Seven Plant-Based (Vegan) Lunch or Dinner Salad Recipes

These are 7 delicious plant-based (vegan) recipes are from the Plant Based Recipe Cookbook with over 100 whole food, plant-based recipes for breakfast, lunch, dinner, desserts and more!. To get the entire cookbook plus bonus material including the 30 Day Jumpstart Guide + the Green Smoothie Recipes, and more extra bonuses, click here.

Seven Plant-Based Lunch or Dinner Salad Recipes

1. LETTUCE CUCUMBER WALNUT SALAD

Serves 1 – Prep Time: 10 mins – Ready in 0 mins

Ingredients

●● 7 7/8 cup shredded lettuce

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●● 3 Medium cucumbers

●● 1 1/2 Tbsp of olive oil

●● 1 1/2 dash of salt

●● 1 1/2 dash of pepper

●● 3/8 cup of chopped walnuts

Directions

1. Add lettuce to a bowl. Peel, slice, and add cucumbers.

2. Add olive oil, season with salt and pepper, and mix. Crush and add walnuts. Serve immediately and enjoy!

TOTAL CALORIES: 574

Protein: 13g

Carbs: 24g

Fats: 50g

~~~

2. KALE AVACADO SALAD

Serves 1 – Prep Time: 8 mins – Ready in 0 mins

Ingredients

●● 4 Chopped Kale

●● 2 Avadado without skin and seed

●● 4 Tbsp of lemon juice

●● 4 Dash of pepper

●● 4 Dash of salt

Directions

1. Chop kale.

2. Mash avocado into kale. This will help to tenderize the kale.

3. Add lemon or lime juice. 2 Tbsp is about the amount from a small/medium lemon.

4. Salt and pepper to taste.

5. Toss once more and serve. Enjoy!

TOTAL CALORIES: 600

Protein: 17g
Carbs: 51g
Fats: 44g

~~~

3. TOFU FETA SALAD

Serves 1 – Prep Time: 10 mins – Ready in 10 mins

Ingredients

●● 8 ounces extra-firm tofu

●● 3 tablespoons lemon juice

●● 2 tablespoons extra-virgin olive oil

●● 1/4 teaspoon salt

●● 1/4 teaspoon oregano

Directions

1. Slice the tofu into 4 slabs, crosswise. Blot between lay-ers of paper towel or clean tea towels until you get out as much moisture as you can.

2. Cut the slabs into 1/2 inch dice. Place in the serving container in which you plan to serve this, in a single layer.

3. Toss with the lemon juice and oil; sprinkle with the salt and oregano. Let stand for 30 minutes, then use as you wish.

TOTAL CALORIES: 347

Protein: 17g
Carbs: 20g
Fats: 26g

~~~

4. BLACK BEAN & CORN SALAD

Serves 1 – Prep Time: 25 mins – Ready in 0 mins

Ingredients

●● 1/2 Cup of Blackbeans

●● 1/4 Cup of Red Bell Pepper

●● 14 Medium Onion

●● 1/4 Can of Corn Yields

●● 1/2 Tbsp of Pepper or Hot Sauce

●● 1/4 Lime Juice (lime yields)

●● 2 1/4 Sprigs of Fresh cilantro

●● 1/4 Tbsp of Vegetable Oil

●● 1/4 Dash of Salt

●● 1/4 Dash of Pepper

Directions

  1. Rinse and drain black beans. Chop bell pepper and onion.
  2. Combine all ingredients in a bowl.
  3. Let stand at least 15 minutes for flavors to combine, then toss and serve.

TOTAL CALORIES: 428

Protein: 23g

Carbs: 74g

Fats: 6g

~~~

5. RED BEAN SALAD

Serves 2 – Prep Time: 10 mins – Ready in 0 mins

Ingredients

●● 1 Medium Scallion

●● 1 1/2 cup of Parsley

●● 2/3 Tbsp of Olive Oil

●● 1/3 Salt

●● 1/3 Peopper

●● 1/3 Cup of Bluebell Pepper (sliced)

●● 1 1/3 Cup of Kidney Beans

●● 1/3 Celery Stalks

●● 1/3 Cup of Red Pepper Relish

●● 1/3 Tbsp of Vinegar

Directions

  1. Chop celery, seed and chop red pepper, drain canned kidney beans, chop scallions and parsley.
  2. Combine all ingredients in a medium bowl and toss well; adjust seasonings.

TOTAL CALORIES: 396

Protein: 19g

Carbs: 55g

Fats: 11g

~~~

6. SPINACH TOMATO SALAD

Serves 1 – Prep Time: 5 mins – Ready in 0 mins

 

Ingredients

●● 15 Cups of spinach

●● 6 Large scallions

●● 1 1/2 medium tomato

●● 3 Tbsp of olive oil

●● 3 Dash of pepper

●● 1 1/2 Lemon Yields

Directions

1. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions and tomato.

2. Put spinach in a mixing bowl and add the tomato, scal-lions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.

TOTAL CALORIES: 559

Protein: 18g

Carbs: 40g

Fats: 43g

~~~

7. POTATO SALAD

Serves 8 – Prep Time: 5 mins – Ready in 20 mins

Ingredients

●● 5 medium potatoes

●● 8 tbsp of vegan mayo

●● 3 tbsp of vinegar

●● 1 medium onion

●● 2 medium celery stalks

●● 1 dash of salt

●● 1 dash of pepper

Directions

1. Boil potatoes until just soft (test with fork). Transfer to strainer and cool.

2. Once the potatoes have cooled, peel if desired, and chop into bite-sized pieces.

3. Gently toss together all the ingredients in a large bowl, seasoning with salt and pepper to taste. Can serve immediately, or chill before serving.

TOTAL CALORIES:1607

Protein: 23g

Carbs: 199g

Fats: 73g

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