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30 Vegan Salads That Are Actually Flavourful

Sugary, crispy, spicy, tangy—all the above! You'll find every flavour you can think of in these vegan salads.

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vegan saladsTaste of Home

Tangerine Tossed Salad

Prep/Total Time: 40 min.

Makes: 6 servings

Ingredients

  • 1/2 cup sliced almonds
  • 3 tbsp sugar, divided
  • 2 medium tangerines or navel oranges
  • 6 cups torn lettuce
  • 3 green onions, chopped
  • 2 tbsp cider vinegar
  • 2 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Directions

  • In a small skillet, cook and stir the almonds and 2 tablespoons sugar over medium-low heat for 25-30 minutes or until the sugar is melted and the almonds are toasted. Remove from the heat. Peel and section the tangerines, reserving 1 tablespoon juice.
  • In a large bowl, combine the lettuce, onions, tangerines and almonds. In a small bowl, whisk the vinegar, oil, salt, pepper, reserved juice and remaining sugar. Pour over salad; toss to coat.

Nutrition Facts

1 cup: 138 calories, 9g fat (1g saturated fat), 0 cholesterol, 105mg sodium, 14g carbohydrate (11g sugars, 3g fibre), 3g protein.

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Thai Salad with Cilantro Lime Dressing

Prep/Total Time: 33 min.

Makes: 22 servings

Instructions

  • 2 medium limes
  • 1 bunch fresh cilantro leaves, stems removed (about 2 cups)
  • 1 cup sugar
  • 1 Thai red chile pepper, seeded and chopped
  • 2 garlic cloves, halved
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 cups canola oil
  • 1 head Chinese or napa cabbage, finely shredded
  • 1 small head red cabbage, finely shredded
  • 1 English cucumber, chopped
  • 1 package (10 ounces) frozen shelled edamame, thawed
  • 2 medium ripe avocados, peeled and cubed
  • 1 cup shredded carrots
  • 3 green onions, sliced

Directions

  • Finely grate enough zest from limes to measure 1 tablespoon. Cut limes crosswise in half; squeeze juice from limes. Place zest and juice in a blender; add cilantro, sugar, red chile pepper, garlic, salt and pepper. While processing, gradually add oil in a steady stream.
  • In a large bowl, combine cabbages, cucumber, edamame, avocados, carrots and green onions. Drizzle with dressing; toss to coat.

Test Kitchen Tips:

  • You’ll be hard-pressed to find a more colourful salad than this. The creamy avocado dressing pairs perfectly with the crunchy vegetables.
  • Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutrition Facts

1 cup: 271 calories, 23g fat (2g saturated fat), 0 cholesterol, 69mg sodium, 16g carbohydrate (11g sugars, 2g fibre), 2g protein.

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Sweet Corn-Tomato Salad

Prep Time: 15 min.

Cook: 10 min. + chilling

Makes: 10 servings

Ingredients

  • 8 medium ears sweet corn, husks removed
  • 1 large sweet red pepper, chopped
  • 2 cups cherry tomatoes, halved
  • 1 small red onion, finely chopped
  • 1/4 cup coarsely chopped fresh basil

Dressing:

  • 1/2 cup canola oil
  • 1/4 cup rice vinegar
  • 2 tbsp lime juice
  • 1-1/4 tsp salt
  • 1/2 to 1 tsp hot pepper sauce
  • 1/2 tsp garlic powder
  • 1/2 tsp grated lime zest
  • 1/4 tsp pepper

Directions

  • Place corn in a large stockpot; add water to cover. Bring to a boil. Cook, covered, until crisp-tender, 6-8 minutes; drain. Cool slightly. Cut corn from cobs and place in a large bowl. Stir in red pepper, tomatoes and onion.
  • In a small bowl, whisk dressing ingredients until blended. Pour over corn mixture; toss to coat. Refrigerate, covered, at least 1 hour.

Nutrition Facts

3/4 cup: 192 calories, 12g fat (1g saturated fat), 0 cholesterol, 407mg sodium, 21g carbohydrate (9g sugars, 3g fibre), 3g protein.

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Heirloom Tomato & Zucchini Salad

Prep/TotalTime: 25 min.

Makes: 12 servings (1 cup each)

Ingredients

  • 7 large heirloom tomatoes (about 2-1/2 pounds), cut into wedges
  • 3 medium zucchini, halved lengthwise and thinly sliced
  • 2 medium sweet yellow peppers, thinly sliced
  • 1/3 cup cider vinegar
  • 3 tbsp olive oil
  • 1 tbsp sugar
  • 1-1/2 tsp salt
  • 1 tbsp each minced fresh basil, parsley and tarragon

Directions

  • In a large bowl, combine tomatoes, zucchini and peppers. In a small bowl, whisk vinegar, oil, sugar and salt until blended. Stir in herbs.
  • Just before serving, drizzle dressing over salad; toss gently to coat.

Nutrition Facts

1 cup: 68 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 8g carbohydrate (5g sugars, 2g fibre), 2g protein.

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Roasted Asparagus Salad

Prep Time: 10 min.

Bake: 20 min. + cooling

Makes: 12 servings

Ingredients

  • 3 pounds fresh asparagus, trimmed
  • 1/4 cup olive oil
  • 2 garlic cloves, minced

Dressing:

  • 1/4 cup olive oil
  • 1 tbsp snipped fresh tarragon or 1 tsp dried tarragon
  • 1 tbsp cider or red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 tsp lemon juice
  • 1/2 tsp salt
  • 1/8 tsp pepper

Directions

  • Place asparagus in a 13-in. x 9-in. baking dish coated with cooking spray. Combine oil and garlic; pour over asparagus and turn to coat. Bake, uncovered, at 400° for 20-25 minutes or until tender, turning after 10 minutes. Cool completely.
  • In a small bowl, whisk dressing ingredients; pour over asparagus and turn to coat. Serve immediately or allow to marinate. Serve at room temperature.

Nutrition Facts

1 serving: 96 calories, 9g fat (1g saturated fat), 0 cholesterol, 136mg sodium, 3g carbohydrate (1g sugars, 1g fibre), 2g protein.

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Northwoods Wild Rice Salad

Prep Time: 20 min. + chilling

Cook: 40 min. + cooling

Makes: 8 servings

Ingredients

  • 2/3 cup uncooked wild rice
  • 2 cans (14 ounces each) sauerkraut, rinsed and well drained
  • 1 medium apple, peeled and chopped
  • 3/4 cup chopped celery
  • 3/4 cup shredded carrot (about 1 large carrot)
  • 1/2 cup finely chopped red onion

Dressing:

  • 1/2 cup sugar
  • 1/3 cup cider vinegar
  • 3 tbsp canola oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 3 tbsp minced fresh parsley
  • 1 tbsp minced fresh tarragon or 1 tsp dried tarragon
  • 3/4 cup chopped walnuts, toasted

Directions

  • Cook wild rice according to package directions. Cool completely.
  • In a large bowl, combine sauerkraut, apple, celery, carrot, onion and cooled rice. In a small bowl, whisk the first five dressing ingredients until sugar is dissolved; stir in herbs. Add to sauerkraut mixture; toss to combine.
  • Refrigerate, covered, at least 4 hours to allow flavours to blend. Stir in walnuts just before serving.

Editor’s Note

To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts

3/4 cup: 290 calories, 17g fat (1g saturated fat), 0 cholesterol, 747mg sodium, 33g carbohydrate (18g sugars, 5g fibre), 5g protein.

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Chopped Garden Salad

Prep/ Total Time: 30 min. + chilling

Makes: 16 servings

Ingredients

  • 6 medium tomatoes
  • 2 medium green peppers
  • 2 large cucumbers
  • 2 medium red onions
  • 1-1/4 cups water
  • 3/4 cup cider vinegar
  • 4-1/2 tsp sugar
  • 1-1/2 tsp mustard seed
  • 1-1/2 tsp celery salt
  • 1/2 tsp salt
  • 1/8 tsp pepper

Directions

  • Dice the tomatoes, green peppers, cucumbers and onions; place in a 3-qt. salad bowl.
  • In a small saucepan, combine the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 1 minute, stirring occasionally. Cool slightly. Pour over vegetables and toss to coat. Cover and refrigerate overnight. Serve with a slotted spoon.

Nutrition Facts

3/4 cup: 32 calories, 0 fat (0 saturated fat), 0 cholesterol, 218mg sodium, 7g carbohydrate (4g sugars, 2g fibre), 1g protein.

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Apple Salad with Maple-Mustard Vinaigrette

Prep/Total Time: 15 min.

Makes: 12 servings (1 cup each)

Ingredients

  • 1/4 cup thawed frozen apple juice concentrate
  • 2 tbsp cider vinegar
  • 2 tbsp canola oil
  • 2 tbsp spicy brown mustard
  • 2 tbsp maple syrup
  • 1/4 tsp salt
  • 1/8 tsp pepper

Salad:

  • 9 cups torn mixed salad greens
  • 2 large tart apples, chopped
  • 1 small red onion, thinly sliced
  • 1/3 cup chopped walnuts, toasted

Directions

  • In a small bowl, whisk the first seven ingredients. In a large bowl, combine salad greens, apples, onion and walnuts. Drizzle with vinaigrette; toss to coat.

Editor’s Note

To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts

1 cup: 87 calories, 5g fat (0 saturated fat), 0 cholesterol, 103mg sodium, 11g carbohydrate (8g sugars, 2g fibre), 1g protein.

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My Underground Vegetable Salad

Prep Time: 20 min.

Bake: 40 min.

Makes: 8 servings

Ingredients

  • 1 pound medium fresh mushrooms, halved
  • 8 small carrots, peeled and halved lengthwise
  • 2 cups cubed peeled celery root (about 1/2 pound)
  • 2 cups peeled rutabaga (about 1 medium)
  • 2 cups cubed peeled sweet potatoes (about 1 medium)
  • 2 tbsp olive oil
  • 1/4 tsp salt
  • 2 cups cherry tomatoes, halved
  • 8 cups torn curly endive

Vinaigrette:

  • 3 tbsp apple cider or juice
  • 2 tbsp lemon juice
  • 2 tbsp cider vinegar
  • 1 tsp stone-ground mustard
  • 1 tsp grated lemon zest
  • 1/2 tsp fennel seed, crushed
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup olive oil

Directions

  • Preheat oven to 400°. In a large bowl, combine the first five ingredients. Add oil and salt; toss to coat. Transfer to a greased shallow roasting pan. Roast 30-35 minutes or until vegetables are tender, stirring occasionally. Add tomatoes; bake 10 minutes longer.
  • Place endive in a large bowl. In a small bowl, whisk the first eight vinaigrette ingredients. Gradually whisk in oil until blended. Pour over endive; toss to coat. Divide endive among eight plates; top with roasted vegetables.

Nutrition Facts

1 cup endive with 1/2 cup vegetables: 261 calories, 18g fat (2g saturated fat), 0 cholesterol, 261mg sodium, 24g carbohydrate (9g sugars, 7g fibre), 4g protein.

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Romaine & Orange Salad with Lime Dressing

Prep/Total Time: 15 min.

Makes: 6 servings

Ingredients

  • 2 tbsp olive oil
  • 1 tbsp lime juice
  • 1 small garlic clove, minced
  • 3/4 tsp sugar
  • 1/8 tsp salt
  • 1/8 tsp grated lime zest
  • 6 cups torn romaine
  • 1/2 cup sliced red onion
  • 1 can (11 ounces) mandarin oranges, drained

Directions

  • In a small bowl, whisk the first six ingredients. In a large bowl, combine romaine and onion. Drizzle with dressing; toss to coat. Top with mandarin oranges and serve immediately.

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Quinoa Tabbouleh Salad

Prep Time: 15 min.

Cook: 15 min. + cooling

Makes: 6 servings

Ingredients

  • 2 cups water
  • 1 cup quinoa, rinsed
  • 3/4 cup packed parsley sprigs, stems removed
  • 1/3 cup fresh mint leaves
  • 1/4 cup coarsely chopped red onion
  • 1 garlic clove, minced
  • 1 cup grape tomatoes
  • 1/2 English cucumber, cut into 1-inch pieces
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp ground allspice

Directions

  • In a large saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Transfer to a large bowl; cool completely.
  • Place parsley, mint, onion and garlic in a food processor; pulse until finely chopped. Add tomatoes and cucumber; pulse until coarsely chopped. Add tomato mixture to quinoa.
  • In a small bowl, whisk lemon juice, oil and seasonings until blended; drizzle over quinoa mixture and toss to coat. Serve at room temperature or refrigerate until serving.

Nutrition Facts

2/3 cup: 163 calories, 6g fat (1g saturated fat), 0 cholesterol, 403mg sodium, 22g carbohydrate (2g sugars, 3g fibre), 5g protein.

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Grilled Three-Potato Salad

Prep Time: 25 min.

Grill: 10 min.

Makes: 6 servings

Ingredients

  • 3/4 pound Yukon Gold potatoes
  • 3/4 pound red potatoes
  • 1 medium sweet potato, peeled
  • 1/2 cup thinly sliced green onions
  • 1/4 cup canola oil
  • 2 to 3 tbsp white wine vinegar
  • 1 tbsp Dijon mustard
  • 1 tsp salt
  • 1/2 tsp celery seed
  • 1/4 tsp pepper

Directions

  • Place all of the potatoes in a Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until tender. Drain and rinse in cold water. Cut into 1-in. chunks.
  • Place the potatoes in a grill wok or basket. Grill, uncovered, over medium heat for 8-12 minutes or browned, stirring frequently. Transfer to a large salad bowl; add onions.
  • In a small bowl, whisk the oil, vinegar, mustard, salt, celery seed and pepper. Drizzle over potato mixture and toss to coat. Serve warm or at room temperature.

Editor’s Note

If you do not have a grill wok or basket, use a disposable foil pan. Poke holes in the bottom of the pan with a meat fork to allow liquid to drain.

Nutrition Facts

3/4 cup: 191 calories, 10g fat (1g saturated fat), 0 cholesterol, 466mg sodium, 24g carbohydrate (3g sugars, 3g fibre), 3g protein.

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Chipotle Lime Avocado Salad

Prep/Total Time: 15 min.

Makes: 4 servings

Ingredients

  • 1/4 cup lime juice
  • 1/4 cup maple syrup
  • 1/2 tsp ground chipotle pepper
  • 1/4 tsp cayenne pepper (optional)
  • 2 medium ripe avocados, peeled and sliced
  • 1/2 medium cucumber, peeled and chopped
  • 1 tbsp minced fresh chives
  • 2 large tomatoes, cu tinto 1/2-inch slices

Directions

  • In a small bowl, whisk lime juice, maple syrup, chipotle pepper and, if desired, cayenne until blended. In another bowl, combine avocados, cucumber and chives. Drizzle with dressing; toss gently to coat. Serve over tomatoes.
Nutrition Facts
1 serving: 191 calories, 11g fat (1g saturated fat), 0 cholesterol, 26mg sodium, 25g carbohydrate (17g sugars, 6g fibre), 3g protein.

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Garden Bow Tie Salad

Prep Time: 30 min. + chilling

Cook: 10 min.

Makes: 24 servings (3/4 cup each)

Ingredients

  • 1 medium cucumber
  • 1 medium yellow summer squash
  • 1 medium zucchini
  • 1 medium sweet red pepper
  • 1 medium green pepper
  • 4 cups fresh broccoli florets
  • 3 cups fresh cauliflower florets
  • 1 small red onion, finely chopped
  • 2 packages Italian salad dressing mix
  • 4-1/2 cups uncooked bow tie pasta
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 3/4 tsp salt
  • 1/2 tsp pepper

Directions

  • Wash the first five ingredients but do not dry; chop and transfer to a large bowl. Add remaining vegetables. Sprinkle with dry dressing mix; toss to coat. Refrigerate, covered, 4-6 hours or overnight.
Cook pasta according to package directions. Drain; rinse with cold water. Add to vegetable mixture. In a small bowl, whisk remaining ingredients. Add to salad; toss to coat.

Nutrition Facts

3/4 cup: 89 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 14g carbohydrate (3g sugars, 2g fibre), 3g protein.

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Watermelon and Spinach Salad

Prep/TotalTime: 30 min.

Makes: 8 servings

Ingredients

  • 1/4 cup rice vinegar or white wine vinegar
  • 1 tbsp grated lime zest
  • 2 tbsp lime juice
  • 2 tbsp canola oil
  • 4 tsp minced fresh gingerroot
  • 2 garlic cloves, minced
  • 1/2 tsp salt
  • 1/4 tsp sugar
  • 1/4 tsp pepper

Salad:

  • 4 cups fresh baby spinach or arugula
  • 3 cups cubed seedless watermelon
  • 2 cups cubed cantaloupe
  • 2 cups cubed English cucumber
  • 1/2 cup chopped fresh cilantro
  • 2 green onions, chopped

Directions

  • In a small bowl, whisk the first nine ingredients. In a large bowl, combine salad ingredients. Drizzle with dressing and toss to coat; serve immediately.

Test Kitchen Tips

  • Try adding a touch of honey to the dressing if your melon isn’t super sweet. It will wake it right up!
  • English cucumbers are firmer and less watery than regular cukes. To aid your preparation of this salad, halve a regular cucumber lengthwise and use a spoon to scoop out the seeds before cubing.

Nutrition Facts

1 cup: 84 calories, 4g fat (0 saturated fat), 0 cholesterol, 288mg sodium, 13g carbohydrate (10g sugars, 1g fibre), 1g protein.

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Crisp & Spicy Cucumber Salad

Prep/Total Time: 25 min. + marinating

Makes: 6 servings

Ingredients

  • 2 small English cucumbers, thinly sliced
  • 2 medium carrots, thinly sliced
  • 1 large sweet red pepper, julienned
  • 1/2 medium red onion, thinly sliced
  • 2 green onions, sliced
  • 1/2 serrano or jalapeño pepper, seeded and thinly sliced (optional)

Marinade:

  • 1/3 cup sugar
  • 1/3 cup rice vinegar
  • 1/3 cup water
  • 1 tsp each salt, garlic powder and pepper
  • 1 tsp sesame oil
  • 1 tsp reduced-sodium soy sauce
  • 1 small garlic clove, minced
  • 1/2 tsp minced fresh gingerroot
  • 1/4 tsp cayenne pepper (optional)
  • Optional toppings: minced fresh cilantro, chopped peanuts and additional sliced green onion

Directions

  • In a large bowl, combine the first six ingredients. In a small bowl, mix marinade ingredients, stirring to dissolve sugar. Pour over vegetables; toss to combine. Refrigerate, covered, 30 minutes or overnight.
  • Serve with a slotted spoon. Top as desired.

Editor’s Note

Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutrition Facts

3/4 cup (calculated without toppings): 96 calories, 1g fat (0 saturated fat), 0 cholesterol, 51mg sodium, 22g carbohydrate (16g sugars, 3g fibre), 2g protein.

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Tropical Fusion Salad with Spicy Tortilla Ribbons

Prep/Total Time: 30 min.

Makes: 4 servings

Ingredients

  • 2 cups cubed peeled papaya
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 medium ripe avocado, peeled and cubed
  • 1 cup frozen corn, thawed
  • 1/2 cup golden raisins
  • 1/4 cup minced fresh cilantro
  • 1/4 cup orange juice
  • 2 serrano peppers, seeded and chopped
  • 2 tbsp lime juice
  • 1 tbsp cider vinegar
  • 2 garlic cloves, minced
  • 2 tsp ground ancho chili pepper, divided
  • 1/4 tsp sugar
  • 1/4 tsp salt
  • 2 corn tortillas (6 inches), cut into 1/4-inch strips
  • Cooking spray

Directions

  • Preheat oven to 350°. In a large bowl, combine papaya, beans, avocado, corn, raisins, cilantro, orange juice, peppers, lime juice, vinegar, garlic, 1/2 teaspoon chili pepper, sugar and salt.
  • Place tortilla strips on a greased baking sheet; spritz with cooking spray. Sprinkle with remaining chili pepper. Bake 8-10 minutes or until crisp. Top salad with tortilla strips.
Editor’s Note
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutrition Facts
1 serving: 321 calories, 8g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 58g carbohydrate (20g sugars, 11g fibre), 9g protein.

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Artichoke Tomato Salad

Prep/Total Time: 20 min.

Makes: 8 servings

Ingredients

  • 5 large tomatoes (about 2 pounds), cut into wedges
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 jar (7-1/2 ounces) marinated quartered artichoke hearts, drained
  • 1 can (2-1/4 ounces) sliced ripe olives, drained
  • 2 tbsp minced fresh parsley
  • 2 tbsp white wine vinegar
  • 2 garlic cloves, minced

Directions

  • Arrange tomato wedges on a large platter; sprinkle with salt and pepper. In a small bowl, toss remaining ingredients; spoon over tomatoes.

Nutrition Facts

3/4 cup: 74 calories, 5g fat (1g saturated fat), 0 cholesterol, 241mg sodium, 7g carbohydrate (3g sugars, 2g fibre), 1g protein.

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Lemon Vinaigrette Potato Salad

Prep Time: 25 min.

Cook: 15 min.

Makes: 12 servings

Ingredients

  • 3 pounds red potatoes, cut into 1-inch cubes
  • 1/2 cup olive oil
  • 3 tbsp lemon juice
  • 2 tbsp minced fresh basil
  • 2 tbsp minced fresh parsley
  • 1 tbsp red wine vinegar
  • 1 tsp grated lemon zest
  • 3/4 tsp salt
  • 1/2 tsp pepper
  • 1 small onion, finely chopped

Directions

  • Place potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until tender. Meanwhile, in a small bowl, whisk the oil, lemon juice, herbs, vinegar, lemon zest, salt and pepper.
  • Drain potatoes. Place in a large bowl; add onion. Drizzle with vinaigrette; toss to coat. Serve warm or chilled.

Nutrition Facts

3/4 cup: 165 calories, 9g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 19g carbohydrate (1g sugars, 2g fibre), 2g protein.

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Vibrant Black-Eyed Pea Salad

Prep/Total Time: 15 min. + chilling

Makes: 10 servings

Ingredients

  • 2 cans (15-1/2 ounces each) black-eyed peas, rinsed and drained
  • 2 cups grape tomatoes, halved
  • 1 each small green, yellow and red peppers, finely chopped
  • 1 small red onion, chopped
  • 1 celery rib, chopped
  • 2 tbsp fresh basil, minced

Dressing:

  • 1/4 cup red wine vinegar or balsamic vinegar
  • 1 tbsp stone-ground mustard
  • 1 tsp minced fresh oregano or 1/4 tsp dried oregano
  • 3/4 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 cup olive oil

Directions

  • In a large bowl, combine peas, tomatoes, peppers, onion, celery and basil.
  • For dressing, in a small bowl, whisk vinegar, mustard, oregano, salt and pepper. Gradually whisk in oil until blended. Drizzle over salad; toss to coat. Refrigerate, covered, at least 3 hours before serving.

Nutrition Facts

3/4 cup: 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fibre), 5g protein.

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Sweet-Tart Cucumber Salad

Prep/Total Time: 20 min. + chilling

Makes: 8 servings

Ingredients

  • 10 pickling cucumbers or 3 medium cucumbers, thinly sliced
  • 1 tbsp plus 1 tsp salt, divided
  • 2 cups white vinegar
  • 1 cup sugar
  • 1/2 cup lemon juice
  • 3 tsp celery seed
  • 1 tsp pepper
  • 2 medium onions, halved and thinly sliced

Directions

  • Place cucumbers in a colander over a plate; sprinkle with 1 tablespoon salt and toss. Let it stand for 30 minutes. Drain.
  • In a small bowl, whisk vinegar, sugar, lemon juice, celery seed, pepper and remaining salt until blended. In a large bowl, combine cucumbers and onions. Pour dressing over cucumber mixture; toss to coat. Refrigerate, covered, at least 2 hours before serving.
Nutrition Facts
3/4 cup: 139 calories, 1g fat (0 saturated fat), 0 cholesterol, 744mg sodium, 34g carbohydrate (29g sugars, 2g fibre), 2g protein.

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Marinated Cauliflower Salad

Prep/Total Time: 20 min. + marinating

Makes: 12 servings

Ingredients

  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 2 tbsp water
  • 5 cups fresh cauliflowerets
  • 1 bay leaf
  • 1 garlic clove, minced
  • 1/4 tsp salt
  • 1/4 tsp coarsely ground pepper
  • 1 medium carrot, shredded
  • 1 small red onion, chopped
  • 1/4 cup minced fresh parsley
  • 1/4 tsp dried basil

Directions

  • In a small saucepan, bring vinegar, oil and water to a boil.
  • Meanwhile, place next five ingredients in a large heatproof bowl. Add hot oil mixture; toss to coat. Refrigerate, covered, at least 6 hours or overnight, stirring occasionally.
  • Add carrot, onion, parsley and basil; toss to coat. Refrigerate, covered, 2 hours longer. Discard bay leaf. Serve with a slotted spoon.

Nutrition Facts

2/3 cup: 58 calories, 5g fat (1g saturated fat), 0 cholesterol, 67mg sodium, 4g carbohydrate (1g sugars, 1g fibre), 1g protein.

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Cranberry Mandarin Salad with Walnut Vinaigrette

Prep/Total Time: 15 min.

Makes: 8 servings

Ingredients

  • 1 package (6 ounces) fresh baby spinach
  • 2 cups torn red leaf lettuce
  • 1 can (15 ounces) mandarin oranges, drained
  • 1/2 cup dried cranberries
  • 1/2 cup chopped walnuts, toasted

Dressing:

  • 3 tbsp walnut oil
  • 2 tbsp plus 1 tsp white wine vinegar
  • 2 tbsp canola oil
  • 1 tbsp minced fresh tarragon
  • 1-1/2 tsp chopped shallot
  • 1 small garlic clove, minced
  • 3/4 tsp sugar
  • 1/4 tsp salt
  • 1/8 tsp pepper

Directions

  • In a large salad bowl, combine the first five ingredients. In a small bowl, whisk the dressing ingredients. Drizzle over salad; toss to coat.

Nutrition Facts

1 cup: 178 calories, 14g fat (1g saturated fat), 0 cholesterol, 97mg sodium, 14g carbohydrate (10g sugars, 2g fibre), 2g protein.

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Grilled Lebanese Salad

Prep Time: 30 min.

Grill: 10 min.

Makes: 13 servings (3/4 cup each)

Ingredients

  • 8 plum tomatoes
  • 1/2 pound whole fresh mushrooms
  • 2 medium red onions
  • 2 medium green peppers
  • 6 tbsp olive oil, divided
  • 1/2 tsp garlic salt
  • 4 cups cubed French bread (3/4-in. cubes)
  • 2 tsp dried thyme
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 medium cucumber, peeled, seeded and sliced
  • 1/2 cup fresh basil leaves, thinly slices
  • 3 tbsp balsamic vinegar

Directions

  • Cut tomatoes and mushrooms in half; place in a large bowl. Cut onions and peppers into 1/2-in.-thick slices; add to bowl. Drizzle with 4 tablespoons oil and sprinkle with garlic salt; toss to coat.
  • Place bread cubes in another large bowl. Drizzle with remaining oil. Sprinkle with thyme, oregano, salt and pepper; toss to coat. Thread on metal or soaked wooden skewers.
  • Transfer vegetables to a grill wok or basket. Grill, uncovered, over medium heat for 8-12 minutes or until tender, stirring frequently. Grill bread cubes, covered, over medium heat for 1 to 2 minutes or until toasted, turning occasionally.
  • Coarsely chop the tomatoes, onions and peppers; place in a large bowl. Add the mushrooms, bread cubes, cucumber and basil; drizzle with vinegar and gently toss to coat.
Editor’s Note
If you do not have a grill wok or basket, use a disposable foil pan. Poke holes in the bottom of the pan with a meat fork to allow liquid to drain.
Nutrition Facts
3/4 cup: 113 calories, 7g fat (1g saturated fat), 0 cholesterol, 239mg sodium, 12g carbohydrate (4g sugars, 2g fibre), 2g protein.

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Israeli Pepper Tomato Salad

Prep/TotalTime: 25 min. + chilling

Makes: 9 servings

Ingredients

  • 6 medium tomatoes, seeded and chopped
  • 1 each medium green, sweet red and yellow peppers, chopped
  • 1 medium cucumber, seeded and chopped
  • 1 medium carrot, chopped
  • 3 green onions, thinly sliced
  • 1 jalapeño pepper, seeded and chopped
  • 2 tbsp each minced fresh cilantro, parsley, dill and mint
  • 1/4 cup lemon juice
  • 2 tbsp olive oil
  • 3 garlic cloves, minced
  • 1/2 tsp salt
  • 1/4 tsp pepper

Directions

  • In a large bowl, combine the tomatoes, sweet peppers, cucumber, carrot, green onions, jalapeño and herbs. In a small bowl, whisk together the remaining ingredients. Pour over the tomato mixture; toss to coat evenly. Cover and refrigerate for at least 1 hour. Serve with a slotted spoon.
Editor’s Note
Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutrition Facts
1 cup: 64 calories, 3g fat (0 saturated fat), 0 cholesterol, 143mg sodium, 8g carbohydrate (5g sugars, 3g fibre), 2g protein.

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Avocado Fruit Salad with Tangerine Vinaigrette

Prep/Total Time: 25 min.

Makes: 8 servings

Ingredients

  • 3 medium ripe avocados, peeled and thinly sliced
  • 3 medium mangoes, peeled and thinly sliced
  • 1 cup fresh raspberries
  • 1 cup fresh blackberries
  • 1/4 cup fresh mint, minced
  • 1/4 cup sliced almonds, toasted

Dressing:

  • 1/2 cup olive oil
  • 1 tsp grated tangerine or orange peel
  • 1/4 cup tangerine or orange juice
  • 2 tbsp balsamic vinegar
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper

Directions

  • Arrange avocados and fruit on a serving plate; sprinkle with mint and almonds. In a small bowl, whisk dressing ingredients until blended; drizzle over salad.
Editor’s Note
To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.
Nutrition Facts
1 cup (with 4 tsp dressing): 321 calories, 23g fat (3g saturated fat), 0 cholesterol, 154mg sodium, 29g carbohydrate (20g sugars, 8g fibre), 3g protein.

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Color It Ruby Salad

Prep/Total Time: 20 min.

Makes: 12 servings

Ingredients

  • 2 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1/2 tsp kosher salt
  • 1/4 tsp pepper
  • 1/3 cup extra virgin olive oil
  • 1 pound small tomatoes, quartered
  • 3/4 pound cherry tomatoes, halved
  • 3/4 pound fresh strawberries, hulled and sliced
  • 2 cans (15 ounces each) beets, drained and chopped

Directions

  • Mix vinegar, mustard, salt and pepper; gradually whisk in oil until blended. Toss with tomatoes, strawberries and beets. Serve immediately.

Nutrition Facts

1 cup: 98 calories, 6g fat (1g saturated fat), 0 cholesterol, 251mg sodium, 10g carbohydrate (7g sugars, 3g fibre), 1g protein.

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Pomegranate Persimmon Salad

Prep/Total Time: 15 min.

Makes: 12 servings

Ingredients

  • 1/2 cup olive oil
  • 1/2 cup maple syrup
  • 1/4 cup rice vinegar
  • 2 tbsp Dijon mustard
  • 1/4 tsp salt
  • 1/4 tsp pepper

Salad:

  • 3 ripe Fuyu persimmons or plums, sliced
  • 2 packages (10 ounces each) baby kale salad blend
  •  1 cup pomegranate seeds

Directions

  • Place first six ingredients in a jar with a lid; shake well. Refrigerate until serving.
  • To serve, shake vinaigrette and toss 1/2 cup with persimmons. Toss remaining vinaigrette with salad blend. Top with persimmons and pomegranate seeds.

Nutrition Facts

1-1/2 cups: 175 calories, 9g fat (2g saturated fat), 0 cholesterol, 220mg sodium, 23g carbohydrate (17g sugars, 3g fibre), 2g protein.

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Shaved Fennel Salad

Prep/Total Time: 15 min.

Makes: 8 servings

Ingredients

  • 1 large fennel bulb, fronds reserved
  • 1 English cucumber
  • 1 medium Honeycrisp apple
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp kosher salt
  • 1/4 tsp coarsely ground pepper
  • 2 radishes, thinly sliced

Directions

  • With a mandoline or vegetable peeler, cut the fennel, cucumber and apple into very thin slices. Transfer to a large bowl; toss with olive oil, salt and pepper. Top with radishes and reserved fennel fronds to serve.

Test Kitchen Tips:

  • Try adding a squeeze of lemon. The little bit of acid would complement the dressing.
  • It’s easy to modify this recipe based on your taste and what you have on hand: Add more or less fennel, apple and cucumber.
Nutrition Facts
3/4 cup: 55 calories, 4g fat (1g saturated fat), 0 cholesterol, 138mg sodium, 6g carbohydrate (4g sugars, 2g fibre), 1g protein.

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Favorite Fruit Salad

Prep/Total Time: 20 min. + chilling

Makes: 14 servings

Ingredients

  • 1/4 cup each grapefruit, orange and pineapple juice
  • 2 tsp cornstarch
  • 1/4 cup white vinegar
  • 2 tbsp vegetable oil
  • 1 garlic clove, minced
  • 2 to 3 tsp sugar
  • 1 tsp prepared mustard
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • 1/2 tsp ground nutmeg
  • 8 cups torn iceberg lettuce
  • 6 cups torn Bibb lettuce
  • 3 cups orange sections
  • 3 cups fresh pineapple chucks
  • 3 cups sliced fresh strawberries

Directions

  • In a saucepan, stir juices and cornstarch until smooth. Bring to a boil over medium heat; cook and stir for 2 minutes. Cool to room temperature.
  • Add vinegar, oil, garlic, sugar, mustard, salt, paprika and nutmeg; stir to mix. Cover and chill.
  • In a salad bowl, toss lettuces, oranges, pineapple and strawberries. Pour dressing over salad and toss; serve immediately.
Nutrition Facts
3/4 cup: 96 calories, 2g fat (0 saturated fat), 0 cholesterol, 93mg sodium, 19g carbohydrate (14g sugars, 3g fibre), 2g protein.
Originally Published on Taste of Home