Try This Refreshing Vegan Parsley Salad Recipe Today

Are you looking for a simple yet delicious salad recipe that is perfect for any occasion? Look no further than my vegan parsley salad recipe.

Made with fresh, wholesome ingredients, this salad is not only healthy but also bursting with flavor. It’s an ideal dish to serve at your next dinner party or even just as a light lunch for yourself.

I have always loved the bright green color and distinct taste of parsley, which is why I wanted to create a salad that showcases this underrated herb. With the addition of crisp vegetables and a tangy dressing, every bite of this salad is refreshing and satisfying.

Whether you’re vegan or simply looking for a new dish to try, this parsley salad will become a go-to in your recipe arsenal. So let’s dive in and learn how to make it!

Why You’ll Love This Recipe

Vegan Parsley Salad
Vegan Parsley Salad

Are you looking for a refreshing, healthy and delicious salad recipe? Look no further than this vegan parsley salad recipe! This dish is a perfect example of how tasty and nutritious plant-based meals can be.

First of all, this salad is bursting with flavor. The combination of the fresh parsley, juicy roma tomatoes, and crunchy sunflower seeds creates a delightful taste sensation in your mouth. With the addition of zesty lemon juice and olive oil dressing, this salad is sure to satisfy your taste buds.

Secondly, this salad recipe is packed with nutrition. Parsley is an excellent source of vitamins A, C and K, while carrots provide fiber and essential minerals. The addition of protein-rich quinoa and chickpeas makes it a complete meal in itself.

One more thing to love about this recipe is its versatility. You can customize it by using different vegetables such as red cabbage or red onion or adding tahini or other dressings to suit your taste buds. It also works great as a side dish at parties or BBQs or as a quick lunch option.

Finally, it’s quick and easy to prepare. With only 10 minutes of prep time required, this recipe is perfect for busy people who want to cook something nutritious but don’t have much time.

In conclusion, there are plenty of valid reasons why you will love this vegan parsley salad recipe! From its delicious taste to its nutritional value and simple preparation methods, it has something for everyone who appreciates good food. So why not try it out today? Your taste buds will thank you!

Ingredient List

 Freshen up your plate with this vibrant vegan parsley salad!
Freshen up your plate with this vibrant vegan parsley salad!

Let’s take a look at what you’ll need to make this Vegan Parsley Salad Recipe. Don’t worry, everything is easy to find and won’t require any special trips to the store!

The Ingredients

  • 1 cup bulgur cracked wheat
  • 1 medium cucumber, peeled and seeded
  • 3 medium ripe roma tomatoes, finely chopped
  • 1 large carrot, grated
  • 1/4 cup sunflower seeds
  • ¼ cup fresh lemon juice (juice of 1 lemon)
  • ½ cup olive oil
  • 1 ½ cups packed fresh parsley leaves (tender stems are ok)
  • 1 small head (about 2 cups) red cabbage, roughly chopped
  • 1/2 cup packed fresh mint leaves
  • Sea salt, to taste
  • Freshly ground black pepper, to taste

All of these ingredients can be found at your local grocery store or farmer’s market. Make sure to look for fresh produce as it will make a difference in the final result.

The Recipe How-To

 Green is the color of this delicious and nutritious salad.
Green is the color of this delicious and nutritious salad.

Once you have gathered all the ingredients, it’s time to make the delicious vegan parsley salad.

Step One: Preparing the Bulgur Wheat

  • In a medium sized saucepan, boil 1 cup of water and add 1 cup of bulgur wheat. Reduce heat to low and simmer for 15 minutes.
  • Once done, turn off heat and let it cool for 10 minutes.

Step Two: Preparing Salad Dressing

  • In a small bowl, whisk together 2 tablespoons of olive oil with 2 tablespoons of lemon juice.
  • Add in finely chopped garlic cloves, ¼ teaspoon of sea salt and freshly ground black pepper.

Step Three: Assembling Salad

  • Combine cooked and cooled bulgur wheat with finely chopped Roma tomatoes, peeled seeded medium cucumber, shredded red cabbage, peeled & grated medium-sized carrot, roughly chopped parsley (use two bunches), and finely chopped red onion.
  • Next, add 2/3 cups of sunflower seeds to the salad mixture
  • Pour in the salad dressing into the mixture
  • Toss everything together and taste for seasoning.
  • Let sit for about 30 minutes to an hour in the fridge before serving, this will allow flavors to marry.

Tip: Personalize the salad by adding toppings like chickpea salad, kidney bean salad or lentils, whatever your taste is!

Tada – your delicious vegan parsley salad is ready. Drizzle some tahini over it or serve alongside olive bread. You can also serve it with a bowl of quinoa. It tastes amazing.

Enjoy making this fresh and healthy salad which takes only around 30 minutes to make.

Substitutions and Variations

 Get ready to embrace the taste of summer with this tangy and crunchy parsley salad!
Get ready to embrace the taste of summer with this tangy and crunchy parsley salad!

Ah, the beauty of cooking! One of the best things about any recipe is the ability to customize it to your liking or accommodate dietary restrictions. This Vegan Parsley Salad Recipe is no exception.

If you’re not a fan of sunflower seeds, that’s alright! You can swap them out for any other nut or seed, like sliced almonds or pumpkin seeds. In fact, I often mix different nuts and seeds together to add more texture and depth to my salads.

For those who are gluten-free, you can use quinoa or cracked wheat in place of bulgur wheat. Quinoa adds its own nutty flavor and pairs perfectly with this salad. I’ve even seen some people make this salad with brown rice for added texture.

Looking to add some extra protein? You can toss in some cooked chickpeas, lentils, or kidney beans – they hold up particularly well in this dish. Drizzle tahini on top for a touch of creaminess and bold flavor.

Finally, give it some zing! For a tangier taste, swap out the red onion for shallots or add some diced green apples to the mix. Feeling adventurous? Add in some diced watermelon for a refreshing twist!

Whether you’re looking to shake things up or need to make substitutions, this vegan parsley salad recipe has room for personalization. Don’t be afraid to experiment and find what works best for your palate – it’s all about making delicious food that you and your guests will love!

Serving and Pairing

 If you love salads with a bit of a crunch, then this is the perfect recipe for you!
If you love salads with a bit of a crunch, then this is the perfect recipe for you!

Gather your friends and whip up this delicious vegan parsley salad to add some zing to any meal. This salad can be served as a side dish or as a main course, depending on your preference.

Pair this dish with grilled tempeh or tofu for a protein-packed meal, or serve it alongside other vegan dishes like roasted vegetable skewers, hummus and pita bread, or quinoa stuffed bell peppers.

This versatile salad also pairs perfectly with a variety of dressings – try it with a zesty lemon parsley dressing or a green goddess dressing. Don’t forget to sprinkle some fresh ground pepper and sea salt to elevate the flavors even further.

If you’re looking for a refreshing summer salad option, consider pairing this dish with sweet watermelon slices or juicy heirloom tomatoes.

Whether you’re hosting a dinner party, bringing a dish to a potluck, or just looking to switch up your weekday lunches, this vegan parsley salad is sure to impress everyone at the table.

Make-Ahead, Storing and Reheating

 Eating your greens never tasted so good!
Eating your greens never tasted so good!

Now that you’ve mastered the art of making this delectable Vegan Parsley Salad, you may need tips on how to store and reheat it. First off, this salad stores exceptionally well in airtight containers in the refrigerator for up to three days. But in order to retain its freshness, I highly recommend keeping the dressing separate until right before serving time. This will ensure that the salad maintains its crispness and bright colors even after storing.

When reheating leftovers, it’s crucial to handle the salad with care to avoid wilting the delicate leaves. One way to reheat is to gently warm it over low heat in a non-stick pan for approximately 2-3 minutes or until the vegetables are slightly softened. Alternatively, remove the salad from the fridge 30 minutes before serving, so that it can come to room temperature naturally.

This vegan parsley salad also makes an excellent Make-Ahead dish. You can prepare most of the ingredients ahead of time and store them separately until you’re ready to assemble your salad. For instance, you can cook your quinoa or bulgur and chop all your veggies the night before or earlier in the day. Stored correctly, these ingredients should stay fresh for up to 24 hours. You may also make extra parsley salad dressing and store it in a sealed container for up to a week.

Finally, if you plan on taking this salad to gatherings or outdoor events, my recommendation is to keep all ingredients apart and assemble them just before serving. This will preserve its vibrant color and maintain its crispy texture that compliments every bite with zesty lemon and fragrant olive oil.

Tips for Perfect Results

 This salad is not only refreshing, but it also packs a punch of flavor in every bite.
This salad is not only refreshing, but it also packs a punch of flavor in every bite.

Are you ready to make the perfect vegan parsley salad? Here are some tips for getting the best results possible.

First of all, use fresh, high-quality ingredients. The key to any great dish is starting with fresh, flavorful components. For this salad, make sure your parsley is crisp and vibrant, your tomatoes are juicy and plump, and your sunflower seeds are crunchy and delicious.

When making the dressing, keep in mind that a little goes a long way. Use a light hand when adding oil and lemon juice to avoid overwhelming the other flavors in the salad. And if you’re looking to cut calories or fat, remember that the dressing can easily be made without oil.

Another tip for this salad is to chop everything finely. This helps all of the ingredients combine evenly and ensures that you get a little bit of everything in every bite. Plus, finely chopped veggies look beautiful in a colorful salad like this one.

If you’re not a fan of sunflower seeds or don’t have any on hand, feel free to sub them out with another type of seed or nut. Pumpkin seeds or almonds would work well here. And if you’d like to add a little more protein to your salad, try tossing in some chickpeas or lentils.

Finally, this salad is very versatile when it comes to pairings. It pairs well with just about any main dish and makes a great side for summer barbecues or potlucks. If you’re making it ahead of time, be sure to keep it refrigerated until serving for the best taste and texture.

With these tips in mind, you’ll be well on your way to making the best vegan parsley salad ever!

Bottom Line


In conclusion, this vegan parsley salad recipe is perfect for anyone looking for a light and refreshing dish that is packed full of flavor. It’s a great option for those who are health-conscious or follow a plant-based diet, but it’s also great for those who just appreciate tasty food.

Whether you’re enjoying it as a side dish or serving it as the main course, this salad is sure to impress. With its zesty lemon parsley dressing and a mix of fresh ingredients like roma tomatoes, red cabbage, carrots, and sunflower seeds it’s hard to resist.

Additionally, this recipe is versatile, meaning you can switch out ingredients to make it your own and enjoy different variations of the salad. It serves well with chickpea salad, lentils or even kidney bean salad.

What are you waiting for? Give this vegan parsley salad recipe a try today! It’s delicious, healthy and easy to make so why not invite your friends over and throw a DIY salad party? Believe me; they’ll thank you for it!

Vegan Parsley Salad

Vegan Parsley Salad Recipe

A healthy salad with tons of protien! (Note: that cook time does not include refridgeration time).
No ratings yet
Prep Time 10 mins
Course Appetizer/Salad
Cuisine Vegan
Calories 105.9 kcal


  • 1 cup shredded carrot (2-3 medium sized carrots)
  • 3 cups fresh parsley (destemmed and roughly chopped)
  • 2 lemons, juice of (about 4 tbs)
  • 4 tablespoons olive oil, divided
  • 3/4 cup shelled raw sunflower seeds
  • 4 roma tomatoes, chopped
  • 1 -2 teaspoon sea salt
  • fresh ground pepper


  • Add 1 tbs of olive oil to a pan and heat until the oil shimmers. Add sunfower nuts to the pan, stirring constantly until they are fragrant and slightly toasted. Set aside to cool.
  • Add shredded carrot, chopped parsley and chopped tomato to a large glass bowl. Add lemon juice, remaining olive oil, salt and pepper and toss gently.
  • Once cooled, add toasted sunflower seeds, toss, and refridgerate.

Your Own Notes


Serving: 68gCalories: 105.9kcalCarbohydrates: 5gProtein: 2.8gFat: 9.1gSaturated Fat: 1.1gSodium: 210mgFiber: 2gSugar: 1.5g
Keyword < 15 Mins, Beginner Cook, Easy, Inexpensive, Vegan, Vegetable
Tried this recipe?Let us know how it was!

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