Salads are not only a great way to incorporate more vegetables into your diet but also make for a refreshing and nutritious meal. Whether you're a vegetarian or simply looking to add more plant-based options to your diet, these five vegetarian salad recipes are not only delicious but also under 500 calories.
You've got your workout routine and gym gear ready? Now, let's dive into these flavorful and satisfying options that will leave you feeling nourished and energized, pre and post-workout!
1. Mediterranean Chickpea Salad
This vibrant and protein-packed salad combines the fresh flavors of the Mediterranean with the heartiness of chickpeas.
- In a large bowl, combine cooked chickpeas, diced cucumbers, cherry tomatoes, chopped red onions, Kalamata olives, crumbled feta cheese, and a handful of chopped parsley.
- Dress it with a mixture of olive oil, lemon juice, minced garlic, salt, and pepper.
- Toss gently and enjoy the zesty goodness of this Mediterranean delight.
Want something quick and easy? Try these high-protein smoothies instead!
2. Asian Sesame Quinoa Salad
Quinoa is a fantastic source of plant-based protein, and when combined with colorful vegetables, it creates a delicious and satisfying salad.
- Cook quinoa according to package instructions and let it cool.
- In a mixing bowl, combine cooked quinoa, shredded carrots, thinly sliced bell peppers, chopped scallions, and toasted sesame seeds.
- For the dressing, whisk together sesame oil, soy sauce, rice vinegar, minced ginger, and a touch of honey.
- Drizzle the dressing over the salad and toss well to combine.
Build lean muscle with these 4 high protein vegetarian recipes!
3. Caprese Salad with Avocado
This spin on the classic Caprese salad adds a creamy twist with avocado.
- Arrange slices of ripe tomatoes, fresh mozzarella cheese, and avocado on a platter or individual plates.
- Drizzle with a balsamic glaze and sprinkle with fresh basil leaves.
- The combination of creamy avocado, juicy tomatoes, and the richness of mozzarella creates a satisfying salad bursting with flavors.
Don't have time to cook? Try these healthy on-the-go snacks for busy people!
4. Mexican Black Bean Salad
This vibrant and zesty salad is packed with protein, fiber, and Mexican-inspired flavors.
- In a large bowl, combine cooked black beans, diced bell peppers (preferably a mix of colors), corn kernels, diced red onions, cherry tomatoes, and chopped cilantro.
- For the dressing, whisk together lime juice, olive oil, minced garlic, cumin, chili powder, salt, and pepper.
- Pour the dressing over the salad and toss well to coat. Serve it as a side dish or a light meal.
Feel energized with these 5 healthy baked oats recipes for a power-packed breakfast!
5. Greek Quinoa Salad
Quinoa takes center stage again in this Greek-inspired salad that combines the freshness of vegetables with tangy feta cheese.
- Cook quinoa and let it cool. In a large bowl, mix cooked quinoa, diced cucumbers, cherry tomatoes, chopped red onions, Kalamata olives, crumbled feta cheese, and fresh dill.
- For the dressing, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
- Drizzle the dressing over the salad and gently toss to combine.
Going all natural with your nutrition? Try these 5 natural pre-workout alternatives!
Key Takeaway
These five vegetarian salad recipes prove that eating healthily doesn't mean sacrificing taste or feeling deprived. With the right combination of ingredients, you can create satisfying and flavorful salads that are low in calories but high in nutrients.
Whether you're looking for a refreshing Mediterranean twist, an Asian-inspired dish, or something with a Mexican or Greek flair, these recipes have got you covered. So, whip up these delicious salads and enjoy a healthy and nourishing meal without compromising on taste or flavor!
FAQs
Which veg food gives 500 calories?
There are multiple vegetarian or non-meat options you can have to hit your 500 calories target in a meal. Here are a few examples:
- Avocado: On average, a large avocado contains 350 calories and is packed with good fats. Toss one into a salad or egg sandwich to increase your calorie consumption.
- Nuts and Seeds: About ½ cup of a nut mixture such as walnuts, cashews, almonds, pistachios, etc., contains 400 calories.
- Chickpeas or Lentils: A cup of cooked lentils or chickpeas (boiled or steamed) carries 300-350 calories. Mix them up with veggies or cheese to reach your 500-calorie target.
How do you bulk up a vegetarian salad?
While it may be a bit of a challenge, you can always bulk up on a vegetarian diet or through a salad as long as you incorporate nutrient-dense ingredients in your meals. These may include:
- Mixed nuts, seeds such as chia, flax, or sunflower, avocados, olives, and other sources of healthy fats.
- Boiled or steamed lentils, quinoa, chickpeas, brown rice, etc., for more calories, protein, and fiber.
- Roasted, boiled, or steamed veggies such as beets, sweet potatoes, butternut squash, etc., for higher nutrients as well as calories.
- Tofu, goat cheese, feta, etc., for better texture as well as to load up the calories of your salads.
If you’re going for a completely plant-based diet and want to gain weight, learn how vegans bulk up.
How to get protein in a salad without meat?
There are numerous plant-based protein sources that you can add to your salads to avoid eating meat. These ingredients include:
- Edamame, black or red beans, and chickpeas.
- Nut mixtures with almonds and walnuts or chia and sunflower seeds.
- Grilled, roasted, steamed, or baked tofu and tempeh.
- Mozzarella, feta, or other plant-based cheese options.
