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Soups and curries are great for making winter a bit more comfortable, but sometimes you need just a bit of an escape. If you can’t physically get away, why not take a little vacation with your plate. A Mediterranean salad is the perfect way to brighten up your day. With exciting flavors and fresh ingredients, you may even forget about the snow squall that has kept you in your room all day. These salads are super vegan-friendly and easy to make. Don’t let winter get the best of you!
Try one of these 15 Mediterranean salad recipes from our Food Monster App! They’re delicious, nutritious, and perfect for every time of year!
1. Fregula with Butternut Squash and Sage
Made with butternut squash and sage, this soul-satisfying dish also features saffron, another popular Sardinian ingredient, although the saffron can be omitted if you don’t have any on hand. Green baby peas add complementary color and a burst of sweet flavor. To transform this into a hearty one-dish meal, add 1 1/2 cups of cooked cannellini beans or 8 ounces of sliced, sautéed, vegan sausage. And if you can’t find fregula, don’t fret — this recipe is equally delicious made with your favorite pasta. You will love this Fregula with Butternut Squash and Sage by Robin Robertson!
2. Greek Salad with Tofu Feta
Source: Greek Salad with Tofu Feta
3. Falafel Salad With Chia Dressing
Source: Falafel Salad With Chia Dressing
This vegan salad dressing recipe is packed with nutrients due to chia seeds being one of this main ingredients. Chia seeds are a great addition to a plant-based diet as they are packed full with nutrients hence why they are often referred to as ‘superfoods’. As for the salad, you can be experimental as you like with the salad ingredients. Anything you do, this Falafel Salad With Chia Dressing by Andri Neocleous is scrumptious!
4. Quinoa Lentil Salad with Roasted Eggplant
This Quinoa Lentil Salad with Roasted Eggplant by Lenia Patsi is delicious and nutritious! It’s made with beluga lentils, quinoa, eggplant, and sun-dried tomatoes. So easy and healthy! You can always add in leftover vegetables if you need! The pesto dressing has the delicious addition of nutritional yeast, which takes this salad to the next level. This salad can of course be consumed as a main meal or a side. You can also eat it warm or cold! This quinoa lentil salad is so flavorful––give it a try!
5. Crunchy Mediterranean Salad
Source: Crunchy Mediterranean Salad
Broccoli, cucumber, tomato, chickpeas, olives, kale, fresh herbs, and a refreshing sherry vinaigrette are the main components of this super healthy and delicious Crunchy Mediterranean Salad by Rouxbe. While it’s hearty enough for a main course, it also makes a great side salad.
6. Fennel Herb Salad With Italian Style Salsa Verde
This naturally vegan Fennel Herb Salad With Italian Style Salsa Verde by Stephanie McKinnie is really simple to prepare and it packs a wonderful flavorful punch! The crunchy fennel and herbs produce a refreshing quality while the sun-dried tomatoes and capers add a nice umami to the mix.
7. Moroccan Carrot Salad
Source: Moroccan Carrot Salad
8. Deconstructed Falafel Salad
Source: Deconstructed Falafel Salad
This Deconstructed Falafel Salad by Katrina Abram is pretty dang special. It has all the flavors of falafel like chickpeas, tahini, tomatoes, lemon juice and fresh herbs, but it’s also tossed with some fresh-baked pita chips for some added crunchiness. Serve it in a bowl, eat it as a sandwich, wrap it up in pita bread.
9. Caprese Salad
Source: Caprese Salad
The tofu, with all the goodies added, is almost indistinguishable from buffalo mozzarella. And tofu has zero sodium too. The added bonus is how quickly and easily this Caprese Salad by Janie Gianotsos comes together.
10. Greek Pasta Salad with Oil-Free Dressing
This Greek Pasta Salad with Oil-Free Dressing by Kathy Davis is amazingly easy but does not lack flavor! This pasta salad is definitely perfect for dinner parties, or any time you’re getting together with friends or family. The oil-free dressing is a healthier alternative, as well!
11. Mediterranean Lentil Salad
Source: Mediterranean Lentil Salad
This Mediterranean Lentil Salad by Medha Swaminathan is the perfect reset after a weekend of eating things that seemingly all contain massive amounts of vegan cream, cheese, and/or cream cheese. It’s super easy to make, so your food-fatigued body doesn’t have to do much work. Plus, it’s really good for you.
12. Italian Broccoli Salad
Source: Italian Broccoli Salad
This delicious raw Italian Broccoli Salad by Buffy-Ellen Gill has a flavorful Italian twist. Think salty sun-dried tomatoes, rich kalamata olives, zingy red onion, and crunchy red bell pepper, all drizzled in a sweet and tangy balsamic dressing. This nourishing dish can be divided into two meals. To serve more, try adding chickpeas and potatoes to give it some added bulk.
13. Moroccan Sweet Potato Salad
Source: Moroccan Sweet Potato Salad
The words potatoes salad don’t seem to generate a lot of excitement but that being said – this Moroccan Sweet Potato Salad by Taylor Kiser is making our hearts race. The tender chunks of sweet potato are covered in roasted pistachios, chopped cucumbers, fresh tomatoes, a pinch of fresh mint, and then finished with a creamy cashew dressing that has the lemony perfume of Moroccan spices which make this salad truly unique.
14. Mediterranean Cauliflower Rice and Roasted Brussels Sprouts Salad
This simple dish is filling, but low in carbs. Cauliflower rice is combined with roasted Brussels sprouts, marinara sauce, olives, sun-dried tomatoes, and white beans so that it is bursting with Mediterranean flavor. One of the best things about this Mediterranean Cauliflower Rice and Roasted Brussels Sprouts Salad by Florian Nouh is that you can enjoy this cold or warm. So no matter where you are and what the season, this is always amazing and will never disappoint you and your guests. This is the dish you can serve on a potluck, picnic, appetizer, lunch, or dinner. The possibilities are countless, so dream big.
15. Healthy Greek Broccoli Salad With Creamy Cashew Dressing
Want to add a bit of variety to your salads – try this Healthy Greek Broccoli Salad With Creamy Cashew Dressing by Taylor Kiser out. This recipe combines crunchy broccoli, crisp cucumbers, and cherry tomatoes and tosses everything in a creamy cashew dressing that is super healthy. Lunch just got a little more interesting.
If you loved these Mediterranean salad recipes, make sure to check out 15 Ideas for An All Vegan Mediterranean Feast!, 15 High-Protein Chickpea Salads To Help You Get In Those Greens!, and 15 Healthy Plant-Based Salads To Start of the New Year Right!
We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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