Vegetarian Salad Recipe Ideas for Fresh and Healthy Meals

Updated On: October 4, 2025

Looking for a fresh, vibrant, and wholesome dish that’s perfect for lunch, dinner, or even a light snack? This vegetarian salad recipe is exactly what you need to brighten up your meals with a burst of colors, flavors, and textures.

Whether you’re a seasoned vegetarian or simply trying to incorporate more plant-based meals into your diet, this salad combines crunchy vegetables, creamy avocado, tangy dressing, and a hint of herbs to create a truly satisfying experience.

Not only is this salad incredibly easy to prepare, but it’s also packed with nutrients, making it a great option for anyone who wants a healthy and delicious meal without spending hours in the kitchen.

Plus, you can customize it easily with your favorite veggies or nuts, making it versatile enough for any season or occasion. Ready to dive into a bowl of goodness?

Let’s get started!

Why You’ll Love This Recipe

This vegetarian salad is a perfect blend of fresh ingredients that deliver a satisfying crunch and a flavorful punch in every bite. It’s:

  • Nutritious and wholesome, loaded with vitamins, minerals, and fiber.
  • Quick and easy to make, ideal for busy weekdays or last-minute meals.
  • Customizable — swap in seasonal veggies or add your favorite nuts and seeds.
  • Deliciously balanced with creamy avocado, bright citrus, and crisp greens.
  • Great for meal prep — keeps well in the fridge for a couple of days.

Plus, it’s a fantastic way to enjoy a meatless meal that’s anything but boring!

Ingredients

  • 4 cups mixed salad greens (such as spinach, arugula, and romaine)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, sliced
  • 1 ripe avocado, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup shredded carrots
  • 1/4 cup crumbled feta cheese (optional for vegetarians, omit for vegans)
  • 1/4 cup toasted walnuts, roughly chopped
  • Fresh herbs (such as parsley or basil), chopped, about 2 tbsp
  • For the dressing:
    • 3 tbsp olive oil
    • 2 tbsp fresh lemon juice
    • 1 tsp Dijon mustard
    • 1 clove garlic, minced
    • Salt and pepper, to taste
    • 1 tsp honey or maple syrup (optional)

Equipment

  • Large salad bowl
  • Small mixing bowl
  • Whisk or fork (for dressing)
  • Cutting board
  • Sharp knife
  • Measuring spoons
  • Salad tongs or spoons

Instructions

  1. Prepare the vegetables. Rinse the salad greens thoroughly and pat dry or spin in a salad spinner. Slice the cherry tomatoes in half, cut the cucumber into thin rounds, dice the avocado, thinly slice the red onion, and shred the carrots.
  2. Make the dressing. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, pepper, and honey (if using) until well combined and emulsified.
  3. Toast the walnuts. In a dry skillet over medium heat, toast the walnuts for 2-3 minutes, stirring frequently until fragrant and lightly browned. Set aside to cool.
  4. Assemble the salad. In the large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, carrots, and fresh herbs. Toss gently to mix.
  5. Add the dressing. Pour the dressing over the salad and toss again until everything is well coated.
  6. Top with avocado, walnuts, and feta. Gently fold in the diced avocado, sprinkle the toasted walnuts and crumbled feta cheese on top.
  7. Serve immediately. Enjoy your fresh vegetarian salad as is or alongside your favorite main dish.

Tips & Variations

“To keep your avocado from browning, toss it in a little lemon juice before adding to the salad.”

Feel free to swap out ingredients based on what you have on hand or your preferences:

  • Use kale or Swiss chard instead of mixed greens for a heartier salad.
  • Add roasted chickpeas or cooked quinoa for extra protein.
  • Replace walnuts with almonds, pecans, or sunflower seeds for different texture and flavor.
  • Try a different dressing like a balsamic vinaigrette or tahini lemon dressing for a twist.
  • For a Mediterranean flair, add olives, cucumbers, and fresh mint.

Nutrition Facts

Nutrient Amount per Serving
Calories 280 kcal
Protein 6 g
Fat 22 g
Carbohydrates 16 g
Fiber 8 g
Sugar 6 g
Vitamin A 90% DV
Vitamin C 70% DV
Calcium 15% DV
Iron 10% DV

Serving Suggestions

This vegetarian salad is a fantastic standalone meal for a light lunch or dinner, but it also pairs wonderfully with other dishes. Here are some ideas:

Conclusion

This vegetarian salad recipe is a shining example of how simple, fresh ingredients can come together to create something truly delightful. It’s perfect for anyone looking to eat healthier without sacrificing flavor or satisfaction.

The combination of crisp greens, sweet tomatoes, creamy avocado, crunchy nuts, and a zesty dressing makes every bite a joy. Plus, it’s flexible enough to adapt to whatever you have on hand or your personal taste preferences.

Whether you’re preparing a quick lunch, a meal prep option for the week, or a side dish for dinner, this salad is a reliable go-to that never disappoints. For more inspiring vegetarian and vegan recipes, be sure to check out Vegetarian Date Cake Recipe: Moist, Easy, and Delicious and Vegetarian Swiss Chard Recipes for Healthy Meals.

Happy cooking and enjoy your vibrant, nutritious salad!

📖 Recipe Card: Vegetarian Salad Recipe

Description: A fresh and colorful salad packed with vegetables and a tangy dressing. Perfect as a light lunch or a side dish.

Prep Time: PT15M
Cook Time: PT0M
Total Time: PT15M

Servings: 4 servings

Ingredients

  • 2 cups mixed salad greens
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/2 red onion, thinly sliced
  • 1/2 cup shredded carrots
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup walnuts, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions

  1. Wash and dry the salad greens.
  2. Combine greens, cherry tomatoes, cucumber, red onion, and carrots in a large bowl.
  3. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
  4. Pour the dressing over the salad and toss gently to combine.
  5. Sprinkle feta cheese and walnuts on top.
  6. Serve immediately.

Nutrition: Calories: 220 kcal | Protein: 6 g | Fat: 18 g | Carbs: 10 g

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Photo of author

Marta K

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