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Vegetarian Wedge Salad with Creamy Cashew Dressing

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Layers of the vegetarian wedge salad in a jar | Hurry The Food Up

This vegetarian wedge salad with creamy cashew dressing is waiting to be part of your menu. It looks stunning, tastes amazing and packs great into one jar.

You can prep your salad ahead and you have the perfect lunch option for work or school. It won’t spill or take up too much space in your bag.

Layers of healthy ingredients with different flavours and textures really complement one another. This makes the wedge salad rich, crispy, refreshing and super nutritious!

How healthy is the vegetarian wedge salad recipe?

This vegetarian wedge salad provides 386 calories, 23g protein and 8g fiber. It features quinoa and cashews which are great sources of plant-based protein.

Vegetarian wedge salad ingredients bird's-eye view | Hurry The Food Up

We’re using low fat greek yoghurt and nutritional yeast for the creamy cashew dressing. They also add valuable protein and cut back on fat calories.

If you want to get enough protein on a vegetarian diet, check out this article on how you can lose weight with vegetarian high protein foods.

All the mentioned wedge salad ingredients, as well as iceberg lettuce, chives, corn, cherry tomatoes, and spices also bring forth many health benefits. Together they make one of the best wedge salad recipes you can find!

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Creamy cashew dressing, cherry tomatoes and chives at the bottom of a jar | Hurry The Food Up
Creamy cashew dressing, cherry tomatoes and chives at the bottom of a jar with corn on top | Hurry The Food Up

Easy tips to make the perfect iceberg lettuce salad

Iceberg lettuce leaves are layered tightly together and perfect for the vegetarian wedge salad. You’ll have to grab a head of iceberg lettuce, cut it in half and then cut each half again to make wedges.

The wedge salad dressing is an important part of the recipe. It’s light, creamy and versatile – you can adjust the thickness and add some toppings, like blue cheese, feta or roasted nuts, if you wish.

Down in the instructions, we’ve described two ways of serving the iceberg wedge salad – right away on a plate or in a mason jar. Choose whichever suits you best!

Vegetarian wedge salad in a jar with a closed lid, chives are on the left and a black fork is on the right | Hurry The Food Up
Wedge Salad with Creamy Cashew Dressing
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Fresh, easy and delicious vegetarian wedge salad with creamy cashew dressing makes a perfect high protein lunch in a jar.
Prep Time:12 minutes
Cook Time:8 minutes
Total Time:20 minutes
Servings:2
Calories:386kcal
Author: Abril Macías

Ingredients

Instructions

  • In a small pot boil quinoa with salted water until the grains puff and are fully cooked, about 8-10 minutes. Then drain and reserve.
    2 ½ tbsp quinoa
  • Meanwhile, add to the food processor the cashews, yogurt, nutritional yeast, onion powder, garlic powder, dried oregano, salt, sugar and ¼ cup of water. Process until you have a creamy and uniform dressing. If the dressing is still too thick, add a little extra water until it has the optimate thickness for you.
    4 tbsp cashews, ¾ cup low fat Greek yogurt, 2 tbsp nutritional yeast, 1 tsp onion powder, ¼ tsp garlic powder, 1 tsp oregano, dried, ½ tsp salt, ½ tsp sugar
  • Prepare chopped chives, halved cherry tomatoes, and iceberg lettuce wedges.
    2 tbsp chives, 3 oz cherry tomatoes, 1 iceberg lettuce
  • If eating right away, place the lettuce wedges in a plate and sprinkle with a little salt. Drizzle wedges with dressing and then top with quinoa, corn, tomatoes and chives.
    1 cup corn, cooked
  • If using a mason jar, in two big mason jars add in the following order: dressing, chives, cherry tomatoes, corn, cooked quinoa, lettuce wedges with a pinch of salt. Close with a lid and reserve, preferably in a cool place, until ready to eat.

NOTES

Looking for more beautiful and healthy salads?
High Fibre Avocado Citrus Salad
Hearty & Healthy Lentil Quinoa Salad
Not your standard salad Healthy Egg Salad
Roasted Sweet Potato Salad
Couscous & Pear Salad

Nutrition

Nutrition Facts
Wedge Salad with Creamy Cashew Dressing
Amount per Serving
Calories
386
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Cholesterol
 
5
mg
2
%
Sodium
 
641
mg
28
%
Potassium
 
894
mg
26
%
Carbohydrates
 
50
g
17
%
Fiber
 
8
g
33
%
Sugar
 
13
g
14
%
Protein
 
23
g
46
%
Vitamin A
 
1363
IU
27
%
Vitamin C
 
20
mg
24
%
Calcium
 
172
mg
17
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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