Madeleine Hull
Salads have gained an unfair reputation for being a boring side dish. However, they can be the star of your plate when following a whole-food plant-based (WFPB) diet. To make a delicious WFPB salad, it's all about the dressing. Oil-free dressings can be delivered to your door or made at home. For example, a blend of water, cashews, lemon juice, vinegar, mustard, and garlic powder can be used to dress a chickpea salad. Other popular salad ingredients include roasted vegetables, beans, lentils, grains, herbs, and fruits.
Whole Food Plant-Based (WPFD) Diet Salad Ideas
| Characteristics | Values |
|---|---|
| Greens | Lettuce, Arugula, Spinach, Kale, Broccoli, Cabbage, Chard, Rocket |
| Beans/Legumes | Chickpeas, Black Beans, Lentils, Green Beans |
| Fruits | Mango, Orange Slices, Pomegranate Seeds, Gooseberries, Tomatoes, Avocado, Lemon Juice, Lime Juice |
| Vegetables | Cucumber, Onion, Fennel, Scallions, Celery, Parsley, Basil, Collard Leaves, Brussels Sprouts, Carrots, Radishes, Potatoes, Plantains |
| Nuts/Seeds | Peanuts, Walnuts, Cashews |
| Grains | Quinoa, Rice (Brown, Black), Bulgur, Corn |
| Herbs | Dill, Cilantro, Parsley, Mint, Coriander |
| Seasoning | Salt, Pepper, Olive Oil, Lemon, Maple Syrup, Mustard, Garlic Powder, Vinegar |
| Dressing | Oil-Free Dressing, Peanut Dressing, Guacamole, Mayonnaise, Honey |
| Extras | Vegan Feta, Tofu |
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Beans, legumes, and pulses
Legumes include all members of the pea family, along with soybeans and peanuts. The pulses family includes chickpeas (garbanzo beans), lentils, peas, broad (fava) beans, mung beans, and soybeans. Beans and legumes are incredibly versatile and can be prepared in many different ways, both on their own and combined with other ingredients. For example, Indian dhals and curries, the cassoulet of France, the Pasta e fagioli of Italy, Moroccan tagines, or Harira.
When preparing beans and legumes, it is important to note that they contain antinutrients such as phytic acid and lectins, which inhibit the absorption of some minerals and can even be toxic. Soaking, cooking, sprouting, and fermenting beans and legumes can help to counteract the effects of antinutrients. For example, red kidney beans must be soaked overnight, rinsed, and cooked thoroughly for at least ten minutes. Canned beans and lentils have already been soaked and cooked, so they can be used straight from the can.
If you are new to a plant-based diet or are having digestive issues with beans, you may want to try other legumes that are easier to digest, such as chickpeas, lentils, green peas, chana dal, adzuki, and mung beans. Soaking and cooking beans can also help with digestion, as it makes them softer and easier to digest.
To ensure you always have a healthy option readily available, it is a good idea to batch cook your beans and freeze them in commonly used portions. Beans can be purchased dried or canned, and dried beans will grow up to three times in size when cooked. An average can of beans is about 1.5 cups of cooked beans, which is equivalent to about 1/2 cup of dry beans. If you rehydrate your beans before cooking, you will get a better idea of the volume you are working with.
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Fruits and nuts
A whole-foods, plant-based (WFPB) diet focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts. It is a great way to eat your greens and beans, which are recommended by doctors and nutrition experts.
Dried fruits such as raisins or currants can be used in salads, and if you don't have currants, raisins can be used as a substitute, or any other dried fruit. These fruits can be served on a bed of greens such as spinach, arugula, or field greens. Apples are another fruit that can be included in a salad, providing a fresh and crunchy texture.
Nuts can also be added to salads for extra flavour and texture. Toasted walnuts, for example, can be added to a salad with shaved Brussels sprouts, apples, and dried cranberries. This combination balances several distinctive textures and flavours without ever feeling too busy.
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Vegetables
Salads can be a delicious and hearty part of a WFPB diet, and there are many options for vegetables to include.
Firstly, greens are a great base for a salad. This includes lettuce, spinach, arugula, kale, and dandelion greens. These can be fresh or frozen, and blended into a smoothie. You can also add in broccoli, cabbage, and chard.
Next, you can bulk up your salad with some veggies. Try carrots, radishes, cucumbers, tomatoes, onions, and celery. Roasted vegetables, such as squash, can add a comforting and seasonal element to your salad. You can also roast Brussels sprouts, apples, and plantains to add a sweet, crunchy texture.
Beans and legumes are a great source of plant-based protein and can be added to your salad. This includes chickpeas, black beans, and lentils. You can also add in corn, peanuts, and avocado for a creamy texture.
Finally, you can add some herbs and spices to your salad for extra flavour. Try adding dill, cilantro, parsley, basil, or mint. Lemon juice and black pepper can also be added for a tangy, refreshing taste.
There are endless combinations of vegetables, legumes, fruits, and herbs to add to your WFPB salad, so get creative and enjoy!
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Dressings
A whole-food plant-based (WPFD) diet doesn't have to be boring, and a well-chosen dressing can make all the difference. The good news is that there are plenty of options to choose from, and you can even buy ready-made WPFD dressings online.
A simple and healthy option is to use lemon juice, water, vinegar, and black pepper. You can also add a little maple syrup for a sweet and tangy maple vinaigrette. Alternatively, try a blend of water, cashews, lemon juice, vinegar, mustard, and garlic powder for a creamy, tangy dressing.
For a refreshing, zesty option, try a curry dressing with your spinach salad, or a peanut dressing with your Caribbean-inspired salad. For a German-inspired salad, a creamy dressing with a hint of dill and sweetness is a perfect match.
If you're after a more indulgent option, a maple miso dressing is a great choice, or you could try a beet Caesar dressing. For a simple, classic option, a balsamic reduction can add an extra punch of flavour to your salad.
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Herbs and spices
Fresh herbs like dill, cilantro, parsley, and mint can be added to your salad, or you can use dried herbs as a convenient alternative that still packs a punch. Dried herbs are a great way to add flavour without needing lots of fresh ingredients.
A zesty, tangy vinaigrette can be made with lemon or lime juice, vinegar, and black pepper. Lemon juice in particular can help to draw out the natural juices of vegetables. You can also add a hint of sweetness with maple syrup for a maple mustard vinaigrette, or a tropical twist with mango. For a creamy dressing, try blending lemon juice, vinegar, water, cashews, mustard, and garlic powder. Alternatively, a simple drizzle of balsamic reduction can add an extra kick to your salad.
For a refreshing, summery salad, add aromatic herbs to a blend of crisp vegetables and a creamy peanut dressing. You can also add a unique twist to a traditional potato salad by adding tangy vinegar and plant-based ingredients.
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Frequently asked questions
Some wfpb salad dressing options include vinegar, water, cashews, lemon juice, mustard, and garlic powder. Another option is to replace the oil in a creamy coleslaw dressing with plant-based mayo.
A wfpb salad can include greens such as lettuce, spinach, arugula, kale, or dandelion greens. For vegetables, you can add carrots, radishes, cucumbers, and tomatoes. For legumes, you can add chickpeas, beans, or lentils. For grains, you can add corn, rice, or quinoa. For herbs, you can add dill, cilantro, parsley, or mint.
You can make a Caribbean salad with guacamole, plantains, tomatoes, onions, black beans, and lemon juice. Another option is a salad with spinach, mango, fennel, cucumber, avocado, scallions, basil, rice vinegar, and lime juice.
You can make a salad with roasted squash and a maple miso dressing. Another option is to roast Brussels sprouts and combine them with apples, toasted walnuts, and dried cranberries. You can dress this salad with a tangy maple mustard vinaigrette.
You can make a Tu-no salad with chickpeas, celery, onion, basil, parsley, and avocado. Wrap the salad in corn tortillas or steamed collard leaves. Another option is a curried chickpea salad with a balsamic reduction.
