Salads are a delicious and healthy way to get more vegetables into your diet. There are so many different types of salad vegetables to choose from that can add color, texture, nutrients and flavor to a salad. When creating a salad, it’s good to include a variety of vegetables that offer different tastes and textures to make the salad more interesting. Some classic salad vegetables include lettuces, tomatoes, cucumbers, peppers, carrots and onions. But there are many more great options to choose from. So what are four great vegetable options to include in a tasty salad?
Leafy Greens
One of the basics of any salad is leafy greens. These form the foundation of the salad and provide bulk, nutrients and texture. There are so many leafy greens to choose from including:
- Romaine lettuce – Romaine has crunchy, sturdy leaves that hold up well in a salad.
- Spinach – Spinach offers delicate, tender leaves that add great nutrients like vitamin A, vitamin K and folate.
- Arugula – Arugula has a sharp, peppery bite that adds interest to salads.
- Kale – Kale leaves come in green, purple and even kale. They are super nutritious, packed with vitamins A, C and K.
- Butter lettuce – Butter lettuce has tender, delicate leaves that add texture.
- Red leaf lettuce – Red leaf lettuce has ruffled leaves tinged with red that provide color.
- Bibb lettuce – Bibb lettuce is known for its very tender leaves and mild flavor.
When selecting leafy greens for a salad, opt for a variety to get different flavors, textures and colors. Baby spinach and arugula make a great combo. Or try bibb lettuce, red leaf lettuce and romaine for contrasting textures. The possibilities are endless!
Vegetables
In addition to leafy greens, you’ll want to add vegetables to your salad. Vegetables provide more nutrients, flavors, colors, crunch and visual appeal. Some great veggie options include:
- Cucumbers – Cucumbers are crunchy and refreshing. They add moisture and are low in calories.
- Tomatoes – Cherry or grape tomatoes offer bursts of sweet flavor and texture.
- Carrots – Shredded or spiralized carrots add vibrant color and crunch.
- Broccoli – Chopped broccoli florets add texture and loads of nutrients.
- Cauliflower – Like broccoli, cauliflower adds texture and nutrition to salads.
- Bell peppers – Peppers come in red, orange, yellow and green. Add them for a pop of color and crunchy bite.
- Radishes – Sliced radishes have a spicy bite and pretty color.
- Snap or snow peas – Peas add crispness and sweetness.
- Zucchini – Shredded or spiralized zucchini makes a great low carb addition.
- Jicama – Jicama has a crunchy texture and slightly sweet flavor.
When picking veggies for your salad, go with a mix of textures and colors for visual appeal. Some great combinations are tomatoes and cucumbers, shredded carrots and snap peas, or peppers and radishes.
Fresh Herbs
Don’t forget to add fresh herbs to your salad! Herbs add so much flavor and fragrance. Options like basil, parsley, cilantro, mint, dill and chives can all take your salad up a notch. Here are some great herb combinations for salads:
- Basil + mint: This classic combo is perfect for fruit salads.
- Parsley + chives: Add these to lighter salads for a delicate flavor.
- Cilantro + mint: Pair these together for a Mexican or Thai-inspired salad.
- Basil + oregano: Use this duo for an Italian-style salad.
- Dill + chives: Add these to salads with veggies like cucumbers and tomatoes.
When adding herbs, chop them finely so they distribute nicely throughout the salad. A little bit of herb flavor goes a long way in making your salad more vibrant.
Healthy Toppings
Finally, toppings can add interest, flavor and texture to any salad. Some healthy topping ideas include:
- Nuts – Walnuts, almonds, pecans or sunflower seeds
- Seeds – Pumpkin, chia or sesame seeds
- Dried fruit – Raisins, dried cranberries, apricots or cherries
- Beans – Chickpeas, kidney beans, black beans
- Cheese – Feta, goat, parmesan or shredded cheese
- Whole grains – Quinoa, farro, bulgur or brown rice
- Fresh fruit – Berries, apple slices, pear chunks, citrus
Get creative with crunchy, savory, sweet and cheesy toppings to give your salad extra flair. Some fun combinations are walnuts and dried cranberries, black beans and quinoa, or feta and grilled peach slices.
4 Salad Vegetable Combinations
Now let’s look at some tasty salad vegetable combinations featuring four veggies in each salad:
Greek Salad
- Romaine lettuce
- Cucumbers
- Tomatoes
- Bell peppers
This classic salad pairs crisp romaine with the fresh flavors of cucumber, tomatoes and peppers. Top with feta cheese, olives, onion and Greek dressing for incredible flavor.
Southwestern Salad
- Romaine lettuce
- Corn
- Black beans
- Jicama
This fun Tex-Mex inspired salad mixes romaine with corn, black beans and jicama. Top with avocado, cilantro and chipotle ranch dressing for a tasty combo.
Asian Salad
- Napa cabbage
- Snow peas
- Carrots
- Radishes
For an Asian twist, use napa cabbage as the base and top with snow peas, carrots, radishes and chow mein noodles. Serve with ginger dressing.
Fruit and Veggie Salad
- Spinach
- Strawberries
- Pecans
- Goat cheese
This salad combines spinach, antioxidants-rich strawberries, crunchy pecans and tangy goat cheese. Drizzle with a balsamic vinaigrette for a sweet and savory treat.
Conclusion
With so many possible veggie options, the salad combinations are endless! When creating veggie-packed salads, remember to include lots of leafy greens along with a variety of textures, colors and flavors. Some great veggie choices are cucumbers, tomatoes, carrots, broccoli, cauliflower, peppers, radishes, peas, zucchini and jicama. Don’t forget fresh herbs and healthy toppings too. With the right mix of vegetables, you can whip up creative and nutritious salads that will be a delicious way to eat more veggies.