3 Healthy Vegetable Salad Recipes: Peanut Salad, Cool Crunchy Salad & Mixed Vegetable Salad

Delicious Vegetable Salads

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4.6 stars from 7 ratings of Vegetable Salads

How I fell in love with salads

I wasn’t a great fan of green vegetables or salads until I was down with severe constipation for months.

Everyone knows that vegetables and fruits are absolutely essential for healthy eating purpose. Since both are important sources to enable smooth bowel movements, I often choose to eat salads compare to vegetables as salad recipes are versatile, quick and easy to prepare and no cooking task are required at all.

We frequently had salads for dinner on every fortnight that had turn out to be one of the healthy food ideas which our family loved; mixed vegetable salad, the best as it is an easy healthy recipe that even my teen daughter could prepare on her own for a midnight snack when she had to burn midnight oil for her school projects and exam fever periods.

Helps Bowel Movements

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Do you add anything else into your daily salads?

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Brief Benefits Of Eating Salads

  • A bowl of fresh raw vegetables mix with a good variety of fruits, are best for the body by replenishing lost fluids
  • help to stimulate bowel movement naturally.
  • Vegetable salads, fruit salads, avocado salad, tuna salad and chicken salad are commonly consume and suitable for people who are on diet, trying to lose weight, teens, light eaters, fussy eaters such as kids and busy working adults.
  • You could turn any of these delicious salad recipes into healthy lunch ideas for busy working women who are constantly weight watchers, eager to have slim figure in order to wear slim fit jeans or figure tight clothes and most importantly is to be healthy.


Salad Alternative Ingredient Additions

Sometimes, I may even add in

  • strips of left over roasted
  • baked turkey,
  • chicken
  • or even open up a can of tuna flakes to add a twist of meaty juicy flavor for a simple delicious salad recipe.

Do you smoke?

Smokers should eat more fresh salads
Smokers should eat more fresh salads | Source

Brief Salads Nutritional Value

  • Salad belongs to the vegetables family which provide large amount of nutrients such as beta carotene, folic acid and vitamin C.
  • Dark green and red colored lettuce are best eaten raw in order to obtain all the nutrition, especially freshly purchase from the market.
  • Watercress is one and only unique salad ingredient that consists of a substance known as Phenethylisothiocyanate which had been proven to help neutralize tobacco lung carninogen called NNK.
  • For these consumers who are heavy or light smokers, you ought to eat a medium bowl of watercress salad every day to prevent lung cancer. Watercress helps to remove toxins and excessive respiratory mucus from the lung.

Recipe No.1- Peanut Salad

Source

Cook Time

Prep time: 10 min
Cook time: 20 min
Ready in: 30 min
Yields: 4-6 persons

A Long List Of Ingredients

  • 3 tbs corn oil, or olive oil
  • 1 tbs chillie paste, optional
  • 3 tbs Sambal Tumis paste, I chose MAGGI brand
  • 2 cups water
  • 3 tbs chillie sauce
  • 2 tbs thick tamarind juice
  • 1 1/2 tbs brown sugar
  • 200gm roasted eanuts, coarsely pounded
  • 1 small yambean, peeled and shredded
  • 1 small cucumber, coarsely shredded
  • 3 pieces beancurd, deep fried and sliced
  • 1 piece tempe, deep fried and sliced
  • 200gm water convolvulus (kangkong), blanched
  • 100gm tapioca shoots, blanched
  • 100gm cabbage, blanched
  • 100gm long beans, cut into 3cm length, blanched
  • 150gm beansprouts, tailed, blanched

Step-By-Step Instructions:

  1. Heat oil and stir fry chilli paste until aromatic.
  2. Stir in Sambal Tumis Paste and fry for 2 minutes.
  3. Add in water, chilli sauce, tamarind juice, brown sugar, belacan powder and cook over low heat for 5 minutes
  4. Stir in peanuts and remove from heat.
  5. Arrange vegetables on serving plate and serve with prepared sauce.
  6. Alternatively, toss vegetable well with peanut sauce and serve immediately.,
tempeh, also known as fermented soy bean
tempeh, also known as fermented soy bean | Source

What Is Tempeh?

Tempeh is actually made from soybeans whereby fermentation process is done to combine the soybeans into a rectangular shape, slightly flat for easy cooking purpose.

It is originally created in Indonesia that majority people In Java consume tempeh as the main source of protein instead of fish. Tempeh is used all over the world especially in vegetarian recipes and does not rot easily. You can even keep tempeh in the fridge for weeks and still able to consume it!

Cool Tips:

  • If you couldn't buy the listed vegetables in the wet market, you could substitute them with the local vegetables that you prefer such as avocado, cabbage, cucumber, tomato or zuchinni
  • Can't find any brown sugar? Replace it with granulated sugar!
  • Buy packets of groundnuts if you don't have time to roast the nuts. Groundnuts with a little salt taste crunchy and tasty rather than bland.

Recipe No.2- Cool Crunchy Salad

Cucumber and carrots are indeed crunchy and cold
Cucumber and carrots are indeed crunchy and cold | Source

Cook Time:

Preparation Time: 10 minutes

Cook Time: 10 minutes

Ready to Serve Time: 20 minutes

Yield: 4 Persons

Another Option For The Chicken Stock:

Ingredients:

  • 1/2 cup Plain Yogurt
  • 1 teaspoon Concentrated Chicken Stock ( I use MAGGI brand)
  • 1 teaspoon chopped ginger
  • 2 teaspoon like juice
  • sugar and pepper to taste
  • 350gm cucumber, cut into 2cm thickness
  • 100gm carrot -sliced

Step-By-Step Instruction:

  1. Cut the cucumber into your desired shapes but make sure that the thickness is approximately 2cm thick.
  2. Slice the carrot into thin slices or strips.
  3. In a salad bowl, mix in plain yogurt, concentrated chicken stock, chopped ginger, lime juice, 1 tsp of sugar or less, a few dash of pepper and stir well.
  4. Test out the salad dressing's taste. Adjust accordingly.
  5. Add in cucumber and carrot.
  6. Toss well. The higher, better still.
  7. Chill in the fridge for 20 minutes.
  8. Ready to serve.

Recommended Kitchen Toolkit

If you are not good at slicing cucumber and carrot into thin slices, you should try purchasing this Vegetable Fruit Twister Cutter Slicer to help you to make beautifully twirling cucumber or carrot for your dish decoration.

All you have to do is cut the cucumber into half, put it into the tube and twist the lower tube with a little strength. Out comes the twirled cucumber that looks remarkably awesome, good to eat and beautiful decoration on food.

Cool Tips:

  • Use plain original yogurt instead of fruit mixture yogurt. Mixed yogurt will spoli the taste and produce weird combination. Plain yogurt is an excellent choice to bring out the natural vegetable salad taste
  • You can either grate the carrot or slice into strips for easy consumption since carrot is naturally hard although crunchy.
  • Do not remove the cucumber skin. Simply wash the skin cleanly and use the fruit cutter to slice out the shape that you prefer.
  • If you cannot finish the salad, remember to keep it in the fridge. Otherwise, the yogurt will turn sour in room temperature.
  • Couldn't find the Concentrated Chicken Stock? Don't worry. Replace it with 1 tsp of chicken stock granule mixed with 2-3 tbps of warm water into a bowl. make sure that the stock is diluted.

Recipe No.3- Mixed Vegetable Salad

tomatoes, cauliflower and lettuce are my favorite
tomatoes, cauliflower and lettuce are my favorite | Source

Cook Time:

Preparation Time: 10 minutes

Cook Time: 20 minutes

Ready to Serve Time: 30 minutes

Yields: 4 persons

Ingredients:

Salad Dressing

  • 200gm natural low fat yogurt
  • 3/4 cup Thai Chilli Sauce
  • 1 tbps Concentrated Chicken Stock ( I used MAGGI brand )
  • 2 tsp fresh lime juice

Salad

  • 300gm asparagus-cut into 2cm length
  • 12 lettuce leaves, coarsely shredded
  • 8 cherry tomatoes-halved
  • 1 small red onion-sliced
  • 1 cup sliced carrot
  • 1 cup boiled florets cauliflower
  • 1 cup boiled florets broccoli

Step-By-Step Instructions:

  1. In a bowl, combine dressing ingredients together. Stir well and set aside for later use.
  2. Cover and chill in the fridge for 10 minutes.
  3. Arrange boiled vegetables and the remaining fresh vegetables on a salad late.
  4. Cover and chill in fridge for 10 minutes.
  5. Spoon prepared dressing over vegetables and toss lightly.
  6. Serve immediately.

Get FREE Chiili Sauce From McD or Burger King

Source

Cool Tips:

  • If you do not have any Thai Chiili Sauce at home, replace it with any of your preferred chilli sauce
  • Replace Concentrated Chicken Stock with Chicken stock 1/2 cube or 1 tsp of granules mix with 3 tbps of warm water. Mix well until diluted thick paste.
  • Bring 1/2 pot of water to boil and toss in cauliflower to cook it. Do not mix it with the broccoli. Cauliflower takes a longer time to soften compare to broccoli.
  • Once the cauliflower and broccoli have soften, quickly dish them out and dip into cold water to keep them crisp and crunchy.
  • You can substitute yogurt with coleslaw dressing and any of your preferred dressing.

Nutrition Facts
Serving size: 4
Calories 330
Calories from Fat153
% Daily Value *
Fat 17 g26%
Saturated fat 8 g40%
Unsaturated fat 0 g
Carbohydrates 21 g7%
Sugar 0 g
Fiber 50 g200%
Protein 23 g46%
Cholesterol 40 mg13%
Sodium 10 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Learn How To Wash Lettuce From a professional Chef

© 2013 peachy

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Comments 72 comments

Jackie Lynnley profile image

Jackie Lynnley 3 years ago from The Beautiful South

Yum, I love salads and you have some winners here I can tell!


Careermommy profile image

Careermommy 3 years ago from Los Angeles, CA

Wow, these salads look great! Nice photos. I'm always looking to add variety to my salads so thank you for the ideas!


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@career

thank you for dropping by. I love the peanut salad best!


kidscrafts profile image

kidscrafts 3 years ago from Ottawa, Canada

Great suggestions for salad, PeachPurple! I love your pictures! Everything looks delicious!

Thanks for sharing your recipes!


Kittymeowmeow profile image

Kittymeowmeow 3 years ago from United States

Absolutely loved the peanut salad recipe. I look forward to trying out the cool crunchy salad next.


Eiddwen profile image

Eiddwen 3 years ago from Wales

A great salad and one for me to try. Voted up,

Eddy.


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@chris

@eiddwen

Thank you


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@jackie

thank you. I love peanut salad the best. Which is yours?


Esther  Strong profile image

Esther Strong 3 years ago from UK

Reading this is encouraging me to prepare more salad dishes. Thank you for sharing. Voted up and sharing.


Ruchira profile image

Ruchira 3 years ago from United States

Salads are so nutritious and we can eat many nourishing foods via that...I am in awe of your cucumber/carrot salad with yogurt.

Will give that a try!

Sharing your hub across :)


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

I love salads and these are very creative salad recipes. Voted up, useful, interesting and rated 5 stars.


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

Rajan

Thank you for yr votes, greatly appreciated


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

Ruchira

Thank you for sharing, I love the cucumber salad too


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

Esther

Thank you, I prepare salad when I have some vege and fruits in the fridge, almost every day


ChitrangadaSharan profile image

ChitrangadaSharan 3 years ago from New Delhi, India

These are wonderful salad recipes and the pictures are also helpful. I like the way you have presented the hub. The combinations are interesting and I just love all of them.

Thanks for sharing!


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@chitra

Thank you


MsDora profile image

MsDora 3 years ago from The Caribbean

Thanks for the very interesting recipes, also your cool tips and the video on washing lettuce. Good hub! Voted Up and Useful.


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

msdora

thanks


pstraubie48 profile image

pstraubie48 3 years ago from sunny Florida

You had me at Peanut Salad. I am anxious to give these a try. Salads like this can be a meal or can make a meal pop.

thank you for sharing Angels are on the way Pinned


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@pstraubie48

hope that you will enjoy


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

Awesome idea for a recipe and so healthy treats. voted up, interesting, and useful.


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@DDE

Thanks


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

@ChitrangadaSharan

Thanks


oliversmum profile image

oliversmum 3 years ago from australia

peachpurple Hi. Thank you for sharing your Salad Recipes, They all look inviting and healthy, particularly the Crunchy Salad and the Vegetable Salad. It is coming up Summer over here, so they will be a lovely change. Thumbs up and interesting . :) :)


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

thanks


Susan Recipes profile image

Susan Recipes 3 years ago from India

You have shared a great salad hub. Thanks for sharing.


peachpurple profile image

peachpurple 3 years ago from Home Sweet Home Author

healthy and easy to prepare. thanks for reading


Lastheart profile image

Lastheart 3 years ago from Borikén the great land of the valiant and noble Lord

peachpurple you have me wanting to go to my kitchen and start preparing a juicy, rich salad...yummy to this hub!


teaches12345 profile image

teaches12345 3 years ago

I will have to eat more watercress for the health benefits you listed here. Also, I love peanuts and making this part of a salad is something I would enjoy. You have a great post here and well designed.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

thanks


jtrader profile image

jtrader 2 years ago

These are good ideas. The peanuts are a good way to get extra protein. Voted up and useful!


Minnetonka Twin profile image

Minnetonka Twin 2 years ago from Minnesota

Thanks for the great information and recipe's. I love making salad's and could eat them everyday. I enjoy adding sunflowers to my salads as I think it adds great flavor and texture.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 2 years ago from Sunny Florida

Your salads look and sound terrific. I love adding different foods to my salads.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

glad that you like them, I like the peanut salad very much, similar to our local rojak


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

yes, sunflower seeds are great for snacking and salads


lbrummer profile image

lbrummer 2 years ago from Hartington, Nebraska

These recipes look mighty good. Some great combinations.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

hi ibrummer,

yup, they are sure delicious and easy to prepare, do try them. Thanks


Blackspaniel1 profile image

Blackspaniel1 2 years ago

I like salad, but I do add cheese and ham if I have it. At a salad bar I add boiled eggs. But I do save of calories by using vinegar instead of dressing.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

@Blackspaniel1

wow, you sure are good at this salad stuff, lots of stuff to learn from ya! thanks


PinoyMom profile image

PinoyMom 2 years ago from Philippines

Your salad looks tempting. Although some of those ingredients are not available in our place. My husband love vegetable salads made with lettuce and mayonnaise. I'll try some of your suggested recipes here.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

thanks, i am sure you will enjoy this recipe


Peggy W profile image

Peggy W 2 years ago from Houston, Texas

We love eating salads and these all look wonderful. Your photographic skills are well served here! Thanks for the different recipes. Happy to share this! Also gave it a tweet!


word55 profile image

word55 2 years ago from Chicago

Yes peachpurple, I enjoy eating vegetables every day. I like eating seasoning herbs as well. If a person can't live without eating meat then they should definitely incorporate eating vegetation as well. Thank you. This was a well put together hub. The pics look tasty with ummm, lovely recipes. Have Happy Holidays and God bless!


prasetio30 profile image

prasetio30 2 years ago from malang-indonesia

I love salad very much and I found new recipe of salads from this hub. Thanks for writing and sharing. Happy holidays!


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

@prasetio

thanks, i love salad too, makes my appetite better


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

@word55

thanks, merry christmas and have a healthy dinner


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

@peggy

thanks, you are so sweet


Jackie Lynnley profile image

Jackie Lynnley 2 years ago from The Beautiful South

I have never had peanut salad but I want to try it. I use nuts in fruit salads and lobe them there so I am sure it would be good. All of your recipes are so tempting looking!


tobusiness profile image

tobusiness 2 years ago from Bedfordshire, U.K

Superb recipes, fresh, appetizing and beautifully presented.


suzettenaples profile image

suzettenaples 2 years ago from Taos, NM

Thanks for sharing your salad recipes with us. They look and sound delicious and healthy. Your photos are wonderful.


Patsybell profile image

Patsybell 2 years ago from zone 6a, SEMO

Just when we all need to be reminded to eat healthy. I like your combinations. I have always wondered about tempeh. Thank you, for enlightening me. Pin,Tweet, share.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

dear jackie

thanks, i love adding roasted nuts in my salad, crunchy and healthy

Dear tobusiness

thanks, happy to hear nice comments

dear suzettenaples

thanks, i am glad that you like the recipes

dear patsybell

thanks for yr votes and share. Oh you had heard of tempeh?


Joyfulcrown profile image

Joyfulcrown 2 years ago

I am always looking for different ideas for salads. I never heard of Tempeh before, sounds interesting.


peachpurple profile image

peachpurple 2 years ago from Home Sweet Home Author

@joyfulcrown

thanks, lots of salad ideas for any day


AudreyHowitt profile image

AudreyHowitt 24 months ago from California

all 3 of these look wonderful and unusual!


peachpurple profile image

peachpurple 24 months ago from Home Sweet Home Author

AudreyHowitt

thanks for your compliments, I love the salad with nuts


KarenHC profile image

KarenHC 24 months ago from U.S.

I'd love to try the peanut salad sometime (although all of your ideas sound good!). We eat more salads in warmer weather, although I do try to provide a good amount of vegetables in our meals the rest of the time.


peachpurple profile image

peachpurple 24 months ago from Home Sweet Home Author

KarenHC

i love peanut salad too, crunchy bites with vegetables


vespawoolf profile image

vespawoolf 24 months ago from Peru, South America

These sounds like delicious and unique salads! I especially like the flavorful dressings you add to them. I hope to try these sometime!


peachpurple profile image

peachpurple 24 months ago from Home Sweet Home Author

vespawoolf

thanks, glad that you like them


Au fait profile image

Au fait 23 months ago from North Texas

Your salads look so pretty and delicious! I love vegetables and I love salads. These look great!


peachpurple profile image

peachpurple 23 months ago from Home Sweet Home Author

Au fait

thanks, i love the peanuts salad very much, hope that you give it a try


Insightful Tiger profile image

Insightful Tiger 23 months ago

I really need to eat more salad. Every time I do, I say I should do this more often it's delicious! Thanks for the reminder and recipes!


peachpurple profile image

peachpurple 23 months ago from Home Sweet Home Author

thanks, i am glad you like it


PurvisBobbi44 profile image

PurvisBobbi44 23 months ago from Florida

Hi,

This was a great informative hub. I love salads and I believe they are necessary for a healthy diet.

Thanks for the recipes and the video on how to wash lettuce, and most importantly the information on the buying the bagged lettuce.

I will share with Twitter and pin on my re-pin board.

Until Later,

Bobbi Purvis


peachpurple profile image

peachpurple 23 months ago from Home Sweet Home Author

thanks for your votes and shares, greatly appreciated


SweetiePie profile image

SweetiePie 22 months ago from Southern California, USA

I mentioned on your other hub how I eat little bread now, and one of my favorite things is salad. I never believed in eating birdy meals, so a large salad is a way to feel full without feeling deprived. Also, you end up eating less calories because veggies are just not calorie laden. I like to make hummus and tahini dressings for my salad. So yummy!


peachpurple profile image

peachpurple 22 months ago from Home Sweet Home Author

thanks for your sharing, being salad eater is better than eating meaty meals


favored profile image

favored 21 months ago from USA

I eat salads practically everyday, but haven't put peanuts in them. Your combinations look so delicious that I will have to try these. Pinning :)


peachpurple profile image

peachpurple 21 months ago from Home Sweet Home Author

thanks favored, I love mixing different ingredients into salads


Margie Lynn profile image

Margie Lynn 4 months ago from Beautiful Texas Hill Country

Yum http://hubpages.com/@peachpurple

I love salads, these all sound delish! Thanks for sharing!


peachpurple profile image

peachpurple 4 months ago from Home Sweet Home Author

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