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Vibrant & Veggie-Packed Lunches: Delicious Vegetarian Salad Recipes
Mediterranean Quinoa Salad with Lemon-Herb Dressing
Quinoa, a complete protein, forms the perfect base for this nutrient-dense salad. Begin by cooking one cup of quinoa according to package directions. While the quinoa cooks, prepare your vegetables. Dice one cucumber, one red bell pepper, half a red onion, and a cup of cherry tomatoes. Crumble approximately four ounces of feta cheese (consider a vegan alternative for strict vegetarians). Chop a handful of fresh parsley and mint.
For the dressing, whisk together three tablespoons of extra virgin olive oil, two tablespoons of lemon juice, one clove of minced garlic, one teaspoon of dried oregano, and salt and pepper to taste. Once the quinoa is cooled, combine all ingredients in a large bowl. Toss gently to ensure everything is evenly coated with the dressing. This salad is best served chilled and can be prepared ahead of time for a quick and healthy lunch. For added texture, consider adding a handful of toasted pine nuts or chopped walnuts.
Spicy Peanut Noodle Salad with Tofu and Broccoli
This Asian-inspired salad is packed with flavor and offers a satisfying crunch. Cook eight ounces of your favorite noodles (soba, rice noodles, or even spaghetti work well) according to package directions. While the noodles cook, press one block of extra-firm tofu to remove excess water. Dice the tofu into small cubes and pan-fry or bake until golden brown and crispy. Steam or blanch one head of broccoli florets until tender-crisp.
For the peanut dressing, whisk together four tablespoons of peanut butter, two tablespoons of soy sauce (or tamari for gluten-free), one tablespoon of rice vinegar, one tablespoon of sesame oil, one tablespoon of honey (or maple syrup for vegan), one clove of minced garlic, half a teaspoon of grated ginger, and a pinch of red pepper flakes. Add water, one tablespoon at a time, until the dressing reaches your desired consistency.
Once the noodles are cooled, combine them with the tofu, broccoli, and dressing in a large bowl. Toss well. Garnish with chopped peanuts, sesame seeds, and sliced green onions before serving. Consider adding shredded carrots, bean sprouts, or edamame for extra nutrients and texture.
Black Bean and Corn Salad with Avocado Lime Dressing
This southwest-inspired salad is a fiesta in your mouth! Drain and rinse one can of black beans and one can of corn. Dice one red bell pepper, one avocado, and half a red onion. Chop a handful of cilantro. For a smoky flavor, consider grilling the corn before adding it to the salad.
For the avocado lime dressing, combine one ripe avocado, two tablespoons of lime juice, one tablespoon of olive oil, one clove of minced garlic, and a pinch of cumin in a food processor or blender. Blend until smooth and creamy. Add water if necessary to reach your desired consistency. Season with salt and pepper to taste.
Combine all the ingredients in a large bowl and toss gently to combine. This salad is delicious on its own or served with tortilla chips for scooping. For added protein, consider adding crumbled queso fresco or a vegan cheese alternative.
Roasted Beet and Goat Cheese Salad with Balsamic Glaze
This salad offers a delightful balance of earthy and tangy flavors. Roast three medium-sized beets until tender. Once cooled, peel and slice the beets. You can roast them yourself or purchase pre-cooked beets for convenience. Crumble approximately four ounces of goat cheese (again, consider a vegan alternative). Toss the beets and goat cheese with mixed greens.
For the balsamic glaze, you can either purchase pre-made balsamic glaze or make your own by simmering balsamic vinegar in a saucepan over low heat until it reduces and thickens. Drizzle the balsamic glaze over the salad.
Add toasted walnuts or pecans for added crunch. For a more substantial salad, consider adding cooked lentils or quinoa. This salad is best served immediately after assembling to prevent the greens from wilting.
Caprese Salad with Balsamic Reduction and Basil Oil
A classic Italian salad, the Caprese is simple yet elegant. Slice fresh mozzarella cheese (buffalo mozzarella is ideal) and ripe tomatoes into approximately 1/4-inch thick slices. Arrange the mozzarella and tomato slices alternately on a plate.
For the balsamic reduction, follow the instructions for making balsamic glaze described above. Drizzle the balsamic reduction over the mozzarella and tomatoes.
For the basil oil, blend fresh basil leaves with olive oil in a food processor until smooth. Drizzle the basil oil over the salad. Season with salt and pepper to taste. This salad is best served at room temperature. For added flavor, consider marinating the mozzarella in olive oil and herbs for a few hours before assembling the salad.
Lentil Salad with Lemon Vinaigrette and Roasted Vegetables
This hearty salad is packed with protein and fiber. Cook one cup of brown or green lentils according to package directions. While the lentils cook, roast your favorite vegetables. Broccoli, carrots, Brussels sprouts, and bell peppers all work well. Toss the vegetables with olive oil, salt, and pepper before roasting at 400°F (200°C) until tender.
For the lemon vinaigrette, whisk together three tablespoons of olive oil, two tablespoons of lemon juice, one tablespoon of Dijon mustard, one clove of minced garlic, and salt and pepper to taste.
Once the lentils are cooled, combine them with the roasted vegetables and vinaigrette in a large bowl. Toss well. This salad can be served warm or cold. Add crumbled feta cheese or a vegan cheese alternative for added flavor. Consider adding chopped fresh parsley or dill for a brighter flavor.
Rainbow Veggie Salad with Creamy Tahini Dressing
This visually appealing salad is a powerhouse of vitamins and minerals. Use a mandoline slicer or vegetable peeler to create thin ribbons of carrots, zucchini, and cucumber. Shred red cabbage. Roughly chop kale or spinach.
For the creamy tahini dressing, whisk together three tablespoons of tahini, two tablespoons of lemon juice, one tablespoon of maple syrup (or honey for non-vegan), one clove of minced garlic, and water to thin to your desired consistency.
Arrange the vegetables in a rainbow pattern on a plate or in a bowl. Drizzle the tahini dressing over the salad. Garnish with sesame seeds and chopped parsley. Consider adding sunflower seeds or pumpkin seeds for added crunch and nutrients. This salad is best served immediately after assembling to prevent the vegetables from wilting.
Greek Salad with Tofu Feta and Kalamata Olives
A refreshing and classic Greek salad, with a vegetarian twist using tofu feta. Dice one cucumber, one red bell pepper, half a red onion, and a cup of cherry tomatoes. Pit and halve Kalamata olives.
For the tofu feta, press one block of extra-firm tofu to remove excess water. Dice the tofu into small cubes. Marinate the tofu in a mixture of lemon juice, olive oil, dried oregano, and salt for at least 30 minutes.
Combine the cucumber, bell pepper, red onion, cherry tomatoes, Kalamata olives, and tofu feta in a bowl. Drizzle with olive oil and sprinkle with dried oregano. Season with salt and pepper to taste. This salad is best served chilled. Consider adding a sprinkle of dried mint for extra flavor.