Vegan salad recipes are the right mix of health, taste and variety to everyday meals while embracing the rich tradition of vegetarianism. Far from being mere accompaniments, they are an explosion of flavours, colours, and textures. India boasts a diverse culinary landscape including vegetarianism and these recipes are just a testament to the joyous aspect of plant-based eating. Whether it is the hearty chickpea and spinach salad or zesty mango and avocado salad, each one is a unique fusion of health, and taste with easy accessibility making vegan eating so delightful and indulgent.
Those days when lettuce was lifeless as well as boring dressing; this farewell has no intention to be far from home. We are here to add some spice to the niche market for vegan salad recipes that sometimes crunch like nuts now. Each recipe herein has been developed merely for simplicity’s sake because we know you came here to eat not assemble puzzles. So grab your chopping board, collect your vegetables then dive into this journey where tastefulness meets healthy living on the street.
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What makes Chickpeas or Chana such a good ingredient for vegan salad recipes is that they have a high content of protein and fibre. When combined with spinach, this salad provides all the necessary iron and vitamins that are needed for our body.
– Start by soaking a cup of chickpeas in water overnight before simmering them until they are cooked and soft.
– Then, in a large bowl, combine the cooled chickpeas with two cups of spinach that has been chopped up; along with one diced tomato; slices of cucumber and lastly finely chopped onion.
– The dressing is child’s play to make. Just mix two tablespoons of olive oil with one tablespoon lemon juice, and one teaspoon of cumin powder; add salt and pepper to taste.
– After drizzling it on the salad, stir it well and garnish with fresh cilantro leaves and sprinkle some chat masala over it for an added zing.
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This bright salad is built on the base of quinoa, a superfood that is rich in proteins and essential amino acids.
– Prepare 1 cup of quinoa as directed on the package and let it cool down.
– Mix in a large bowl of cooled quinoa, 1 cup of steamed broccoli florets, one bell pepper (chopped), one carrot (grated) and one cup of boiled corn kernels.
– To make up dressing mix lemon juice (3 tablespoons), extra virgin olive oil (2 tablespoons), minced garlic clove (1 clove), mustard (1 teaspoon), salt and pepper. Pour over salad and toss well.
– The crunch comes from roasted pumpkin seeds while pomegranate seeds burst with sweetness.
A great taste combination in this salad is brought about by the sweet mangoes mixed with creamy avocados which have an exceptional taste as well as nutritional values like vitamins C and E among others.
– Slice cube-shaped pieces from one ripe mango and one ripe avocado respectively
-Mix mango cubes, avocado cubes, mixed greens salad(1cup) half sliced red onion, cherry tomatoes halved.
-To make the dressing: add maple syrup 1 tablespoon lime juice 2 tablespoons salt optional; pinch red chilli powder. Stir before serving onto your plate.
-Finish off with fresh mint leaves for a refreshing touch.
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Beetroots and carrots are full of fibre and antioxidants which make them a colorful healthy salad that has the scent of cumin and lemon.
– Grate 2 medium beets & 2 carrot roots. Put in a bowl for salads
– Additionally, add sunflower seeds(about two tbsp) and finely chopped coriander leaves (about one-quarter cup).
– Mix 1 tablespoon of olive oil with 2 tablespoons of lemon juice, add half a teaspoon of toast cumin powder, salt to taste and pinch sugar for dressing.
– Pour over the grated vegetables; mix well, have it cool for one hour before serving to let the flavours blend.
This is a crispy hydrating salad that is so easy to make and made from peanuts and cucumbers to give some difference in texture taken with some Indian spice flavor.
– Slice thinly two large cucumbers into a bowl.
– Put ½ cup toasted peanuts on these cucumbers after they have turned golden brown.
– For the dressing combine lime juice (two tbps), soy sauce(one tbs), ginger (grated teaspoonful), and green chili(finely chopped). Adjust the chilli according to your heat preference.
– Mix it all together with the garnish consisting of fresh cilantro (Dhania/Coriander) leaves as you dress the salad up.
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A dense salad with a lot of protein, fibre, and vitamins is made from sweet potatoes and lentils. It can be described as a fulfilling dish that is both healthy and comforting due to its slightly spicy nature coupled with its sweetness. This, in turn, makes this dish one of the best vegan salad recipes.
– Boil until tender 1 cup of lentils or 2 medium-sized sweet potatoes also cubed & boiled before allowing them to cool.
– A mix in a big bowl for the lentils and the sweet potatoes should be prepared which includes diced red bell pepper, diced green apple for sweetness and chopped fresh spinach for green boost.
Refreshing and crunchy, this salad offers excellent texture and a dose of protein from the cucumber and sprouted peanuts. Just simple to prepare and packed with fresh flavours.
– Soak a cup of raw peanuts overnight and then drain them, keeping them in a damp cloth until you see the first signs of sprouting that appear after 1 to 2 days.
– Thinly slice 2 large cucumbers then put it into a bowl together with these sprouted peanuts.
– Add one tomato which is chopped, quarter cup finely minced coriander leaves and an optional sliced green chilli for heat.
– For that unique taste, serve with two tablespoons of lemon juice mixed with some salt and a pinch of black salt. Mix everything up and savour the freshness.
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One of the reasons why the combination of Barley and Roasted Veggies is one of the most popular vegan salad recipes is because it has a chewy and nutty flavour that can be very satisfying, as well as add some texture and taste to the roasted vegetables.
– Cook one cup of barley according to package instructions. Let it cool.
– Combine 1 finely chopped zucchini, 1 red capsicum, 1 yellow capsicum and 1 handful cherry tomatoes with a bit of olive oil, salt and pepper and roast at 200°C for 20-25 minutes until tender and slightly charred.
– To grilled veggies plus basil leaves (¼ cup) plus Feta cheese (¼ cup), add chilled barley. (substitute with vegan cheese or leave out the feta cheese for a vegan option).
– Blend vinegar (3 tbsps.), olive oil (2 tbsps.), minced garlic cloves(1), salt, and pepper to make dressing. Pour over the salad mix well and serve.
A unique combination of watermelon and black beans makes a refreshing, sweet, savoury salad for those hot summer days when the appetite is gone. It has colour, hydrating and is loaded with fibre.
– In a big bowl, mix 2 cups cubed watermelon, 1 cup cooked black beans (canned if desired), 1 chopped cucumber and 1/2 cup chopped red onion.
– Add 1/2 cup minced fresh mint and chopped cilantro to make it more refreshing.
– Mix lime juice (2 tablespoons), olive oil (1 tablespoon), chilli powder (1 teaspoon) and salt to taste for the dressing. Pour over the salad and gently toss.
– Refrigerate for at least 30 minutes before serving so that the flavours blend.
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Kale is a dietary dynamo; when it gets a creamy dressing made from avocado, this makes it supple and yummy; together with tofu rich in proteins, the salad is a complete meal.
– Remove the stems from two cupfuls of kale and shred the leaves. In one big bowl use the ripe pulp of one avocado to massage the kale thus making them more supple and tastier.
– Cut 200 grams of hard tofu into small cubes and pan fry until golden brown using a tablespoonful of olive oil. Add to your salad.
– Add half-cup sliced radishes and quarter-cup pumpkin seeds for some crunchiness.
– Make a simple vinaigrette by squeezing two tablespoons of lemon juice, adding two tablespoons of olive oil, one teaspoon of dijon mustard, salt and pepper. Completely coat the salad by tossing it around well.
In conclusion, these vegan salad recipes present a delicious way of consuming India’s plentiful fruits and vegetables which are both healthy for our bodies. Anyone looking to increase the number of plant-based foods on their menu will find these salads helpful, be it, vegetarians, for a long time or those wishing to try meatless meals.
Also Read: Top 10 High Protein Vegan Foods: The Complete Guide
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information .
Dr. Navneet Agarwal is an established and highly skilled Diabetology with over 25 years of experience in Diabetology & Obesity. He is well-regarded for his quality and patient-centered diabetes care. Also, keep track of your blood sugar levels with a Doctors’ approved smart glucometer and elevate your healthcare routine.