fresh salads for spring

Discover simple and very nutritious recipes for fresh salads for spring.

fresh salads

With the arrival of warmer temperatures, in spring many of us opt for fresh salads . It is completely normal and natural. Because? Because the body, being hotter and exposed to more hours of sun, needs freshness and water to balance its temperature.

To prepare fresh salads that are also nutritious and well balanced , we recommend :

- use raw vegetables and fruits and, if possible, in season;

- Serve all foods that need to be cooked cold , such as whole grains or legumes, by placing them in the fridge for a moment. In this way we can use them in our spring dishes, making whole wheat pasta salads, quinoa cous cous, chickpea salad...

- use nuts, seeds and seeds ;

- daring to mix sweet and salty, soft flavors with spices, fruit with oil...

From these little tips, we can make very varied, colorful and nutritious fresh salads. Here are some completely vegan recipes:

Fresh Salads for Spring

Avocado Pesto Pasta Salad: (Serves 2)


200gr of fusili or wholemeal macaroni

1 ripe avocado

bunch of basil

1/2 garlic or 2 tbsp garlic powder

1/2 squeezed lemon juice

virgin olive oil

30g of pecan nuts

30g of pumpkin seeds

bunch of parsley

30g of raisins

2 tbsp hemp seeds

200g of curly lettuce




Boil the pasta and allow it to cool.

Blend the avocado, basil leaves, garlic, salt and pepper, virgin olive oil and natural lemon juice in a food processor until smooth.

Add this sauce to the fusili or macaroni and mix. Reserve.

Blend the walnuts, sunflower seeds, parsley leaves, garlic powder, salt, pepper, and olive oil in a food processor. Blend until the nuts and parsley leaves are finely chopped.

In a bowl, place the lettuce base, the pasta with pesto, the crushed nuts, the raisins and the hemp seeds.

Fresh Salads for Spring

Quinoa salad : (2 servings)


1 cup of white quinoa

1 tbsp ginger powder

1 tbsp cumin powder

natural water

olive oil

2 tbsp coconut oil

1 ripe avocado

baby spinach

bunch of parsley

1 ripe mango

dried pineapple (or any other dried fruit)

50g of peanuts

1 tbsp garlic powder

2 tbsp hemp seeds

salt and pepper


Boil the quinoa with the ginger, cumin, a drizzle of olive (or coconut) oil, salt and pepper. Let it cool down.

Mash the avocado with a little bit of coconut oil and garlic powder until you get a creamy mixture. Let it cool down.

In a food processor, puree the peanuts, parsley leaves, olive oil, salt, and pepper.

Cut the mango into small squares.

In a deep bowl, add the spinach leaves, the quinoa with the peanuts on top, the avocado sauce, the mango cubes, and the dehydrated pineapple. Sprinkle hemp seeds and add parsley leaves.

Fresh Salad Recipes

Fresh Herb Vegan Cheese Salad: (Serves 2)


200gr of cashew nuts soaked (10 hours in natural water)

parsley leaves

3 tbsp nutritional yeast

2 tbsp garlic powder

1 tbsp onion powder

extra virgin olive oil

250g of fresh figs

3 tbsp coconut oil

200g of lettuce


30g of pumpkin seeds

20g of yellow raisins

2 tbsp black sesame seeds

salt and pepper


Crush the soaked cashews (without the water) with the parsley leaves, nutritional yeast, garlic and onion powder, and virgin olive oil. Let the mixture cool in the fridge.

Heat the dried sons with the coconut oil and natural water in a saucepan over low heat for approximately 25 minutes. Let the jam cool down.

Place the lettuce leaves in a deep bowl. Add the cashew cheese, fig jam, finely chopped cucumber, pumpkin seeds, yellow raisins, and toasted sesame seeds.

Fresh Salad Recipes for Spring

Fig salad : (2 servings)


6 fresh figs

1 ripe avocado

broccoli and alfalfa sprouts

baby spinach

green and purple lettuce

parsley leaves

2 tbsp hemp seeds

salt and pepper

virgin olive oil


Place the lettuce and spinach leaves in a deep bowl.

Add the fresh figs cut in half, half an avocado for each salad, hemp seeds, the sprouts, the parsley leaves, salt and pepper to taste. Season with virgin olive oil.

Eating healthy is not complicated. You only need love, predisposition and desire to feel good.

Mae Knapnougel

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