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3 Vegan Salad Recipes Experts Swear By For Weight Loss

3 Vegan Salad Recipes Experts Swear By For Weight Loss

A freshly tossed salad is a great summer lunch and there are countless ways to prepare your vegan dishes to promote healthy weight loss! We checked in with health and nutrition experts who explained the importance of getting enough protein in your vegan diet, and we found 3 creative ways to do it. Read on for salad tips and suggestions from Lisa Richardsregistered nutritionist and creator of The Candida Diet, as well as 3 delicious recipes to inspire you.

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1. Vegan Quinoa Salad

This easily adaptable recipe revolves around quinoa, which Richards calls one of her favorite salad ingredients. “Adequate protein intake is an essential factor in a vegan diet,” she explains, “the most important way to make sure you’re getting enough protein is to make sure you’re getting all the essential amino acids.” Of the 20 amino acids, 9 the body cannot make on its own, making it essential that they be consumed through food, Richards points out.

“Quinoa is a complete protein on its own and is an excellent source of fiber and antioxidants,” she adds. This salad, which is also rich in nutrients such as tomatoes, peppers and onions, provides plenty of protein you need for healthy weight loss. “Vegetable protein combinations containing all 9 essential amino acids are known as complete proteins,” and Richards notes that “by combining certain foods, the vegan dieter can ensure they are getting the right type and amount of protein.”

Ingredients:

quinoa (rinsed and drained well), water, olive oil, lemon zest, lemon juice, garlic cloves, parsley, mint, salt, cherry tomatoes, cucumbers, red bell pepper, red onion

Full recipe

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2. Crispy Pistachio Vegan Salad

Pistachios can add protein directly to a vegan salad, and this recipe includes other sources of nutrients, such as sunflower seeds and cabbage. “Pistachios are not a true nut, but the seed of the pistachio fruit tree,” says Richards. “They contain a great combination of protein, healthy fats and fiber.”

Each of these nutrients, she says, plays a role in reducing cravings, which is great for your weight loss goals. “Healthy fats and proteins,” such as pistachios, Richards adds, “are digested slowly, helping to keep blood sugar levels more stable.” Rapid rises and falls in blood sugar can trigger sugar cravings, which can prevent pistachios and other ingredients in this salad.

Ingredients:

red cabbage, coriander leaf, pistachios, sunflower seeds, ginger, tofu (firm), olive oil, vinegar, salt

Full recipe

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3. Apple Walnut Salad

Like the other 2 recipes, this salad is completely vegan and easily adaptable. The key ingredients—apples and walnuts—are also some of Richard’s favorites, as they’re both great ways to get protein and fiber in a vegan diet. “Making a filling and satisfying salad is a great way to make sure you’re really full after eating, which can prevent overeating or binge eating at other times of the day,” says Richards.

Fruit in salads aids weight loss because “most forms are typically low in calories, high in fiber, and high in antioxidants,” she adds. “The fiber in apples helps flush out cholesterol and fat circulating in the blood and makes you feel full for longer, preventing overeating,” she concludes.

Ingredients:

diced apple, red cabbage (grated), celery sticks, chickpeas, parsley, chopped walnuts, olive oil, apple cider vinegar, Dijon mustard

Full recipe

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