Vegan Salads

Want to learn how to make a fantastic salad? Here's what you need to know.
Last Updated: February 1, 2018

Salads can be one of the most delicious and satisfying foods in existence, but all too often they are prepared unimaginatively, with a meager assortment of inferior vegetables. No wonder it’s a menu item that many people shy away from—a bland almost-meal that leaves you hungry.

But it’s easy to do salad right, and to make salads worthy of being a mainstay of your diet. To start, if you want to make outstanding salads, you must have a contraption known as a salad spinner. These whirring devices seem like the epitome of one of those gimmicky kitchen gadgets that never quite work as advertised, and get used twice before getting re-gifted to the next sucker.

But a salad spinner is right up there with a chef’s knife, a skillet, and a cutting board as items no kitchen should be without. Why? It all comes down to the fact that oil and water don’t mix—so if your lettuce and greens are even slightly wet, your salad dressing will slide off your veggies quicker than rain off a raincoat. Without a salad spinner, instead of the dressing clinging to your veggies, you’ll have a watery pool of dressing on your plate. Blech.

Once you’ve got a salad spinner, your next step is to make sure you go beyond the usual assortment of vegetables. Lettuce, cucumber, and tomatoes are all fine, but why not get creative and add at least a five other items? Apart from hard winter squash or potatoes, pretty much every vegetable in the produce section is fair game. Some especially good choices:

  • shredded spinach or kale
  • sliced bell peppers
  • grated carrots or beets
  • sprouts of any kind
  • sliced avocado
  • sliced radishes
  • thinly-sliced purple cabbage (adds wonderful color)
  • sugar snap peas (always de-stringed!)

Remember that super-fresh vegetables are key to a great salad. Since the vegetables aren’t being cooked their quality and freshness (or lack thereof) are obvious.

And don’t forget that both broccoli and cauliflower are incredible on salads, but they’re usually tossed on in big, imposing pieces. Instead, consider slicing them thinly. Prepared that way, they’ll give your salad a nice crunch that provides an altogether different texture than a salad based only on lettuce. And always remove the skin of the stem part of your broccoli florets, as it doesn’t break down well when chewed.

Once you’ve got all your veggies together, it’s time to give some thought to how to serve your salad. Most people just use a dinner plate, but a large bowl is far superior since it’ll do a better job of containing all your vegetables and dressing. In fact, to digress for a moment, dinner bowls are generally superior to plates for almost any meal you could serve.

As for dressings, most commercial brands are needlessly expensive, and even worse they’re made from low-quality oils. Better to make your own dressings based on good fresh ingredients like avocados, tahini, or olive oil. A simple dressing made by whisking together tahini, lemon juice, minced garlic, tamari, and water is all you’ll ever need. If you must go commercial, one of tastiest dressings on the market is Annie’s Goddess Dressing.

Maybe the biggest complaint people have about salads is that it’s easy to eat a big salad and then feel hungry 30 minutes later. That won’t happen if you garnish your salad with one or two protein-rich ingredients, such as:

  • roasted pumpkin seeds or sunflower seeds
  • chopped nuts (tamari roasted almonds are especially great)
  • roasted hemp seeds or sesame seeds
  • sautéed tamari-seasoned tempeh or tofu
  • black beans or kidney beans

And here are some more terrific salad toppings, that, while not protein-rich, will add some nice colors, textures, and flavors:

  • seaweed, especially soaked hijiki
  • corn
  • minced parsley or basil
  • nutritional yeast

So there you have it—all the information you need to make a salad that’s incomparably superior to anything served up by most restaurants. And we’re still only getting started. If you want to pull out all the stops, get ahold of Terry Hope Romero’s Salad Samurai, which takes salads as seriously as any other meal option when it comes to creating memorable flavor combinations.