5 healthy vegan salad recipes (oil-free)

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5 healthy vegan salad recipes (oil-free)
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Want some healthy vegan salad recipes packed with nutrients and vitamins that can be cooked fast? Then this article is for you.

In this article I’ll share some healthy vegan salad recipes that are oil-free, delicious, packed with vitamins and can be cooked in less than 20 minutes.

So, here are 5 healthy vegan salad recipes:

  1. Lentils with spinach
  2. Blueberry spinach salad
  3. Apple rocket salad
  4. Easy strawberry quinoa salad
  5. Healthy Vegan Buddha Bowl

1. Lentils with spinach

Lentils with spinach

Nutrition facts:
Calories: 800 kcal | Protein: 31.1 g | Carbs: 58.3 g | Fat: 44.5 g
Print Recipe
Total Time 20 minutes
Course Salad
Cuisine American
Servings 1
Calories 800 kcal

Ingredients
  

For the salad:

  • 150 g lentils, cooked
  • 60 g spinach, fresh
  • 182 g or 1 medium-sized apple, chopped
  • 100 g tomatoes
  • 50 g green cabbage (or sub broccoli)

For the dressing:

  • 80 g or 1/3 cup tahini
  • 80 g or 1/3 cups water
  • 2 tbsp lemon juice
  • 1 clove garlic
  • 1/4 tsp salt

Instructions
 

  • Put all ingredients into a big salad bowl.
  • Make the dressing: Place all ingredients into a food processor or blender and process until smooth.
  • Pour the dressing over the lentil salad.
Keyword lentils with spinach salad

2. Blueberry spinach salad

Blueberry spinach salad

Nutrition Facts:
Calories: 173 kcal | Protein: 4g | Carbohydrates: 15.5g | Fat: 11.9g
Print Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Salad
Cuisine vegan
Servings 4 serves
Calories 173 kcal

Ingredients
  

For the Tofu Feta

  • 1 package extra-firm tofu, pressed then crumbled
  • 2 tbsp lemon juice
  • 1 tbsp water
  • 1 tbsp apple cider vinegar
  • 1 tsp garlic powder
  • 1 tsp sea salt

For the Dressing

  • 3 tbsp water
  • 1 tbsp dijon mustard
  • 1 tbsp maple syrup
  • 1 clove garlic, minced
  • 2 tbsp minced shallot or white onion
  • pinch of sea salt

For the Salad

  • 2 handfuls of spinach per salad
  • 1/4 cup blueberries per salad
  • 3 tbsp pecans per salad
  • 1/2 an apple, diced

Instructions
 

  • Ideally, make the vegan feta the night before making the salad. If not, you’ll need 20 minutes to press the tofu and at least 30 minutes, preferably an hour to marinate it. First, place a block of extra-firm tofu on a dish towel and fold the towel over it. Place the tofu wrapped in the cloth on a plate and place a heavy object on top of it. I use a few cookbooks but anything works. You can use a tofu press if you have one. Press for 20-30 minutes to remove excess water. Once pressed, crumble the tofu into feta cheese-sized chunks into a bowl or container and add the rest of the tofu feta ingredients. Mix well, cover and marinate for 1 hour up to overnight.
  • To make the dressing, whisk the ingredients together in a dish or shake vigorously in a container.
  • Assemble each salad by starting with a couple handfuls of greens then topping with blueberries, pecans and thinly sliced apple. Add a few tablespoons of feta to each salad then drizzle with dressing and enjoy.

Notes

The tofu feta recipe makes quite a bit so feel free to cut in in half if you only want enough for 4 salads.
The salad takes just minute to prepare but you’ll need 20 minutes to press the tofu and at least 30 minutes to marinate it.
 

3. Apple Rocket salad

Apple rocket salad

Nutrition facts:
Calories: 532.8 kcal | Protein: 13.9 g | Carbohydrates: 49 g | Fat: 27.6 g
Print Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Cuisine vegan
Servings 1
Calories 532.8 kcal

Ingredients
  

For the salad

  • 182 g or 1 medium-sized apple, chopped
  • 60 g fresh rocket (arugula), chopped
  • 100 g carrots, chopped
  • 50 g sunflower seeds

For the Dressing

  • 3 tbsp apple cider vinegar or other vinegar
  • 2 tbsp Dijon mustard (or yellow, brown, spicy)
  • 1 tbsp maple syrup

Instructions
 

  • Chop the apples, arugula and carrots into bite-sized pieces.
  • Make the dressing: Place all ingredients into a food processor or blender and process until smooth.
  • Place the chopped fruits and vegetables into a large mixing bowl, add sunflower seeds and pour the dressing over the top.

4. Easy strawberry quinoa salad

Easy strawberry quinoa salad

Nutrition facts:
Calories: 296.4 kcal | Protein: 10.8 g | Carbs: 43.9 g | Fat: 4 g
Print Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Cuisine vegan
Servings 1
Calories 296.4 kcal

Ingredients
  

For the Salad

  • 60 g arugula, chopped
  • 100 g carrots, chopped
  • 150 g quinoa, cooked
  • 50 g green cabbage, chopped (or sub broccoli)
  • 100 g strawberries

For the Dressing

  • 4 tbsp apple cider vinegar

Instructions
 

  • Layer all your ingredients in the order listed in a serving dish or bowl.

5. Healthy Vegan Buddha Bowl

Healthy Vegan Buddha Bowl

Nutrition facts:
Calories: 688.7 kcal | Protein: 27.2 g | Carbs: 94.4 g | Fat: 15.6 g
Print Recipe
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Cuisine vegan
Servings 1
Calories 688.7 kcal

Ingredients
  

For the Salad

  • 150 g buckwheat groats, cooked
  • 100 g chickpeas, cooked
  • 100 g carrots, chopped
  • 60 g spinach, chopped
  • 120 g or 1 medium-sized banana, chopped

For the Dressing

  • 120 g or 1/2 cup Hummus
  • 1 tbsp Dijon Mustard
  • 15 g or juice of 1/2 lemon
  • 2-4 tbsp water

Instructions
 

For the Salad

  • Put all ingredients into a big salad bowl.
  • Pour the dressing over the top.

For the Dressing

  • Add the Hummus, Mustard, and Lemon Juice to a small bowl and mix with a spoon or fork until well-combined.
  • Add in water in 1 tbsp increments until your desired thickness is reached, then serve as desired! Leftovers will keep in the fridge for up to one week.

Summary

So, I hope you’ve found some delicious, healthy and easy vegan salad recipes here. Scientific research shows that incorporating more fruits and vegetables into your diet is one of the best things you can do for your health, and these vegan salad recipes make it easy and delicious. Eating healthy doesn’t have to be time consuming or boring.

So, make a salad with your favorite plant-based foods and enjoy a delicious and nutritious meal that will leave you feeling energized and satisfied.

P.S. If you want to get my science-based meal plans, recipes that can be cooked in 30 minutes or less and find out how science-based nutrition can help you improve your health and live longer then click here to learn more.

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