Mediterranean Salad with Cucumber-Dill Dressing

Mediterranean Salad with Cucumber-Dill Dressing

Dairy-free Cucumber-Dill Dressing is the perfect companion to this plant-based Mediterranean salad. A traditional Mediterranean salad will be heavy with olive oil, but this oil-free version allows the flavors of the peppers, olives, tomatoes, cucumber, and dill to really shine.

You can mix up the greens, vegetables, or beans as you choose. I used spinach, but arugula, chard, or kale will work fine. Try adding different peppers, mushrooms, kidney beans, quinoa, or hearts of palm.

I used soaked cashew nuts to give the dressing its creamy texture, but you can substitute plant-based yogurt if you choose.

Here’s my favorite tip for using soaked cashews: I buy my cashews from the bulk bin, about a quart at a time, soak them all at once and freeze them. They can go straight from the freezer to the blender!

This time-saving tip makes it easier and more enjoyable to whip up my favorite dressings and sauces. When you make cooking easier for yourself, you are much more likely to make healthy meals at home, and enjoy the process!

Mediterranean Salad

2 cups fresh spinach (I use two big handfuls)

1/2 cup chickpeas, drained and rinsed

1 carrot, diced or grated

1/2 avocado, diced

1/2 cucumber, peeled and diced

1/2 cup cherry tomatoes, halved

1/2 cup artichoke hearts, quartered

chopped red onion to taste

kalamata olives to taste

2 tbsp sunflower seeds

Cucumber Dill Dressing

July 8, 2019


  • 1/2 cup raw cashews, soaked at least 15 minutes
  • 1/2 cup plant-based milk
  • 1/2 cup cucumber, peeled and diced
  • 2 tbsp lemon juice
  • 1/2 tsp dried dill or 2 tsp fresh
  • 1/2 tsp garlic powder or 1 clove
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • Step 1 Combine all ingredients in a blender and process until smooth. If too thick, add a splash of plant milk to achieve desired consistency.
  • Step 2 Refrigerate in a jar up to one week.



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