Refreshing Vegan Salad Recipes for the Summer
Recipes from L♥vegan by Aradhitta Goenka
Feeling the heat intensify each day?
While we can't exactly turn down the sun's intensity right now, we can certainly offer some relief. Dive into these five refreshing salad recipes that are guaranteed to keep you cool and craving more.
Couscous Salad
A Mediterranean melody in a bowl - quinoa, chickpeas, and fresh veggies dancing with tahini dressing and a sprinkle of vegan feta.
- Serves: 3-4 Bowls
- Prep Time: 20 Minutes
- Cook Time: 40 Minutes
Ingredients:
- ½ cup quinoa
- 1 large cucumber
- ½ cup cherry tomatoes
- ⅓ cup mint
- ⅓ cup parsley
- 1 ½ cup chickpeas soaked overnight
- 1 cup lettuce
- 2 tbsp tahini
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp lemon juice
- 1 tsp salt
- Vegan feta for the garnish
Method:
1. Boil the quinoa with hot water for 10-15 minutes until cooked. Then strain the water and put the quinoa in the fridge to cool.
2. Boil the chickpeas at the same time with ½ tsp salt. The chickpeas should take between 40-45 minutes to cook and become tender. Drain the chickpeas and refrigerate them.
3. Finely dice the cucumber and cherry tomatoes, and leave them aside till needed.
4. Then wash the lettuce and finely dice the mint, parsley, and leaves.
5. In a small bowl, mix the tahini, olive oil, lemon, maple syrup, and remaining salt to make the salad dressing.
6. Now in a large bowl, add all the ingredients for the salad. Then add the dressing and stir well to combine. Serve the salad chilled and top it with vegan feta cheese.
Notes:
- You can use more quinoa or even wild rice instead in the recipe. While cooking the quinoa, make sure you don’t overboil it otherwise, it can become like porridge.
- When making the dressing, if you like it to be a little creamier, you can add 1-2 tbsp of vegan yogurt or even blend in soaked cashews.
Watermelon and Feta Salad
Summertime sweetness meets savoury delight - juicy watermelon, crisp cucumber, and tangy feta waltz in a refreshing olive oil-lemon dressing.
- Serves: 2-3 Plates
- Prep Time: 20 Minutes
- Cook Time: 0 Minutes
Ingredients:
- 2 ½ cups watermelon, cut into cubes and deseeded
- ⅓ cup mint leaves washed and finely chopped
- 1 cup cucumber cut into small cubes
- ⅓ cup crumbled vegan feta or goat cheese
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- ½ tsp salt
- ½ tsp black pepper
Method:
1. In a large bowl, add the watermelon, mint, and cucumber. Stir well.
2. In a small bowl, stir the olive oil, salt, pepper, and lemon juice together. Stir vigorously till a dressing forms.
3. Add the dressing to the bowl and toss the salad in the sauce. Then add ¼ cup of the feta, saving the rest for the top.
4. Arrange the salad on a large plate or platter and top with the crumbled feta. Serve chilled!
Notes:
- To add more depth, you can add rocket leaves, radish, and avocado to the salad as well.
- You can also use basil or any other leaf of your choice, instead of mint.
- I like to let the salad sit in the dressing for a little while in the fridge before serving, so the watermelons soak up more of the flavour.
Garden Salad
A crunchy symphony of greens and grains - kale, spinach, avocado, and pears harmonize with maple-balsamic dressing and homemade croutons.
- Serves: 3-4 Bowls
- Prep Time: 20 Minutes
- Cook Time: 10-15 Minutes
Ingredients:
- 2 slices bread
- 1 cup spinach
- 1 cup kale
- 1 avocado
- ½ cup cranberries
- ¼ cup pumpkin seeds
- 2 large pears
- 1 tbsp maple syrup
- 1 tbsp mustard
- 1 tbsp olive oil
- 2 tbsp vegan yogurt
- 1 tbsp balsamic vinegar
- 1 tbsp lemon juice
- ½ tsp salt
Method:
1. Toast the pumpkin seeds in a pan till brown and fragrant.
2. Cut the bread into small cubes. Toss in the olive oil and bake for 10-15 minutes or until crispy and golden brown.
3. Wash the kale and spinach well and spin in a salad spinner.
4. In a bowl, whisk together the yogurt, balsamic vinegar, lemon, mustard, salt and honey.
5. Finely slice the pears into thin slices and cut the avocado into small cubes.
6. In a large bowl, add the kale, spinach, avocado, cranberries, pumpkin seeds and pears. Then toss in the dressing and serve chilled, topped with the homemade croutons!
Notes:
- You can use toasted sunflower seeds or any other nuts in place of the pumpkin seeds.
- You can also add a tbsp of olive oil or more to the dressing, if you would like a thinner dressing.
Citrus Salad
Zesty zest and nutty notes in a citrus extravaganza - kale, grapefruit, orange, and olives tango with vegan ricotta and pistachios under a balsamic maple drizzle.
- Serves: 3-4 Bowls
- Prep Time: 20 Minutes
- Cook Time: 10-15 Minutes
Ingredients:
- 2 slices of bread
- 1 tbsp olive oil
- 1 ½ cups kale
- ½ grapefruit
- 1 large orange
- 3 tbsp black olives
- ½ cup parsley finely chopped
- ¾ cup pistachios
- 2 tbsp vegan ricotta
- 2 tbsp extra virgin olive oil
- 1 tsp mustard
- 2 tbsp balsamic vinegar
- 1 tbsp maple syrup
- ½ tsp salt
Method:
1. Cut the bread into small cubes. Toss in the olive oil and bake for 10-15 minutes or until crispy and golden brown.
2. Wash the kale well and spin in a salad spinner. Peel and cut the orange and grapefruits into ½ slices. Leave aside.
3. Toast the pistachios on a pan till brown and fragrant and finely dice after cooling.
4. In a bowl, whisk together the vegan ricotta, olive oil, maple syrup, mustard, balsamic vinegar and salt.
5. In a large bowl, add the kale, parsley, orange, grapefruit, olives and pistachios. Add the dressing and toss well. Then serve with homemade croutons and optionally with vegan feta cheese.
Notes:
- If you don't have vegan ricotta, you can use vegan cream cheese or vegan yogurt.
- You can also use mint or basil instead of parsley.
Beetroot and Goat Cheese Salad
Earthy beets mingle with creamy goat cheese - rocket leaves, walnuts, and dill perform a ballet in balsamic olive oil dressing, crowned with a hint of vegan yoghurt.
- Serves: 3-4 Bowls
- Prep Time: 15 Minutes
- Cook Time: 10 Minutes
Ingredients:
- 4 beetroots
- 4 tbsp vegan goat cheese
- 3 tbsp chopped walnuts
- 1 sprig dill
- 1 tbsp vegan hung curd
- 1 cup of rocket leaves
- 2 tbsp balsamic vinegar
- 2 tbsp extra virgin olive oil
- 1 tsp salt
- ½ tsp pepper
Method:
1. In a large saucepan, place the beetroots, ½ tsp salt and water. Boil the beetroots for 10 minutes, till tender and a fork can pierce them easily.
2. Once the beetroots are cooked, allow them to cool before cutting into 1 cm square cubes.
3. Meanwhile, in a small pan heat the walnuts till toasted and fragrant.
4. In a bowl, mix together the goat cheese, chopped dill and yogurt till smooth.
5. In a separate bowl, whisk the olive oil, vinegar, remaining salt and pepper together to make the dressing.
6. In a large bowl, start by putting the rocket leaves. Cut them into smaller halves if you don’t want very large leaves. Then add the beetroot. Follow with the goat cheese mixture and walnuts and finally with the dressing. Then mix the dressing into the salad and serve chilled.
Notes:
- You can add avocado to this salad if you would like.
- You can skip the yogurt and dill if you don't want to add them, but they add a nice flavor to the salad and make it more fresh and nice.
- You can also add basil, mint or other leaves along with the rocket leaves. I often like adding fruits like, peaches.
About the Authour
Aradhitta Goenka was just a teenager when her journey into veganism began, sparked by the adversity of a loved one's battle with cancer. In the midst of uncertainty, she discovered a newfound passion for crafting delicious, plant-based dishes.
In her cookbook, 'L♥vegan,' she intertwines her culinary creativity with her heartfelt endeavor, The Miracle Project. 'L♥vegan' transcends mere recipes; it's a vibrant celebration of veganism, aiming to make plant-based eating accessible and enjoyable for all. Whether you're a dedicated vegan or simply seeking quick and easy recipes, this book offers a warm invitation. From simple home-cooked meals to the more intricate world of vegan desserts and snacks, 'L♥vegan' boasts nourishing dishes crafted from easily accessible ingredients.
Yet, the story doesn't end with her cookbook. The Miracle Project, born from her passion for baking and compassion, began in 2020. Through this initiative, she sells wholesome, vegan desserts to support various causes close to her heart. From aiding cancer patients through the Anjeze Charitable Trust to supporting girls' education via the Udayan Shalini Foundation, and assisting orphaned children and flood relief efforts through the Helping Hands Foundation, her commitment to making a difference knows no bounds. The Jai Vakeel Foundation, supporting intellectually challenged children, and the SRCC Foundation, assisting heart patients, also benefit from her altruism.
The Miracle Project is more than a baking venture; it's a beacon of hope and support for those with dietary restrictions and beyond. It's this passion that inspired her to write 'L♥vegan.' Beyond being a cookbook, it's a testament to compassion and activism, spreading the message of veganism while raising crucial funds for important causes.
