11 Amazing Vegan Salad Recipes For Your Kids

11 Amazing Vegan Salad Recipes For Your Kids

Do you want to make a vegan salad? Finding salad recipes that don't include cheese crumbles or dairy in the dressing can be challenging.

But we've got you covered with our favorite vegan salad recipes! These plant-based salads are colourful, healthful, and delicious thanks to their nutrient-dense ingredients.

This list includes vegan salad recipes for side dishes, main dishes, and lunch salads.

Benefits Of Eating Salads

Healthy Fats

A small amount of healthy fat aids your body's absorption of the nutrients in your salad. Of course, this does not imply that you should smother your salad in creamy, fat-laden dressings.

Choose a drizzle of olive oil and a handful of olives, sunflower seeds, almonds, or walnuts instead. Mash an avocado with a little olive oil for a creamier dressing.

Healthy fats help you absorb the nutrients in vegetables, but they also supply vitamin E and selenium, help lower blood pressure, and lessen your risk of cardiovascular disease.

Intake Fiber

It's challenging to think that something we can't even stomach may be so beneficial to us! A diet heavy in fiber can help lower cholesterol while also reducing constipation.

Not only that, but according to Barbara Rolls, Ph.D., founder of The Volumetrics Consuming Plan, eating more fiber might help you feel fuller, eat less, and finally lose weight.

Consume Vital Nutrients

Vegetables are high in nutrients your body requires, but you may need to consume more.

“Only one out of every ten Americans consumes the recommended daily amount of veggies and fruit,” adds Amidor. “This means that 90 percent of Americans do not consume enough veggies and fruits daily.”

You're missing many critical nutrients if you're not receiving enough. “Vegetables provide several key nutrients, including antioxidant vitamins A and C, potassium, and an assortment of phytonutrients, natural plant components that can help prevent and fight disease,” says Amidor.

The good news is that salad may be the solution. According to Hoover, salads are a terrific way to acquire our recommended daily amounts of vegetables.

Reduce Calories And Increasing Satisfaction

To lose weight, start each meal with a green salad. According to studies, eating a low-calorie first course, such as a green salad with 150 calories or less, enhances satiety (feelings of fullness) and lowers the number of calories taken during the meal.

Rolls, the study's principal researcher, believes that “bigger is better” as long as the salad is larger in volume rather than calories – which means more veggies and less dressing and other fatty add-ons.

11 Delicious Vegan Salad Recipes

1. Beetroot & Lentil Tabbouleh Vegan Salad Recipe

Serve this delicious tabbouleh with beets, chickpeas, and lentils as a side dish or vegan main course. It's nutritious, gluten-free, low-calorie, and contains three of your five daily fruits and vegetables.

Prep time: 15 minutes | Cook time: 0 minutes | Total time: 15 minutes | Servings: 4

Ingredients

• Flat-leaf parsley: 1 small bunch
• Fresh mint: 1 small bunch
• Fresh chives: 1 small bunch
• Radishes: 200g
• Beetroot: 2, peeled and quartered
• Red apple: 1, cored, quartered and sliced
• Ground cumin: 1 teaspoon
• Olive oil: 4 tablespoon
• Cooked quinoa: 250g
• Chickpeas: 400g, drained and rinsed
• Green lentils: 400g, drained
• Lemons juiced: 2

Method

1. Combine the herbs, radishes, and beetroot in a food processor and pulse until finely chopped.
2. Stir in the remaining ingredients, adding the lemon juice until you reach your desired flavour – you may not need all of it. Season, then serve immediately on a large dish with a few parsley leaves on top.

2. Chickpea Shawarma Salad

This vegan chickpea shawarma salad is full of flavour and nutrients. This is a hearty plant-based lunch that the entire family will enjoy. This recipe is sugar-free, gluten-free, and adaptable.

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 4

Ingredients

• Cooked chickpeas: 3 cups
• Olive oil or avocado oil: 2 tablespoons
• Lemon juice: 1 tablespoon
• Cumin: 1 teaspoon
• Coriander, garlic powder, cardamom, ginger, cinnamon, paprika, salt and pepper: ½ teaspoon

Ingredients For The Salad

• Chopped kale per serving: 1 cup
• Diced cucumber per serving: ¼ cup
• Diced tomato per serving: ¼ cup
• Finely chopped parsley per serving: ¼ cup
• Pickled onions per serving: 4-5
• Pita for serving, optional

Ingredients For The Tahini Lemon Sauce

• Lemon juice: ¼ cup
• Garlic powder: 1 teaspoon
• Sea salt: 1 teaspoon
• Maple syrup: 1 tablespoon (optional)
• Water to adjust consistency
• Tahini: 5 tablespoons

Method

1. If you haven't already, make the pickled red onion.
2. To soften the kale, massage it with ½ teaspoon olive oil. Remove from the equation.
3. Cucumber, tomato, and parsley should all be chopped.
4. To make the tahini sauce, whisk together all ingredients until smooth.
5. In a skillet, heat the oil over medium heat. Heat through the chickpeas, lemon, and spices for about 5-10 minutes.
6. Divide the kale, chopped veggies, and pickled onions among four bowls or containers while they're cooking. Divide the chickpeas among the bowls and top with the tahini sauce. Serve with pita bread and hummus, if desired.

3. Broccoli Salad

The dressing is tasty, but the smoky, sweet/salty tamari almonds and pepitas steal the show. They offer crunch to this salad and add richness and a smokey taste, making them the ideal healthy substitute for bacon and cheese.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4 to 6

Ingredients

• Broccoli florets: 1 pound
• Extra-virgin olive oil: 3 tablespoons
• Vegan mayo: 3 tablespoons
• Apple cider vinegar: 1½ tablespoons
• Dijon mustard: 2 teaspoons
• Maple syrup: 1 teaspoon
• Garlic: 1 clove, minced
• Sea salt: ¼ teaspoon or more to taste
• Diced red onions: ⅓ cup
• Dried cranberries: ⅓ cup

Ingredients For The Smoky Tamari Almonds

• Almonds: ½ cup
• Pepitas: ½ cup
• Tamari: 1 tablespoon
• Maple syrup: ¼ teaspoon
• Smoked paprika: ½ teaspoon or more to taste

Method

1. Preheat the oven to 350 degrees F and line a baking sheet with parchment paper.
2. Broccoli florets should be sliced into 12-inch portions, with any remaining stems diced into 14-inch pieces. Remove any woody or gritty parts of the stem first.
3. In the bottom of a large mixing bowl, combine the olive oil, mayo, apple cider vinegar, mustard, maple syrup, garlic, and salt. To mix, toss in the broccoli, onions, and cranberries.
4. Toss the almonds and pepitas with the tamari, maple syrup, and smoked paprika on the baking sheet and spread into a thin layer. Preheat the oven to 350 degrees Fahrenheit and bake for 10 to 14 minutes or until golden brown. Remove from the oven and leave to cool for 5 minutes (they will crisp up as they cool).
5. Toss in the almonds and pepitas, reserving a few for garnish. Season to taste with salt and pepper, then serve.

4. Cabbage Koshimbir

Serve as a healthful side dish to tandoori or grilled meats. The chilli in Koshimbir, an Indian slaw or crispy cabbage salad, is optional.

Prep time: 10 minutes | Cook time: 2 minutes | Total time: 12 minutes | Servings: 6

Ingredients

• Sunflower oil: 1 tablespoon
• Black mustard seed: 1 tablespoon
• Cumin seeds: 1 tablespoon
• Cabbage, finely shredded or coarsely grated: ½
• Sliced Red onion: 1
• Chopped Green chilli: 1
• Lemon, juice: ½

Method

1. Warm the mustard and cumin seeds in a frying pan until they sizzle and crackle, then remove from the heat.
2. In a mixing dish, combine all ingredients with a heavy pinch of salt and serve. (Can be made ahead of time and stored in the refrigerator).

5. Potato Salad

Vegan mayonnaise is used to make a vegan variation of a typical potato salad. In the summer, it's the ideal companion to a BBQ, picnic, or salad.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 4

Ingredients

• Baby new potatoes: 600g
• White wine vinegar: 2 teaspoon
• Extra virgin olive oil: 2 teaspoon
• Vegan mayonnaise: 120g
• Dijon mustard: 1½ teaspoons
• Red onion: 1, finely chopped
• Capers: 2 teaspoons, chopped
• Fresh parsley: ½ cup, chopped
• Fresh chives: ¼-½ cup

Method

1. Season the potatoes with salt and cover with cold water in a pan. Bring to a boil, then reduce to low heat and cook for 15-20 minutes, or until the potatoes are cooked. Drain and steam-dry for 5 minutes in a colander.
2. If the skins are papery and peeling away, rub them off if desired. Toss the potatoes in a basin with the vinegar, olive oil, and a pinch of salt and pepper, then set aside to cool.
3. Combine the mayonnaise, mustard, shallot, capers, and herbs in a mixing bowl (saving a little to garnish). Check the seasoning and, if desired, add a pinch of salt or vinegar. Serve with the remaining herbs scattered over top.

6. Charred Onion & Tomato Salad

This onion and tomato salad contain chunky salad onions that won't wilt once cooked, making it a great side salad to serve alongside fish or steak.

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 4

Ingredients

• Green onions: 2 bunches, trimmed
• Cherry tomatoes: 270g, halved
• Watercress: 50g

Ingredients For The Dressing

• Onion powder: 1 teaspoon
• White wine vinegar: 2 teaspoons
• Extra virgin olive oil: 2 teaspoons
• Wholegrain or Dijon mustard: ½ teaspoon
• Golden caster sugar: 1 pinch (optional)

Method

1. Preheat a nonstick frying pan to high heat. Cut the salad onions in half lengthwise and fry until charred and tender, approximately 212 minutes on each side, cut-side first. Place on a platter and set aside while you finish the remainder of the salad.
2. Cook the tomatoes for 30 seconds to 1 minute, cut-side down, until softened and caramelized, then put aside with the onions.
3. To prepare the dressing, combine all ingredients in a jar with a pinch of salt and pepper and shake vigorously. Arrange the watercress, onions, and tomatoes on a serving plate when ready to serve. Shake the dressing well before drizzling it over the salad.

7. Roasted Beets, Plum Salad

Beetroot's earthiness pairs well with the sweet and acidic plums and roasted pecans in this side salad. For an autumnal feast, serve with lamb.

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 3 – 4

Ingredients

• Beetroot: 4 large, peeled, ends trimmed and spiralized into thick noodles
• Olive oil: 1 tablespoon
• Ripe plums: 200g, cut into wedges
• Pecans: 60g, toasted and roughly chopped
• Fresh mint: 1 small pack, leaves picked, some reserved for garnish

Ingredients For The Dressing

• Extra virgin olive oil: 1½ tablespoons
• Red wine vinegar: ½ tablespoon
• Pomegranate molasses: ½ tablespoon

Method

1. Preheat the oven to 200 degrees Fahrenheit/180 degrees Fahrenheit fan/gas 6. Tossing the spiralized beets with the olive oil and seasonings in a roasting tin, then spread out into an even layer. Roast for 15 minutes, or until the vegetables are soft.
2. While the beets are roasting, whisk together the dressing ingredients in a jug with a pinch of salt and pepper.
3. Toss the remaining ingredients in the roasting tray with the cooked beets and dressing to make the salad. Serve on a serving plate with a few mint leaves saved for garnish.

8. Chickpea Salad

To make a healthy chickpea salad more interesting, add a dash of harissa. It only takes 10 minutes to prepare and is the perfect complement to slow-cooked Greek lamb.

Prep time: 10 minutes | Cook time: 0 minutes | Total time: 10 minutes | Servings: 6

Ingredients

• Chickpeas: 400g, drained and rinsed
• Coriander: 1 small pack, roughly chopped
• Fresh parsley: 1 small pack, roughly chopped
• Red onion: 1, thinly sliced
• Tomatoes: 2 large, chopped
• Olive oil: 2 tablespoons
• Harissa: 2 tablespoons
• Lemon: 1, juiced

Method

1. Mix all ingredients, pounding the chickpeas a little so they're rough around the edges to help the dressing absorb. (Can be made ahead of time and stored in the refrigerator.)

9. Bean, Tomato & Watercress Salad

Try this gluten-free, vegan salad with satisfying beans and crisp watercress for a quick, light lunch. It contains only four ingredients and three of your daily five.

Prep Time: 15 minutes | Cook Time: 0 minutes | Servings: 2

Ingredients

• Can cannellini beans:  400g, drained and rinsed
• Watercress: 100g
• Lemon: 1, zested and juiced
• Sundried tomatoes: 250g
• Olives: 250g

Method

1. Drain and rinse the beans
2. Combine with the watercress, lemon zest and juice, tomatoes, olives, and the oil from the package in a mixing dish
3. Toss and season to taste.

10. Spice-Crusted Tofu With Kumquat Radish Salad

This simple Japanese-inspired vegan salad is anything but boring with shichimi togarashi spice mix, crunchy veg, and a slightly sweet yuzu vinaigrette.

Prep time: 10 minutes | Cook time: 5 minutes | Total time: 15 minutes | Servings: 2

Ingredients

• Firm tofu: 200g
• Sesame seeds: 2 tablespoon
• Japanese shichimi togarashi spice mix: 1 tablespoon
• Sesame oil: 1 tablespoon
• Vegetable oil: 1 tablespoon
• Tenderstem broccoli: 200g
• Sugar snap peas: 100g
• Radishes: 4, thinly sliced
• Spring onions: 2 finely chopped
• Kumquats: 3, thinly sliced

Ingredients For The Dressing

• Low-salt Japanese soy sauce: 2 tablespoons
• Yuzu juice: 2 tablespoons
• Golden caster sugar: 1 teaspoon (optional)
• Shallot: 1 small, finely diced
• Grated ginger: 1 teaspoon

Method

1. Cut the tofu in half and wrap it in kitchen paper before placing it on a platter. To squeeze the water out, place a heavy frying pan on top. Cut the tofu into chunky slices after changing the paper a few times until it feels dry. Combine the sesame seeds, Japanese spice mix, and cornflour in a mixing dish. Toss the tofu in the mixture until it is evenly coated. Remove from the equation.
2. Combine the dressing ingredients in a small bowl and put aside. In a big frying pan, heat the two oils and bring a pan of water to a boil for the vegetables.
3. When the frying pan is sufficiently hot, add the tofu and cook for about a minute on each side, or until beautifully browned. Rep till you've exhausted your options.
4. Cook the broccoli and sugar snap peas for 2-3 minutes after the water is boiling. Drain the water and divide the mixture into two big shallow dishes. Drizzle the dressing over the tofu and serve.

11. Grilled Peach Panzanella

This light salad with a hint of sweetness is a unique take on an Italian classic, served with pig belly for a summer roast.

Prep time: 15 minutes | Cook time: 5 minutes | Total time: 20 minutes | Servings: 6

Ingredients

• Banana shallots: 3, finely sliced into rings
• Cider vinegar: 2 tablespoons
• Golden caster sugar: 1 pinch (optional)
• Firm peaches: 3, halved
• Red chilli flakes: 1 pinch
• Fennel seeds: 1 pinch
• Lemon: ½, juiced
• Capers: 1 tablespoon, rinsed
• Day-old sourdough: 2 slices torn into chunks
• Wild rocket: ¼ cup
• Fresh basil: ¼ cup, leaves picked
• Fennel fronds

Method

1. Quickly pickle the shallots with the cider vinegar and sugar in a bowl. Peaches should be destoned and sliced.
2. Toss the peaches with ½ tablespoon olive oil, the chilli flakes, the fennel seeds, and some spice in a bowl. Sear the peaches for 2 minutes on each side in a griddle pan over high heat until they have char lines. Allow cooling after removing from the heat.
3. Combine the vinegar from the shallots with the remaining olive oil and additional spices in a bowl to prepare a dressing.
4. Combine the peaches, lemon juice, shallots, capers, and bread in a salad bowl or sharing tray, season well, and pour over the dressing. Toss in the rocket, basil, and fennel fronds (if using) with your hands until well combined.

Conclusion

Salads do not have to be dull and bland! On the other hand, vegan salads can be wonderfully delicious and flavourful while being extremely nutritious!

Salads are a terrific and quick lunch or dinner option! I frequently seek comfort foods, but sometimes I want a fresh salad! Try these 11 vegan salad recipes. Feel free to comment here if you have any queries.

I trust you enjoyed this article about the 11 Amazing Vegan Salad Recipes. Please stay tuned for more blog posts to come shortly. Take care!

JeannetteZ

 

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Ideas? Thoughts? Questions? I would love to hear from you. Please leave me your questions, experiences, and remarks about this article on the 11 Amazing Vegan Salad Recipes in the comments section below. You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.

 

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