FRUGAL VEGAN: FEISTY TRANSITION SALAD, simple, budget-friendly

A substantial packable salad with loads of vegetables and protein...

first published October 2017

Spinach, Bean & Vegetable Salad, Vegan
'Substantial but refreshing; perfect for transition seasons' Taster

Salads always seem a little insubstantial at the beginning of spring and the end of summer, even if they offer strong nutritional and digestive value. 

Which is a shame because using spinach instead of lettuce and adding pulses to traditional salad ingredients does a good job of meeting the body's needs in cooler weather.  If the body's still clamouring for something warm, add a piping hot mug of soup/broth, a baked potato or wholemeal toast.   

This is a budget friendly dish that can cost as little or as much as you like.  It's  easy to transport and assemble.  

Cost: depends on what's in your fridge but easy on the wallet 
Feeds: 1 but multiplies easily 

Ingred:
   generous handful spinach leaves, washed, drained and with stems removed
   generous chunk of cucumber, sliced
   small to med carrot, coarsely grated 
   one med-large tomato, sliced thickly, sprayed with olive oil & lightly salted
   half an avocado, peeled & sliced, with 1/4 lemon squeezed over, seasoned with pepper & salt
  tinned kidney beans, washed and drained (generous handful or a few tablespoons, depending on dietary requirements)
   raw mushrooms, med sliced (opt)
   sunflower seeds

Optional: 
   any other seeds and nuts: pumpkin seeds, walnuts, almonds (remember: a 1-1-1 mix of sesame, sunflower & pumpkin seeds is said to have as much protein as steak)
   cooked leftover veg like broccoli, green beans, cauliflower, mange tout

Method:

1. arrange ingredients prettily on a plate
2. sprinkle on seeds and nuts if using
3. pour over vinaigrette dressing

Tips:

1. If salad ingredients are not organic soak 20 mins in 9 parts waiter, 1 part vinegar, drain & rinse before patting dry
2. To make this a portable lunch, pack cucumber, tomatoes, avocado and mushrooms whole - slice on site before assembling; place lettuce, carrot, beans and seeds in separate sealable sandwich bags; pour dressing ingredients into a small jar with tight fitting lid lined with clingfilm, shake vigorously before pouring over completed salad
3. For other frugal salads, see Fantastic Frugal Salad and Perfectly Pretty Salads

For more salads, go to NavBar/Recipes II/Salads

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Copyright: These salads have been designed by B M Lee/ Bright Sun Enterprises and may only be reproduced in home kitchens.  Not for commercial use.