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Fresh Crunch Vegan Super Salad with Nuts, Seeds and Edamame for a Vibrant Meal
This Fresh Crunch Vegan Super Salad is a vibrant mix of vegetables, fruit, nuts, and seeds with bold texture and flavour, perfect for light meals or gatherings.
Why you will love and enjoy this Fresh Crunch Vegan Super Salad
- Bright mix of crunchy veggies, sweet fruit, and savoury bites
- Easy to prep ahead and assemble when needed
- Flexible ingredients so you can tweak it with what’s on hand
Colourful Veggie Salad with Apples, Berries, Edamame, Pine Nuts, and Vegan Feta.
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Fresh Crunch Vegan Super Salad
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Yield: 6–8 servings depending on size 1x
- Category: Vegan Recipes
- Method: Easy
- Diet: Vegan
Description
This is one of those salads that feels a bit extra but comes together pretty easily once you get going. It’s fresh, crunchy, slightly sweet, and honestly hard to stop nibbling while you’re mixing it.
Ingredients
- 1.1 lb = 500 g broccoli, cut into small florets
- 1 large carrot, thinly sliced into rounds
- 10 asparagus spears, trimmed and cut into bite-sized pieces
- 5 spring onions, finely sliced
- 0.5 lb = 250 g cherry tomatoes, halved
- 0.88 lb = 400 g frozen edamame, shelled
- 2 to 2 1/2 cups blueberries
- 2 medium apples, cored and thinly sliced (1 red, 1 green, leave peel on)
- 1/4 cup pine nuts or any nuts you like, lightly toasted
- 1/4 cup craisins or pomegranate arils
- 1 to 2 tsp sesame seeds
- 2 to 3 tsp capers, drained
- 1/2 to 1 cup vegan feta, crumbled (to taste)
- 1/3 cup TVP Bacon Bits (or to taste)
- Optional: squeeze of lemon juice (about 1 to 2 tbsp) to prevent apples from browning
- Your favourite salad dressing, to serve
Instructions
- Bring a pot of water to a boil, then steam the 500 g broccoli florets for about 4 to 5 minutes until just tender but still bright green.
- Don’t overdo it; you want some crunch. Immediately transfer to ice water, drain well, and set aside.
- Steam the 1 large, sliced carrot for about 4 minutes, then cool it the same way in ice water. Drain and set aside.
- Steam the 400 g frozen edamame for about 4 to 5 minutes until heated through.
- Cool in ice water, drain really well so the salad doesn’t get watery.
- Quickly steam the 10 asparagus spears for about 2 to 3 minutes, just until tender crisp. Cool, drain, and set aside.
- In a large salad bowl, combine the cooled broccoli, carrot, edamame, and asparagus. Gently toss so everything’s evenly mixed.
- Add the 250 g halved cherry tomatoes and 5 sliced spring onions.
- Toss in the 2 to 2½ cups of blueberries and the 2 sliced apples.
- If you’ve got a minute, toss the apples in 1 to 2 tbsp lemon juice first to keep them from browning.
- Sprinkle in the ¼ cup toasted pine nuts, ¼ cup craisins or pomegranate arils, 1 to 2 tsp sesame seeds, and 2 to 3 tsp capers.
- Add ½ to 1 cup crumbled vegan feta and 1/3 cup TVP Bacon Bits, adjusting to your taste. I usually add a bit more feta because it disappears fast.
- Give everything a gentle toss. Taste and adjust with a pinch of salt if needed, depending on your feta and capers.
- Serve with your favourite salad dressing on the side or lightly tossed through just before serving so it stays fresh and crisp.
Equipment
Buy Now → Notes
Prepared, tried, and tested by Esme Slabs: SA Tasty Recipes – Saffas Daily Recipes and EsmeSalon Homemade Recipes
Nutrition
- Serving Size: 1 bowl
- Calories: 309
- Sugar: 15.2 g
- Sodium: 243.3 mg
- Fat: 17.6 g
- Saturated Fat: 4.6 g
- Trans Fat: 0 g
- Carbohydrates: 30.2 g
- Fiber: 9.8 g
- Protein: 14 g
- Cholesterol: 17.5 mg
This Vegan Super Salad works well as a light meal or a side that stands out. It’s flexible and easy to tweak. I am curious what you’d change.
Fresh Crunch Vegan Super Salad stands out for its mix of textures and flavours that keep every bite interesting. It’s fresh, filling, and flexible enough to suit different tastes, making it an easy choice for anyone wanting a vibrant, satisfying meal.
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Wow! That sure is a super salad. This sounds so good and right up my alley.
Visiting today from Will Blog For Comments.
Thanks Paula. should you try it hope you will love it as much as we do.
Ps: Thanks bunches for sharing with Sweet Tea & Friend’s this month dear friend. I’m so happy You’re here.
Thank you for allowing me to share with you at Sweet Tea & Friend’s monthly. Have a great weekend.
Wow, this recipe is chock full of good stuff! Yum. Thanks for sharing this with us at the Will Blog for Comments #83 linkup! We hope you’ll share more posts (old or new) with us at #84 which opens next Monday. Wishing you a great week!
Thanks so much for your kind words Jennifer. This is one of those use what you have salads that just happened. Thanks for allowing me to share this with you and your followers and yes I will be back weekly.
I’ve been trying to get more protein in my diet, and this recipe is perfect. Thanks for sharing.
Terri
Thank you Terri, hope you will enjoy it and please let us know how you adapted this to make it your own.
Love this recipe. I’m going to share it on Facebbok. I’ll pin it too. Instead of store bought feta I’ll use small cubes of marinated tofu and omit the bacon bits. The colors and flavors sound and look divine. Nancy Andres @ Colors 4 Health.
Thanks Nancy for all the love in sharing. Yes, it’s very adaptable and would love to see how your version turns out. Enjoy it.