This Crispy Vegetarian Spring Roll Salad is the perfect fusion of texture and flavor. Whether you’re looking for a light lunch, a hearty dinner, or a meal-prep option, this dish is wholesome, satisfying, and easy to make. Inspired by the Vietnamese dish Bún Chả Giò Chay, this recipe is plant-based, gluten-free adaptable, and perfect for meal prep!

Ingredients

For the Crispy Vegetarian Spring Rolls:

• 12 rice paper wrappers
• 200g (7oz) firm tofu, crumbled
• ½ cup shredded carrots
• ½ cup glass noodles (vermicelli), softened & chopped
• ¼ cup wood ear mushrooms or shiitake, finely chopped
• 2 tbsp green onions, chopped
• 1 tbsp soy sauce (or tamari for gluten-free)
• ½ tsp black pepper
• 1 tsp sesame oil
• 1 tsp sugar
• Vegetable oil for frying

For the Salad Base:

• 2 cups mixed greens (lettuce, watercress, or arugula)
• ½ cup fresh herbs (mint, cilantro, Thai basil)
• ½ cup pickled carrots & daikon (optional)
• ½ cup cooked vermicelli noodles (optional, for a heartier meal)

For the Vegan Dressing:

• ¼ cup soy sauce (or tamari for gluten-free)
• 2 tbsp lime juice
• 1 tbsp sugar or maple syrup
• ¼ cup warm water
• 1 clove garlic, minced
• 1 small red chili, finely sliced (optional)

Instructions

Step 1: Prepare the Spring Roll Filling

1. In a bowl, mix together crumbled tofu, shredded carrots, glass noodles, mushrooms, green onions, soy sauce, pepper, sesame oil, and sugar.
2. Let the filling sit for 10 minutes to absorb flavors.

Step 2: Roll the Spring Rolls

1. Dip a rice paper wrapper in warm water for 5-10 seconds until soft.
2. Place about 1 tbsp of filling in the center, fold in the sides, and roll tightly.
3. Repeat until all rolls are wrapped.

Step 3: Fry the Spring Rolls

1. Heat vegetable oil in a pan over medium heat.
2. Fry the rolls until golden brown and crispy, about 4-5 minutes per side.
3. Drain on a paper towel to remove excess oil.

Step 4: Prepare the Vegan Dressing

1. In a small bowl, whisk together soy sauce, lime juice, sugar, warm water, garlic, and chili.
2. Stir until the sugar dissolves completely.

Step 5: Assemble the Salad

1. Arrange the mixed greens, fresh herbs, and pickled vegetables in a bowl.
2. Optionally, add vermicelli noodles for a more filling meal.
3. Place the crispy vegetarian spring rolls on top and drizzle with Dressing.
4. Garnish with extra herbs and chili slices for added flavor.

Serving & Storage Tips

⭐ Best Served Fresh – Enjoy while the spring rolls are hot and crispy!
⭐ Meal Prep Friendly – Store the salad and spring rolls separately and reheat before serving.
⭐ Air Fryer Option – Cook at 375°F (190°C) for 10 minutes, flipping halfway.

Are you looking for a nutritious, vibrant, and delicious meal prep idea? This Rainbow Lentil Salad is packed with plant-based protein, fiber, and essential vitamins to keep you energized throughout the week. Plus, it’s vegan, gluten-free, and meal-prep friendly!

✔ High-Protein & Fiber-Rich – Lentils provide plant-based protein and keep you full for hours.
✔ Colorful & Nutritious – A variety of veggies offer essential vitamins and antioxidants.
✔ Perfect for Meal Prep – Stays fresh in the fridge for up to 4 days.
✔ Vegan & Gluten-Free – A wholesome meal for everyone!

Ingredients

For the Salad:

• 1 cup cooked lentils (green or brown)
• ½ cup cooked red or black rice
• ½ cup corn kernels
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ cup black olives, sliced
• 2 tbsp green onions, chopped
• Fresh parsley for garnish

For the Dressing:

• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• ½ tsp garlic powder
• Salt & black pepper to taste

Instructions

Step 1: Cook the Lentils and Rice

• Rinse 1 cup of lentils and cook them in boiling water for about 20 minutes until tender. Drain and let cool.
• Cook ½ cup of red or black rice according to package instructions. Let it cool.

Step 2: Prepare the Vegetables

• Chop the cucumbers, cherry tomatoes, black olives, and green onions into bite-sized pieces.
• Drain ½ cup of corn kernels (if using canned).

Step 3: Make the Dressing

• In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper.

Step 4: Assemble the Meal Prep Bowls

• Divide the lentils, rice, corn, cucumbers, tomatoes, olives, and green onions evenly into three meal prep containers.
• Drizzle the dressing over each bowl and garnish with fresh parsley.

Step 5: Store & Enjoy

• Store in airtight containers in the fridge for up to 4 days.
• Enjoy cold or at room temperature!

Meal Prep Tips & Variations

• Add More Protein – Toss in chickpeas, tofu, or grilled tempeh.
• Switch the Grain – Use quinoa, bulgur, or brown rice instead of black rice.
• Spice it Up – Add a pinch of chili flakes or cumin for extra flavor.
• Make It Creamy – Drizzle with tahini or add avocado before serving.

This Rainbow Lentil Salad is a perfect balance of protein, fiber, and vibrant veggies, making it ideal for meal prep. It’s a healthy, filling, and colorful dish that will brighten up your lunch routine!

This vibrant dish features grilled salmon skewers marinated in a smoky-spiced blend, served over fragrant herbed basmati rice, and paired with a fresh Mediterranean-style salsa. The dish is finished with a creamy yogurt drizzle and a bold red pepper sauce for extra depth of flavor.

Ingredients

For the Salmon Skewers:

• 2 salmon fillets, cut into 1.5-inch cubes
• 1 red bell pepper, cut into chunks
• 1 zucchini, sliced into rounds
• 1/2 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper (optional for heat)
• Wooden or metal skewers

For the Herbed Rice:

• 1 cup basmati rice, rinsed
• 2 cups water or vegetable broth
• 1 tablespoon butter or olive oil
• 2 tablespoons fresh cilantro or parsley, chopped
• 1/2 teaspoon salt

For the Mediterranean Salsa:

• 1 cup cherry tomatoes, diced
• 1/4 cup red onion, finely chopped
• 1 tablespoon fresh parsley or cilantro, chopped
• 1/2 tablespoon olive oil
• 1 teaspoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)

For the Red Pepper Sauce:

• 1 roasted red bell pepper (jarred or homemade)
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1 small garlic clove
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste

For Garnish:

• 2 tablespoons Greek yogurt (thinned with water for drizzling)
• 1 tablespoon sliced green onions or chives
• 1 teaspoon black sesame seeds (optional)

Instructions

1. Marinate and Skewer the Salmon

1. In a bowl, whisk together olive oil, lemon juice, smoked paprika, cumin, garlic powder, black pepper, salt, and cayenne.
2. Add salmon cubes, tossing to coat evenly. Let marinate for 20-30 minutes.
3. Thread the salmon, bell pepper, zucchini, and red onion onto skewers.

2. Cook the Herbed Rice

1. In a saucepan, bring water or vegetable broth to a boil. Add basmati rice and salt.
2. Reduce heat, cover, and simmer for 12-15 minutes, until the rice is tender.
3. Remove from heat, let sit for 5 minutes, then fluff with a fork and stir in butter and fresh herbs.

3. Prepare the Salsa

1. In a small bowl, mix diced tomatoes, red onion, parsley, olive oil, lemon juice, salt, and pepper.
2. Stir and let sit for 10 minutes to blend the flavors.

4. Make the Red Pepper Sauce

1. Blend roasted red pepper, olive oil, lemon juice, garlic, smoked paprika, salt, and pepper until smooth.
2. Set aside for serving.

5. Grill the Skewers

1. Heat a grill or grill pan over medium-high heat.
2. Cook skewers for 2-3 minutes per side, until the salmon is charred on the outside but tender inside.

6. Assemble and Serve

1. Spread herbed rice on a plate.
2. Place grilled salmon skewers on top.
3. Drizzle with yogurt and red pepper sauce.
4. Garnish with green onions and black sesame seeds.
5. Serve with a side of fresh salsa!

• Protein-packed & nutritious with salmon and fresh vegetables
• Bold Mediterranean flavors with smoky paprika, cumin, and fresh herbs
• Perfectly balanced—spiced salmon, cooling yogurt, and zesty salsa
• Easy to make & great for meal prep

Ingredients You’ll Need:

Here’s everything that goes into these delicious cookies:

• 2 ripe bananas, mashed
• 1 1/2 cups rolled oats (use gluten-free if needed)
• 1/4 cup almond butter or peanut butter (natural, unsweetened)
• 1/4 cup dark chocolate chips (dairy-free if necessary)
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon

Optional Add-Ins: Chopped nuts, dried cranberries, raisins, or shredded coconut.

Got a pantry staple you’d like to add? Share your ideas in the comments so others can try them too!

Instructions:

Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

Step 2: Mix the Dough

• Mash the bananas in a large mixing bowl until smooth.
• Stir in the almond butter, vanilla extract, and cinnamon until well combined.
• Add the oats and mix until you have a thick, sticky dough. Fold in chocolate chips and any additional mix-ins.

Step 3: Shape the Cookies
Scoop about 1-2 tablespoons of dough per cookie onto the baking sheet. Flatten slightly with a spoon, as these cookies won’t spread while baking.

Step 4: Bake
Bake for 12-15 minutes, or until the edges turn golden brown and the cookies feel firm to the touch. Allow to cool for 5 minutes on the baking sheet before transferring to a wire rack.

Step 5: Enjoy!
These cookies are best enjoyed fresh, but you can store them in an airtight container at room temperature for 3 days or in the fridge for up to a week.

The Healthy Choice:

• Bananas provide natural sweetness, potassium, and fiber.
• Oats are heart-healthy and help keep you full.
• Almond Butter adds protein and healthy fats, making these cookies more satisfying.
• Dark Chocolate Chips bring antioxidants and just the right amount of indulgence!

These Banana Oatmeal Cookies prove that dessert can be both delicious and healthy! Perfect for anyone who loves simple, wholesome recipes that don’t compromise on flavor.

What’s your go-to healthy dessert? Let me know in the comments so we can inspire each other to keep snacking smart!