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3 Flavorful Non-Leafy Green Salads

Published June 16, 2019
3 minute read
A bowl filled with cooked bok choy and other greens, topped with sesame seeds and served with chopsticks beside it, resembles a delicious twist on traditional green salads. The bowl is placed on a dark cloth on a light surface. MyFitnessPal Blog
Published June 16, 2019
3 minute read
In This Article

If leafy green salads leave you wanting something more, look no further than these three non-leafy green salads. Full of extra crunch, nutrients and flavors, they’re so much more than your ordinary mixed greens.

Sauteéd Bok Choy With Ginger and Sesame

Ingredients

  • 2 tablespoons toasted sesame oil
  • 1 2-inch (5cm) piece ginger, peeled and thinly sliced
  • 8 baby bok choy (about 1 pound or 225g), quartered lengthwise
  • 4 stalks of celery, cleaned, trimmed of leaves and diced
  • 1 cup (150g) green beans, sliced
  • 1/4 cup (59ml) fresh grapefruit juice or lime juice
  • 1 tablespoon Bragg’s Liquid Aminos
  • Kosher salt and freshly ground pepper, to taste
  • Toasted sesame seeds (for serving)
  • 1 tablespoon ume plum vinegar (optional)

Directions

Heat oil in a medium pot over medium heat. Cook ginger, stirring occasionally, until golden brown, about 3 minutes. Add celery and green beans and sauté until tender, about 3 minutes. Then add bok choy, cover with lid and let steam until just wilted, about 3 minutes. Uncover and let cool.

Drain any excess liquid then toss the vegetables with the juice and soy in a large bowl, and season with salt and pepper. Sprinkle with toasted sesame seeds, drizzle with ume vinegar and serve.

Serves: 4 | Serving Size: 1 cup

Nutrition (per serving): Calories: 94; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 509mg; Carbohydrate: 7g; Dietary Fiber: 1g; Sugar: 1g; Protein: 2g

Snap Pea and Asparagus Salad

Ingredients

  • 1/4 cup (75g) raw pistachios, coarsely chopped
  • 1 1/2 cups (265g) snow peas, sliced thinly
  • Kosher salt, to taste
  • 1 small shallot, finely chopped
  • 2 tablespoons champagne or white wine vinegar
  • Freshly ground black pepper, to taste
  • 1/3 cup (78ml) olive oil
  • 1 bunch asparagus, sliced thinly lengthwise on a mandoline
  • 2 cups (40g) trimmed pea shoots or arugula
  • 1/2 cup (15g) mint leaves
  • 2 tablespoons tarragon leaves
  • 2 tablespoons chive or radish blossoms (optional)

Directions

Preheat oven to 350°F (177°C). Toast pistachios on a rimmed baking sheet, tossing occasionally, until fragrant but not browned, 5–8 minutes. Let cool.

Combine shallot and vinegar in another small bowl; season with salt and pepper and set aside at least 10 minutes. Whisk oil into shallot mixture; season vinaigrette with salt and pepper.

Combine beans, asparagus, pea shoots, mint and tarragon in a large bowl; add vinaigrette and pistachios and toss to combine. Transfer to a serving platter and top with chive blossoms, if using.

Serves: 4 | Serving Size: 1 cup

Nutrition (per serving): Calories: 267; Total Fat: 22g; Saturated Fat: 3g; Monounsaturated Fat: 15g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: 12g; Dietary Fiber: 5g; Sugar: 3g; Protein: 6g

Fresh Peas With Tangy Lemon-Yogurt Dressing

Ingredients

  • 3/4 cup (177ml) buttermilk
  • 3 tablespoons (53g) plain whole-milk Greek yogurt
  • 2 tablespoons fresh lemon juice
  • 1 small garlic clove, finely grated
  • Large pinch of kosher salt
  • 4 cups (352g) sugar snap peas, strings removed, thinly sliced
  • 2 tablespoons olive oil, plus more to taste
  • 1 teaspoon lemon zest, finely grated, plus more to taste
  • Flaky sea salt, to taste
  • Freshly ground black pepper, to taste

Directions

Whisk buttermilk, yogurt, lemon juice, garlic and a large pinch of kosher salt in a medium bowl. Toss sugar snap peas, 2 tablespoons olive oil and 1 teaspoon lemon zest in another medium bowl; season with sea salt and pepper. Pour dressing into a shallow bowl and pile sugar snap peas in the center. Drizzle with more oil, season with more pepper, and top with more lemon zest.

Serves: 4 | Serving Size: 1/2 cup

Nutrition (per serving): Calories: 184; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 204mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 6g; Protein: 5g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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