Vegetable Salad Recipes are one of my favorite go-to meals. They’re quick to throw together, super healthy, and taste great.
A salad can be anything you want to be the main course or side dish; hearty or light; packed with protein or vegetarian (or vegan!).
In this post, I’ll share some of my favorite make-ahead vegetable salads that are sure to please any palate! They’re easy to whip up for a weeknight dinner but fancy enough for company.
How to make Vegetable Salad Recipes
Ingredients:
- 1 bag of mixed greens
- arugula
- romaine
- kale, etc
- 2 lbs of fresh vegetables (spinach, broccoli, cauliflower, carrots, beets)
- 1 red onion
- 1 green bell pepper
- A few handfuls of baby tomatoes diced
Directions:
Step 1: Prepare your vegetables. Chop them any way you want to, or buy precut vegetables.
Step 2: Place your greens into a large serving bowl. I like to alternate the portions of different greens in each salad, so not all of one is dominant, but that’s totally up to you.
Step 3: Add your vegetables over the greens and distribute them evenly. Add any other toppings like olives or goat cheese (optional).
Step 4: Toss until everything is mixed well.
Step 5: Serve immediately or refrigerate and serve cold.
Nutrition facts of Vegetable Salad Recipes
- Total calories: 610
- Calories from fat: 490
- Fat: 54g
- Carbohydrates: 48g
- Sugar: 7.9g
- Protein: 7.7g
- Prep time: 10 min
Health Benefits of Vegetable Salad Recipes
Vegetable salad recipes (especially those with a medley of vegetables and greens) are some of the most nutritious foods! They’re packed full of nutrients.
Vegetables are high in antioxidants. Antioxidants kill off free radicals, damaging cells and leading to disease, aging, and even cancer.
Different types of vegetables have different types of antioxidants. Some common ones include vitamin A beta-carotene, lycopene, vitamin C, flavonoids, anthocyanins, polyphenols, etc.
5 Best Variations for Vegetable Salad Recipes
1. Add in some protein. Adding protein to your salad is a great way to make it more filling and satisfying. Add some grilled chicken, chickpeas, or kidney beans for extra protein.
Another good addition is hemp seeds which are a good plant source of complete protein with all 20 amino acids needed by the body.
2. Add in some fats. Like adding protein, adding fats to your salad is a great way to make it more satisfying.
Avocados are a great source of healthy, monounsaturated fat and can be easily added to any salad recipe. Add some additional unsaturated fat like olive oil or flaxseed oil for another healthy boost.
3. Swap in whole grain carbs for refined ones. The vast majority of the carbs you find in a salad are refined sugars.
Whole foods like oats and quinoa are better sources of carbohydrates that won’t spike insulin and cause an insulin crash which can be dieting killers. Make sure to steer clear of white carbs (like bread, pasta, rice, and potatoes) as they aren’t as filling or healthy.
4. Add fresh produce to your recipes. This will help keep the carbs low in your salad while still getting a boost of veggies and nutrients.
5. Add some spice to your recipes. Adding spices like garlic or onion powder to a salad is a great way to make it more nutrient-dense and filling.
Can I Freeze It?
Yes! You can freeze any salad recipe, and it’s just as good every time. Follow the same directions as above, but instead of serving immediately, stack the ingredients in a freezer-safe plastic container or bag, label and date it and keep frozen for up to 3 months.
Vegetable salad recipes for weight loss
Since you can make all of these healthy salad recipes ahead and freeze them, you can always have a healthy, whole-food salad for dinner with veggies at work or on the go. You get a burst of nutrition when you eat food prepared with love for your body and healthy for you.
Vegetable Salad Recipe Pinoy
More than a few people in my family don’t eat meat. Because of them, I started liking vegetable salad recipes more and more. This Pinoy Vegetable Salad Recipe is very healthy and hearty!
Is It Suitable For Pregnant Women?
Vegetable salad recipes are filling, nutritious, and vegetarian-friendly. They’re particularly great for pregnant women who need to stay away from meat sources due to the high levels of cholesterol and protein that come with it.
How Long Will It Take To Prepare?
Most vegetable salad recipes take 10-15 minutes to prepare. Just slice, dice, chop, and mix with your favorite greens and toppings!
Is It Good For Kids?
Vegetable salad recipes are typically kid-friendly. They’re packed full of fiber, vitamins, and minerals. If you’re worried about kids eating vegetables or that they won’t like their taste, a pre-prepared vegetable salad will be quick and easy to prepare, perfect for kids and adults alike!
How Many Calories Are In Vegetable Salad Recipes?
Since most vegetable salads have low-calorie counts (around 400 calories per serving), all you need to do is limit your portion sizes.
Is It Good For Elders?
Elders can use vegetable salad recipes for a high fiber, low-calorie diet. You can make it with your favorite greens and toppings, which will be great for them in terms of taste and nutrition.
How To Make More Delicious?
Use a unique combination of vegetables and your favorite greens! This will make it more interesting, which will stop you from getting bored with the same old vegetable salad recipes.
Is It Suitable For Diabetics?
Vegetable salad recipes are a great option for people with diabetes as they’re low in sugar and high in fiber! Eating more fiber is great for people with diabetes as it slows down digestion, keeps you full for longer, and reduces cravings. Fiber also helps to balance blood sugar levels.
Conclusion
It’s time to get your garden ready for the spring and summer. Carrots, sweet potatoes, peas, beans, and beets are great summer vegetables to grow at home.
If you’re not too good at growing plants, then let me tell you this… All those months of planning and effort can be worth it if the harvest is huge!
FAQ
What vegetables are good for a salad?
The best vegetables for the salad would be dark green leafy veggies such as spinach, kale, lettuce, and similar vegetables. They still taste great and are loaded with vitamins and nutrients when cooked. Leafy green vegetables are the best vegetable choices to keep your skin looking fresh and healthy.
What is the recipe for vegetable salad?
The vegetable salad recipe is a small amount of plain vinegar or lemon juice mixed with a small amount of salt. You can also add some mustard, sugar, etc., as per your taste. You can take this in the form of dips, or you can use this to make your vegetable salad tastier without adding any oil or water.
How many calories in vegetable salad?
The calories in vegetable salad depend on the ingredients used and what type of dressing you use. One serving of vegetable salad has less than 500 calories, and you can include it in your weight loss diet.
What are the side effects?
The side effect of including vegetables in your daily meal plan is that it will help you lose weight. If a person eats healthy for a long time without any trouble, he does not need to avoid the vegetables.
How do you make a simple vegetable salad?
First, wash the vegetables and clean them properly. Then during the preparation, take a small quantity of salad dressing in a bowl. Add some chopped vegetables to it and mix everything properly.
