Filling Salads

fullplateapprovedrecipes recipe
salad with quinoa, chickpeas and veggies

Fruit is easy for most of us to add to our meals, but we struggle adding veggies. This is where salads come in. Salads are a great way to add nutrient rich vegetables to your diet, so this week we're sharing some delicious salad recipes to help you enjoy vegetables in new and delicious ways.

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Stir Fry Vegetable Pasta Salad

Make it a Full Plate Meal: Double up on the veggies and keep the pasta in the 25% zone.

75% fiber foods – red bell pepper, green bell pepper, broccoli, onion, fresh basil, garlic
25% foods – pasta, parmesan

Recipe Note: Use chickpea pasta since it’s more gentle on blood sugar levels.

Roasted Sweet Potato Salad

Make it a Full Plate Meal: This salad would pair up well with a bowl of lentil soup.

75% fiber foods – sweet potatoes, kale, lentils, onions, carrots, celery, garlic, crushed tomatoes, spinach
25% foods – oil, cranberries, walnuts, cheese, dressing

Recipe Note: Skip the cheese to keep 25% items in their zone.

Moroccan Salad With Quinoa and Chickpeas

Make it a Full Plate Meal: Serve your Moroccan salad as a side to grilled chicken or tofu. A juicy pear would make a nice dessert and round off the 75% meal quite nicely.

75% fiber foods – quinoa, beets, cucumber, cherry tomatoes, cilantro, parsley, butternut squash, chickpeas, pear
25% foods – dressing, chicken/tofu

Italian Chopped Salad

Make it a Full Plate Meal: Serve a large bowl of this salad next time you eat mac and cheese. Add one cup of broccoli and an apple for dessert and you’ll transform a not so healthy meal into one that’s nutrient packed AND still delicious.

75% fiber foods – chickpeas, lettuce, radicchio, onion, celery, tomatoes, broccoli, apple
25% foods – dressing, cheese, mac and cheese

Recipe Note: Skip the cheese in the salad since the mac and cheese are already in the 25% zone of the plate.

Farro Lentil Salad

Make it a Full Plate Meal: Pack your salad with a large helping of fresh greens (arugula, baby kale, baby spinach) for a healthy 75% lunch.

75% fiber foods – farro, lentils, tomato, cucumber, yellow bell pepper, red bell pepper, fresh parsley, greens
25% foods – dressing

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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