Whether you’re vegan or non-vegan, this salad recipe meets all your needs — taste-wise and nutrition-wise. Our chefs combine roasted sweet potatoes, asparagus, cherry tomatoes, and fresh greens with a sweet and tangy dressing. Prepped and assembled in less than 30 minutes, this vegan salad is perfect for busy days.
Differences between Vegan Diet and Vegetarian Diet
Do the terms “vegetarian” and “vegan” — sometimes — confuse you? If yes, we are here to help you distinguish between them.
Before digging deeper into the differences, let’s discuss the similarity. Both vegan and vegetarian eaters choose not to consume meat, poultry, or fish. They believe avoiding animal flesh is one of the most ethical and healthy ways of living.
However, vegans take this a step further than vegetarians as they exclude all forms of animal cruelty and exploitation. For instance, while vegetarians may have eggs, dairy, and honey in their diet, vegans don’t.
With that explained, shall we give the stage to our vegan salad?
Ingredients for Vegan Salad
Our recipe is beginner-friendly with some ingredients needed:
Sweet potatoes: Roasted sweet potatoes with a golden-brown color and slightly burnt edges bring a rustic vibe to our salad. Their sweetness and smokiness also go well with our maple soy dressing. Plus, roasting the sweet potatoes makes them softer and easier to digest.
Cherry tomatoes: Regardless of the variety, tomatoes are made to bring joy and pleasure. Biting into their pulpy red skin, you will taste a rich umami flavor with a mild tanginess.
Cucumber: We all love a crunchy bowl of salad with generous slices of cucumber. In this recipe, we decided to keep the skin and seeds, but if you prefer, you can quickly remove them with a knife.
Asparagus: Roasting brings out the best in asparagus. The flavor and texture are more concentrated and superior to raw or boiled asparagus.
Chickpeas: Chickpeas taste similar to cannellini or pinto beans with a nutty note and a starchy texture. For convenience, our chefs use low-sodium canned chickpeas.
White beans: If you are looking for other alternatives, red kidney beans also work well for this recipe.
Lettuce: A bed of mixed lettuce makes a sturdy base for our salad.
Topping: Seeds and dried fruits add character to salads. Our recipe has no restriction on your choice of toppings, allowing you to be more creative with your food. Try substituting pumpkin seeds with quinoa or chia seeds and replacing dried cranberries with raisins.
Dressing: The umami characteristics of soy sauce combined with the sweetness of maple syrup take this salad’s flavor profile to the next level. This, to us, is the finest salad dressing in the repertoire.
Is Vegan Salad Healthy?
Yes, it is.
Our salad recipe is healthy as the bounty of veggies provides an abundance of plant-based protein, vitamins, minerals, and fiber.
Lettuce, asparagus, cherry tomatoes, cucumbers, chickpeas, seeds, and fruits are also brought together to complete our salad. Adding not only textures, and flavors but also nutrients, these ingredients are perfect to enjoy at any time – breakfast, lunch, or dinner.
Plus, being low-calorie (246 calories), low-sodium (242.4 mg), and cholesterol-free, this vegan salad is a top-notch healthy meal option.
How to Store Leftovers
If you’re making a vegan salad ahead of time, we recommend storing the vegetables and the dressing in separate containers. Make sure your greens are completely dried before storing to prevent them from turning yellow and rotten.
To store leftover salads, place them in an airtight container and keep them in the fridge for a maximum of 3 days. However, as the quality decreases over time, it’s advisable to finish up your vegan salad as soon as possible.
Season 8 oz sweet potato and 8 oz asparagus with 1 tbsp olive oil, 1/2 tsp garlic powder, and 1/2 tsp paprika. Gently rub the seasoning on the vegetables with your hands.
Place well-seasoned sweet potatoes in an air fryer. Cook them at 400°F for 10 minutes.
Continue to add seasoned asparagus to the air fryer. Roast for a further 5 minutes.
In a small bowl, add 2 tbsp olive oil, 1/2 tbsp apple cider vinegar, 2 tsp reduced-sodium soy sauce, 1 tbsp Heinz ketchup, and 1 tsp maple syrup. Whisk vigorously until the dressing is well combined.
With 4 oz mixed lettuce, make a bed of green on a serving plate.
Atop, arrange 4 oz cherry tomatoes, 2 oz cucumber, 8 oz cooked sweet potato, 8 oz cooked asparagus, 3 oz canned chickpeas, 3 oz low-sodium canned white bean, 0.5 oz dried cranberries, and 0.5 oz pumpkin seeds.
Drizzle the dressing all over the salad. Toss well.
Amount Per Serving (1 serving)
Calories 246Calories from Fat 108
% Daily Value*
Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Vitamin A 9054IU
Vitamin C 15mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
Wholesome and delicious vegan salad, a plant-powered delight!