picnic recipe

Vegan Arugula and Peach Pasta Salad with Lemon Basil Dressing — The Most Refreshing Plant-Based Summer Salad You Will Make All Week

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Sweet, juicy peaches, peppery arugula, tender pasta, and a bright lemon basil dressing come together in this Vegan Arugula and Peach Pasta Salad, a dish that tastes like summer in a bowl. It is fresh, colorful, and perfectly balanced, with every bite delivering sweetness from ripe peaches, a peppery bite from arugula, creamy richness from toasted nuts and vegan feta, and a zingy dressing that ties it all together.

Pasta salad has a reputation for being heavy, mayo-laden, and forgettable. This one is the opposite. It is light, vibrant, and built around seasonal produce, with an olive oil and lemon dressing that keeps everything fresh rather than weighed down. Peaches bring natural sweetness that pairs beautifully with the pepper of arugula, a classic contrast that works as well in a salad as it does on a pizza or a cheese board.

The dressing is made from fresh basil, lemon juice, garlic, olive oil, and a little maple syrup, blended until smooth and bright green. It coats the pasta without making it greasy and keeps the salad moist even after sitting in the fridge. A handful of toasted pistachios or almonds adds crunch, and crumbled vegan feta or marinated tofu adds a tangy, salty creaminess.

This salad is perfect for picnics, barbecues, potlucks, and light weeknight dinners. It can be served chilled or at room temperature, and it holds up well for hours, which makes it a favorite for make-ahead entertaining.

This recipe is 100% vegan, easy to make gluten-free, and ready in 25 minutes.

Recipe Information

Prep TimeCook TimeTotal TimeServingsCalories
15 mins10 mins25 mins6~380 kcal

Ingredients

For the Salad

  • 12 oz (340g) short pasta such as fusilli, farfalle, or orecchiette
  • 3 ripe peaches, pitted and sliced into thin wedges
  • 4 cups (80g) baby arugula
  • ½ cup (60g) toasted pistachios, almonds, or pine nuts
  • ½ cup (80g) vegan feta, crumbled
  • ¼ cup (30g) thinly sliced red onion
  • ¼ cup fresh basil leaves, torn
  • 1 cup (150g) cherry tomatoes, halved (optional)

For the Lemon Basil Dressing

  • ⅓ cup (80ml) extra virgin olive oil
  • ¼ cup (60ml) fresh lemon juice
  • 1 cup (25g) packed fresh basil leaves
  • 1 small garlic clove
  • 1 tbsp maple syrup
  • 1 tsp Dijon mustard
  • ½ tsp salt
  • ¼ tsp black pepper
  • 1 tsp lemon zest

To Finish

  • Flaky sea salt
  • Freshly cracked black pepper
  • Balsamic glaze for drizzling
  • Chili flakes
  • Extra lemon wedges

Optional Additions

  • 1 can (400g) white beans or chickpeas for extra protein
  • Sliced cucumber
  • Grilled corn kernels
  • Avocado slices
  • Fresh mint leaves

Instructions

  1. Cook the pasta. Boil the pasta in generously salted water until just al dente, according to package directions. Drain and rinse under cold water until completely cooled. Drain well and toss with a teaspoon of olive oil to prevent sticking.
  2. Toast the nuts. Place the nuts in a dry skillet over medium heat and toast for 3–4 minutes, stirring often, until golden and fragrant. Let cool.
  3. Make the dressing. Blend the olive oil, lemon juice, basil, garlic, maple syrup, mustard, salt, pepper, and lemon zest in a blender or small food processor until smooth and bright green. Taste and adjust acidity and salt.
  4. Prepare the peaches. Slice the peaches into thin wedges. If they are not perfectly ripe, grill or sear for 1–2 minutes per side to bring out sweetness.
  5. Toss the pasta. In a large bowl combine the cooled pasta with about two thirds of the dressing and toss until evenly coated.
  6. Add the salad components. Add the red onion, tomatoes, and half of the nuts. Gently fold in the peaches and basil.
  7. Add the arugula. Just before serving, add the arugula and toss gently so it does not wilt.
  8. Finish and serve. Transfer to a serving platter or bowl. Top with crumbled vegan feta, the remaining nuts, and a drizzle of the remaining dressing. Finish with flaky salt, pepper, and a little balsamic glaze.

Pro Tips for the Best Pasta Salad

  • Choose ripe but firm peaches. Soft peaches turn mushy when tossed. Look for fruit that smells sweet and gives slightly under gentle pressure.
  • Rinse the pasta in cold water. This stops the cooking and keeps the pasta from clumping or turning gummy.
  • Dress the pasta while it is still slightly cool, not cold. It absorbs more flavor this way.
  • Add the arugula last. It wilts quickly and is best when freshly tossed.
  • Toast the nuts. Toasting deepens their flavor and adds satisfying crunch.
  • Taste and re-season before serving. Pasta absorbs dressing as it sits, so you may need an extra squeeze of lemon or pinch of salt.
  • Keep extra dressing on the side. This lets you refresh leftovers.

Why Peaches and Arugula Make a Great Pair

Sweet and peppery is one of the most successful flavor pairings in salad making. Ripe peaches provide juicy sweetness and a gentle floral aroma, while arugula brings a peppery, slightly bitter edge that keeps the dish from becoming cloying. The lemon basil dressing adds acidity and freshness that connect the two.

Peaches provide vitamin C, vitamin A, and potassium along with fiber and antioxidants. Arugula is a cruciferous vegetable, rich in vitamin K and glucosinolates, plant compounds studied for their health benefits. Nuts add healthy fats and protein, and olive oil contributes monounsaturated fat that supports heart health.

The result is a salad that feels light and refreshing while still being substantial enough to serve as a meal, with about 11 grams of plant-based protein per serving.

Flavor Variations

  • Grilled Peach Pasta Salad: Grill the peaches for smoky caramelized flavor.
  • White Bean Pasta Salad: Add cannellini beans for a heartier main dish.
  • Balsamic Peach Pasta Salad: Replace the lemon dressing with a balsamic vinaigrette for a deeper, tangier flavor.
  • Mint and Pea Pasta Salad: Add fresh peas and mint for a spring-inspired variation.

Nutritional Highlights (Per Serving)

CaloriesProteinCarbsFiberFat
~380 kcal11g50g5g16g

Storage

  • Refrigerator: Store in an airtight container for up to 3 days. Add the arugula fresh to leftovers for the best texture.
  • Dressing: Keeps in a sealed jar in the refrigerator for up to 5 days. Shake before using. The color may darken slightly.
  • Make ahead: Cook the pasta and mix the dressing up to 2 days in advance. Add the peaches, arugula, and nuts just before serving.
  • Not suitable for freezing: Fresh peaches and arugula lose their texture once frozen.

Frequently Asked Questions

Can I use canned peaches?

Fresh peaches are best, but well-drained canned peaches packed in juice (not syrup) work in a pinch. Pat them dry first.

What can I use instead of arugula?

Baby spinach, spring mix, or watercress work well. Arugula gives the signature peppery flavor, so expect a milder salad with other greens.

What can I use instead of vegan feta?

Use marinated tofu cubes, crumbled firm tofu with lemon and salt, or toasted chickpeas for protein and savory flavor.

Can I make this gluten-free?

Use your favorite gluten-free pasta and rinse well after cooking. Gluten-free pastas can be more fragile, so toss gently.

Can I serve this warm?

Yes. Toss the warm pasta with the dressing and peaches, then add arugula at the last moment. It becomes a lightly wilted warm salad.

How do I stop the peaches from browning?

Slice them just before serving, or toss with a little lemon juice. The dressing also helps protect them.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more fresh and easy vegan salads and bowls? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

October 7, 2022 by All Recipes Mains & Bowls 0

Vegan Grilled Cabbage Wraps with Chickpeas, Avocado and Lemon Tahini Sauce — The Most Fresh and Filling Plant-Based Lunch You Will Make All Week

vegan grilled cabbage wraps with chickpeas

Smoky, tender, and lightly charred, grilled cabbage leaves make a surprisingly perfect wrap. These Vegan Grilled Cabbage Wraps are filled with seasoned crispy chickpeas, creamy avocado, crunchy vegetables, and a drizzle of lemon tahini sauce, all rolled up in soft cabbage leaves that bring a gentle sweetness and satisfying bite. They are fresh, colorful, naturally gluten-free, and ready in about 30 minutes.

Cabbage is one of the most underrated vegetables in the kitchen. It is inexpensive, keeps for weeks, and transforms when exposed to heat. A few minutes on a hot grill or grill pan softens the leaves, brings out their natural sweetness, and adds a smoky char that makes them taste far more interesting than they look. Unlike tortillas, they add crunch, fiber, and vitamins instead of refined flour.

The filling is a balanced mix of textures and flavors. Chickpeas are tossed in smoky spices and roasted until crisp, then paired with ripe avocado, shredded carrot, cucumber, red onion, and fresh herbs. The lemon tahini sauce is creamy, tangy, and nutty, with just enough garlic to wake everything up, and it ties the wrap together without any dairy or mayo.

These wraps are versatile enough for lunch, dinner, or a party platter. Serve them warm off the grill, or make the components ahead for a picnic or packed lunch. They are light yet filling, with about 15 grams of plant-based protein per serving.

This recipe is 100% vegan, gluten-free, and ready in 30 minutes.

Recipe Information

Prep TimeCook TimeTotal TimeServingsCalories
15 mins15 mins30 mins4 (2 wraps each)~350 kcal

Ingredients

For the Cabbage Leaves

  • 1 large head green or savoy cabbage (8 large outer leaves)
  • 1 tbsp olive oil
  • ¼ tsp salt
  • Water for blanching

For the Crispy Spiced Chickpeas

  • 2 cans (800g) chickpeas, drained, rinsed, and patted dry
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • ½ tsp salt
  • ¼ tsp chili flakes
  • 1 tbsp lemon juice

For the Lemon Tahini Sauce

  • ¼ cup (60g) tahini
  • 3 tbsp lemon juice
  • 1 small clove garlic, grated
  • 3–5 tbsp cold water, to thin
  • 1 tsp maple syrup
  • ¼ tsp salt

For the Filling

  • 2 ripe avocados, sliced
  • 2 carrots, shredded
  • 1 cucumber, cut into thin matchsticks
  • ½ small red onion, thinly sliced
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup fresh cilantro or parsley, chopped
  • 2 tbsp toasted sesame or sunflower seeds

To Serve

  • Lemon wedges
  • Hot sauce or harissa
  • Vegan yogurt or sour cream
  • Pickled red onions
  • Extra tahini sauce on the side

Instructions

  1. Prepare the cabbage. Cut out the core of the cabbage with a small knife. Gently peel off 8 large outer leaves, keeping them intact. Bring a large pot of water to a boil.
  2. Blanch the leaves. Submerge the leaves in the boiling water for 1–2 minutes until just pliable. Transfer to a bowl of ice water, then drain and pat very dry. Shave down any thick center ribs with a knife so the leaves roll easily.
  3. Roast the chickpeas. Preheat the oven to 425°F (220°C). Toss the dry chickpeas with the oil, paprika, cumin, garlic powder, salt, and chili flakes on a baking sheet. Roast for 20–25 minutes, shaking the pan once, until crisp and golden. Toss with lemon juice.
  4. Make the sauce. Whisk the tahini, lemon juice, garlic, maple syrup, and salt together. Add cold water a tablespoon at a time until the sauce is smooth, creamy, and pourable.
  5. Grill the leaves. Brush the leaves lightly with olive oil and sprinkle with salt. Heat a grill or grill pan to medium-high and grill for 1–2 minutes per side until lightly charred and tender.
  6. Prep the fillings. While the chickpeas roast, slice the avocado, shred the carrot, cut the cucumber, and slice the onion and tomatoes.
  7. Assemble the wraps. Lay a grilled leaf flat, rib side down. Spoon a few crispy chickpeas near the base, then add avocado, carrot, cucumber, onion, tomatoes, and herbs. Drizzle generously with tahini sauce.
  8. Roll. Fold in the sides, then roll up tightly from the base like a burrito. Secure with a toothpick if needed.
  9. Serve. Slice in half and serve right away with lemon wedges, extra sauce, and hot sauce.

Pro Tips for the Best Cabbage Wraps

  • Pick big, pliable outer leaves. Savoy cabbage leaves are softer and easier to roll. Green cabbage also works well.
  • Shave the thick rib. This makes the leaf flexible and easy to roll without tearing.
  • Dry the leaves well. Water prevents charring and makes the wraps soggy.
  • Dry the chickpeas thoroughly. Dry chickpeas crisp up in the oven. Pat them with a towel before roasting.
  • Do not overfill. About ½ cup of filling per wrap rolls neatly.
  • Make extra sauce. The tahini sauce is great on everything and keeps for a week.
  • Grill briefly. A short time on the grill adds smoke and char while keeping the leaf tender and flexible.

Why Cabbage Makes a Great Wrap

Cabbage leaves are sturdy, slightly sweet, and mild enough to complement bold fillings. Their large, cup-like shape holds ingredients well, and gentle heat softens them without making them mushy. A quick char on the grill adds a smoky depth while keeping some crunch.

Nutritionally, cabbage is a cruciferous vegetable rich in vitamin C, vitamin K, and fiber, and contains glucosinolates, compounds studied for their potential health benefits. Chickpeas provide plant protein and fiber, avocado adds healthy monounsaturated fats and potassium, and tahini contributes calcium, iron, and healthy fats.

Because there is no bread or tortilla, these wraps are naturally gluten-free and lower in refined carbohydrates, while still being filling thanks to the protein and fat in the filling.

Flavor Variations

  • Buffalo Chickpea Wraps: Toss the chickpeas in buffalo sauce and serve with a cool vegan ranch.
  • Teriyaki Tofu Wraps: Swap the chickpeas for crispy teriyaki tofu and add edamame and pickled ginger.
  • Mediterranean Wraps: Add hummus, olives, cucumber, and a sprinkle of vegan feta.
  • Taco-Style Wraps: Fill with seasoned black beans, corn, salsa, and guacamole.

Nutritional Highlights (Per Serving)

CaloriesProteinCarbsFiberFat
~350 kcal15g42g14g15g

Storage

  • Refrigerator: Store wraps in an airtight container for up to 2 days. They are best fresh, but still good cold.
  • Components: Store the cabbage leaves, chickpeas, sauce, and vegetables separately for up to 4 days and assemble when ready.
  • Chickpeas: Crispy chickpeas soften as they sit. Re-crisp in a hot oven for 5 minutes.
  • Tahini sauce: Keeps for 7 days in the refrigerator. Thin with water if it thickens.

Frequently Asked Questions

Can I make these without a grill?

Yes. Use a grill pan, a hot skillet, or the broiler for 1–2 minutes per side. You can also serve the blanched leaves without grilling.

Which cabbage works best?

Savoy cabbage is the most flexible and easiest to roll. Green cabbage works well too, and napa cabbage is tender and mild.

Why are my cabbage leaves tearing?

They may be under-blanched or too thick at the rib. Blanch for a full 1–2 minutes and shave down the thick center rib before rolling.

Can I make these ahead for lunch?

Yes. Prepare all the components and store them separately. Assemble just before eating, or wrap tightly in parchment paper for a packed lunch.

Can I use something other than chickpeas?

Use crispy tofu, tempeh, lentils, black beans, or grilled mushrooms. Each pairs well with the lemon tahini sauce.

Are these wraps gluten-free?

Yes, as long as your seasonings and sauces are gluten-free. There is no bread or tortilla.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more fresh and easy vegan lunches and dinners? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

September 29, 2022 by All Recipes Mains & Bowls 0

Vegan Watermelon Feta Salad with Marinated Tofu Feta, Fresh Mint and Lime — The Most Refreshing Plant-Based Salad You Will Make All Week

WATERMELON FETA SALAD

Juicy, sweet watermelon cubes, salty and tangy vegan feta, cool cucumber, red onion, and a flurry of fresh mint, all tossed in a bright lime and olive oil dressing. This Vegan Watermelon Feta Salad is the ultimate summer salad: sweet, salty, crunchy, and cooling in every bite, ready in just 15 minutes with no cooking at all.

The “feta” is made from firm tofu marinated in lemon juice, apple cider vinegar, olive oil, garlic, oregano, and a little nutritional yeast. After about 30 minutes it turns tangy, salty, and crumbly, just like the real thing, and soaks up all the flavor of the marinade. It is a simple trick that makes this salad completely dairy-free without losing the contrast that makes watermelon and feta such a classic pair.

A light dressing of lime juice, olive oil, and a touch of maple syrup brings it all together, while a sprinkle of black pepper and flaky salt makes the watermelon taste even sweeter. Fresh mint adds a cooling lift, and toasted pumpkin seeds give a bit of crunch.

Serve it as a side dish at barbecues and picnics, a light lunch, or a refreshing starter for a warm-weather dinner. It is easy to scale up for a crowd and always disappears first at a potluck.

This recipe is 100% vegan, gluten-free, dairy-free, and ready in 15 minutes plus marinating time.

Recipe Information

Prep TimeMarinate TimeTotal TimeServingsCalories
15 mins30 mins45 mins4~210 kcal

Ingredients

For the Marinated Tofu Feta

  • 200g extra-firm tofu, pressed for 10 minutes
  • 2 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp olive oil
  • 1 tbsp nutritional yeast
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper

For the Salad

  • 5 cups (about 700g) seedless watermelon, cut into bite-size cubes
  • 1 large cucumber, diced
  • ¼ small red onion, very thinly sliced
  • ¼ cup (10g) fresh mint leaves, torn
  • 2 tbsp toasted pumpkin seeds

For the Lime Dressing

  • 3 tbsp extra virgin olive oil
  • 2 tbsp lime juice
  • 1 tsp maple syrup
  • ¼ tsp salt
  • Freshly cracked black pepper

To Serve

  • Flaky sea salt
  • Extra mint leaves
  • Lime wedges

Optional Additions

  • Chopped fresh basil
  • Kalamata olives
  • Pinch of chili flakes
  • Balsamic glaze drizzle

Instructions

  1. Make the feta. Crumble the pressed tofu into chunky pieces with your hands. Mix the lemon juice, vinegar, olive oil, nutritional yeast, oregano, garlic powder, salt, and pepper in a bowl, add the tofu, and toss gently. Marinate for at least 30 minutes in the fridge, or up to overnight.
  2. Chill the watermelon. Cut the watermelon into cubes and keep it in the fridge until serving, since the salad is best very cold.
  3. Soak the onion. Place the sliced red onion in cold water for 5 minutes, then drain. This softens the sharp flavor.
  4. Make the dressing. Whisk together the olive oil, lime juice, maple syrup, salt, and pepper.
  5. Assemble. Combine the watermelon, cucumber, and onion in a large bowl or platter. Drizzle with the dressing and toss gently.
  6. Top and serve. Scatter the marinated tofu feta, torn mint, and pumpkin seeds over the top. Finish with flaky salt and serve right away.

Pro Tips for the Best Watermelon Feta Salad

  • Use a ripe, cold watermelon. It should feel heavy for its size and taste sweet.
  • Press the tofu well. Drier tofu crumbles like feta and absorbs more marinade.
  • Marinate for at least 30 minutes. The longer it sits, the tangier it gets.
  • Dress the salad right before serving. Watermelon releases water, which can make the salad soggy.
  • Soak the onion. It takes the harshness out of raw onion.
  • Tear the mint, do not chop it. This keeps it from bruising and turning dark.
  • Add the salt at the end. Flaky salt on top brings out the sweetness.

Why This Salad Is a Summer Favorite

Watermelon is about 92% water, which makes it hydrating, and it provides vitamin C, vitamin A, and lycopene, an antioxidant. Cucumber adds more water and crunch, while mint brings a cooling flavor and freshness.

Tofu feta supplies plant protein and calcium, and pumpkin seeds add magnesium, zinc, and healthy fats. A serving provides about 9 grams of protein and 3 grams of fiber, which makes it light yet satisfying. It is also low in saturated fat and cholesterol free.

Flavor Variations

  • Cashew Feta Version: Blend soaked cashews with lemon juice, nutritional yeast, and salt for a creamier feta.
  • Spicy Watermelon Salad: Add sliced jalapeño and a pinch of chili flakes.
  • Balsamic Watermelon Salad: Drizzle with balsamic glaze and add fresh basil.
  • Grilled Watermelon Salad: Grill thick watermelon wedges for a smoky, caramelized flavor.

Nutritional Highlights (Per Serving)

CaloriesProteinCarbsFiberFat
~210 kcal9g20g3g12g

Storage

  • Refrigerator: The salad is best fresh. Store leftovers in an airtight container for up to 1 day, though the watermelon will release water.
  • Tofu feta: Store separately for up to 5 days in its marinade.
  • Make ahead: Marinate the tofu up to 2 days ahead and chop the vegetables just before serving.
  • Not suitable for freezing.

Frequently Asked Questions

How do I keep the salad from getting watery?

Dress it right before serving and drain any extra liquid from the watermelon cubes.

Can I use store-bought vegan feta?

Yes. Any vegan feta works. Add it just before serving.

Can I make the tofu feta ahead?

Yes. It keeps for up to 5 days in the marinade and tastes better after a day.

Can I use other melons?

Yes. Cantaloupe or honeydew work, but watermelon gives the best contrast with the salty feta.

Can I make it nut-free?

Yes. The recipe is nut-free as written. Use sunflower seeds instead of pumpkin seeds for a different crunch.

What can I serve with it?

Grilled vegetables, veggie burgers, falafel, or a pasta salad all work well.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more fresh vegan salads? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

September 7, 2022 by All Recipes Mains & Bowls 0