Summer has finally arrived, and with it comes the perfect excuse to ditch the heavy winter meals and opt for something light, refreshing, and bursting with flavor. What better way to do so than with a delicious vegan salad? In this article, we’ll be sharing 18 mouthwatering vegan salad recipes that are sure to quench your thirst and satisfy your cravings.
From classic combinations like quinoa and kale to innovative pairings like sweet potatoes and black beans, these salads showcase the incredible versatility of plant-based ingredients. Whether you’re a seasoned vegan or just looking for some inspiration to spice up your meal routine, we’ve got you covered. So grab a fork, get ready to dig in, and let’s explore the wonderful world of vegan summer salads!
Rainbow Quinoa Salad with Lemon Tahini Dressing
This vibrant salad is a symphony of colors and flavors, perfect for a light and refreshing meal or as a side dish. The creamy lemon tahini dressing adds a tangy and savory touch to the quinoa and vegetables.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 cup mixed colorful bell peppers (red, yellow, orange), diced
– 1 cup cherry tomatoes, halved
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons lemon juice
– 1 tablespoon tahini
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions. Set aside.
2. In a large bowl, combine bell peppers, cherry tomatoes, parsley, and mint.
3. In a small bowl, whisk together lemon juice and tahini until smooth. Season with salt and pepper.
4. Pour the dressing over the vegetable mixture and toss to coat.
5. Add cooked quinoa and toss gently to combine.
6. Serve immediately.
Cooking Time: 20-25 minutes
Avocado and Chickpea Power Salad
A nutrient-packed salad that’s perfect for a quick lunch or dinner, this recipe combines the creaminess of avocado with the protein-rich goodness of chickpeas.
Ingredients:
– 2 ripe avocados, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/4 cup chopped fresh parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or 1/4 cup toasted almonds for added flavor and crunch
Instructions:
1. In a large bowl, combine mixed greens, chickpeas, and diced avocado.
2. Sprinkle chopped parsley over the top.
3. Squeeze lemon juice over the salad and season with salt and pepper to taste.
4. If using, sprinkle crumbled feta cheese or toasted almonds over the salad for added flavor and texture.
Cooking Time: None! This salad is ready in just a few minutes.
Spicy Mango and Black Bean Salad
A vibrant and flavorful salad that combines the sweetness of mango with the spiciness of jalapeño peppers, all wrapped up in a tangy black bean base.
Ingredients:
– 1 ripe mango, diced
– 1 can black beans, drained and rinsed
– 1/2 cup chopped red onion
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine black beans, red onion, and chopped jalapeño.
2. In a separate bowl, whisk together lime juice and olive oil.
3. Add the mango to the bowl with the dressing and toss to coat.
4. Combine the mango mixture with the bean mixture and stir until well combined.
5. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10 minutes
Mediterranean Lentil Salad with Olives and Herbs
This hearty salad combines the comforting flavors of lentils, olives, and fresh herbs, perfect for a quick and nutritious meal or lunchbox addition.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup pitted Kalamata olives, sliced
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh mint leaves for garnish (optional)
Instructions:
1. Rinse the lentils and soak them in water or broth for at least 30 minutes. Drain and cook according to package instructions until tender.
2. In a large bowl, combine cooked lentils, olives, parsley, garlic, olive oil, and lemon juice. Season with salt and pepper to taste.
3. Serve warm or at room temperature, garnished with fresh mint leaves if desired.
Cooking Time: 45-50 minutes (including soaking time)
Kale Caesar Salad with Crispy Chickpeas
Transform a classic Caesar salad into a nutritious powerhouse by adding crispy chickpeas and nutrient-rich kale.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 teaspoon Dijon mustard
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup Caesar dressing (homemade or store-bought)
– 1 can chickpeas (15 ounces), drained and rinsed
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, massage kale with garlic, lemon juice, mustard, salt, and pepper until leaves are tender.
3. Stir in Caesar dressing until well combined.
4. Spread chickpeas on a baking sheet. Drizzle with olive oil and toss to coat.
5. Roast chickpeas for 10-12 minutes or until crispy.
6. Add roasted chickpeas to kale mixture. Toss to combine.
7. Serve immediately.
Cooking Time: 20-25 minutes
Thai Peanut Noodle Salad with Tofu
A refreshing and flavorful salad that combines the creaminess of peanut sauce with the crunch of noodles, all tied together with the savory goodness of pan-seared tofu. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 8 oz rice noodles
– 1 block firm tofu, cut into small cubes
– 2 tbsp vegetable oil
– 2 cloves garlic, minced
– 1 tsp grated ginger
– 1/4 cup creamy peanut butter
– 2 tbsp soy sauce
– 2 tbsp honey
– 1 tsp sesame oil
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Cook noodles according to package instructions. Drain and set aside.
2. In a large skillet, heat oil over medium-high. Add tofu and cook until golden brown on all sides, about 5-7 minutes. Remove from heat and set aside.
3. In the same skillet, add garlic and ginger. Cook for 1 minute, until fragrant.
4. In a blender or food processor, combine peanut butter, soy sauce, honey, and sesame oil. Blend until smooth.
5. Add cooked noodles, tofu, and peanut sauce to a large bowl. Toss until well combined. Season with salt and pepper to taste.
6. Garnish with cilantro or scallions, if desired. Serve immediately.
Cooking Time: 15-20 minutes
Roasted Beet and Walnut Salad with Balsamic Glaze
Elevate your salad game with this stunning combination of roasted beets, crunchy walnuts, and tangy balsamic glaze. Perfect for a light yet satisfying lunch or dinner.
Ingredients:
– 2 large beets
– 1/4 cup walnut halves
– 2 tbsp olive oil
– Salt and pepper to taste
– 2 tbsp balsamic vinegar
– 1 tsp honey
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender.
3. While the beets are roasting, toast the walnut halves in a dry skillet over medium heat for 5-7 minutes, stirring frequently.
4. Remove the beets from the oven and let them cool slightly. Peel and slice into wedges.
5. In a small saucepan, combine balsamic vinegar and honey. Bring to a boil over medium-high heat, then reduce heat and simmer for 10-12 minutes, or until thickened.
6. Combine roasted beets, toasted walnuts, and balsamic glaze in a bowl. Season with salt and pepper to taste.
Cooking Time: 50-60 minutes
Greek Orzo Salad with Cucumber and Tomatoes
This refreshing salad combines the flavors of Greece with the simplicity of a summer evening. Orzo, cucumber, tomatoes, feta cheese, and a tangy dressing come together to create a delightful side dish or light meal.
Ingredients:
– 8 oz orzo pasta
– 2 medium cucumbers, diced
– 1 pint cherry tomatoes, halved
– 1/2 cup crumbled feta cheese
– 1/4 cup extra-virgin olive oil
– 2 tbsp white wine vinegar
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook orzo pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine diced cucumber, cherry tomatoes, and crumbled feta cheese.
3. In a small bowl, whisk together olive oil and white wine vinegar.
4. Add cooked orzo pasta to the bowl with the cucumber mixture and toss gently.
5. Pour the dressing over the salad and season with salt and pepper to taste.
6. Garnish with chopped fresh parsley, if desired.
Cooking Time: 20-25 minutes
Asian Cucumber and Edamame Salad
A refreshing summer salad that combines the crunch of cucumbers with the nutty flavor of edamame, all tied together with a zesty dressing. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 2 large cucumbers, sliced
– 1 cup cooked edamame, shelled and chopped
– 1/4 cup soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. In a large bowl, combine cucumber slices and edamame.
2. In a small bowl, whisk together soy sauce, rice vinegar, honey, and grated ginger.
3. Pour the dressing over the cucumber mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped green onions if desired.
Cooking Time: 10 minutes
Sweet Potato and Black Bean Taco Salad
Sweet Potato and Black Bean Taco Salad Recipe
This hearty salad combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crunchy taco shell. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1/2 cup chopped fresh cilantro
– 1 lime, juiced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 6-8 taco shells
– Shredded cheese (optional)
– Sour cream or Greek yogurt (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Roast sweet potatoes for 45 minutes, or until tender.
2. In a large bowl, combine roasted sweet potatoes, black beans, cilantro, lime juice, and cumin. Toss to combine.
3. Warm taco shells according to package instructions.
4. Assemble the salad by filling each shell with the sweet potato and black bean mixture. Top with shredded cheese and sour cream or Greek yogurt, if desired.
5. Serve immediately and enjoy!
Cooking Time: 45 minutes
Moroccan Carrot and Chickpea Salad
A vibrant and flavorful salad that combines the natural sweetness of carrots with the creamy richness of chickpeas, all wrapped up in a zesty Moroccan-inspired dressing.
Ingredients:
– 2 large carrots, peeled and grated
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. In a large bowl, combine the grated carrots, chickpeas, parsley, and cilantro.
2. In a small bowl, whisk together the lemon juice, olive oil, cumin, salt, pepper, and red pepper flakes (if using).
3. Pour the dressing over the carrot mixture and toss to combine.
4. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 10 minutes
Jicama and Mango Salad with Lime Dressing
This refreshing salad combines the crunchy sweetness of jicama and mango with a zesty lime dressing, perfect for warm weather.
Ingredients:
– 1 large jicama, peeled and diced
– 2 ripe mangos, diced
– 1/4 cup freshly squeezed lime juice
– 2 tablespoons olive oil
– 1 tablespoon honey
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large bowl, combine jicama and mango.
2. In a small bowl, whisk together lime juice, olive oil, and honey until well combined.
3. Pour the dressing over the fruit mixture and toss to coat.
4. Season with salt to taste.
5. Garnish with fresh cilantro leaves if desired.
6. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None! This salad is best served fresh, but it can be prepared ahead of time.
Warm Farro Salad with Roasted Vegetables
This hearty salad combines the nutty flavor of farro with a medley of roasted vegetables, all wrapped up in a warm and comforting package. Perfect for a chilly evening or as a side dish for your next gathering.
Ingredients:
– 1 cup farro
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 Brussels sprouts, trimmed and halved
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large saucepan, bring 4 cups of water to a boil. Add farro, cover, reduce heat to low, and simmer for 20-25 minutes or until tender.
3. Toss the chopped onion, garlic, carrots, and Brussels sprouts with olive oil, salt, and pepper on a baking sheet. Roast in the preheated oven for 20-25 minutes or until vegetables are tender.
4. Fluff cooked farro with a fork. Add roasted vegetables, Parmesan cheese (if using), and toss to combine.
5. Serve warm, garnished with fresh herbs if desired.
Cooking Time: 40-50 minutes
Pomegranate and Spinach Salad with Maple Dijon Dressing
Elevate your salad game with this sweet and tangy combination of pomegranate, spinach, and maple dijon dressing. This refreshing side dish is perfect for a light lunch or as a accompaniment to your favorite main course.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1/2 cup pomegranate arils (fresh or dried)
– 1/4 cup crumbled feta cheese (optional)
– 1/2 cup maple dijon dressing (see below for recipe)
– Salt and pepper to taste
Maple Dijon Dressing:
– 2 tablespoons pure maple syrup
– 2 tablespoons dijon mustard
– 2 tablespoons apple cider vinegar
– 1/4 teaspoon salt
– 1/4 cup olive oil
Instructions:
1. In a large bowl, combine spinach leaves and pomegranate arils.
2. Crumble feta cheese on top (if using).
3. Drizzle maple dijon dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
BBQ Ranch Chopped Salad with Crispy Tofu
A twist on the classic salad, this BBQ ranch chopped salad combines tender crispy tofu with fresh veggies and tangy dressing.
Ingredients:
– 1 block of extra-firm tofu, drained and cut into cubes
– 1/4 cup cornstarch
– 2 tablespoons olive oil
– 1 cup mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber slices
– 1/2 cup red bell pepper strips
– 1/4 cup chopped fresh cilantro
– 2 tablespoons ranch dressing
– 1 tablespoon BBQ sauce
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together cornstarch and a pinch of salt.
3. Toss tofu cubes in the cornstarch mixture to coat.
4. Drizzle with olive oil and toss again to coat evenly.
5. Spread tofu on a baking sheet and bake for 20-25 minutes, or until crispy.
6. In a large bowl, combine mixed greens, cherry tomatoes, cucumber slices, red bell pepper strips, and chopped cilantro.
7. In a small bowl, whisk together ranch dressing and BBQ sauce.
8. Pour the dressing over the salad and toss to coat.
9. Top with crispy tofu cubes and serve immediately.
Cooking Time: 25-30 minutes
Curried Cauliflower and Quinoa Salad
This vibrant salad combines the nutty flavor of quinoa with the subtle spiciness of curry powder, all wrapped up in a colorful package. Perfect for a quick lunch or dinner, this recipe is also an excellent side dish option.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1 tablespoon curry powder
– 1 small onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– 1 lime, cut into wedges (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, curry powder, and salt on a baking sheet.
3. Roast for 20-25 minutes or until tender and lightly caramelized.
4. In a medium bowl, combine cooked quinoa, roasted cauliflower, and sliced onion.
5. Sprinkle chopped cilantro and season with salt and pepper to taste.
6. Serve warm or at room temperature, garnished with lime wedges if desired.
Cooking Time: 25 minutes
Watermelon and Feta Salad with Mint
This sweet and tangy salad combines the freshness of watermelon with the creaminess of feta cheese, all tied together with a hint of mint. Perfect for hot summer days or as a light and refreshing side dish.
Ingredients:
– 4 cups diced seedless watermelon
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced watermelon and crumbled feta cheese.
2. Sprinkle the chopped mint leaves over the top of the salad.
3. Drizzle the olive oil over the salad and season with salt and pepper to taste.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Roasted Brussels Sprouts and Apple Salad
Roasted Brussels Sprouts and Apple Salad Recipe
A sweet and savory salad that combines the natural sweetness of apples with the earthy flavor of roasted Brussels sprouts, perfect for a quick weeknight dinner or as a side dish for any occasion.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 large apple, diced (such as Granny Smith or Honeycrisp)
– 1/4 cup chopped walnuts
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. In a large bowl, combine roasted Brussels sprouts, apple, and walnuts.
5. Whisk together apple cider vinegar and honey; pour over the salad and toss to coat.
6. Garnish with chopped parsley if desired.
Cooking Time: 25-30 minutes
Summary
Beat the heat this summer with these refreshing vegan salad recipes! From classic quinoa salads to spicy black bean creations, we’ve got 18 delicious options to keep you cool and satisfied. With a range of flavors and textures, there’s something for everyone. Try our Rainbow Quinoa Salad with Lemon Tahini Dressing, Avocado and Chickpea Power Salad, or Spicy Mango and Black Bean Salad. And don’t miss our Mediterranean Lentil Salad with Olives and Herbs or Thai Peanut Noodle Salad with Tofu. Whether you’re looking for a light lunch or a quick dinner, these vegan salads are sure to hit the spot.