There are numerous health benefits to eating raw fruits and vegetables; they’re packed with fiber, multi-vitamins, and essential minerals that keep your skin, bones, and bowel movements in check. Several studies suggest that including more raw foods, namely salads, in your vegan diet can significantly improve your cardiovascular health and prevent heart strokes. Consuming a bowl of salad every day is also thought to keep premature aging at bay, improve cognitive performance, and keep you feeling full throughout the day. So, without further ado, here are some easy salad recipes you can incorporate into your daily diet. They’re easy to make, nutritious, and delicious.
Chickpea Salad with Sesame Paste
Chickpeas are a great source of protein, iron, and fiber. You can purchase them canned and ready to eat, or soak them overnight and poach them the next morning if you prefer your food fresh and organic. They make an excellent replacement for meat in any dishes you want to recreate. You’ll also want to be generous with your leafy greens, as they’re a reliable source of iron and calcium. For better iron absorption, always lemon juice profusely or drink a glass of lemonade with your meal.
Ingredients
- 1 cup cooked chickpeas
- 1 cup chopped cilantro
- ¼ cup chopped mint leaves
- 1 cup sliced cucumber
- 1 cup sliced tomato
- ½ onion, diced
- 3 tablespoons olive oil
- Juice of one medium-sized lime
- ¼ teaspoon salt
- ½ teaspoon freshly ground pepper
Instructions
- In your salad bowl, stir the liquid ingredients with your spices.
- Add your veggies and cooked chickpeas and mix well.
- Serve immediately or serve in a tight container for up to 3 days.
Vegetable Pasta Salad
If you have celiac disease or gluten allergies, you can swap the pasta with jasmine rice or opt for gluten-free pasta. The vegan cook from kathysvegankitchen.com/vegan-potato-salad/ also recommends opting for potato, as it’s both filling and flavorful when spiced right. This salad is a lot more filling than its all-veggie counterparts and makes a great, quick lunch to set aside and take to work. You can add vegetables of your choice, but it’s important to go for colorful and diverse veggies to reap the full benefits.
Ingredients
- 1 pound of pasta spirals
- 1 red onion, diced
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, sliced
- 1 green bell, sliced
- 1 ripe avocado, mashed
- ½ cup cilantro, chopped
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ¼ cup olive oil
- Juice of 2 medium-sized lemons
Instructions
1. Fill your pot halfway with water and add olive oil and salt. Bring it to a boil.
2. Add your pasta spirals. Simmer for 10 minutes or as otherwise the instructions on the packet say.
3. Drain your pasta, but do not rinse it. Place it in your large salad bowl.
4. Add your vegetables and leafy greens and mix well.
5. Add your spices and mix well.
6. Top it off with avocado paste and add a leaf or two of cilantro as garnish.
7. Serve immediately or store in a tightly sealed container for up to 2 days.
Shiitake Mushroom Salad
As the only reliable vegan source of vitamin D, adding mushrooms to your daily diet will help you meet your vitamin D requirements if you compliment that with half an hour of sunlight exposure every day. Shiitake mushrooms are also rich in B vitamins and keep cardiovascular diseases at bay. Because they’re rich in minerals and multivitamins, they also keep your digestive health in check and help you maintain youthful skin.
Ingredients
- 2 cups shiitake mushrooms, thinly sliced
- 1 cup parsley, chopped
- Juice of two medium-sized lemons
- ¼ cup olive oil
- 3 cloves of garlic, minced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup cooked kidney beans
- ½ teaspoon salt
- ½ teaspoon freshly ground pepper
Instructions
1. Whisk your liquid ingredients well in a separate bowl.
2. Add your shiitake mushrooms and allow to soak up the salad dressing for 15 minutes.
3. Add the rest of your ingredients and mix well.
4. Serve immediately or store in a tightly sealed container for up to 3 days.
Salads make a great filling lunch that keeps cravings at bay and supply you with your recommended intake of multivitamins, minerals, fiber, and other important nutrients. If a bowl of raw veggies is not filling enough for you, consider adding your chosen vegetables to rice, quinoa, or pasta for a more filling meal. These recipes are easy to make and take a minimal amount of time to prepare.
