No-Wilt Chopped Salad Formula

Vegan chopped salad with green goddess dressing

By the Gracious Vegan

Forgetting about your chopped salad in the refrigerator and then discovering it as you’re starting to look for lunch or dinner is such an awesome surprise. You get a meal of fresh vegetables, whole grains, and legumes without even having to warm it up—just scoop and eat. Since everyone likes different combinations and has different ingredients on hand, I created a template of sorts — just the proportions and a list of possible ingredients in each category. Happy crunching!

Makes 10 cups

Toss together the salad ingredients in a large bowl.

  • 8 cups of Greens and Vegetables (see below)

  • 2 cups of Cooked Grains and Legumes (see below)

  • 1/2 cup of Fruits and Nuts/Seeds (see below)

Toss with dressing (1 – 1.5 cups)

The salad is ready to eat. It will keep for up to 4-5 days in an airtight container in the refrigerator. You may want to add a little extra dressing on each serving when you eat it. It does not freeze well.

 

Cooked Grains and Legumes

  • Quinoa

  • Bulgur

  • Spelt

  • Farro

  • Barley

  • Kamut berries

  • Brown rice

  • Sorghum

  • Triticale

  • Wheat berries

  • Chickpeas or any kind of bean

  • Lentils – green or black

Fruit and Nuts/seeds

  • Grapes, apples

  • Dried fruit (raisins, date pieces, cranberries, currants, etc.)

  • Sunflower seeds or pepitas, roasted

  • Any kind of nut, roasted

Avoid

  • Avoid wet ingredients that could disintegrate or turn brown

  • Avocado, diced tomatoes, peaches, brown lentils, red lentils, split peas

Greens and Vegetables (chopped, sliced, etc.)

  • Cabbage (green or purple)

  • Cabbage slaw

  • Broccoli slaw

  • Romaine lettuce

  • Radicchio

  • Endive

  • Spinach

  • Kale (baby or mature)

  • Green onions

  • Red or white onions

  • Bell peppers or mini peppers

  • Cucumbers

  • Radishes

  • Celery

  • Carrots (grated or julienne recommended rather than chunks)

  • Jicama

  • Peas

  • Sugar snap peas (blanched or raw)

  • Zucchini or other summer squash

  • Corn

  • Capers

  • Olives (California or Greek)

  • Steamed or boiled green beans

  • Steamed or boiled edamame

  • Blanched broccoli florets

  • Blanched asparagus pieces

  • Roasted winter squash or sweet potato

  • Boiled baby potatoes, halved

  • Whole cherry tomatoes

SaladLinda TylerUnder 30 minutes, Anti-InflammatoryComment