Get ready for summer with these 6 healthy vegan whole grain salads. They’re gluten-free and made with whole plant foods for maximum taste and nutrition.
Whole grains provide more nutrients and fibre than their refined counter-parts. However, their best quality is really their flavour.
Plus, the combination of more nutrients, flavour, and fibre leaves you feeling far more satiated after a meal. And that’s always a good thing.
Share these whole grain vegan salad recipes with friends and family at barbecues and get-togethers. Show them that eating plant-based doesn’t require any compromise. In fact, your meals will often taste even better than they used to!
1. Roasted Buckwheat Salad
Buckwheat makes for a nutrient-packed and flavourful addition to a salad. Plus, it adds a bit of crunch. This Roasted Buckwheat Salad recipe from Forks Over Knives also has acorn squash, cherry tomatoes, fresh orange juice, and toasted pumpkin seeds all mixed in with leafy greens. The variety of textures and flavours create a satisfying salad that would go well at a summer barbecue.
2. Quinoa Salad with Sweet & Spicy Balsamic Reduction
A “salad” built on a base of spinach topped with quinoa, chunks of sweet potato and zucchini, slices of avocado, and a spicy and sweet sauce drizzled on top. Now, doesn’t that sound like it’s sure to be a hit? You’ll find this recipe for Quinoa Salad with Balsamic Reduction on The Vegan 8. The recipe’s a bit older, but still so good. For the oil-free version of this whole grain salad, be sure to roast the veggies on parchment paper or with a silpat baking mat.
3. Quinoa and Chickpea Tabbouleh Salad
If you like Tabbouleh, but want a gluten-free version this recipe is for you. The recipe for Quinoa and Chickpea Tabbouleh Salad is from The Vegiterranean Diet cookbook, but you can also find it on Plant-Based Dietitian’s website. To make the recipe gluten-free bulgur, which is traditionally used to make Tabbouleh salad, is replaced with quinoa. Along with cucumber, tomatoes, lemon juice, mint, scallions, parsley… this quinoa and chickpea salad goes well anytime of day. Make a big batch that will keep you going for a few days. Then, just chill it in the fridge until you’re ready to serve it.
4. Wild Rice Salad with Cranberries and Walnuts
A recipe from Veg Kitchen, for this Wild Rice Salad long grain brown rice and wild rice are cooked in a low sodium vegetable broth. Afterwards, to the rice is added vegetables, dried cranberries, walnuts, scallions, parsley, and a vinaigrette. Once mixed thoroughly, the salad is chilled in the fridge before serving. The flavour from the vegetable broth and the crunch from the walnuts, wild rice, and vegetables really make this salad unique. For an oil-free vinaigrette for this whole grain salad try the “Magical” Oil-Free Vinaigrette from Plant-Powered Kitchen, or keep it extra simple by just squeezing a bit of fresh orange or other citrus juice over the salad.
5. Fresh Corn Salad
It’s the beginning of barbecue season and one of the best plant foods to enjoy this time of year is corn. Fresh it’s often considered more a vegetable than a grain, but nonetheless this salad was certainly worth including. Over on Nutrition Studies you’ll find a Fresh Corn Salad recipe by LeAnne Campbell. Made with fresh corn and chopped vegetables with a rice vinegar-based dressing it will go well with whatever plant-based foods you have cooking on the grill!
6. Fiesta Quinoa Salad
Technically a “pseudo-grain,” quinoa is a popular whole, plant food for good reason. Filled with protein and a rich, nutty flavour, quinoa has a unique texture that goes well with cooked or raw vegetables. The recipe for Fiesta Quinoa Salad was created by Christy Morgan and can be found on Forks Over Knives. This quinoa based salad is blended with corn, black beans, tomatoes, cilantro, bell pepper, and a lime dressing. The quinoa and beans make this a protein-packed salad! Pair it with steamed or grilled vegetables, or simply enjoy it on it’s own.
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