Fresh Vegetable Salad Recipe for a Healthy Meal Idea

Fresh vegetable salad is one of the simplest yet most satisfying dishes you can prepare. It’s a vibrant medley of crisp, colorful veggies bursting with natural flavors and nutrients.

Whether you’re looking for a quick lunch, a side dish to complement your dinner, or a healthy snack, this fresh vegetable salad recipe fits the bill perfectly. The beauty of this salad lies in its versatility—you can customize it based on what’s in season or your personal preferences.

Plus, it’s a fantastic way to boost your daily intake of vitamins, minerals, and fiber while enjoying a light, refreshing meal. Join me as we explore how to create a delicious, crunchy salad that will keep you energized and satisfied all day long.

Why You’ll Love This Recipe

This fresh vegetable salad is not only incredibly easy to make but also packed with wholesome goodness. It’s a perfect blend of textures and flavors—crisp cucumbers, juicy tomatoes, sweet bell peppers, and crunchy carrots come together with a tangy, zesty dressing that ties everything into a harmonious bite.

It’s naturally vegan, gluten-free, and low in calories, making it an ideal choice for anyone looking to eat healthier without sacrificing taste.

Plus, this recipe is highly adaptable. You can add your favorite veggies, toss in some nuts or seeds for extra crunch, or even sprinkle some cheese if you’re not dairy-free.

Its vibrant colors also make it a visually appealing dish that’s perfect for entertaining or meal prepping. If you love simple, fresh, and nutritious meals, this salad will quickly become a staple in your kitchen.

Ingredients

• 2 cups mixed salad greens (such as romaine, arugula, and spinach)
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 red bell pepper, diced
• 1 medium carrot, shredded
• 1 small red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped (optional)
• 1/4 cup kalamata olives, pitted and sliced (optional)
• 1/4 cup toasted sunflower seeds or pumpkin seeds
• 1 avocado, diced (optional for creaminess)
• For the dressing:
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and freshly ground black pepper, to taste
• 1/2 tsp dried oregano or Italian seasoning

Equipment

• Large salad bowl
• Cutting board
• Sharp chef’s knife
• Vegetable peeler (for carrot, optional)
• Small mixing bowl or jar (for dressing)
• Whisk or fork (for mixing dressing)
• Measuring spoons

Instructions

1. Prepare the vegetables: Wash all the vegetables thoroughly under cold water. Dice the cucumber and red bell pepper into bite-sized pieces. Halve the cherry tomatoes. Peel and shred the carrot using a grater or vegetable peeler. Thinly slice the red onion. Chop the parsley and cilantro.
2. Toast the seeds: In a dry skillet over medium heat, toast the sunflower or pumpkin seeds for 3-5 minutes until lightly golden and fragrant. Stir frequently to avoid burning. Set aside to cool.
3. Make the dressing: In a small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper. Whisk or shake well until the dressing emulsifies and thickens slightly.
4. Assemble the salad: In your large salad bowl, combine the salad greens, cucumber, tomatoes, bell pepper, carrot, red onion, parsley, cilantro (if using), and olives (if desired). Toss gently to mix the ingredients evenly.
5. Add the dressing: Pour the dressing over the salad and toss again to coat all the veggies with the flavorful dressing.
6. Add toppings: Sprinkle the toasted seeds over the salad for an added crunch. Gently fold in the diced avocado if using, being careful not to mash it.
7. Serve immediately: This salad is best enjoyed fresh but can be refrigerated for up to 4 hours before serving. Toss again just before plating.

Tips & Variations

“Feel free to swap or add any fresh vegetables you love or have on hand to make this salad your own!”

• Add protein: Include chickpeas, black beans, or grilled tofu for a more filling salad.
• Cheese lovers: Crumbled feta or goat cheese pairs beautifully with the fresh veggies and lemon dressing.
• Extra crunch: Try adding toasted nuts like almonds or walnuts instead of seeds.
• Herb swaps: Dill, basil, or mint can add unique flavor twists.
• Spice it up: Add a pinch of red chili flakes or freshly chopped jalapeño for heat.
• Dressing alternatives: Use balsamic vinegar or apple cider vinegar instead of lemon juice for a different tang.

For more flavorful vegan salad ideas, check out our Best Vegan Salad Bowl Recipes for Fresh Healthy Meals.

Nutrition Facts

Serving Suggestions

This fresh vegetable salad makes a fantastic standalone light lunch or a vibrant side dish to any main course. Pair it with grilled plant-based burgers or a hearty grain bowl for a complete meal.

It also complements Mediterranean dishes wonderfully, such as falafel or stuffed grape leaves.

For a wholesome dinner, serve it alongside a warm soup like the 15 Bean Soup Slow Cooker Recipe Vegetarian and Delicious. Alternatively, add it as a refreshing side to your Vegan Chipotle Bowl Recipe for a Flavorful Healthy Meal to brighten up the flavors.

Conclusion

Creating a fresh vegetable salad is an effortless way to nourish your body with vibrant, wholesome ingredients that are as delicious as they are nutritious. This recipe celebrates the natural flavors and textures of fresh veggies, enhanced by a simple yet zesty dressing that brings everything together beautifully.

Whether you’re a seasoned cook or just starting out, this salad offers flexibility and ease that fits any lifestyle or dietary preference.

Embrace the colors of the garden and enjoy the health benefits packed into every bite. For more inspiration on preparing wholesome, plant-based meals, explore our collection of A to Z Vegetarian Recipes for Every Meal and Occasion and discover how delicious healthy eating can be!

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