1. Vegetarian Meal Salad Recipes
What makes a salad a meal?
Meal salads should contain all of the food groups for balanced nutrition, fibre and staying power.
Balance the salad with bread or grains, fruit or calcium-rich vegetables like kale, broccoli and
almonds.
Here are three popular recipes for meal salads and complementary salad dressings:
Greek Salad with Romaine, Feta, and Olives;California Salad with Grated Carrots and Trail Mix;
andSimple Spinach Salad with Chickpeas.All salads should be tossed or arranged just prior to
serving, to keep crunchy vegetables crunchy. For vegan salads, be sure to omit hard-boiled egg,
honey and cheese.
For dressing recipes, simply mix all ingredients together with a whisk and toss with salad.
Greek Salad Recipe
Serves 4
Greek salad is a simple meal. Traditionally, Greek salads rely on a base of cucumber or tomatoes.
This recipe is non-traditional, but delicious and filling as a main course. For potluck or picnic meals,
2. replace the Romaine with cooked penne pasta.
Greek Salad Ingredients:
1 head Romaine lettuce or 1 (10 ounce) bag pre-washed lettuce2/3 cup crumbled feta cheese1 pint
grape tomatoes, halved OR 2 Roma tomatoes, chopped1 cup diced cucumber1 medium red onion,
sliced or diced1/2 cup whole Kalamata olives1 cup cooked chickpeas (optional)Fresh dill or mint,
optional, to garnishGreek Salad Dressing Recipe:1 clove garlic, minced¾ tsp. saltDash pepper½ cup
olive oil4 tbsp. red wine vinegarDried oregano, to tasteDirections:Wash and dry lettuce; tear into
bite-sized pieces.In a large bowl, toss together lettuce, tomatoes, cucumber, red onion and olives.
Sprinkle with feta cheese.Add dressing and toss gently to preserve the crumbled feta.Serve
immediately.Suggested bread: focacciaCalifornia Salad Recipe
Serves 4
California salad is perfect for fresh summer produce but can also be adjusted for out-of-season
cravings.
Chock-full of healthy fats from trail mix and avocado, California Salad makes every meal feel sunny.
Ingredients:
1 (10 ounce) package mixed greens (red and green leaf lettuce), OR one head leaf lettuce, washed
and torn into bite-sized pieces2 organic carrots, washed and grated1/3 cup trail mix with raisins OR
¼ cup raisins and shelled sunflower seeds1 thinly sliced Vidalia or red onion1 small can Mandarin
orange slices or substitute in-season fresh sliced strawberries1/2 head broccoli floreta, chopped
(optional)1 small avocado, sliced (optional)1 sweet bell pepper, chopped (optional)Lemon Poppy
Seed Dressing Recipe:3 tablespoons lemon juice1 tablespoon honey (substitute maple syrup or sugar
for vegan dressing)¼ cup olive oil1 tablespoon poppy seedssalt and pepper to tasteBread: Flatbread
or pitaSimple Spinach SaladRecipe
Serves 1
Ingredients:
2 cups baby spinach leaves1 Roma (Italian) tomato or 2 Tbsp. chopped sun-dried tomatoes (the kind
packed in oil)¼ - ½ cup cooked drained chickpeas¼ cup sliced mushrooms½ small can drained
mandarin orange slices1 hard boiled egg (optional, ovo-vegetarian)Toasted slivered almonds, to
garnishSimple Spinach Salad Dressing:2 Tbsp. red wine vinegar1-2 Tbsp. olive oil (may substitute up
to half with flaxseed oil)Salt and pepper, to tasteBread: crusty multi-grain roll
