🌟 Staple Salad Recipe | Quick, Crunchy, and Plant-Based Perfection
When you need a nutritious, plant-based meal that’s fast and flavorful, my Staple Salad is the answer. It’s a go-to for lunches or even dinners, providing fiber, protein, and fresh produce without overthinking it. This salad can be made ahead of time and taken to work—just pack your dressing separately.
🥗 Ingredients for Staple Salad
Salad Base:
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Pre-Shredded Cabbage: Tri-color cabbage from Trader Joe’s works great. It’s convenient, crunchy, and loaded with cruciferous goodness.
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Spinach Leaves: Chopped for extra nutrients and a fresh, leafy contrast.
Protein:
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Garbanzo Beans (or any bean): Adds protein and fiber. Try black beans, lentils, or white beans, too.
Veggies & Toppings:
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Any Fresh Veggies: Bell peppers, cucumbers, beets (precooked), cherry tomatoes, or avocado. Add what you have on hand!
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Fresh Herbs: Dill is my favorite, but basil, thyme, or parsley work well, too.
Staple Dressing:
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Apple Cider Vinegar & Dijon Mustard: Instead of olive oil, I add olives directly to the salad for full health benefits.
Instructions
1. Build Your Base:
Layer pre-shredded cabbage and chopped spinach leaves on your favorite plate. Using a plate you love helps create positive associations with eating more veggies.
2. Add Protein:
Top with garbanzo beans or your preferred beans.
3. Layer on Veggies & Herbs:
Add fresh veggies like bell peppers, cucumbers, tomatoes, beets, or avocado. Sprinkle with herbs such as dill, basil, or thyme.
4. Dress It Up:
Whisk together apple cider vinegar and Dijon mustard. Drizzle over your salad and sprinkle with fresh herbs.
5. Optional Add-Ins:
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Add quinoa or brown rice for extra protein and fiber.
- Sweet potatoes
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Sprinkle with pumpkin seeds or walnuts for healthy fats.
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Add nutritional yeast for B12 and a cheesy flavor boost.
6. Serve and Enjoy:
Dive into your quick, plant-based salad!
🌿 Why This Salad Works
✅ Quick & Customizable: Use whatever veggies and herbs you have on hand.
✅ Nutrient-Dense: Cabbage offers cruciferous benefits, while spinach provides leafy greens packed with iron and antioxidants.
✅ Packed with Plant-Based Protein: Beans provide protein and fiber for a satisfying, balanced meal.
✅ Easy & Convenient: Using pre-shredded cabbage saves time and ensures you always have a veggie-rich base ready to go.
This super salad doesn’t just check boxes—it works in harmony. According to Dr. Michael Greger’s video on Food Synergy, combining a variety of plant foods creates powerful interactions that can amplify health benefits beyond what each food offers alone.
🌟 Health & Planet Benefits
Health Benefits:
✅ Promotes Longevity: Eating more plant-based meals has been linked to longer lifespans and reduced chronic disease risk.
✅ Provides Essential Nutrients: Rich in protein, fiber, antioxidants, and healthy fats—promoting heart health, digestion, and overall wellness.
Planet Benefits:
✅ Takes Animals Off Your Plate: Opting for plant-based meals helps reduce animal suffering and factory farming.
✅ Reduces Environmental Impact: Choosing plant-based meals decreases water use, carbon emissions, and deforestation.
Even more compelling? Our bodies may have specific receptors for different fruits and vegetables, which is why diversity matters so much. Each plant family brings unique protective compounds to the table.
Every plant-based meal makes a difference for your health and the planet.
📌 Want More Plant-Based Inspiration?
Check out our:
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Avocado Tofu Toast – A creamy, protein-rich breakfast.
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Flax Oatmeal + Nuts and Berries – A fiber-packed, antioxidant-rich start to your day.
