If you’re anything like us, you’re always on the hunt for easy hacks and short recipes such as vegan salads & healthy salads that you can whip up in the kitchen in no time.
With WFH and hybrid working being the new normal, we are always caught up between meetings and deadlines, with little or no free time to spare.
So, if you’re short on time, but need delicious, vegan meals to fill up your tummy, look no further. Here’s a round-up of the easiest vegan salad recipes that you can put together instantly, with items that are probably available in your pantry.
Spicy Cucumber Tofu Salad
This is the perfect recipe for all the spice lovers out there. With only 167 calories, it is an ideal dish for those who’re looking to cut down their calorie intake, but also want to consume a nutrient rich diet! Serve it with rice noodles and double up the dressing to make this a complete meal.
Prep Time: 15 minutes
- Calories 167
- Protein 10.2g
- Carbohydrates 7.2g
- Dietary fibre 2.6g
- Sugars 2.5g
- Fat 11.8g
- Saturated fat 1.9g
- Vitamin A IU 483.8IU
- Vitamin C 6.9mg
- Folate 19.4mcg
- Calcium 188.3mg
- Iron 1.9mg
- Magnesium 38mg
- Potassium 278.4mg
- Sodium 315.6mg
- Added sugar 1g
Spicy Peanut Dressing
- 1 ½ tablespoons peanut butter
- 1 tablespoon low sodium soy sauce
- ¼ teaspoon ground Sichuan peppercorns
- 1 tablespoon rice vinegar
- 1 ½ teaspoons toasted (dark) sesame oil
- ¼ teaspoon finely chopped garlic
- 1 teaspoon black bean-garlic sauce
- 1 teaspoon minced fresh ginger
- ½ teaspoon chili-garlic sauce or Sriracha sauce
- ½ teaspoon sugar
- 8 ounces tofu, drained and cut into 1/2-inch cubes
- 1 large cucumber, sliced
- 1 cup coarsely chopped cilantro, divided
- ¼ cup chopped salted roasted peanuts
- ¼ cup thinly sliced spring onions
Spicy Peanut Dressing: Mix all the ingredients together in a bowl, and whisk well until smooth.
Salad: Mix the tofu, cucumber and 3/4th of the cilantro in a bowl. Add in 2 tablespoons of the spicy peanut dressing and toss until perfectly coated. Cover and refrigerate the salad for 30 minutes.
Transfer the salad to your chosen serving bowl. Drizzle the remaining dressing on top, and top it with peanuts, green onions, and the remaining cilantro.
Check out these healthy diets:
Vegan Tossed Salad
Ah, the simple tossed salad. Let your creativity flow with this recipe, toss in your favorite veggies and devour it while chilling on the couch (what a life!).
Make it your own by adding your favorite dressings, or follow this recipe to make the best tossed salad (tried and tested).
This recipe contains the perfect combination of crispy and crunchy veggies, topped with colorful morsels to create the perfect meal for all our vegan friends.
This salad is full of different flavors, combined in perfect harmony, amplifying the taste of the meal. Salad making is an art, and we think this recipe is truly a masterpiece.
Prep Time: 15 minutes
- Calories: 153
- Total Fat 6.6g
- Total Carbohydrate 20.3g
- Dietary Fiber 3.9g
- Sugars 4.9g
- Protein 3g
- Vitamin A 340.9µg
- Vitamin C 23.6mg
- Calcium 53.3mg
- Iron 1.9mg
- Vitamin D 0µg
- Magnesium 26.3mg
- Potassium 366.3mg
- Vitamin B6 0.2mg
- Vitamin B12 0µg
- 1-2 cups croutons (can be homemade or store-bought)
- 1 romaine lettuce (3 cups chopped)
- 5 cups mixed greens
- 1/4 small red onion
- 1 to 2 green onions (thinly sliced)
- 1/2 cucumber (1 cup peeled and chopped)
- 1 carrot (shredded)
- 4 radishes (thinly sliced and halved)
- ¼ cup pepperoncini
- ¼ cup sunflower seeds
- Sea salt, for garnish
- One of these dressings:
- Creamy Avocado Dressing
- Best Balsamic Vinaigrette
- Homemade Ranch Dressing
- Dijon Mustard Dressing or Honey Mustard Dressing
- Italian Dressing
- Blue Cheese Dressing
- Citrus Salad Dressing
Wash and chop the lettuce and green vegetables. You can use your favorite greens here, like kale, spinach, cabbage, etc.
Slice the green, red onions, radishes, cucumbers, and carrots.
Choose a dressing from the list above, it can be either homemade or store-bought.
Toss the chopped and sliced vegetables together, drizzle the dressing over your salad and top it up with sunflower seeds and croutons.
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Apple Spinach Salad
This fresh salad is something that you can create in less than 15 minutes. You can enjoy this salad on its own, or even as a side dish during lunches or dinners.
This plant based dish is anything but boring, and can be prepped within a few minutes.
For those who want to prep this meal in advance (meal prep fam, we gotchu!), here are a few tips to keep in mind:
- Whisk up the dressing beforehand and store it in the fridge.
- Squeeze a lemon over the apple and pear slices to prevent them from browning, or wait till the last moment to cut the fruits.
- Make the maple glazed walnuts in advance and store them at room temperature.
Prep Time: 10 minutes
- Total Fat 23.9g
- Total Carbohydrate 26.8g
- Dietary Fiber 4.1g
- Sugars 19.1g
- Protein 3.7g
- Vitamin A 167.4µg
- Vitamin C 24.5mg
- Calcium 77.9mg
- Iron 1.4mg
- Magnesium 55mg
- Potassium 373.8mg
- Vitamin B6 0.2mg
- 2 tablespoons aged balsamic vinegar
- 2 tablespoons Dijon mustard
- 1 tablespoon maple syrup (or honey)
- ¼ teaspoon kosher salt
- 6 tablespoons olive oil
- ½ cup of glazed/toasted walnuts or pecans
- ¾ cup balsamic dressing
- 1 apple
- 1 ripe pear
- 3 cups baby spinach leaves
- 3 cups baby mixed greens
Balsamic Dressing: whisk the balsamic vinegar, Dijon mustard, maple syrup, and salt in a medium bowl till fully combined. Add in the olive oil gradually, 1 tablespoon at a time.
Whisk it until it incorporates within the mixture and an emulsion forms. Store the dressing in the refrigerator, and bring it to room temperature before serving. This dressing can be stored for up to 2 weeks.
Salad: Make the balsamic dressing and glazed walnuts or pecans. Slice the apple and pear into thin slices. In the serving dish, place the greens and top it with apples, pears, and walnuts. Drizzle the dressing on top and serve!
Well, there you have it. A round-up of three extremely easy vegan salad recipes. Whether you are a self-proclaimed chef or a kitchen noob like us, you’re bound to enjoy these delicious yet surprisingly easy recipes. So get your chef hat and apron on, and get cooking!