Cold Veg Salad Recipes for Refreshing Summer Meals

Nothing says fresh, light, and satisfying quite like a cold veg salad. Whether you’re looking for a quick lunch, a flavorful side for your next picnic, or a healthy addition to your weekly meal prep, cold vegetable salads are a vibrant celebration of seasonal produce.

They’re endlessly customizable, packed with nutrients, and, best of all, require minimal cooking—just a bit of chopping, tossing, and chilling. In this post, I’ll share three of my favorite cold veg salad recipes: Classic Mediterranean Chopped Salad, Asian-Inspired Crunchy Slaw, and Protein-Packed Chickpea Avocado Salad.

Each brings its own unique flavor profile, making it easy to mix things up throughout the week. Get ready to discover salads so delicious, you’ll crave veggies every day!

Why You’ll Love This Recipe

• Effortless and Quick: All these cold veg salads come together in under 20 minutes. Perfect for busy weeknights or spontaneous gatherings.
• Customizable for Any Diet: Whether you’re vegan, vegetarian, or simply looking to eat more plants, these recipes can be tailored to your needs.
• Vibrant Flavors & Textures: From crisp cucumbers to creamy avocados and zesty dressings, every bite is a fresh adventure.
• Meal Prep Friendly: These salads store well, making them ideal for lunches, meal prepping, or healthy snacking.
• Nutritious & Filling: Packed with fiber, vitamins, and plant-based protein, these salads leave you satisfied and energized.

Ingredients

Classic Mediterranean Chopped Salad

Asian-Inspired Crunchy Slaw

Protein-Packed Chickpea Avocado Salad

Equipment

• Large Salad Bowl – For tossing and serving.
• Chef’s Knife – For chopping veggies with ease.
• Cutting Board – A sturdy surface is key for prepping ingredients.
• Measuring Spoons – To get your dressings just right.
• Small Mixing Bowl – Perfect for whisking dressings.
• Salad Tongs or Large Spoon – To combine everything gently.

Instructions

Classic Mediterranean Chopped Salad

1. Prep the Veggies: Dice the cucumber, halve the cherry tomatoes, slice the onion, and chop the bell pepper, olives, and parsley.
2. Combine in Bowl: Place all prepped veggies in a large salad bowl. Add crumbled feta if using.
3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
4. Toss and Chill: Drizzle dressing over the salad. Toss gently to coat. Cover and refrigerate for at least 20 minutes for best flavor.
5. Serve: Give the salad a final toss and serve chilled. Garnish with extra parsley if desired.

Asian-Inspired Crunchy Slaw

1. Shred and Slice: Prepare the cabbage, carrots, bell pepper, and green onions. Place in a large bowl with chopped cilantro.
2. Prepare Dressing: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup, ginger, and garlic.
3. Toss: Pour the dressing over the veggies and toss until everything is well coated.
4. Chill: Let the slaw sit in the refrigerator for at least 15 minutes to allow flavors to meld.
5. Top and Serve: Sprinkle with roasted peanuts just before serving for crunch.

Protein-Packed Chickpea Avocado Salad

1. Rinse and Prep: Rinse and drain chickpeas. Dice avocado, cucumber, tomatoes, and onion.
2. Combine: Add all ingredients to a large bowl along with the chopped cilantro.
3. Dress: Drizzle olive oil and lime juice over the mixture. Add salt and pepper to taste.
4. Toss Lightly: Gently toss with a large spoon, being careful not to mash the avocado.
5. Serve: Enjoy immediately, or chill for 10 minutes for a colder salad.

Tips & Variations

• Pro tip: For extra crunch, add toasted nuts or seeds to any salad. Sunflower seeds, pumpkin seeds, or sliced almonds are all great options.

• Make It Vegan: Swap feta with vegan cheese or simply omit for a dairy-free dish. For more vegan inspiration, check out Best Vegetarian Recipes No Dairy for Delicious Meals.
• Switch Up Herbs: Try fresh dill, mint, or basil for a new flavor twist.
• Add Protein: Toss in cooked quinoa, edamame, or roasted chickpeas to make your salad more filling.
• Dress It Up: Experiment with different dressings—balsamic vinegar, tahini-lemon, or even a homemade spicy blend like this Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.
• Bulk Prep: Most of these salads keep well in the fridge for up to 3 days. Add avocado just before serving to avoid browning.
• Grains for Heft: Stir in cooked farro, bulgur, or brown rice for a heartier meal. Explore more options in Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

Nutrition Facts

Nutrition will vary by recipe and serving size, but here’s an approximate breakdown (per serving, for a medium portion):

All salads are low in cholesterol and rich in antioxidants. For a more detailed breakdown, input exact quantities into your favorite nutrition calculator.

Serving Suggestions

• As a main meal: Serve your cold veg salad with a slice of crusty bread or pita. Try pairing with Banana Pancake Recipe Men Eat Vegan Too Made Easy for a fun brunch spread!
• At a potluck or picnic: These salads travel well and taste even better after the flavors meld in the fridge.
• With a protein boost: Add a scoop of hummus, roasted tofu, or grilled tempeh for extra staying power.
• Side dish: Serve alongside grilled veggies, sandwiches, or this Bamia Recipe Palestinian Vegetarian Style Made Easy for a complete vegetarian meal.
• As a filling: Stuff salads into pita pockets, lettuce wraps, or tortillas for a grab-and-go lunch.

Conclusion

Cold veg salads are the ultimate answer to healthy, delicious eating all year round. With just a handful of fresh ingredients and a simple dressing, you can create meals that are vibrant, nourishing, and absolutely crave-worthy.

These three recipes are just the beginning—once you’ve mastered the basics, the combinations are endless and can be tailored to every season and taste preference.

Whether you’re new to plant-based eating or a long-time salad lover, try rotating these salads into your lunch or dinner routine. Not only will you feel great, but you’ll also enjoy an explosion of flavors in every bite.

For even more salad inspiration, explore our Best Vegan Salad Bowl Recipes for Fresh Healthy Meals and don’t forget to check out our A to Z Vegetarian Recipes for Every Meal and Occasion. Happy chopping and happy eating!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Cold Vegetable Salad”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A refreshing cold salad made with crisp vegetables and a tangy vinaigrette. Perfect as a light lunch or a healthy side dish.”, “prepTime”: “PT20M”, “cookTime”: “PT0M”, “totalTime”: “PT20M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup cherry tomatoes, halved”, “1 cup cucumber, diced”, “1 cup bell pepper, diced (any color)”, “1/2 cup red onion, thinly sliced”, “1 cup carrots, shredded”, “1/4 cup fresh parsley, chopped”, “3 tablespoons olive oil”, “2 tablespoons lemon juice”, “1 teaspoon Dijon mustard”, “1/2 teaspoon salt”, “1/4 teaspoon black pepper”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Combine cherry tomatoes, cucumber, bell pepper, red onion, carrots, and parsley in a large bowl.”}, {“@type”: “HowToStep”, “text”: “In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Pour the dressing over the vegetables.”}, {“@type”: “HowToStep”, “text”: “Toss gently to combine.”}, {“@type”: “HowToStep”, “text”: “Chill in the refrigerator for at least 10 minutes before serving.”}], “nutrition”: {“calories”: “110 kcal”, “proteinContent”: “2 g”, “fatContent”: “7 g”, “carbohydrateContent”: “11 g”}}