add lemon juice, salt, green chilli, and chopped coriander.
4. Mix gently and let it sit for 5-10 minutes before serving.
4. Lime Beetroot & Carrot Salad Bowl
This vibrant salad supports your blood health and boosts your energy. Beetroot improves stamina and blood flow, while carrots give you vitamin A for better vision and skin. The lime adds tanginess and helps in absorbing iron from the veggies. It’s light, crunchy, and packed with natural sweetness and nutrition.
Ingredients:
- Grated beetroot – ½ cup
- Grated carrot – ½ cup
- Lime juice – 1 tbsp
- Roasted sesame seeds – 1 tsp
- Salt – to taste
- Black pepper – ¼ tsp
- Mint leaves – a few, chopped
Steps to Make:
1. Wash, peel, and grate the beetroot and carrot.
2. In a bowl, mix them together.
3. Add lime juice, salt, and black pepper.
4. Sprinkle sesame seeds and mint leaves over it.
5. Toss and serve fresh or slightly chilled.
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5. Scrambled Tofu, Rajma & Corn With Vegetables
This high-protein salad is hearty and perfect as a main meal. Tofu gives you complete protein and calcium, while rajma (kidney beans) and corn add fibre and slow-digesting carbs. Mixed vegetables add vitamins and antioxidants. This bowl boosts energy, improves digestion, and keeps you full without heaviness or oil.
Ingredients:
- Crumbled Tofu – ½ cup
- Boiled rajma – ½ cup
- Boiled sweet corn – ¼ cup
- Chopped onions, tomato, cucumber – ½ cup
- Salt – to taste
- Lemon juice – 1 tbsp
- Mixed herbs – ½ tsp
- Black pepper – ¼ tsp
Steps to Make:
1. Add all the chopped veggies, crumbled tofu, corn, and boiled rajma in a mixing bowl.
2. Add salt, pepper, and mixed herbs.
3. Pour in lemon juice and mix everything well.
4. Serve it cold as a lunch or evening meal.
6. 3 Bean Wild Rice Salad Bowl
This salad is a complete meal filled with complex carbs, fibre, and plant protein, perfect as one of the healthy salad recipes for summer. Wild rice is rich in minerals and digests slowly, while kidney beans, black beans, and white beans provide steady energy and help muscle repair. This is a wholesome vegan salad that fuels you up for the day while being gut-friendly and heart-healthy.
Ingredients:
- Cooked wild rice – ½ cup
- Boiled kidney beans – ¼ cup
- Boiled black beans – ¼ cup
- Boiled white beans – ¼ cup
- Diced cucumber and capsicum – ½ cup
- Olive oil – 1 tsp
- Lemon juice – 1 tbsp
- Salt – to taste
- Fresh basil or coriander – 1 tbsp
Steps to Make:
1. Mix the cooked wild rice and all three types of beans in a large bowl.
2. Add the chopped cucumber and capsicum.
3. Mix olive oil, lemon juice, and salt to make a light dressing.
4. Pour over the salad and mix well.
5. Top with fresh herbs and enjoy chilled.
7. Veggies, Fruits & Hummus Salad
This salad offers the best of both worlds—fresh, raw veggies for crunch and fibre, juicy fruits for natural sweetness, and creamy hummus for protein and healthy fats. It supports digestion, skin health, and energy levels. It's a perfect detox-style bowl with no oil or sugar and makes a great light dinner or snack.
Ingredients:
- Chopped lettuce or spinach – 1 cup
- Apple or pear (diced) – ½
- Cucumber (chopped) – ¼ cup
- Grated carrots – ¼ cup
- Hummus – 2 tbsp
- Roasted seeds (pumpkin or sunflower) – 1 tbsp
- Lemon juice – 1 tbsp
- Salt – to taste
Steps to Make:
1. Wash and prep all fruits and veggies.
2. In a bowl, layer greens, fruits, cucumber, and carrots.
3. Add a spoonful of hummus on the side or mix it gently.
4. Sprinkle roasted seeds on top.
5. Add a squeeze of lemon juice and serve fresh.
Also Read: 5 Best Summer Vegetable Recipes for Healthy Meals
How Can I Add Protein To My Salad Without Meat?
You can easily boost the protein content of your salad without using any meat! Here are some tasty and satisfying plant-based options:
- Legumes: Cooked lentils, chickpeas, black beans, kidney beans, and edamame are packed with protein and fibre. They can be tossed right into your salad.
- Tofu and Tempeh: These soy-based options are versatile. Try baking, pan-frying, or grilling them for a firmer texture before adding them to your greens.
- Nuts and Seeds: Almonds, walnuts, Pumpkin Seeds, Sunflower Seeds, and hemp seeds offer a good amount of protein and healthy fats. Sprinkle them on top for added crunch.
- Quinoa: This complete protein grain adds a hearty base or topping to any salad. Cook it ahead of time and toss it in.
- Nutritional Yeast: This cheesy-flavoured powder adds a unique taste and contains some protein. Sprinkle it over your salad.
Also Read: 8 Affordable Meal Subscription Services In Bangalore
What Are The 5 Basic Salad Types?
These are the five basic types of salad recipes for vegans:
Salad Type | Key Characteristics | Vegan Focus |
Green Salad | It consists primarily of leafy greens (lettuce, spinach, kale, etc.) with a dressing, but it may include other vegetables. | Uses plant-based dressings (vinaigrettes, tahini-based, cashew-based). Can be enhanced with nuts, seeds, herbs, and vegan "cheese" alternatives. |
Vegetable Salad | Focuses on a mix of chopped or sliced raw or cooked vegetables (tomatoes, cucumbers, carrots, bell peppers, onions, etc.) with a dressing. Minimal or no leafy greens. | Naturally vegan. Can include marinated or roasted vegetables for added flavour and texture. |
Grain/Legume Salad | This dish features cooked grains (quinoa, farro, rice) or legumes (beans, lentils, chickpeas) as a base, mixed with vegetables, herbs, and a dressing. | All components are inherently plant-based. It can be customised with various vegetables, spices, and dressings for diverse flavours. |
Pasta Salad | It is made with cooked pasta (in various shapes and sizes), vegetables, and a dressing. It is often served chilled. | Uses vegan pasta (most dried pasta is vegan). Can include marinated vegetables, olives, sun-dried tomatoes, and vegan "meats" or "cheeses" for added interest. |
Fruit Salad | Primarily composed of various fresh fruits, sometimes with a light dressing (often fruit juice or a light syrup). It can be a refreshing side or dessert. | Focus on seasonal fruits for the best flavour and nutrients. This dish can be enhanced with fresh mint, lime or lemon juice, or a sprinkle of seeds. |
Also Read: Trending Monthly Food Subscriptions In Bangalore
The Final Say
So, crafting satisfying salads on a vegan diet is all about embracing the abundance and versatility of the plant kingdom. You can create nutritious and filling meals by thoughtfully combining vegetables, protein-rich plant-based ingredients like beans, tofu, and nuts, along with healthy fats from avocados and seeds. Don't forget to experiment with flavorful dressings made from herbs, citrus, and plant-based oils to elevate your salads. These wholesome salad recipes for vegans prove that plant-based eating can be incredibly satisfying and a delicious way to nourish your body.
FAQs
1. Can you eat salad on a plant-based diet?
Yes, absolutely! Salads are a fantastic and easy way to enjoy lots of plant-based foods like vegetables, fruits, nuts, and seeds. They can be a very healthy and satisfying part of a plant-based diet.
2. What can I put in a salad instead of meat?
Instead of meat in your salad, try adding plant-based proteins like cooked beans (chickpeas, black beans, lentils), tofu (baked or fried), tempeh, nuts, seeds, or even quinoa for a filling and nutritious meal.
3. What vegetables should vegans eat?
Vegans should eat a wide variety of vegetables! This includes leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), root vegetables (carrots, potatoes), bell peppers, onions, garlic, and many more.
References
- https://theplantbasedschool.com/vegan-salad-recipes/
- https://www.britannica.com/topic/salad#:~:text=salad%2C%20any%20of%20a%20wide,or%20seafood%3B%20and%20fruit%20salads.
- https://www.bbcgoodfood.com/recipes/collection/vegan-salad-recipes
- https://rainbowplantlife.com/amazing-vegan-salad-recipes/
- https://www.allrecipes.com/recipe/141314/the-best-vegetable-salad/#:~:text=Place%20lettuce%2C%20radishes%2C%20tomatoes%2C,the%20salad%20just%20before%20serving.
- https://www.loveandlemons.com/recipes/salad-recipes/
- https://food52.com/blog/10319-5-ways-to-add-vegetarian-protein-to-lunch-salads?srsltid=AfmBOoq7nVv5nctOyP2RrO0qpqcvsGfr6Wt7equm7c638N4ZVegtc35Y
- https://kaynutrition.com/ways-to-add-protein-to-a-salad/
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