Looking for a quick, crunchy, plant-based salad that doesn’t skimp on nutrients? The Go-To Smart Salad is packed with fiber, protein, and produce—and it’s ready in minutes. Whether you’re meal-prepping lunch or pulling together a fast dinner, this customizable salad delivers flavor and variety with minimal effort.
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Ingredients
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- Tri-color cabbage,1 handful, pre-shredded
- Spinach leaves,1 handful, chopped
- Garbanzo beans, ⅓ to ½ can, drained and rinsed
- Beets, chopped (pre-cooked)
- Cucumber, chopped
- Cherry tomatoes, halved
- Bell peppers, chopped
- Avocado, ¼ to ½ avocado, diced
- Olives, halved
- Fresh dill, basil, or thyme (optional)
- Pumpkin seeds, chia seeds, walnuts (optional)
- Sprinkle of sea salt
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Tangy Mustard Dressing
- Apple cider vinegar, 2 - 3 tbsp (to taste)
- Dijon mustard, 1 tbsp (to taste)
- Avocado or olive oil, 1 tsp (optional)
- Maple syrup, 1 tsp (optional)
Instructions
- Layer pre-shredded cabbage and chopped spinach on your favorite plate or bowl. (Bonus: using a plate you love boosts positive food vibes!)
- Top your salad base with garbanzo beans or any beans you love.
- Add any fresh veggies like bell peppers, cucumbers, tomatoes, beets, or avocado.
- Add any whole grains like quinoa, brown or black rice, and sprinkle with nuts or seeds for added texture and nutrients.
- Whisk together Dijon mustard and apple cider vinegar, then drizzle over your salad. Optional: Add a splash of avocado or olive oil and a dash of maple syrup for a richer dressing. Oil-free? Skip the oil—you’ll get your healthy oils from your avocado and olives instead. That’s whole food magic!
- Sprinkle with sea salt and herbs like dill, basil, or thyme. Enjoy!
What's in this meal?
Beans • Leafy Greens • Cruciferous Veggies • Other Veggies • Spices—Optional: Whole Grains • Nuts & Seeds
Fiber: 10-14g
|Protein: 8-16g
|Plant variety: 7-10
Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.
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Why This Recipe Works
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Quick & Customizable: Mix and match whatever you have on hand.
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Nutrient-Dense: Cruciferous cabbage + leafy spinach = powerhouse combo.
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Protein-Rich: Beans add satisfying fiber and protein.
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Convenient: Pre-shredded cabbage saves prep time and adds crunch.
Dr. Michael Greger’s research on Food Synergy shows that combining diverse plant foods can amplify their protective benefits—this salad was made for that.
Swap It + Smart Tips
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No spinach? Use arugula, kale, or romaine.
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No beans? Use edamame, lentils, or tempeh.
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Add olives, nuts, or seeds for healthy fats.
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Make it a grain bowl with farro or brown rice.
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Skip the dressing? A simple lemon squeeze works too.
Pro Tip:
Only using ½ an avocado? Leave the pit in the unused half, add a squeeze of lemon or lime juice, and store it in an airtight container in the fridge. It’ll stay fresher longer—so you can use it in tomorrow’s salad or toast.
Why It Matters
For You:
The Go-To Smart Salad promotes longevity, supports digestion and heart health, and delivers fiber, antioxidants, and essential nutrients. Each plant family contains unique protective compounds—so the more variety you eat, the more benefits you unlock.
For the Planet:
Choosing the Go-To Smart Salad reduces animal suffering and factory farming, shrinks your carbon footprint and water use, and helps diversify your plate—and your microbiome.
Share Your Version
Tried this recipe? Snap a photo or share a favorite quote—we’d love to celebrate your win—and perhaps feature you in our community gallery!
No form, no fuss—just email it to us at hello@pigsaresmart.com, and we’ll take it from there!
