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5 Vegan Salad Recipes for This Season

Many people are confused between vegetarian and vegan diets and use the words interchangeably. However, these two diets are different in some aspects. Vegetarianism promotes plant-based food but does not restrict dairy products and in some cases eggs too, e.g. cakes and cheese would do just fine. The vegan school of thought extends vegetarianism to the next level. It disallows any food that is not plant-based.

Food habits have evolved based on the type of food available in a specific region and at a specific time of the year. No wonder cuisines and food habits across the world are different. When someone moves to veganism, he or she needs to be aware of the supply chain. It is equally important to understand the nutrients that the body needs and how they are replenished by the food intake. A balanced diet is an absolute necessity regardless of whether a person is an omnivore, vegetarian or vegan.

Thankfully, the awareness for this type of diet is increasing and both growers and grocers are catering to the demand. There are dedicated supermarkets and shelves in supermarkets that stock only vegan food items.

A vegan diet is not very difficult to follow. However, you need to understand which foods work best for you as substitutes for your earlier diet plan. Here we are giving you recipes for 5 different types of Vegan Salads.

Why Salads?

Well, they are easiest to procure, very convenient to prepare and give you a whole load of benefits while naturally preserving the goodness. Basically, salads are fun.

The key to a great meal is that it should be wholesome with a variety in flavour, colour and texture. When you make your salad, do think what ingredients give you that creative freedom. You can go green with lettuce, spinach, broccoli as they are all full of phytonutrients. They provide the much-needed fibre and roughages to keep the digestive system healthy. They also add crunch and bursting flavours to each bite.

When you want to regulate your appetite and slow down the digestion process, throw in those well-soaked seeds into a bowl and add fruits like apples, bananas, oranges and strawberries. The flavours and colours make your food very exciting. Apart from the health benefits of their unsaturated fats, adding nuts like pistachio and almonds can enhance the taste and the texture of your salads.

Proteins are body-building elements of the body and help repair and restore. It is very important that we increase our protein and mineral intake, especially while pregnant and convalescing post-illness. If you want proteins in your salad, add some fresh lentil sprouts. They are packed with proteins. You can add some processed food alternatives to meat and milk products, like tofu. However, you actually do not need any of those, as the lentil sprouts and pulses provide enough proteins to your body.

We touch upon some interesting salad recipes which are really easy to make.

1) Beetroot with Dill

Ingredients

  • 2 medium-sized beetroots
  • ¼ cup sprouted fenugreek seeds
  • ½ to 1 teaspoon lemon juice
  • ½ cup chopped dill
  • ½ cup chopped coriander leaves
  • Salt, add to taste

Method

Peel and chop the beetroots into small-medium sized diced pieces. Add the fenugreek sprouts, lemon juice, salt and toss them in a salad bowl. Serve chilled and garnish with chopped dill and coriander leaves.

2) Mixed Sprouts Salad

Ingredients

  • 1 cup mixed sprouts
  • ¼ cup freshly grated coconut
  • ½ cup finely chopped coriander
  • ¼ cup finely diced carrot
  • ½ cup finely diced cucumber
  • 1 ½ teaspoon finely chopped green chillies
  • 1 ½ teaspoon lemon juice
  • Salt, add to taste
  • Sugar, add to taste

Method

Add all ingredients in a salad bowl and toss well. You can serve immediately or refrigerate for a while to increase the refreshing feel.

3) Tomato Garlic Peanut Salad

Ingredients

  • 3-4 cucumbers cut into one inch long but thin strips
  • 1-2 tomatoes, cut into similar strips and remove the seeds
  • 15-20 peanuts, coarsely crushed
  • 4 garlic cloves
  • 4 green chillies finely chopped
  • 1 tablespoon lemon juice
  • 2 tablespoons sugar

Method

To make the dressing, pound the garlic and green chillies in a fine paste, add lemon juice and sugar.

Take cucumbers and tomatoes in a salad bowl, drizzle the dressing on the top and finally garnish it with the crushed peanuts.

4) Rice Noodle Salad

Ingredients

  • 2 cups cooked rice noodles
  • 2 cups of sliced fresh mushrooms
  • ½ cup sliced onions
  • ¾ cup sliced tomatoes
  • 1 thinly sliced stalk of celery
  • 3 tablespoons hot and sweet dip
  • salt to taste

Method

Add all ingredients in a salad bowl and toss well. You can serve immediately or refrigerate for a while to increase the refreshing feel.

5) Dry & Fresh Fruit Salad

Ingredients

  • 2 cups unpeeled apple cubes
  • ½ cup sliced bananas
  • ¼ cup deseeded & chopped dates
  • ¼ cup pineapple juice
  • ½ teaspoon lemon juice
  • ¼ teaspoon mustard seed powder
  • 1 teaspoon powdered sugar
  • salt to taste

Method

Add all ingredients in a salad bowl and toss well. Refrigerate it for a while and serve.

While the above ones are quick and easy recipes to get you started, you can play with your taste buds, experiment with the exotic ingredients like sun-dried tomatoes, bell peppers, parsley, tarragon, balsamic vinegar, cold-pressed oils, sherry vinegar, herbs and warm spices.

Salads, like those mentioned above, are wholesome and make easy and interesting alternatives for you, as you forge into a vegan diet.

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