Growing up (and well into my 30s), I thought that all salads were just a pile of raw veggies topped with a subpar dressing attempting to salvage the boringness of it all. When people find out I eat a plant based diet sometimes (if I don’t get the protein question) I get a furrowed look followed by the, “Then what do you eat? Salads?” in a tone that what I eat must be the most boring diet on the planet comprised entirely of salads. I imagine they are picturing those same dull green salads of yore, which I agree, are painfully boring. I used to answer no, I don’t eat salads, which confused them even further, but I guess I’ve changed my stance. Now that I’ve discovered these incredible salads that are so flavorful and well rounded, not only are they an entire meal on their own rather than a bland side dish to choke down, I find it’s the fork I can’t put down!
This Zesty Mediterranean Salad with Avocado-Parsley Dressing has it all: beans, greens, whole grains, fruit, cruciferous, and a better-than-subpar healthy dressing to drizzle on top!
And yes, tons of protein.
No parsley?
No problem! I’m not sure if it’s just me but parsley isn’t something I always have in my fridge. I always have cilantro, though! Feel free to sub cilantro or even young mint leaves for the parsley. You might have to adjust the other ingredients to-taste, but it will still be just as good!
Have fun, be creative
This recipe is just a baseline and if you don’t have some of the ingredients, don’t sweat it! You can even think of this recipe as merely inspiration.
If you’re making a bowl just try to have the basics: lettuce, beans, whole grains, fruits (tomato, cucumber and avocado are the fruits of choice in this bowl) and a couple of colorful veggies. Perhaps you decide to sub black beans and brown rice and cauliflower instead. Yum!! Use what you have and be creative!
Zesty Mediterranean Salad with Avocado-Parsley Dressing
- Total Time: 40 minutes
- Yield: 4 Bowls 1x
- Diet: Vegan
Description
This Mediterranean-style salad is fresh, zesty, and topped with a simple green avocado dressing!
Ingredients
Tofu
- 1 16 oz Extra Firm Tofu, blotted with a towel and cut into cubes
- 1/2 tsp Paprika
- 1/2 tsp Italian Seasoning
- 1/2 tsp Garlic Powder
- 1/4 tsp Onion Powder
- 1/4 tsp salt
- 1/4 tsp Red Pepper Flakes
Creamy Avocado Parsley Dressing
- 1/2 of an Avocado
- 3 Tbsp Vegenaise (other vegan mayos work, but Vegenaise is the best for this dressing)
- 1/4–1/2 cup Cold Water
- 1/4 cup Parsley, chopped (or sub cilantro)
- 2 tsp Lemon Juice
- 1 Clove Garlic, minced
- Few grinds of Salt, to taste
- Few grinds of Pepper, to taste
Salad
- 1/2 cup Quinoa (uncooked)
- 1 15 oz Can Garbanzo Beans
- Romaine or Green Leaf Lettuce, finely chopped
- Broccoli, chopped
- Red Cabbage, finely chopped
- Tomatoes, chopped
- Avocado
Instructions
- Drain tofu and pat dry with clean kitchen towel, then cut into squares. Toss tofu in a bowl (or the pan it will be cooking in) a drizzle of oil and everything under “Tofu” section to evenly coat. Cook tofu in medium-sized skillet on medium heat, flipping occasionally, until browned.
- Cook ½ cup quinoa in a small pot according to package directions.
- In a food processor, add everything under “Creamy Avocado-Parsley Dressing”, gradually adding water several Tbsps at a time. Process, stopping occasionally to use a spatula to scrape sides. Keep processing and adding water until dressing is a desired consistency.
- Drain and rinse garbanzo beans. In a small pot, heat garbanzos in ½ cup water and bring to a boil. Reduce heat and let simmer for 5 minutes. Then drain water.
- Meanwhile, prep the veggies.
- Arrange bowls starting with a bed of lettuce, then adding veggies, quinoa, cooked tofu, garbanzo beans, and drizzle avocado-parsley dressing on top.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: salads and bowls
- Method: stovetop
- Cuisine: American, Mediterranean
Did you enjoy this salad? I’d love to hear! Leave me a comment below! 🙂
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