This meal salad with poppy seed dressing has everything your body wants and needs right now! You don't often hear someone say they are craving a salad, but this is one we crave often. And the best part is that it actually fills you up.
This summer salad is on repeat in my house along with chicken Caesar salad wraps (you can use store-bought dressing or make your own Caesar salad dressing), and fills me up with all the nutrients I need for those long, hot, outdoor summer days.
The Inspiration Behind this Salad
Created from the wonderful memory of Intermezzo's famous tossed green salad in Berkeley, CA before they sadly burned down. It's memory will live on through this amazing salad. [UPDATE: Intermezzo has reopened as Cafe Mezzo!]
What is in the Dressing?
This salad really has it all. For the dressing, you will need:
- ¼ cup greek yogurt
- ¼ cup vegan mayonnaise
- ¼ cup apple cider vinegar
- 1 tablespoon white or turbinado sugar
- 1 tablespoon poppy seeds
- 1 teaspoon dijon mustard
- ½-1 teaspoon grated yellow onion or shallot
And here is what you will need for the whole salad:
I love to serve this salad in a way that everyone gets to pick what they want like in the picture below. To do so, mix the dressing into the lettuce, carrots, cabbage, and sprouts. You can top this mixed salad with the rest of the ingredients.
More Salad, Please!
Here are some of my other favorite salads and dressings.
- Tofu Summer Salad Rolls with Strawberry Dressing
- Herb Salad with Pomegranate Miso Dressing
- Persimmon & Goat Cheese Radicchio Salad with Pomegranate Molasses Vinaigrette
Meal Salad with Poppy Seed Dressing
Ingredients
- 2-3 heads romaine chopped
- ½ small head purple cabbage sliced/shredded
- 2 large carrots thinly sliced
- 1 pint cherry tomatoes sliced in half
- 2 avocados pitted and sliced
- 4 eggs poached, soft boiled, or hard boiled
- 1 pint sprouts
- 1 english cucumber peeled and sliced
- 1 can black beans or kidney beans drained and rinsed well
- 1 can chickpeas drained and rinsed well
- Optional: Croutons
Poppy Seed Dressing:
- ½-1 teaspoon microplaned yellow onion or shallot
- ¼ cup greek yogurt
- ¼ cup vegan mayonnaise
- ¼ cup apple cider vinegar
- 1 tablespoon white or turbinado sugar
- 1 tablespoon poppy seeds
- 1 teaspoon dijon mustard
Instructions
- Mix all the ingredients for the dressing well.
- Mix the romaine, purple cabbage, and carrots in a large bowl with the dressing. Mix well. Add the croutons.
- Mix the beans.
- Assemble your salad and enjoy!
Video
Notes
Nutrition
This post was originally published in April of 2017, but was republished with new photos, step by step instructions, and tips August of 2020.
Jacqueline Debono
This salad really is a meal and I loved the poppy dressing. Think I'm going to be craving salad from now on!
Candice
That makes me so happy to hear, Jacqueline!
Gunjan
What a perfect timing. I was just writing my grocery lust and was looking for salad ideas for meal prep and I came across your recipe. Kept well and prepped all the parts in advance. Dressed before serving. Great. Thanks for sharing.
Candice
I am so glad to hear it, Gunjan!
Marisa F. Stewart
We are those type of people who DO crave salads. I saw the color and the ingredients and I had to duplicate it. It was so delicious and we LOVED the dressing. Not too sweet. I complimented all the veggies perfectly. We felt so good after we ate it for lunch. It was satisfying and we kew it was a good meal choice for us.
Candice
That makes me so happy to hear, Marisa!
Paula
Looks absolutely stunning, this salad. I do love large, filling salads with all the things. It's a favorite here!
Candice
Glad to hear it, Paula!
Heidy
Bravo on making a hearty salad recipe that I really enjoy that's healthy and refreshing tasting. This meal salad with poppy seed dressing has to be handsdown one of the B-E-S-T darn salads I have had in years. I could eat this everyday for dinner and be a happy girl!
Heidy
Candice
Thank you so much for sharing this with me, Heidy... you just made my day! I feel the same way... it's a salad I actually crave!
Shelley
I guess I'm another of those rare people who actually do TOTALLY crave salads - and this one's a beauty! A terrific meal salad that can fill you up - plenty of protein! - without even adding meat. So much nutrition ... and a feast for both the eyes and the body!
Candice
That makes me so happy to hear! Yay for craving salads!
Lori
This is absolutely everything I need right now! The salad and dressing are incredible! I cannot wait to make again!
Candice
I'm so glad to hear it, Lori!
Sharon
This is a delicious healthy salad that is perfect for meatless Mondays. The poppyseed dressing is the perfect topping for this salad too.
Candice
Glad to hear you liked the combo, Sharon!
Jenniffer mandemaker
I desperately need to know where Candace Walker got her shelves in her kitchen:)
Candice
Hi Jenniffer... I sent you an email! They are unfinished Doug fir 2x12s... we didn't put them in ourselves, but I'm sure you can easily get something similar.