19 Salad Recipes to try (quick, affordable, vegan, and lactose-free)

We list down our favorite salad recipes that you can try if you want something healthy and quick meal to add to your diet.

Salad recipes offer a perfect solution for people looking for a very healthy food, combining simplicity, flavor, and health in one bowl.

What we love about salad recipes is that they can be taken as a light lunch, a refreshing side, or a satisfying dinner. They are also packed with vitamins, fiber, and healthy fats, and a bonus point is that it's a great way to boost your diet without spending hours in the kitchen.

In this blog post, we’ll explore some of the best quick salad recipes that are both delicious and easy to make.

History of Salad

Salads have a long history that dates back to ancient times. In Ancient times, the word 'salad' came from the Latin word salata, meaning "salted."

The Ancient Greeks and Romans often mixed raw vegetables with dressing, typically made of vinegar and oil that most recipe still follows up to this day. Ancient Greeks and Romans viewed salads as healthy and refreshing food.

Salad recipes became more popular in Europe during the Middle Ages, especially among wealthy people since they could afford the ingredients. They often included a mix of greens and were dressed with oil, vinegar, and spices.

During the Renaissance, a burst of culinary activity brought an explosion of culinary creativity. Salad recipes evolved, incorporating a wider variety of ingredients, including fruits, nuts, and herbs. This period emphasized freshness and the art of presentation.

Benefits of Salad

• Nutrient-Dense. Salads are rich in vitamins, minerals, and antioxidants especially when combined with a variety of colorful vegetables and fruits.
• High in Fiber. Leafy greens and vegetables that are often used in salad recipes provide dietary fiber that is good for digestion and helps maintain a healthy weight, it also lowers the risk of chronic diseases.
• Low in Calories. Salads are an excellent choice for those looking to manage their weight since most are low in calories.
• Hydration. Vegetables and fruits that are often used as a salad recipe ingredient like cucumber, tomatoes, and leafy greens have high water content.
• Heart Health. Ingredients like nuts, seeds, avocadoes, and olive oil are good for the heart, they help reduce cholesterol levels.

Salad Recipes: Quick Salad Recipes

1. Greek Salad

Ingredients:

• 1 cucumber, chopped
• 1 bell pepper, chopped
• 2 tomatoes, chopped
• 1/4 red onion, thinly sliced
• 1/2 cup Kalamata olives
• 1/4 cup feta cheese, crumbled
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste
• Oregano (optional)

Instructions:

1. In a large bowl, mix the cucumber, bell pepper, tomatoes, and red onion.
2. Add the olives and feta.
3. Drizzle olive oil and red wine vinegar, then toss gently.
4. Season with salt, pepper, and oregano if desired.

2. Avocado and Spinach Salad

Ingredients:

• 2 cups fresh spinach leaves
• 1 ripe avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup almonds or walnuts (optional)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Arrange the spinach, avocado slices, cherry tomatoes, and red onion in a bowl.
2. Top with nuts if using.
3. Drizzle olive oil and lemon juice, then season with salt and pepper.
4. Gently toss to combine.

3. Chickpea and Cucumber Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, chopped
• 1/4 cup red onion, diced
• 1/4 cup parsley, chopped
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp ground cumin
• Salt and pepper to taste

Instructions:

1. Combine the chickpeas, cucumber, red onion, and parsley in a bowl.
2. Mix olive oil, lemon juice, cumin, salt, and pepper in a small bowl.
3. Pour the dressing over the salad and toss gently.

Salad Recipes: Affordable Salad Recipes

4. Cabbage and Carrot Slaw

Ingredients:

• 1/2 head of cabbage, shredded
• 2 large carrots, shredded
• 1 small onion, thinly sliced
• 2 tbsp vinegar (white or apple cider)
• 1 tbsp sugar (optional)
• 2 tbsp vegetable oil (or any neutral oil)
• Salt and pepper to taste
• 1 tsp mustard or 1/2 tsp mustard powder (optional, for extra flavor)

Instructions:

1. In a large bowl, combine the shredded cabbage, carrots, and sliced onion.
2. In a small bowl, mix the vinegar, sugar, oil, salt, pepper, and mustard.
3. Pour the dressing over the vegetables and toss well to combine.
4. Let the slaw sit for about 10 minutes to absorb the flavors before serving.

5. Lentil and Vegetable Salad

Ingredients:

• 1 cup cooked lentils (use canned for convenience)
• 1 cucumber, chopped
• 1 tomato, chopped
• 1/2 red onion, chopped
• 1/4 cup parsley, chopped
• 1 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix the cooked lentils, cucumber, tomato, red onion, and parsley.
2. Drizzle with lemon juice and olive oil.
3. Season with salt and pepper, then toss well.

6. Potato and Green Bean Salad

Ingredients:

• 4 medium potatoes, boiled and cubed
• 1 cup green beans, steamed and chopped
• 1/4 red onion, thinly sliced
• 2 tbsp mayonnaise or plain yogurt
• 1 tbsp mustard (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the boiled potatoes, steamed green beans, and red onion.
2. Add mayonnaise or yogurt and mustard if using.
3. Toss everything together and season with salt and pepper.

7. Rice and Corn Salad

Ingredients:

• 1 cup cooked rice (leftover rice works great)
• 1/2 cup canned or frozen corn
• 1/4 cup chopped bell pepper
• 1/4 cup chopped cucumber
• 1 tbsp vinegar
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Combine cooked rice, corn, bell pepper, and cucumber in a bowl.
2. Drizzle with vinegar and olive oil.
3. Season with salt and pepper, then toss to combine.

8. Bean and Tomato Salad

Ingredients:

• 1 can beans (black beans, kidney beans, or chickpeas), drained and rinsed
• 2 tomatoes, chopped
• 1/2 red onion, diced
• 1/4 cup cilantro or parsley, chopped
• 1 tbsp lime or lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Combine the beans, tomatoes, red onion, and cilantro or parsley in a bowl.
2. Add lime juice and olive oil.
3. Toss everything together and season with salt and pepper.

9. Pasta Salad

Ingredients:

• 1 cup cooked pasta (use any kind you have)
• 1/2 cup canned or frozen peas
• 1/2 cup diced tomatoes
• 1/4 cup shredded cheese (optional)
• 2 tbsp mayonnaise or Italian dressing
• Salt and pepper to taste

Instructions:

1. Mix the cooked pasta, peas, tomatoes, and shredded cheese in a bowl.
2. Stir in mayonnaise or dressing.
3. Season with salt and pepper, then toss to combine.

Salad Recipes: Vegan Salad Recipes

10. Quinoa and Black Bean Salad

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, drained and rinsed
• 1 tomato, diced
• 1/2 red onion, finely chopped
• 1/2 avocado, diced
• 1/4 cup cilantro, chopped
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cooked quinoa, black beans, tomato, red onion, avocado, and cilantro.
2. Drizzle with lime juice and olive oil, then season with salt and pepper.
3. Toss well and serve chilled or at room temperature.

11. Roasted Sweet Potato and Kale Salad

Ingredients:

• 1 large sweet potato, cubed
• 2 cups fresh kale, chopped
• 1/4 cup sunflower seeds or pumpkin seeds
• 2 tbsp olive oil (divided)
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with 1 tbsp olive oil, salt, and pepper. Roast for 20-25 minutes until tender.
2. In a large bowl, massage the chopped kale with 1 tbsp olive oil and a pinch of salt to soften the leaves.
3. Add the roasted sweet potato and sunflower seeds to the kale.
4. Drizzle with balsamic vinegar and toss well before serving.

12. Chickpea and Cucumber Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup parsley, chopped
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Combine chickpeas, cucumber, red onion, and parsley in a large bowl.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss well.

13. Lentil and Spinach Salad

Ingredients:

• 1 cup cooked lentils (use canned for convenience)
• 2 cups fresh spinach
• 1 carrot, shredded
• 1/4 cup sunflower seeds
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cooked lentils, spinach, shredded carrot, and sunflower seeds.
2. Drizzle with lemon juice and olive oil.
3. Season with salt and pepper, then toss well.

14. Rainbow Veggie Salad

Ingredients:

• 1/2 head red cabbage, shredded
• 1 carrot, shredded
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup green onions, chopped
• 2 tbsp sesame seeds
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil

Instructions:

1. Combine the cabbage, carrot, cucumber, bell pepper, and green onions in a large bowl.
2. In a small bowl, mix soy sauce, rice vinegar, and sesame oil.
3. Pour the dressing over the salad and toss well.
4. Sprinkle with sesame seeds before serving.

Salad Recipes: Lactose-free Salad Recipes

15. Mediterranean Chickpea Salad

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 cucumber, chopped
• 1 bell pepper, chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup parsley, chopped
• 1/4 cup Kalamata olives, pitted and sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, parsley, and olives.
2. Drizzle with olive oil and lemon juice.
3. Season with salt and pepper, then toss well.

16. Avocado and Tomato Salad

Ingredients:

• 2 ripe avocados, diced
• 2 tomatoes, chopped
• 1/4 red onion, thinly sliced
• 1/4 cup fresh cilantro or parsley, chopped
• 2 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. Combine the avocado, tomatoes, red onion, and cilantro in a bowl.
2. Drizzle with olive oil and lime juice.
3. Season with salt and pepper, then toss gently to combine.

17. Quinoa and Roasted Vegetable Salad

Ingredients:

• 1 cup cooked quinoa
• 1 sweet potato, peeled and cubed
• 1 zucchini, sliced
• 1/2 red onion, sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss the sweet potato, zucchini, and red onion with 1 tbsp olive oil, salt, and pepper.
2. Roast for 20-25 minutes, or until tender.
3. In a bowl, combine the cooked quinoa with the roasted vegetables.
4. Drizzle with the remaining olive oil and balsamic vinegar, then toss to combine.

18. Spinach and Strawberry Salad

Ingredients:

• 2 cups fresh spinach
• 1/2 cup strawberries, sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup almonds or walnuts
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix the spinach, strawberries, red onion, and nuts.
2. Drizzle with olive oil and balsamic vinegar.
3. Season with salt and pepper, then toss gently.

19. Corn and Black Bean Salad

Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, chopped
• 1/4 red onion, finely chopped
• 1/4 cup cilantro, chopped
• 2 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the black beans, corn, red bell pepper, red onion, and cilantro.
2. Drizzle with olive oil and lime juice.
3. Season with salt and pepper, then toss to combine.

Do you have a favorite salad recipe that you want to share? Comment down below!