Cooked Vegetable Salad
15-Minute Cooked Vegetable Salad is packed with protein and fiber. Serve it raw for crunch or lightly sautéed for warmth.
Servings: 4 servings
Calories: 440kcal
Equipment
- Saucepan optional
- Spiralizer or vegetable peeler or sharp knife
Ingredients
- 2 large carrots
- 2 medium zucchini
- 1 inch ginger minced
- 4 cloves garlic minced
- 4 green onion thinly sliced
- ½ cup chopped cilantro or parsley
- 16 ounces tofu or tempeh, or 2 cups edamame or cooked beans (see notes)
For the dressing:
- ½ cup unsweetened nut butter or tahini, or seed butter
- ¼ cup rice vinegar
- 1 tablespoon reduced-sodium tamari or soy sauce or coconut aminos
- 2 Medjool dates or 3 dates for more sweetness, pitted*
- 1 medium lime juice
- 1 ½ inches ginger
- ½ teaspoon sriracha
- ½ cup water
Instructions
- Spiralize the zucchini and carrot, or slice into thin ribbons using a vegetable peeler or julienne by hand with a sharp knife. (See recipe notes for link to spiralizer.)
- Cook the minced ginger and garlic in a splash of olive oil, broth, or water over medium heat until fragrant, about 1–2 minutes.
- Add green onion and cilantro: Transfer the cooked vegetables to a bowl and toss with sliced green onion and chopped cilantro or parsley.
- Make the dressing: In a blender, combine the unsweetened nut butter, rice vinegar, tamari, pitted Medjool dates, lime juice, ginger, sriracha, and water. Blend until smooth and creamy, adding more water as needed to reach the desired consistency. Pour over the vegetables and toss to coat.
- Add the tempeh and edamame, or your choice of protein, and toss everything together until well combined and evenly coated with the sauce.
Notes
Nutrition information is based on the recipe made with cubed tofu. It can be added straight from the packet or baked. For detailed nutrition facts using various protein options, see the full blog post.
Protein: Make baked tofu, tasty baked tempeh, or simply cube the tempeh, toss it in garlic powder, olive oil (optional), tamari, sriracha, and nutritional yeast, and air-fry or bake for about 12 minutes or until crispy. Alternatively, add this 10-minute seitan chicken, cooked and drained beans, or thawed edamame.
*Soak the dates in boiled water for 10 minutes for a smoother sauce.
The salad stores well, fully mixed—the flavors deepen as it sits.
A spiralizer makes veggie prep quick and fun and is a great way to get kids excited about eating more vegetables.
Dressing: Use a different healthy dressing as desired.
Nutrition
Calories: 440kcal | Carbohydrates: 30g | Protein: 28g | Fat: 23g | Saturated Fat: 4g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.03g | Sodium: 209mg | Potassium: 678mg | Fiber: 8g | Sugar: 15g | Vitamin A: 6492IU | Vitamin C: 29mg | Calcium: 135mg | Iron: 2mg
