Filling vegan salads that will actually fill you up. Healthy recipes! (2024)

FAQs

What to put in salad instead of meat? ›

If you prefer vegan options, go beyond beans or tofu and try tempeh or seitan. If you love legumes like chickpeas in your salad, you may also love lentils, nuts, seeds or whole grains like farro or quinoa as additions.

Beans, pulses and grains add substance to a salad and really fill you up. They are also great at absorbing the flavours of the dressing. Try chickpeas, beans, cooked and cooled lentils, brown rice, quinoa, and couscous.

But salads can be wonderful in fall and winter, too. I love combining root vegetables, beans, grains, and winter greens to create hearty yet healthy winter salads. There's really no wrong time to have a vegan salad, from light and fresh green salads as a side or more substantial lettuce-free salads as a main dish.

Additional fiber sources to add into salads include starchy vegetables like corn, peas, potatoes, and whole grains such as quinoa, bulgur, farro, barley, and brown rice. Beans are also a great addition to boost fiber. Try lentils, chickpeas, fava beans, hummus, as well as nuts and seeds.

Carbs are important for energy and satiety. You can add carbs to your salads by adding croutons or by serving it with a side of crackers or bread. You can also make a delicious warm and cold salad with rice, roasted potatoes, sweet potatoes and/or quinoa. To take it to the next level, try to choose fiber-rich carbs.

A meatless diet can be healthy, but vegetarians -- especially vegans -- need to make sure they're getting enough vitamin B12, calcium, iron, and zinc. The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products.

What foods are off limits for vegans? ›

Veganism is defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. That's why a vegan diet avoids all animal products, including meat, eggs, and dairy.

Instead, choose a high-quality, tasty protein like marinated tofu, black beans or lentils, crisped chickpeas (just quickly panfry them in a bit of oil and seasonings), chicken, or steak. One of my favorite easy protein sources for salads is Italian tuna.

Protein rich plant foods

Some whole foods, such as beans, lentils, chickpeas, and mushrooms, contain protein or have a meaty texture and can work well as meat substitutes. Food manufacturers often include these types of food in their vegetarian and vegan products.

No matter what your nutrition goals are, salads can be a regular part of your meat-free eating plan. Even without meat and fish, you can make a salad into a filling and satisfying meal.