No-Wilt Chopped Salad Formula
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)
Any kind of dressing you like: Fabulous Green Goddess Dressing (No Oil), Ranch Dressing, Creamy Lemony Dijon Dressing (No-Oil), Creamy No-Oil Sunflower Seed Dressing, Red Pepper and Tahini Dressing, Tahini-Dill Dressing, etc.
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