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Healthy Vegan Salad Recipes for Meal Prep and Cookouts

Healthy Vegan Salad Recipes for Meal Prep and Cookouts Side Dishes

Smashed cucumbers and sliced peaches sound like an odd pairing until you actually try them together. This Smashed Cucumber and Peach Salad is the salad that makes people pause mid-bite and ask what's going on in the bowl crunchy, salt-cured cucumber chunks, juicy ripe peaches, toasted pine nuts, golden raisins, and fresh basil, all tossed in a sweet and spicy red wine vinaigrette that ties the whole thing together.
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Prep Time 25 minutes
Cook Time 5 minutes
Total Time 30 minutes
Servings: 4
Course: Cookout Side Dishes, Dessert, Salad, Side Dish
Cuisine: American
Calories: 161
Ingredients Equipment Method Notes

Ingredients
  

  • Simple fresh, and entirely plant-based:
  • For the Salad:
  • 5 –6 mini Persian cucumbers or 1 large English cucumber -Persian cucumbers have thin skin and minimal seeds, which makes them ideal for smashing. If using a large English cucumber, cut it into three segments first before smashing each piece.
  • 2 –3 ripe but firm peaches-sliced ripe enough to taste genuinely sweet but firm enough to hold their shape when sliced. Overripe peaches turn mushy and bruise easily; underripe ones taste starchy and flat.
  • For the Sweet and Spicy Vinaigrette:
  • 2 garlic cloves- crushed adds savory depth to balance the sweetness elsewhere in the dressing.
  • ½ teaspoon red pepper flakes- plus more to taste this is where the "spicy" half of the vinaigrette comes from. Adjust up or down based on your own heat tolerance.
  • 2 tablespoons red wine vinegar - the primary acid with a slightly fruity sharpness that works beautifully against the sweet peaches.
  • 1 teaspoon pure maple syrup - balances the vinegar's acidity and the chili heat with a rounded sweetness.
  • 2 tablespoons good-quality extra-virgin olive oil - use a flavorful oil here since it's a meaningful component of a fairly simple dressing.
  • Kosher salt and black pepper- to taste
  • For Topping:
  • 2 –3 tablespoons pine nuts - toasting transforms these from mild to genuinely rich and nutty.
  • 2 –3 tablespoons golden raisins - adds little pops of chewy sweetness that play beautifully against the spicy tangy dressing.
  • One handful of fresh basil leaves- slivered the herbal finish that ties everything together and adds a bright aromatic note.

Equipment

  • A practical, focused list:
  • Heavy knife - for smashing the cucumbers. The wide, flat side of the blade does the actual smashing work, similar to how you'd crush a garlic clove before peeling it.
  • Colander- for draining the salted cucumbers and letting excess moisture escape.
  • Bowl - to place underneath the colander, catching the liquid the cucumbers release during their salt rest.
  • Dry skillet - for toasting the pine nuts over medium-low heat.
  • Small mixing bowl or mason jar - for combining the vinaigrette ingredients.
  • Whisk or fork - if using a bowl rather than shaking a jar.
  • Large serving bowl - for combining the cucumbers, peaches, and all the remaining ingredients with the dressing.
  • Sharp knife - for slicing the peaches (right before serving, not earlier).
  • That covers the complete equipment list. A heavy knife and a colander handle the most important steps.

Method
 

  1. Stage 1 - Smash and Salt the Cucumbers
  2. Using the back of a heavy knife, smash down on each cucumber with the widest part of the blade the same motion you'd use to crush a garlic clove before peeling it until the cucumber cracks open into a few rough pieces. If using a large English cucumber, cut it into three segments first, then smash each segment the same way.
  3. Using your hands, tear the smashed cucumbers into rough chunks. Place the chunks in a colander, sprinkle with a bit of kosher salt, and set the colander over a bowl. Let the cucumbers rest for at least 15 minutes, up to an hour. This salt-resting step pulls excess moisture out of the cucumber, which concentrates flavor and prevents the finished salad from turning watery. Discard any liquid that collects in the bowl underneath.
  4. Stage 2 -Toast the Pine Nuts (While Cucumbers Rest)
  5. While the cucumbers rest, toast the pine nuts: add them to a dry skillet over medium-low heat and toss occasionally until golden brown, about 3–5 minutes. Watch them closely toward the end pine nuts go from perfectly toasted to burnt quickly. Remove from heat and set aside.
  6. Stage 3 - Make the Vinaigrette (Also While Cucumbers Rest)
  7. Crush the garlic cloves and add them to a bowl along with the red pepper flakes, red wine vinegar, and maple syrup. Whisk to combine, then stream in the olive oil while continuing to whisk, until the dressing comes together into a cohesive vinaigrette. Season to taste with salt and pepper.
  8. Alternatively, add all the dressing ingredients to a jar, seal the lid, and shake vigorously until emulsified the faster, less hands-on method that works just as well.
  9. Stage 4 - Combine and Serve
  10. Add the drained cucumbers to your large serving bowl. Slice the peaches now (not earlier) and add them to the bowl alongside the cucumbers. Pour the vinaigrette over everything and toss to combine. Top with the toasted pine nuts, golden raisins, and slivered fresh basil. Taste and add more salt or pepper as needed.

Notes

Full Nutrition Breakdown (Per Serving)

Nutrient
 Amount
Calories
 161 kcal
Carbohydrates
 17g
Protein
 2g
Total Fat
 11g
Saturated Fat
 1g
Monounsaturated Fat
 6g
Fiber
 2g
Sugar
 12g
Sodium
 141mg
Potassium
 217mg
Vitamin A
 361 IU
Vitamin C
 4mg
Calcium
 17mg
Iron
 1mg