Vegan Vegetable Salad Recipes

Vegan Apple Slaw

Years ago, friends had us over for dinner. I love when friends go out of their way to cook vegan, don't you? They discovered this slaw while watching Emeril. A little tweaking of the original recipe to make it vegan and you are left with this vegetable salad recipe which is 100% fantastic.

• 2 cups thinly sliced cabbage
• 1/2 thinly sliced red onion
• 1 julienne apple, core and seeds removed
• 1 Tablespoon chopped pickled jalapeno
• 1/4 cup golden raisins
• 1/4 cup toasted slivered almonds
• 1 Tablespoon brown rice syrup
• 1/2 cup Vegenaise (dairy/egg-free mayo)
• Salt and white pepper, to taste

In a medium mixing bowl, combine all of the ingredients except the salt and white pepper. Mix thoroughly and season with salt and pepper.

Serves 8.

Per Serving: 160 Calories; 11g Fat (63.8% calories from fat); 2g Protein; 13g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 21mg Sodium.

Amazing Vegan Romaine Beet Salad w/Cucumber Balsamic Dressing

The idea for this salad sprang from Jeff's brilliant mind and constant coaxing to come up with a special salad for his love of shredded beets and carrots. So to satisfy his longing, I came up with this healthy and delicious recipe. It is positively addicting -- in the best way. :O)

• 3-4 cups romaine lettuce, torn
• 1/2 medium beet, grated
• 1 carrot, grated
• 2 Tablespoons Sassy's Seedalicious Topping, ground
• 3-4 Tablespoons nutritional yeast

Cucumber Balsamic Dressing:

• 1/2 cup extra-virgin olive oil
• 2-3 inch section of peeled cucumber
• 1/4 cup balsamic vinegar
• 1/8 cup Bragg Liquid Aminos (or other soy sauce)
• 1-2 Tablespoons flax oil
• 2 garlic cloves
• 1 teaspoon Dijon
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon maple syrup, or to taste
• Pinch freshly ground black pepper
• Sunflower seeds, to taste, optional garnish

1. Add lettuce, and shredded beet & carrot to a large bowl. Sprinkle with Seed topping and nutritional yeast. Toss to mix.

2. In a blender, process dressing ingredients until thoroughly mixed.

3. Please note: You will not use all of the dressing. Toss the salad with the preferred amount of dressing, to taste. Refrigerate additional dressing -- keeps 2-3 days.

4. Plate salad. Serve topped with sunflower seeds, if desired.

Serves: 2

Vegan Asparagus Cashew Rice Pilaf

I LOVE asparagus, don't you? This vegan side dish contains spaghetti AND jasmine rice (white rice), so in terms of health foods it's not exactly the best choice. But MAN it's a delicious occasional treat.

• 1/4 cup Earth Balance, or other non-dairy butter
• 2 ounces uncooked spaghetti, broken
• 1/4 cup minced onion
• 1/2 teaspoon minced garlic
• 1 1/4 cups uncooked jasmine rice
• 2 1/4 cups veggie broth (or 2 1/4 cup water and 1 veggie bouillon cube or equivalent veggie broth powder)
• 1/2 pound fresh asparagus, trimmed and cut into 2-inch pieces
• 1/2 cup cashew halves

1. Melt Earth Balance in a medium saucepan on low heat and stir in broken spaghetti, cooking until coated with the melted butter and lightly browned over medium-low heat.

2. Increase heat to medium. Stir onion and garlic into the saucepan and cook about 2 minutes, until tender. Stir in jasmine rice, and cook about 5 minutes. Pour in vegetable broth. Season mixture with salt and pepper. Bring the mixture to a boil, cover, and cook 20 minutes, until rice is tender and liquid has been absorbed.

3. Steam asparagus until tender but firm. Mix asparagus and cashew halves into the rice mixture, and serve warm.

Serves: 8

Variations:

• Instead of spaghetti and jasmine rice, use whole wheat spaghetti and brown rice as healthy alternatives

Vegan Dilled Potato-Green Bean Salad

This delectable salad hails from the queen of pressure cooking, Lorna Sass. But this recipe doesn't require a pressure cooker. It's from the book Recipes from an Ecological Kitchen: Healthy Meals for You and the Planet, with some of the most fantastic vegetarian cooking advice, tips and recipes you will find.

This vegetable salad recipe takes a bit of time to make, but the results are worth it, especially when green beans are in season. Very delicious.

• 1 pound green beans, trimmed
• 1 pound small new potatoes, just cooked
• 1/3 cup coarsely chopped walnuts (optional)
• 2 shallots, chopped
• 3 cloves garlic, minced
• 1/4 cup extra-virgin olive oil
• 3/4 to 1 cup tightly packed minced fresh dill
• 1 to 3 teaspoons Dijon mustard
• 3 1/2 Tablespoons white wine vinegar, divided
• Pinch Sea salt, to taste
• Pinch freshly ground black pepper, to taste

1. Toast walnuts in a skillet, or roast in the oven. Coarsely chop and set aside.

2. Steam the green beans until tender-crisp, about 3 to 5 minutes. Run under cold water and drain thoroughly. Cut into thirds lengthwise and place in a serving bowl.

3. Cut the cooked new potatoes into 1/4-inch slices, and toss with 2 Tbsp. vinegar. Then add them, the toasted walnuts (if using), shallots and garlic to the beans.

4. In a food processor or Vitamix blender (or container with a tight-fitting lid) combine the oil, 3/4 cup dill, 1 teaspoon mustard, 1 1/2 Tablespoons vinegar, salt, and pepper. Blend to a thick, creamy dressing. Taste and add more mustard or vinegar if desired.

5. Toss the dill-mustard vinaigrette into the potato-bean mixture.

6. Let the mixture marinate at room temperature for at least 1 hour before serving. Adjust seasonings before serving, adding more dill if desired.

Serves: 4

Per Serving: 324 Calories; 21g Fat (54.9% calories from fat); 7g Protein; 32g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 62mg Sodium.

Vegan Eggless Tofu Salad

I've tried many vegan egg-free salads, and this is the one I always come back to. From the fun book The Garden of Vegan: How It All Vegan Again! by Tanya Barnard and Sarah Kramer.

• 1 pound medium tofu, mashed
• 1/2 cup Vegenaise (egg-free/dairy-free mayo)
• 4 Tablespoons chopped parsley
• 1 pickle, diced (or 1/4 cup relish)
• 1 1/2 Tablespoons prepared mustard
• 1 to 2 stalks green onion, chopped
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 1 1/2 teaspoons sea salt
• 1/8 teaspoon turmeric

In a medium bowl, mash the tofu with your hands or fork and add the remaining ingredients. Mix together well and chill before serving.

Serves: 6.

Per Serving: 217 Calories; 17g Fat (70.6% calories from fat); 10g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 525mg Sodium.

Vegan Macaroni Salad
I loves me some macaroni salad! The perfect addition to any party, picnic, BBQ, or other special occasion. Yummmmmm.

• 12 ounces Ditalini pasta (or use elbow macaroni)
• 1 1/2 tomato, chopped (or try cherry and grape tomatoes sliced in half)
• 3/4 cup frozen peas
• 1/2 cup chopped onion
• 1 1/2 cups Vegenaise (or other vegan mayo)
• 3 Tablespoons white wine vinegar
• 3 teaspoons prepared mustard
• 2 1/4 teaspoons sea salt, or to taste
• 1/8 teaspoon freshly ground black pepper
• 3/4 teaspoon celery seeds

In a large bowl combine the pasta, tomato, peas, and onion. In a smaller bowl whisk together the mayo, vinegar, mustard, salt, pepper, and celery seeds. Fold the mayo mixture into the pasta.

Chill.

Serves: 6.

Per Serving: 600 Calories; 37g Fat (57.9% calories from fat); 9g Protein; 52g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 667mg Sodium.

Mean Jean's Vegan Spinach Salad

Jeff's mom, known in some Bridge circles as Mean Jean, shared this flavorful recipe with me years ago. It was easy to veganize.

• 1 bunch spinach, washed, dried and coarsely chopped
• 4 to 5 green onions, chopped
• 1/3 cup vegan Parmesan cheese
• Imitation bacon bits
Dressing:
• 3/4 cup safflower oil
• 1/4 cup lemon juice
• 3/4 teaspoon sea salt
• 1 large garlic clove, finely chopped
• 1/4 teaspoon celery seed
• Dash pepper
• Dash paprika

Mix spinach and green onions in a large bowl. Add a little dressing at a time and toss until you have just the right amount for your tastes (you may not need to add all of the dressing.) Toss with Parmesan and bacon bits. Serve immediately.

Serves: 4

Variations:

• Click here for another KILLER Spinach Salad.
• Add toasted and chopped walnuts

Per Serving: 429 Calories; 43g Fat (55.0% calories from fat); 11g Protein; 68g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 770mg Sodium.

Vegan Potato Salad

I looooove potato salad. This is the best potato salad recipe I've made. And since it's vegan there is no cholesterol, of course. SCORE!

• 5 potatoes, cooked, peeled and cubed
• 1 1/2 green peppers, chopped
• 2 carrots, shredded
• 1 celery stalk, diced
• 4 green onions, diced
• 1 cup Vegenaise (egg-free/dairy-free mayo)
• 2 Tablespoons Bragg's Liquid Aminos, or use Tamari soy sauce
• 1 teaspoon basil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon oregano
• Dash sea salt and freshly ground black pepper

Add potatoes and other veggies to a large bowl. Combine Vegenaise and spices to make dressing and gently fold dressing into vegetables. Chill and serve.

Serves: 6.

Variations:

• Add dijon mustard
• Add chopped green or black olives
• Add one cup sweet corn

Per Serving: 347 Calories; 24g Fat (57.1% calories from fat); 4g Protein; 38g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 251mg Sodium.

Vegan Roasted Corn and Black Bean Salad

This bean and vegetable salad recipe always turns out well and is a real crowd pleaser. The flavors combine to make a super yummy salad.

• 2 cobs corn, kernels cut from cob (or can use frozen)
• 1 1/2 tablespoons extra-virgin olive oil
• 1/4 cup red onion, chopped
• 1 jalapeno peppers , seeded & finely chopped
• 1/2 red bell pepper, chopped
• 1 teaspoon garlic, minced
• 1 can black beans, drained and rinsed
• 1 large avocado, peeled and cut in 1/2 inch dice
• 1 large fresh tomatoes, diced
Dressing:
• 1/2 teaspoon sea salt, or to taste
• 1/2 teaspoon ground cumin
• 3 tablespoons fresh lime juice
• 2 1/2 tablespoons vegetable oil
• 1 tablespoon apple cider vinegar

1. Preheat oven to 450 degrees. In a medium bowl, combine corn and oil, toss to coat. Spread corn in ungreased baking pan. Bake in oven 18-22 minutes or until corn begins to turn light golden brown, stirring every 5-10 minutes. Cool 10 minutes.

2. Meanwhile prepare dressing. Combine all ingredients in a small jar with tight fitting lid and shake well until blended.

3. In a large bowl, combine chopped cliantro, onion, tomatoes, jalapenos, bell pepper, garlic, beans and corn. Mix well. Add dressing and mix again. Add avocados; toss gently to combine.

4. Serve immediately or refrigerate up to 24 hours. May be served over a bed of red leaf lettuce or just as is.

Serves: 4

Per Serving: 432 Calories; 24g Fat (46.8% calories from fat); 14g Protein; 48g Carbohydrate; 11g Dietary Fiber; 0mg Cholesterol; 224mg Sodium.

Sassy's Nutritious and Delicious Daily Vegan Salad

We have this salad practically every day of our lives and never, ever, get sick of it. The flavors meld really well and the seed topping provides a nice balance of the healthy fats your body needs.

• Romaine and red leaf lettuces (or any leafy greens you prefer)
• Extra-virgin olive oil, to taste
• Lemon juice, balsamic vinegar, apple cider vinegar (or similar ingredient with an acidic profile), to taste
• Oregano, basil, garlic powder, sea salt, and freshly ground black pepper, to taste (or use your favorite herbs), to taste
• 2-3 Tablespoons Sassy's Seedalicious Topping
• Nutritional Yeast, to taste

1. Tear lettuces into bite-sized pieces and add to large bowl. Drizzle olive oil and lemon juice over lettuces. Add herbs, salt and pepper.

2. Finely grind seed topping and sprinkle over salad. Toss. Devour!

Serves: 2


Watch my video "How To Dress A Vegan Salad":

Vegan Southwestern Quinoa

A fun way to enjoy your quinoa!

• 1 teaspoon extra-virgin olive oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup quinoa, uncooked
• 1 1/2 cups vegetable broth
• 1 teaspoon cumin
• 1/4 teaspoon cayenne pepper
• freshly ground black pepper, to taste
• 1 cup frozen corn kernels
• 2 cans black beans (15 oz.) rinsed/drained

1. Thoroughly rinse the quinoa in a collander with teeny tiny holes so the quinoa doesn't fall through.

2. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

3. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne, pepper and salt. Bring the mixture to a boil. Cover, reduce heat and simmer 20 minutes.

4. Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through.

5. Mix in the black beans.

Serves: 4

Per Serving: 368 Calories; 5g Fat (12.4% calories from fat); 18g Protein; 66g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 560mg Sodium.

Vegan Strawberry and Spinach Salad

The secret to this fruit and vegetable salad recipe lies with the poppy seed dressing which ties it all together. Make this when strawberries are in-season and at their most glorious.

• 6 cups fresh spinach, torn into bite - size pieces
• 2 cups fresh strawberries, sliced
• 1/4 cup Sucanat, or other natural sugar
• 1 cup organic vegetable oil (cold-pressed and unrefined, if possible)
• 1/3 cup white vinegar
• 1 tablespoon finely chopped red onion
• 1 1/2 tablespoons poppy seedsr
• 1 teaspoon dry mustard
• 1 teaspoon sea salt

In large bowl, combine spinach and strawberries; toss. In food processor or Vitamix blender, combine sugar, oil, vinegar, onion, poppy seeds, mustard and salt; puree until creamy. Serve salad with dressing on the side.

Serves: 4

Per Serving: 582 Calories; 56g Fat (84.4% calories from fat); 2g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 448mg Sodium.

Vegan Tomato Mozzarella Salad w/Pesto

• 8 large tomatoes, halve and scoop out seeds, strain
• 1 basket cherry tomatoes, halved
• 1 large shallot, chopped
• 1/4 cup balsamic vinegar
• 2 tablespoons sherry wine vinegar
• 2 tablespoons minced fresh parsley
• Pinch red pepper
• Follow Your Heart Mozzarella (or other vegan cheese), cubed (8-10 ounces)
• 1/4 cup pesto sauce

Cut each large tomato halves into 4 wedges, add cherry tomatoes to the tomato juice. Add shallot and vinegars, parsley and red pepper. Season with salt and pepper. Let stand at room temperature for up to 3 hours. Before serving, drain tomatoes and save the juice. Add pesto to some juice so it is pourable. Add cheese and serve.

Serves: 8

Per Serving: 122 Calories; 11g Fat (66.8% calories from fat); 3g Protein; 9g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 138mg Sodium.

Vegan Wild Rice and Quinoa Garden Salad

A tasty whole grain and vegetable salad recipe that is super duper good, and good for you!

• 1 cup cooked wild rice*
• 1/2 cup quinoa, uncooked
• 1 cup vegetable broth
• 1/2 cup thinly sliced green onions
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped, seeded peeled cucumber
Dressing:
• 2 Tablespoons extra-virgin olive oil
• 1 teaspoon dijon mustard
• 1/2 teaspoon sea salt
• 1/2 teaspoon dried thyme
• 1/4 teaspoon dried rosemary
• 1/4 teaspoon freshly ground black pepper
• 2 cloves garlic, minced

1. Be sure your wild rice is cooked!*

2. Heat a large dry pan and add unrinsed quinoa. Toast, stirring occasionally, until fragrant and the quinoa begins to pop (5 minutes or so). Add vegetable broth, cover, and simmer for 15 minutes or until quinoa is tender.

3. Place the wild rice and quinoa in a large bowl. Stir in the green onions, bell pepper, and cucumber.

4. Combine remaining ingredients in a small bowl, stirring with a whisk. Drizzle over quinoa mixture; toss gently to coat. Cover and chill at least 2 hours.

Serves: 6

* To cook wild rice, soak 6-8 hours in double the water. Drain and rinse. Combine 1 cup water and wild rice in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 1 hour or until the rice is tender and liquid is absorbed. Alternatively, you can steam the rice (our preferred method).

Per Serving: 158 Calories; 6g Fat (35.4% calories from fat); 4g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 553mg Sodium.