This creamy salad is the perfect recipe for spring. The dressing, based on our beloved classic magic salad dressing, is boosted with spinach for a bright colour and goes brilliantly with the crispy croutons, crunchy seeds, chunks of potatoes, green veggies and fresh leaves.View Recipe
Salads have come a long way over the last decade or so. From sad bowls of soggy lettuce to vibrant recipes, packed with texture, flavour and abundance to help nourish your body in the most delicious way. These 50 mouth-watering plant-based salad recipes will revolutionise the way you think about salads. From warm and spicy to creamy and crunchy, there's something here for everyone, whether you're a salad enthusiast or just looking to introduce more veggies and plant-based goodness into your diet. Opting for a salad for a delicious lunch or dinner also has many health benefits, such as:
1. Nutrient-packed goodness
Plant-based salads offer an abundance of essential nutrients. By incorporating a variety of colourful vegetables, you not only satisfy your taste buds but also provide your body with vitamins, minerals, and antioxidants, all of which support your body. From optimising immune function, to boosting skin health, energy levels and even your mood. Leafy greens for example, are packed with iron and vitamin K, while red peppers deliver a potent vitamin C punch. Tomatoes are rich in lycopene, a formidable antioxidant, and carrots are brimming with beta-carotene, promoting excellent vision. The more you diversify the ingredients in your salad, the broader the spectrum of nutrients you’ll take in, meaning better health.
As well as being packed with vitamins and minerals, salad-ingredients are also packed with fibre, and fibre is your digestive system's best friend. It aids in maintaining regularity, keeps your feeling full, helps stabilise your blood sugar levels and boost your energy levels. Legumes like chickpeas, lentils, and black beans are fibre and protein powerhouses, making them brilliant salad additions (roasting lentils is a very delicious way to use them). Quinoa is another salad superstar, again packed with both protein and fibre, as are nuts and seeds. These ingredients transform your salad into a hearty, fulfilling meal that keeps you energised throughout the day.
3. Gut health & diversity
The gut microbiome plays a crucial role in our overall health, and a diet rich in plant-based salads can promote a diverse and thriving gut ecosystem. For optimum gut health we want to aim for about 30 different plant-based foods a week, and salads help get you there. Lots of our recipes have 8+ plants in them, getting you ¼ of the way to what you need in just one meal! Leafy greens, along with other veggies like broccoli and artichokes, are prebiotic foods that nourish the beneficial bacteria in your gut. Fermented foods like sauerkraut and kimchi can add a tangy twist to your salads while providing probiotics that further support gut health. A happy gut means better digestion, enhanced immunity, and even a positive impact on mental health.
4. Long-term health
Studies have shown that a diet rich in plant-based foods can lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. The fibre and antioxidants in salads contribute to these protective benefits, making them a vital component of a health-conscious diet.
Beyond personal health benefits, embracing plant-based salads contributes to a more sustainable and ethical food system. Choosing vegetables and legumes over animal products reduces the environmental impact of food production. It conserves water, reduces greenhouse gas emissions, and minimises land use. By making salads a staple in your diet, you're taking a step towards a more compassionate and eco-friendly lifestyle.
Plant-based salads are not just a summer affair; they are a year-round delight. They offer a colourful and tasty way to introduce a variety of vegetables, pulses, and fibre into your diet, boosting your overall health and well-being. The 50 salad recipes included here are just the tip of the iceberg. Experiment with different ingredients, dressings, and toppings to create your own unique salad combinations. From warm and comforting to zesty and refreshing, there's a plant-based salad for every palate. Take a look at some of our favourite salads below including, our Avocado Magic Salad, Crispy Lentil, Squash & Yoghurt Salad and our Aromatic Peanut Salad Bowl; Make every meal a celebration of flavours, colours, and nutrients by embracing the delicious world of plant-based salads!