6 Healthy Salads Without Lettuce

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“Have a salad!” This seems to be the refrain of all proponents of healthy eating. From the vegetarian hippie next door to the uber-buff weight loss guru at the local gym, salads seem to be the go to meal for those who want to either lose weight or eat healthier. People are delighted to tell skeptics about the wonders of a good salad, not the boring thing that everyone tried to avoid as children. Salad fans cheerfully extol the virtues of Cob Salads, Southwestern Salads, Shrimp and Cilantro Guacamole Salads. For some, however, salads are not an option no matter how many nuts, pieces of chicken, types of cheese or extra veggies are piled on the bed of leafy greens. This is because those leafy greens are the problem.

Regardless of how many goodies are heaped on a salad, the base is always some sort of green roughage. Some salads contain spinach, other have iceberg lettuce. Still other salads include Romaine lettuce, arugula or kale. Not matter how much someone may swear that their Springtime Mix from the farmer’s market is delicious and tastes nothing like those other greens, most people who dislike salad can eventually figure out if they dislike one type of greenery or simply despise them all. For those who fall into the latter category, there is hope. Not all salads rely on green leaves. Here are six healthy salads without lettuce for those who want the health benefits of a salad without the leafy greens.

Mediterranean Zucchini Noodle Salad

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Mediterranean meals are known for usually being healthy. They tend to involve fresh vegetables and fruits, olive oil and fish or chicken. Mediterranean Zucchini Noodle Salad channels these fresh, healthy tastes and requires limited preparation.

To make Mediterranean Zucchini Noodle Salad, wash a medium sized zucchini, and cut off the stem. Then, use a spiralizer to make zucchini noodles of the desired length. The noodles can be long or short. If a spiralizer is not available, use either a mandolin to create thin zucchini “circles” or use a knife to cut long, thin strips of zucchini. Add cherry tomatoes, a squirt of lemon juice and a dash of olive oil. For a smoky take on this recipe, swap cherry tomatoes for sun dried tomatoes. Top with a sprinkle of either feta or goat cheese.

Roasted Eggplant and Apple Quinoa Salad

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Eggplant is a go-to vegetable for those wishing to create a more hearty vegetarian meal. It appears often in casseroles and baked dishes such as Eggplant Parmesan or Eggplant Lasagna. This also makes it a perfect veggie for creating a filling salad.

To make a Roasted Eggplant and Apple Quinoa Salad, bring one cup of quinoa to a boil in two cups of water. Turn down the heat and simmer until the quinoa is tender with small rings around it. Toss the cooled quinoa with sliced eggplant and apples. Drizzle with an apple cider vinaigrette.

For those that are fond of onions, they make a good addition to this salad as do walnuts and craisins. For a warm version of the salad, roast the eggplant and apples for 10 to 15 minutes. Toss with hot quinoa and vinaigrette. Serve immediately.

Lentil Salad

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Lentils are an excellent source of fiber and protein. They, like many legumes, are also a very versatile foodstuff. Lentils can be mixed in meals such as stews and casseroles or served on their own. They can be consumed hot, cold or at room temperature.

To make a Lentil Salad, bring one cup of lentils to a boil in two cups of water. Turn down the heat, cover and simmer until lentils are tender. Cut up sweet bell peppers, onion and cucumbers. Toss the lentils with the vegetables. Add cherry or sundried tomatoes and cashews, walnuts or almonds.

For an Italian version of this recipe, drizzle garlic infused olive oil on the salad, and add a sprinkle of mozzarella cheese. For a more Middle Eastern taste, drizzle the salad with olive oil. Then, toss with cumin or za’atar for a spicy kick or use figs or dates for a sweeter taste.

Spiral Veggie Salad

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Spiralizing vegetables is a quick and easy way to introduce some more variety to salads. Spiralizing veggies is quicker than cutting them up into small pieces, and allows vegetables to act as replacements for noodles in some dishes.

To make Spiral Veggie Salad, either buy carrots large enough to fit a spiralizer or purchase pre-shredded carrots. Also buy zucchini and either potatoes or sweet potatoes that are sized for a spiralizer. Spiralize the veggies, and cut the resultant noodles to the desired length. Toss the various types of veggie noodles together. Drizzle the salad with toasted sesame seed oil and sprinkle with red pepper flakes. Add any desired toppings such as nuts, toasted sesame seeds or sundried tomatoes.

Black Bean and Corn

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Black beans are packed with protein and fiber which gives them high satiation. This means they leave people feeling full for longer than other foods. This makes them an ideal ingredient in a hearty and filling salad.

For a Southwestern Black Bean and Corn salad, boil or steam corn. Mix the corn with black beans. Slice red onion and garlic. Add to the corn and black beans. Cut up sweet red bell peppers, avocado, cilantro and a chipotle pepper. Mix with the corn, black beans, red onion and garlic. Add a squirt of lime and a dash of cumin. For those that like spicy foods, add a tablespoon of Adobo sauce or an extra chipotle pepper. For those that would prefer their salad a little cooler to the tongue, add some dill and a touch of ranch dressing.

Fire Salad

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Fire Salad is the sort of salad that everyone makes differently. The idea behind it is to create a salad that looks like fire in a bowl or on a plate. This means the salad should be made more or less exclusively with orange, red and yellow veggies. The salad should also live up to its name in more than appearance. It does not have to be burning hot, but there should be a spicy kick to this dish.

One version of Fire Salad is made by cutting up a mix of red, orange and yellow sweet bell peppers. Mix the peppers with sliced red onion and minced garlic. Add banana peppers, kung pow peppers, habanero peppers or chipotle peppers for a spicy kick. Spiralize a sweet potato, and mix it with shredded carrots. Drizzle some toasted sesame seed oil on the salad or use an apple cider vinaigrette. Top with a sprinkle of red pepper flakes and smoked paprika.

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