Name: Whole Plant Chopped Salad
Prep time: 15 min
Total time: 15 min
Cuisine: American
Ingredients: 1 heart of romaine lettuce, chopped; 1 small cucumber, chopped; 1 small carrot, peeled and finely chopped; 2 green onions, minced; ½ cup chopped cauliflower florets; ¼ red bell pepper, chopped; 1 tbsp minced celery stalk and leaves; 1 tbsp minced fresh parsley; 3 tbsp sunflower seeds; 2 tbsp favorite homemade dressing; Salt and freshly ground black pepper to taste

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Short description

I created this Whole Plant Chopped Salad to highlight vibrant, crunchy vegetables dressed simply and packed with nutrition. It’s light, refreshing, and perfect as a side or a plant-based main.

Whole Plant Chopped Salad

Why You’ll Love This Recipe

I love how easy this salad comes together—I just chop everything finely so flavors meld beautifully. At only about 59 calories per serving, it’s nutrient-rich without feeling heavy. The sunflower seeds give it a satisfying crunch, while the homemade dressing brings everything together with minimal fuss.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Heart of romaine lettuce, chopped
Small cucumber, chopped
Small carrot, peeled and finely chopped
Two green onions, minced
½ cup chopped cauliflower florets
¼ red bell pepper, chopped
One tablespoon minced celery stalk and leaves
One tablespoon minced fresh parsley
Three tablespoons sunflower seeds
Two tablespoons favorite homemade dressing
Salt and freshly ground black pepper to taste

Directions

I combine the romaine, cucumber, carrot, green onions, cauliflower, bell pepper, celery, parsley, and sunflower seeds in a large bowl.
I drizzle the dressing over the salad and toss everything until evenly coated.
I season with salt and pepper to taste and serve immediately.

Servings and timing

This recipe yields six servings. Prep time is about 15 minutes, and there’s no cooking required.

Variations

I like to customize the salad by:

Swapping sunflower seeds with pumpkin seeds or chopped nuts for a different crunch.
Adding other colorful veggies like shredded red cabbage, grape tomatoes, or chopped jicama.
Mixing in legumes such as chickpeas or white beans for extra protein and fiber.

storage/reheating

I find this salad best eaten fresh. If I need to store it:

I keep the vegetables separate from the dressing in airtight containers in the refrigerator.
With dressing added, I eat it the same day to preserve crispness.
If stored without dressing, it stays fresh for up to 1 to 2 days, though I prefer it same-day.

FAQs

What kind of dressing works best with this salad?

I typically use my favorite homemade vinaigrette or a light creamy dressing—just about two tablespoons per serving brings in flavor without overpowering the fresh veggies.

Can I make this salad ahead of time?

I can chop the vegetables a day in advance and refrigerate them separately. I add dressing just before eating to keep everything crisp.

Will the salad wilt if left at room temperature?

I try to serve it right after tossing. If left out for more than an hour, especially in warmer conditions, the lettuce may soften.

Can I add protein to make it a full meal?

Yes—I often toss in chickpeas, white beans, or even cubed tofu for added protein and heartiness.

Is the nutrition really only 59 calories per serving?

Yes. Each serving has about 59 calories, 4 g fat, 5 g carbs, and 2 g protein, making it a light yet satisfying choice.

Conclusion

I created this Whole Plant Chopped Salad to be simple, nourishing, and flexible—a go-to when I want something fresh and easy with minimal fuss. The chopped veggies deliver texture and nutrition, the sunflower seeds add crunch, and the dressing ties it all together. I love how it scales for a crowd or serves as a light personal meal.