Salads have come a long way from being just a decorative side dish and can now make a filling and wholesome main course. Here are some ideas on how to turn a salad into an attractive and satisfying meal.
Power up with plant-based ingredients
Plant-based cuisine often uses less or no fish or meat, but it doesn't mean you have to compromise on the flavour and nutrition. Protein- and nutrient-rich ingredients should be included to ensure the salad is filling and wholesome. Here are some examples of ingredients that you can creatively combine and vary according to taste.
- Cereals and pseudo-cereals such as couscous, quinoa, millet, and chia seeds
- Legumes such as lentils, beans, and chickpeas. Learn more about legumes and seeds here
- Roasted nuts such as pine nuts, walnuts, sunflower seeds, pumpkin seeds, and sesame seeds.
- Vitamin-rich berries such as goji, barberry, acai, blackberries, or blueberries
- Superfoods such as kale, seaweed, grasses, avocado, spinach, and wild herbs such as dandelion and sorrel
Protein-rich even without meat
To add more protein and flavour to your salad, you can enrich it with plant-based meat substitutes such as tofu, tempeh, or seitan. Whether fried, deep-fried, or marinated, these "meat" alternatives can make your salad more satisfying and flavorful.
Old vegetables for new salad ideas
Almost forgotten vegetables like parsnip and salsify are making a comeback and can add an exciting touch to your salad. Combined with spring vegetables such as asparagus and nuts, they offer a great taste experience.
Superfoods for super salads
Exotic superfoods from avocado to chia to quinoa can add that special touch to salads. Superfoods are also great in salads: wild herbs such as sorrel and wild garlic are full of vitamins. Swiss chard contains vitamin K and potassium. Spinach is characterized by the high content of folic acid. Flaxseeds and walnuts are excellent sources of protein and omega-3 fatty acids.
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