3 salads with vegetables for your healthy weekly menu

Salad doesn’t live on lettuce alone! In fact, if we use a little imagination, the world of salads is going far beyond the green leaves. Although we love these, introducing other vegetables into our daily lives in a salad format is a success and will change our concept of salad forever.

So to help you banish image of a green salad as the sum of lettuce, tomato and something else, we are going to give you three salad ideas with a vegetable base. Here, the green leaves will not be the base, although you can of course add them if you feel like it.

the three recipes are part of this week’s healthy vegan menu. In general, salad-based menus may seem boring to us, but nothing is further from the truth. And it is that when we open ourselves to the concept of preparing salads with vegetables, we realize that salads allow us to introduce vegetables that we may not consume rawlike turnip.

Also, also there are many fruits that can be added, beyond the apple in all its varieties. Firm pear, figs, pomegranate or stone fruit, such as peach and plums, are good candidates for incorporating fruit into meals within this type of salad.

You can download your menu healthy weekly here.

In this menu you will find pVaried and versatile salad proposals, some for lunch, others for dinner, and even for breakfast! Yes, the breakfasts on the menu are mostly salads, although you can substitute them for your usual healthy breakfasts. You can also take ideas from the proposed salads for breakfast to use as a light dinner.

Salads with vegetables for your healthy weekly menu

The three recipes for salads with vegetables that I present to you are:

First of all, a green bean and chickpea salad with roasted peppers very tasty, with olive pâté in the dressing and, if you want, the spiciness of the chillies. In general, salads with a base of steamed green beans work very well with all kinds of legumes. Secondly, a fresh oriental-inspired carrot and turnip salad in which, if you wish, you can replace the turnip with daikon radish. In this salad, the vegetables are raw and are accompanied by a nutritious yogurt sauce. Finally, a beetroot and apple salad with tofu and walnuts, very nutritious and with a surprising combination of textures. In addition, it admits many variations.

The possible combinations when making salads with vegetables they are almost infinite. The interesting thing is to dare to experiment, use raw or slightly cooked and crunchy vegetables, add foods rich in protein such as legumes or nuts and seeds if we want to make them more complete and add different textures, play with the dressingwhich can be simple to enhance the flavor of the vegetables, or dense and nutritious.

Remember that if you eat vegetable salads in which the vegetables are mostly cooked, you may need to add a raw part in some way. For example, with a cold soup or with some raw spiralized vegetableswhich can be understood as another form of vegetable salad.

With this last option, we will also give rise to being able to use different types of very nutritious vegan sauces: pestos, vegan with tofu or hemp seeds or fruit vinaigrettesto give some examples.

1. Green Bean and Chickpea Salad with Roasted Peppers

Green bean salads are a summer staple. They are usually prepared fresh, with tomato and onion, but also We can make them in a format that allows tempering, for colder days.

This is the case of the green bean salad with chickpeas and roasted peppers that we propose here. We can use jar-cooked chickpeas, since they are of high quality and this allows us to save a lot of time. Same with roasted peppers. But if you decide to make them yourself, go ahead.

The advantage of this type of product or ingredient is that it allows us to complement any basic salad that we carry in a túper and thus turn it into a unique dish.

Ingredients for two or three servings:

200 g green beans, cooked or steamed 350 g cooked chickpeas, drained 100 g roasted peppers 1 handful of quality pitted olives 1 red onion, raw or pickled 2 tablespoons virgin olive oil 1 tablespoon linseed oil 1 pinch ground black pepper ½ teaspoon cumin juice half a lemon piparra chillies (optional)

Preparation:

Drain the cooked chickpeas well and, if they don’t taste good with their skin, peel them.In a large salad bowl, place the green beans cut into not very long pieces, along with the chickpeas.Add the red onion finely cut into half moons.Mix the olive and flax oils with the lemon juice, the cumin and the pepper and add it to the salad bowl. We put the drained roasted peppers on top, in strips, and the pitted olives.

You you can add cooked carrot, raw tomato or cooked potatosince this recipe admits many variations.

Excellent salads can be made with roasted vegetables.

2. Carrot and turnip salad

A very fresh and crunchy salad of Japanese origin, which will help you see a modest vegetable like the turnip in another way. The turnip has a very refreshing texture and its raw flavor has nothing to do with cooking.

Also you can make it with radish, since there are those that are more neutral and others that have a very interesting spicy point. It is an ideal recipe to introduce daikon, or Japanese white radish, into your kitchen.

Ingredients for two servings:

2 large carrots 2 medium baby turnips 2 tablespoons olive oil 1 tablespoon vinegar ½ teaspoon mustard 2 tablespoons unsweetened plain soy yogurt 1 teaspoon salt

Preparation:

Peel the carrots and turnips. With the same peeler, we cut them into very thin strips. We can also do it with a mandolin or a spiralizer. We put everything in a container and add the salt and vinegar and let it rest. We mix the olive oil with the mustard and yogurt and add it to the salad. We let it rest for at least an hour in the fridge and serve it temperate or chilled.

It is an ideal vegetable salad to accompany somewhat heavy meals.

Add hemp seeds and alfalfa and broccoli sprouts to have a light meal that you can accompany with a gazpacho, a cold soup or a green smoothie.

3. Beetroot and apple salad

The beets in this salad It can be eaten raw, if we cut it very fine, preferably with mandolin, but also cooked. The latter can be found packaged cooked without seasoning or vinegar.

Nutritionally they are different options: one raw and two cooked with different flavors, but all three are great and give a different and very interesting touch to our salads.

Ingredients for two servings:

1 firm sour or neutral apple 2 medium beets, raw or cooked 150 g fresh tofu 1 handful of walnuts 1 handful of leafy greens, ideally arugula 2 tablespoons olive oil 1 teaspoon gomasio 1 tablespoon apple cider vinegar 200 g cooked whole wheat pasta (optional, if needed) extra energy)

Preparation:

Unless we use a silky or silken tofu, we will press the tofu to remove the internal liquid and that it is well drained. If it is raw, we peel the beetroot and cut it with a very fine mandolin, otherwise, we can cut it into slices or dice. Peel the apple and cut it into thin wedges or cubes, in the same format as we cut the beetroot. Place the green leaf bed on a tray, which is optional. If we use whole-grain pasta, we also place it as the base. Place the beetroot and apple on top of the green leaf, and the tofu on top. Season with the olive oil and gomasio. If the beetroot is not vinegary, we finish with The vinegar.