This filling summer salad is packed with different veggies, carbs, fats, and other goodies to keep you full and satisfied. Lots of nutrients, yet it's light and refreshing. A true summer staple to throw into your meal prep routine.
If you hate salad, I assume it's because the term is paired with an image of wilted lettuce and a few cherry tomatoes. Spoiler alert: that is not a salad. A true salad is complex in terms of textures and flavors while including a lot of different foods that have different nutritional qualities. Jump to the "what to put in a salad to be full" section below for my advice on creating salads that make your taste buds sing and leave you feeling satisfied.
Here are some reasons why I love salads and think you will too;
- Lunch is covered for the week after preparing ingredients ahead of time
- It is hearty in terms of ingredients but the taste is light and refreshing
- Ingredients can be added to rice bowls or wraps for variety in meals
- Easy way to get in a few servings of veggies and a good amount of your daily protein
Other nourishing meal ideas to check out;
Jump to:
Vegan salad ingredients
- Mixed greens & baby greens
- Cucumber
- Radishes
- Chickpeas
- Pickles
- Tofu
- Baked fingerling potatoes
- Sauerkraut
- Vegan cheese (Follow your heart feta and parmesan cheese are my picks)
- Salad dressing of choice (I love Tessamae's Organic Lemon Garlic or using olive oil and lemon juice in a pinch)
For exact measurements and detailed step-by-step directions, scroll to the recipe card below.
What to put in a salad to be full?
The trick to making salads that actually fill you up is to include a lot of goodies that you enjoy eating (and maybe throw a few in that you are curious about or would like to eat more of too!). Salads do not have to just be greens and veggies, this wouldn't fill up anyone (unless you're eating pounds of it and that just doesn't sound like a good time). My go-to salad always has a base of mixed greens, at least 2 vegetables, a legume, a fat, a protein, and a carb. Add additional ingredients like sauerkraut, nuts, a grain, and hemp seeds and you will feel nourished and ready to take on the rest of the day. Mid-day slump? I don't know her.
How to make a filling summer salad
- Prepare and bake tofu and potatoes
- Wash and cut vegetables
- Rinse legumes
- Assemble with avocado, nuts, or any other fixings and enjoy!
Additional fun add in's that can bulk up a traditional salad include; hummus, pumpkin or sunflower seeds, almonds or cashews, rice, quinoa, and/or avocado.
Notable Tip: for easy salad assembly throughout the week, bake tofu and potatoes on your usual meal prep day and store in a container in the fridge. Additionally, prepare the base of the salad and store in a large pyrex bowl. When you want to make a salad, everything is ready to go in the fridge and you just need a minute or so of time to put it all together and drizzle with your favorite salad dressing.
Substitutions and variations for a summer salad
Mixed greens; marinated kale, spinach, shredded cabbage and carrots, arugula, etc. are all great alternatives and/or additional options to add to the salad.
Tofu: swap for tempeh or a veggie burger or my jalapeño lemon garlic tofu for an oil free option (and an added kick). Alternatively, bake chickpeas tossed with buffalo sauce or other seasonings of choice.
Roasted fingerling potatoes; roasted beets, cauliflower, broccoli, sweet potatoes, or any other form of potato also work.
Avocado: hummus also works!
Radishes and cucumbers can be swapped for your favorite raw veggies. Seasonal produce for the summer is typically abundant so go wild!
Still not sure this will keep you full? Add quinoa, brown rice, or chickpea rice. Additionally, feel free to pair the salad with a bowl of fresh fruit or trail mix.
How long can you keep salad in the fridge?
The salad stores in the fridge for about a week. I like to store the base of the salad together and then everything else separate. This also makes using the ingredients in other dishes like tacos, wraps, rice bowls, etc. easier throughout the week!
📋 Recipe
Filling Summer Salad
Equipment
- cutting board and a knife
- mixing bowl
- large pyrex bowl for storing
Ingredients
Salad base
- 4 oz organic crispy baby greens (1 container or about 4 handfuls)
- 5 oz organic mixed spring greens (1 container or about 4-5 handfuls)
- 1 cucumber, sliced
- 1 bunch radishes, thinly sliced
- 1 ½ cup chickpeas
- 2 pickles, diced
Tofu
- 1 block extra firm tofu, pressed and cubed
- 2 tablespoons coconut aminos
- 1 tablespoon avocado oil
- 1 heaping tablespoon arrowroot starch
Roasted potatoes
- 24 oz fingerling potatoes (1 bundle)
- drizzle avocado oil
- ½-1 teaspoon garlic granules
- ¼-½ teaspoon sea salt
- ¼-½ teaspoon black pepper
Dressing
- 1 tablespoon Tessamae's Organic Lemon Garlic (see the note section below for a homemade alternative)
Optional "toppings"
- ½ avocado
- sunflower or pumpkin seeds
- large scoop of sauerkraut
Instructions
- Preheat oven to 425 and line a large baking sheet with parchment paper.
- Press tofu (see the note section below if you need help with this) and cut into desired shape. Toss in a bowl with coconut aminos, arrowroot starch, and avocado oil until covered. Add to the parchment lined baking sheet ensuring pieces are not touching (and leaving room for the potatoes).*the smaller the tofu pieces are, the crispier it will get.
- Wash and cut potatoes into desired shape (I sliced into thin circles, but feel free to dice instead). Add them to the bowl the tofu just came out of and add oil, salt, pepper, and garlic. Toss to coat and add to the other half of the baking sheet.
- Bake on the middle rack for 30 minutes or until golden brown.
- While the tofu and potatoes bake, prepare the base of the salad (wash and dry greens, cut vegetables, and prepare legumes).
- Remove potatoes and tofu from the oven and assemble salad as desired. Enjoy!
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