Ah, the humble salad. It often gets a bad rap as the "rabbit food" of the food world, but that’s only because people aren’t building them right.
A salad should satisfy you, not like you just nibbled on some garnish. So, let’s talk about how to beef up (plant-style, of course) your salads to make them hearty, filling, satisfying, and totally meal-worthy.
Add a Protein Punch
Protein is the key to feeling full and keeping hunger at bay. Luckily, plant-based options abound.
Protein Examples
- Beans & Legumes: Roasted Chickpeas, lentils, black beans, edamame are all great choices.
- Tofu & Tempeh: Marinate and pan-sear for maximum flavor. Try Baked Tempeh Bacon.
- Quinoa: Technically a seed, but packed with protein.
- Seitan: If you’re into that chewy, meaty texture, try Lupini Bean Seitan
- Vegan Meat Alternatives: Store-bought plant-based proteins like soy-based chicken or Beyond/Impossible crumbles can make salads more substantial, satisfying, and filling.
Embrace Healthy Fats
Fats make you full. Add a few in moderation.
Healthy Fat Examples
- Avocado: Creamy, dreamy, and nutrient-dense.
- Nuts & Seeds: A double whammy of protein and fat. Think about adding hemp seeds, chia seeds, flax seeds, walnuts, and almonds.
- Olives: Briny and delicious.
- Tahini or Nut-Based Dressings: A drizzle of homemade tahini dressing levels up any salad. Spicy Thai Peanut Sauce is a great addition.
Go for Grains or Pasta
Adding grains and pasta makes a salad feel more like a meal, and they are filling!
Examples of Grains and Pasta
- Brown Rice: Nutty and satisfying.
- Farro: Chewy and hearty.
- Barley: Great for texture.
- Whole Wheat Couscous: Light but filling.
- Quinoa: Great for texture and wonderful when combined with other grains.
- Pasta: Short varieties like farfalle or orzo are great additions.
Pile on Roasted or Cooked Veggies
Raw veggies are great, but roasted ones add depth and substance, making the salads more satisfying with all the different textures.
Examples of Cooked Vegetables
- Roasted Sweet Potatoes: A little sweet, a little savory, a lot filling.
- Grilled Zucchini & Eggplant: Smoky and delicious.
- Roasted Brussels Sprouts: Crispy and addictive.
- Caramelized Onions & Mushrooms: Deep, rich flavor that makes a salad feel indulgent.
Don’t Skimp on the Dressing
A bland salad is a sad salad. While it doesn't make it filling unless you use a dressing like this High-Protein Caesar Dressing Recipe, flavor matters for satisfaction! Try one below, or visit all our vegan sauces and dressings for more choices.
Add Some Crunch
While the nuts and seeds can make your salad more filling, there are other ways to satisfy the crunch and make a satisfying salad.
Examples of Crunchy Add-ins
- Roasted Chickpeas: Crispy, salty, and protein-packed.
- Crushed Tortilla Chips or Wonton strips: Because why not?
- Nut & Seed Mixes: Toasted pepitas, sunflower seeds, walnuts, pecans, and slivered almonds add contrast.
Think Beyond the Bowl
Sometimes, a salad feels more satisfying and filling when wrapped like in Spicy Vegan Caesar Tofu Wrap. But you can stuff any tasty salad into a tortilla and add a vegan sauce.
Make It a Meal with a Side
- Pair your salad with something extra, like a vegan soup or stew.
- Serve the salad with a piece of crusty bread.
- Consider serving it with another light meal, like a smoothie. Try this Vegan Mango Kale Smoothie.
Add Contrasting Flavors and Temperatures
Playing with contrasts can elevate a salad’s flavor and satisfaction level. Mixing sweet and savory or warm and cold elements keeps every bite interesting.
Contrasting Examples:
Sweet & Savory: Toss in fresh fruits like chopped, pears, or dried cranberries to balance savory greens and dressings.
Spicy & Cool: Balance spicy ingredients like chili flakes or jalapeños with cooling elements like cucumber, vegan feta, or a coconut-based dressing.
Warm & Cold: Add warm roasted veggies, sautéed mushrooms, or even cooked grains like quinoa or warm pasta to contrast with fresh, crisp ingredients.
Takeaway
Salads don’t have to leave you hungry an hour later. By packing them with protein, healthy fats, grains, bold flavors, and a few other tips you’ll turn your salad from a side dish into a full-blown meal. So go forth and build a bowl of goodness that actually satisfies! Visit the vegan salads on Nuts & Twigs for some delicious choices.
Regi Pearce says
I love how this breaks down all the ways to make a salad more filling. The tips are super helpful, and many people may never have thought about mixing warm and cold ingredients for contrast—definitely try that. Hope they help!