Vegan Squash Salad: Simple Recipe for a Healthy Meal

Are you looking for a refreshing, nutritious, and easy-to-make vegan dish to refresh your family meals? Vegan squash salad is the perfect suggestion for you. With its unique flavor from the combination of tender young squash and fresh vegetables, along with a savory dressing, this salad promises to deliver a wonderful culinary experience.

Why Try Vegan Squash Salad?

Squash is not only a familiar ingredient in daily meals but also a rich source of nutrients. According to research, squash contains high amounts of vitamins A and C, fiber, and essential minerals, which help boost the immune system, support digestion, and protect heart health.

• Appealing flavor: The natural sweetness of squash blends with the crunchiness of various vegetables to create a refreshing and easy-to-eat salad.
• High nutritional value: The dish provides many vitamins and essential minerals for the body.
• Simple to make: Easy-to-find ingredients and quick preparation make it suitable for everyone.
• Ideal for vegans: This is a nutritious dish perfect for a vegan diet or reducing meat intake in meals.

Vegan Squash Salad Ingredients

Ingredients Needed

To make vegan squash salad, you will need the following ingredients:

• Young squash: 300g (choose young leaves and tips, fresh and green)
• Carrot: 1 small
• Cucumber: 1
• Fried tofu: 1 piece
• Roasted peanuts: 50g
• Fresh herbs: basil, cilantro, Vietnamese balm
• Seasonings: sugar, salt, vegan fish sauce, lime, garlic, chili (to taste)

Detailed Instructions for Making Vegan Squash Salad

1. Preparing the Squash

• Remove old leaves and fibers from the squash, and wash thoroughly.
• Boil the squash in boiling water for about 2-3 minutes (just until tender to maintain crunchiness).
• Immediately soak the squash in ice water after removing it to preserve the green color and crunchiness.
• Gently squeeze out excess water and cut into bite-sized pieces.

2. Preparing Other Ingredients

• Peel the carrot and shred it into thin strips.
• Wash the cucumber and slice it thinly.
• Cut the fried tofu into thin strips or small squares.
• Crush the roasted peanuts.
• Wash the fresh herbs and chop them finely.

3. Making the Dressing

• Mix 2 tablespoons of vegan fish sauce, 2 tablespoons of sugar, 1 tablespoon of lime juice, 1 minced garlic clove, and minced chili (to taste).
• Stir until the sugar is completely dissolved.

4. Mixing the Salad

• Place the squash, carrot, cucumber, and fried tofu in a large bowl.
• Pour the dressing evenly over the ingredients and gently mix to ensure the flavors are well absorbed.
• Add the fresh herbs and roasted peanuts, and mix one last time.

5. Serving

• Arrange the salad on a plate, and garnish with additional fresh herbs and roasted peanuts.
• Serve immediately to enjoy the crispiness of the dish.

Vegan Squash Salad Ready to Serve

“The secret to making vegan squash salad more appealing is to choose young, fresh squash and cook it just until tender. The dressing also plays a crucial role; you can adjust the seasonings to your liking,” – Mrs. Nguyen Thi Lan, a vegan culinary expert with over 20 years of experience.

Tips for Making Vegan Squash Salad Even Better

• Choose fresh ingredients: Young, vibrant squash tips will have a natural sweetness and better crunchiness.
• Cook just until tender: Avoid overcooking to preserve crunchiness and nutrients.
• Flavorful dressing: Adjust the seasoning ratios to create a harmonious flavor.
• Mix before serving: Toss the salad just before serving to maintain crunchiness and prevent it from becoming watery.
• Add optional ingredients: You can add bean sprouts, cabbage, or wood ear mushrooms to enhance flavor and nutritional value.

“To make the salad more diverse, try adding soaked and finely chopped wood ear mushrooms. They will add a natural sweetness and unique crunchiness,” – Mr. Tran Van Nam, a chef at a renowned vegan restaurant.

Vegan Squash Salad – A Healthy Dish

With its mild flavor, ease of eating, and high nutritional value, vegan squash salad is not only delicious but also very beneficial for health. Try this recipe at home and experience the difference!

Vegan Squash Salad Health Benefits

Frequently Asked Questions

• Can squash be eaten raw?
  • It is not recommended to eat it raw as it may cause indigestion. It should be boiled or stir-fried before use.
• How many calories are in a serving of vegan squash salad?
  • On average, a serving contains about 150-200 calories, depending on the ingredients and amount of seasoning.
• What goes well with vegan squash salad?
  • It can be served with rice, noodles, or rice paper. Additionally, it is suitable as an appetizer in a vegan meal.
• Can pregnant women eat squash?
  • Yes, squash is very beneficial for pregnant women due to its high content of vitamins and essential minerals.

Conclusion

Vegan squash salad is a mild, easy-to-make, and nutritious dish suitable for the whole family. Try this recipe and share your results with the “Sổ Tay Món Ăn” community!

References:

• Research on the nutritional value of squash – National Institute of Nutrition
• Vegan culinary expert Nguyen Thi Lan
• Chef Tran Van Nam – ABC Vegan Restaurant