Meatless Monday: 4 Additions to a Heartier Salad

Salads sometimes get a bad rap for being nothing more than a sad serving of wilted iceberg lettuce topped with shreds of carrot–but they sure don’t have to be! Try one of these tips this Meatless Monday and you’ll surely change your mind about the potential of salads.

Here are four additions to build a heartier salad:

1. Nuts and Seeds: Almonds, peanuts, and sunflower seeds add a nice crunch to your favorite salad. The protein in nuts and seeds will help you stay full from your salad longer.

Arranging my almonds in a neat way

2. Beans: My go to meal is always some sort of bean served on a bed of greens. For a Mexican style salad, try pinto or black beans with romaine lettuce and salsa. For Mediterranean flavors, try garbanzo beans with mixed greens and a touch of olive oil.

3. Tofu: Tofu is a perfect addition to virtually any dish that needs an extra boost. From blending it into smoothies to crumbling it into tacos–tofu always serves a plant-based eater very well. And that’s no different for salads. Simply chop up some extra-firm tofu and top over your favorite blend of leaves. You can even saute the pieces slightly to add a bit more flavor. Wait till the tofu is cool to add to your salad.

4. Cheese: If you eat dairy, a sprinkle of your favorite shredded cheese adds a nice flavor to your salad. Some say that the fat in dairy can help you digest leaves a bit better. Just a tiny sprinkle of cheese will go a long way.

What’s your favorite addition to salad? Do you eat them often?


3 responses to “Meatless Monday: 4 Additions to a Heartier Salad

  1. If it’s going to be a busy week and I want to add more variety to my salad I buy a bag of carrot, cabbage and broccoli slaw (can be found in the bagged salad section. This way I don’t feel like I’m eating just lettuce and I don’t need to worry about chopping up other veggies!


  2. An easy “cheat” lunch salad I like is to grab a bag of greens and fill up a container with multi-bean salad and chopped veg at the salad bar of a grocery store, then prep a bed of the greens in containers, and top with various veg and beans- plus the dressing in most of the bean salads is plenty for the rest of the salad! Perhaps not totally cost effective, but super fast, and better than going out!


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