Whether you’re considering going plant based or have already made the switch to a plant based lifestyle, you may be wondering what delicious and filling recipes you can make. If you think eating plant based salads will leave you feeling hungry and unsatisfied, think again. Here are 30 of our favourite salad recipes you’re going to absolutely love!
What Is A Plant Based Diet?
A plant based diet is a way of eating that eliminates all animal products and by-products, and focuses on foods primarily from plants. A plant-based diet is made up of fruits, vegetables, nuts, seeds, oils, whole grains, legumes, beans and plant-based protein like tofu and tempeh. There are numerous health benefits of a plant based diet including better nutrition, reduced risk of disease, and weight loss.
When you eat plant based, you’re mainly eating whole foods that are as close to their natural state as possible. The diet promotes lots of fruits and vegetables, which are rich in vitamins, minerals, antioxidants and fibre, which all have awesome healthy perks.
One thing you have to look out for when following a plant based diet is making sure you get enough protein. Since protein often comes from meat and fish, it’s important to ensure you’re getting enough plant based protein in your diet. We’ve rounded up 7 sources of plant based protein below!
7 Sources of Plant Based Protein
1. Chia Seeds
Chia seeds may be small, but they are mighty- especially when it comes to their protein content! There’s about 3.5 grams of protein per two tablespoons, and they’re also rich in other vitamins and minerals like calcium, iron and zinc. They’re loved for their amazing ability to absorb water, turning them into a gel-like substance. Throw some into your morning smoothie to keep you satisfied until lunch!
Tofu is one of the best ways to get protein into your diet in the place of meat and fish. It provides you with ample protein and can be used to make everything from stir fries to curries, power bowls, tacos, bahn mi sandwiches and so much more. You can even blend soft tofu into a smoothie! Since it has such a mild taste, you can incorporate it into pretty much any type of dish. Along with being an amazing source of protein, it also contains a large amount of all nine essential amino acids and is rich in iron and calcium!
Quinoa is plant based and gluten free, making it a great option for anyone who’s plant-based and sensitive or intolerant to wheat. Like tofu, it contains a good dose of all nine essential amino acids, plus it has 8 grams of protein per cup, so it’s an awesome source of plant based protein. Quinoa is often classified as a starchy protein because it contains carbohydrates, as well as protein and fibre. It’s most often subbed out for rice and pasta dishes for a healthier, wheat-free option.
4. Nuts (And Nut Butter)
Nuts like almonds, walnuts, peanuts and cashews are not only a rich source of protein, they’re also high in minerals, vitamin E and healthy fats. The combination of protein and healthy fats makes you feel full and satisfied, so nuts or nut butters are often used as an addition to meals or for midday snacks.
5. Beans and Legumes
Beans and legumes, such as chickpeas, are an awesome source of plant protein, and are also rich in fibre and carbohydrates, which both do a good job in making us feel full and satisfied. Beans are also high in magnesium, which is important for muscle function, blood sugar control and blood pressure regulation.
Another great source of fibre, carbohydrates and protein, lentils are one of the best ways to fill up on a plant based diet. They contain 20 grams of protein in a single serving and contain a mix of essential and non-essential amino acids. Lentils also promote a healthy lifestyle through their content of starch, insoluble dietary fibre, prebiotics and potassium.
7. Nutritional Yeast
If you’re a plant-based eater, nutritional yeast is going to become a major part of your diet! Two tablespoons contain about 8 grams of protein, plus a good dose of iron and B vitamins. Due to its cheesy flavour, it’s often used to substitute cheese in pasta dishes, in “creamy” dips and sprinkled on top of salads. You’ll get all the essential amino acids in a serving of nutritional yeast, and it’s the perfect way to increase the macronutrient in your dishes!
30 Plant Based Salads That Are Actually Filling
1. Curried Quinoa Salad | Minimalist Baker
2. Vegan Broccoli Salad | Pass the Plants
3. Asian Chickpea Salad | Healthy Gluten Free Family
4. Roasted Vegetable Lentil Salad | Running on Real Food
5. Vegan Waldorf Salad | Nutritionicity
6. Moroccan Salad with Quinoa and Chickpeas | Sun Kissed Kitchen
7. Vegan Cobb Salad | Eating Bird Food
8. Easy Black Bean and Corn Salad | Eat Plant-Based
9. Blissed-Out Thai Salad with Peanut Tempeh | Minimalist Baker
10. Fennel Asparagus Salad | Feasting at Home
11. Fiesta Salad | Monkey & Me
12. Watermelon Arugula Salad with Marinated Tofu | Glowing Blush
13. Kale Slaw with Harissa Dressing | My Quiet Kitchen
14. Classic Vegan Macaroni Salad | My Darling Vegan
15. Spicy Kale and Quinoa Black Bean Salad | The Glowing Fridge
16. Strawberry Avocado Kale Salad | Veggies Save the Day
17. The Ultimate Vegan Taco Salad | Oh My Veggies
18. Vegan Hijiki Salad | Gastroplant
19. Thai Noodle Salad with Peanut Sauce | Feasting at Home
20. Vegan Chopped Salad | Karissa’s Vegan Kitchen
21. Creamy Chickpea Kale Salad | Minimalist Baker
22. Kale Salad with Carrot Ginger Dressing | Love and Lemons
23. Quick Quinoa and Pear Salad | Another Music in a Different Kitchen
24. Vegan Caesar Salad | Purple Carrot
25. Vegan Curry Tofu Salad | Feasting at Home
26. Easy Plant Based Potato Salad | Plant Based and Broke
27. Shaved Brussels Sprout Salad | Monkey & Me
28. Protein-Packed Plant Based Spinach Salad | Home with Willow
29. Sweet Potato, Kale and Black Bean Quinoa Salad | One Green Planet
30. Vegan Chickpea Shawarma Salad | Running on Real Food
Salads don’t have to leave you hungry and unfulfilled! Try these plant-based salads to fill you up and keep you satisfied all day!