Three Vegan Salads

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Here are three delicious vegan salads:

Fry's Veggie Salad


1 box of Fry's Vegetarian chunky strips or chicken-style strips
¼ cup sweet chilli sauce
½ washed and sliced iceberg lettuce
½ English cucumber, sliced into thin strips
1 peeled and sliced avocado
1 carrot, peeled and sliced into strips
1 red pepper, de-pipped and sliced thinly
Sauce to spread on your salad (e.g. pesto or hummus, and sweet chilli sauce)

Cooking Instructions

  • Fry the vegetarian strips in a little oil for 8 minutes. After 5 minutes add the sweet chilli sauce.

  • Warm the wraps as per the packet instructions and spread with the sauce of your choice.

  • Place the lettuce, cucumber strips, avocado, carrots and red pepper on a large lettuce leaf on the plates and top with the strips, and enjoy.

  • Wrap can be replaced with a large lettuce leaf, if preferred.

Mango, Pepper and Red Kidney Bean Salad

An easy and rather intriguing salad mixture of sweet mango, bell pepper and kidney beans, spiced with fresh chillies and spring onion. The salad is finished with a splash of zingy lime or lemon juice.


400g can red kidney beans (or any other beans that may be available)
1 mango
1 red bell pepper
olive oil
2-3 spring onions
Sweet chilli sauce
Lime or lemon juice
Fresh mint or coriander
Salt and pepper


  • Rinse and drain a can of red kidney beans and combine with a diced mango, a chopped red bell pepper, 2 or 3 spring onions and some sweet chili sauce.

  • Drizzle with olive oil, lime or lemon juice, salt and pepper.

  • Then toss with some fresh mint or coriander.

Roasted Beetroot Salad with Pecans

The beetroot, also known as the table beet, garden beet, red beet or sometimes simply as beet, is one of the many cultivated varieties of beets and arguably the most commonly encountered variety in South Africa.

The usually deep-red roots of beetroot are rich in the nutrient betaine, which is important for cardiovascular health. The beet root is also high in choline, folic acid, iodine, manganese, organic sodium, potassium and fibre.

Pecans are a good source of protein and unsaturated fats. Like walnuts (which pecans resemble), pecan nuts are rich in omega-6 fatty acids, although they contain about half as much omega-6 as walnuts.


9 small to medium red and/or yellow beetroots
1 Tbsp vegan margarine (Blossom)
1 cup raw pecan nuts
2½ Tbsp maple-flavoured syrup
½ cup crumbled firm tofu
Salt & pepper

¼ cup white balsamic vinegar
1 tsp Dijon mustard
3/4 cup olive oil
3 Tbsp chopped chives
Salt and pepper

Cooking Instructions

  • Preheat the oven to 200°C.

  • Wash and dry the beetroots and place in an oven-proof casserole dish. Bake from 45 minutes to 1 hour, or until the beets are tender when pierced with a knife. Allow to cool, then cut off each end and peel.

  • To prepare the pecan nuts, heat the margarine until sizzling in a frying pan over medium heat and then add the nuts. Cook the pecans for about 2 minutes, shaking the pan a few times while they cook. Add the maple syrup and season with salt and pepper. Remove from the heat and set aside.

  • To make the dressing, add all of the ingredients into a bowl and whisk until smooth.

  • To assemble the salad, slice the beetroots and arrange them on 4 plates. Sprinkle with the pecan nuts and crumble the tofu over the beets. Whisk the dressing once more, and then drizzle some over each plate. Serve immediately.