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    Home » Recipes » Salad

    Meal Salad with the BEST Poppy Seed Dressing

    Published: Aug 28, 2020 Modified: Aug 28, 2020 by Candice

    JUMP TO RECIPE PIN RECIPE

    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.

    Top view of a meal salad with jammy eggs and poppyseed dressing.

    This summer salad is on repeat in my house, and fills me up with all the nutrients I need for those long, hot, outdoor summer days. We're so used to have a salad just because it's healthy. Now you get to have a salad because it is what you are craving.

    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:

    Flatlay of ingredients for meal salad with poppyseed dressing.

    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.

    Top view of a meal salad with ingredients separated for easy picking.

    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
    Print Recipe
    5 from 17 votes

    Meal Salad with Poppy Seed Dressing

    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 is actually fills you up.
    Prep Time20 mins
    Cook Time10 mins
    Total Time30 mins
    Course: Main Course, Salad
    Cuisine: American
    Servings: 4
    Calories: 456kcal
    Author: Candice

    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

    The dressing keeps in the refrigerator for 2 days.

    Nutrition

    Calories: 456kcal | Carbohydrates: 35g | Protein: 17g | Fat: 30g | Saturated Fat: 4g | Cholesterol: 164mg | Sodium: 242mg | Potassium: 1441mg | Fiber: 13g | Sugar: 14g | Vitamin A: 8710IU | Vitamin C: 111mg | Calcium: 207mg | Iron: 4.8mg
    Did you try this recipe?Don't forget to leave a rating and/or comment! And tag @ProportionalPlate on TikTok or Instagram... I'd love to see what you're making.

    This post was originally published in April of 2017, but was republished with new photos, step by step instructions, and tips August of 2020.

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    1. Jacqueline Debono

      September 07, 2020 at 2:06 am

      5 stars
      This salad really is a meal and I loved the poppy dressing. Think I'm going to be craving salad from now on!

      Reply
      • Candice

        September 08, 2020 at 8:04 am

        That makes me so happy to hear, Jacqueline!

        Reply
    2. Gunjan

      September 06, 2020 at 4:00 pm

      5 stars
      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.

      Reply
      • Candice

        October 09, 2020 at 8:08 am

        I am so glad to hear it, Gunjan!

        Reply
    3. Marisa F. Stewart

      September 04, 2020 at 1:19 pm

      5 stars
      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.

      Reply
      • Candice

        September 08, 2020 at 8:05 am

        That makes me so happy to hear, Marisa!

        Reply
    4. Paula

      September 03, 2020 at 10:40 am

      5 stars
      Looks absolutely stunning, this salad. I do love large, filling salads with all the things. It's a favorite here!

      Reply
      • Candice

        September 14, 2020 at 2:19 pm

        Glad to hear it, Paula!

        Reply
    5. Heidy

      September 03, 2020 at 6:04 am

      5 stars
      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

      Reply
      • Candice

        September 04, 2020 at 8:45 am

        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!

        Reply
    6. Shelley

      September 03, 2020 at 4:04 am

      5 stars
      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!

      Reply
      • Candice

        September 04, 2020 at 8:45 am

        That makes me so happy to hear! Yay for craving salads!

        Reply
    7. Lori

      September 02, 2020 at 12:33 pm

      5 stars
      This is absolutely everything I need right now! The salad and dressing are incredible! I cannot wait to make again!

      Reply
      • Candice

        September 14, 2020 at 2:19 pm

        I'm so glad to hear it, Lori!

        Reply
    8. Sharon

      September 02, 2020 at 12:19 pm

      5 stars
      This is a delicious healthy salad that is perfect for meatless Mondays. The poppyseed dressing is the perfect topping for this salad too.

      Reply
      • Candice

        September 04, 2020 at 8:46 am

        Glad to hear you liked the combo, Sharon!

        Reply
    9. Jenniffer mandemaker

      August 27, 2020 at 3:00 pm

      I desperately need to know where Candace Walker got her shelves in her kitchen:)

      Reply
      • Candice

        August 28, 2020 at 7:02 am

        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.

        Reply

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    Meet Candice

    On this blog, I get to share the food that I love, and get to enjoy in my own home. My Persian Jewish heritage influences most of my recipes, and my travels inspire them. And I'm sure you'll notice my love for everything matcha. Welcome, and enjoy!

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    Meet Candice

    On this blog, I get to share the food that I love, and get to enjoy in my own home. My Persian Jewish heritage influences most of my recipes, and my travels inspire them. And I'm sure you'll notice my love for everything matcha. Welcome, and enjoy!

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