This oil-free vegan ranch dressing gets its creaminess from cashews and has less than 30 calories per 2-tablespoon serving.
We’ve all been there. You’re trying to eat more greens but you just can’t face another lunchtime salad. Maybe it’s because of the prep involved, maybe it’s because it feels like the North Pole outside, or maybe it’s because you’re just sick and tired of chomping your way through a big bowl of raw veggies.
So you either reach for something a little (or a lot) less nutritious or you use all your willpower to just force down that salad. If you’re lucky, you discover mid-salad that “Hey, I kinda like this salad.” If you’re not lucky, you wind up feeling either guilty for choosing something less nutritious or resentful for having had a less than thrilling lunch. So what to do? I have a few tips to make salad-eating easier and more enjoyable, plus a vegan ranch dressing that you can personalize to your taste buds’ content.
Tips for Making Salad Your Meal (When You’d Really Rather Eat Pasta)
Prepare, Prepare, Prepare
You’re much more likely to stick to your salad resolution if your salad isn’t a chore to make. Have your salad ingredients prepped and ready to grab and throw together. To me, the most time-consuming part of making a salad is washing, drying, and chopping the greens. For a while, I was buying packages of those prewashed salad greens, but not only are they expensive, they often go bad quickly.
Now I make my own ready-to-eat lettuce packets by using a FoodSaver to seal cleaned and chopped romaine lettuce in quart jars (see this great post for details). Once a week I prep all my lettuce and then, when lunchtime rolls around, all I need to do is empty a jar into a bowl and add the rest of my salad ingredients. (You don’t need to have a FoodSaver; a few of those “green bags” or containers will work almost as well.) Other ready-to-use salad greens to have on-hand include broccoli slaw, baby spinach, and alfalfa or clover sprouts. With the greens already chopped, you can throw together a salad in just minutes.
Top It
Start thinking of your huge salad as the base for something else. Hummus I’ve already mentioned, but get even more adventurous and top that big bowl o’greens with Chickpea Salad. Or think outside the fridge and top your salad with something hot: balsamic chickpeas, chili beans, red beans, spaghetti sauce, or even your leftover bean soup. The hot topping will wilt the greens and warm up the whole salad, making it much more comforting on a cold day.
If giving up bread has left you craving sandwiches, let your salad be your bun! Try your favorite burger crumbled over your salad. Some of my favorites are Curried Eggplant-Lentil-Quinoa Burgers, Roasted Beet Burgers, Sweet Potato Falafel, and Red Bean-Chipotle Burgers.
Spicy Apple-Walnut Salad with Fat-Free Balsamic-Raisin Dressing
Spice It Up
Don’t count on your salad dressing to deliver all the flavor to your salad. Add spicy, sweet, or tangy ingredients that make every bite sparkle with flavor. If you’re a fire lover, sliced or chopped jalapenos add an interesting heat, but if you’re looking for a tamer flavor, toss on a little salsa. Throw on some diced apples or pears or a few raisins or dried cranberries for a hint of sweetness. You may not think you like fruit in your salad, but give it a try. (My favorite combo is balsamic vinaigrette or ranch dressing, chickpeas, diced apples, raisins, and walnuts.)
Just Do It
A few times this week I was not in the mood for a salad…until I started eating it. Sometimes you just have to push past your aversion and make that salad. You may be pleasantly surprised at how satisfying it is.
Find a Salad Dressing You Love
A good salad dressing can make even a plain Jane salad interesting. I like a lot of flavor and tang in my salad dressings, and some of my favorites are Susan’s Lite Goddess Dressing, Low-Fat Tahini-Chickpea Dressing, and Holy Moly Spicy Chipotle Dressing.
But if hot spices and sesame flavors aren’t your faves, here’s the basic template I use to make a creamy vegan ranch dressing that my daughter loves. It’s highly adaptable, and though it uses cashews for creaminess, it still contains less than 30 calories per 2-tablespoon serving.
Hidden Cashew Ranch Dressing
Ingredients
- 1/4 cup raw cashews (see note about soaking)
- 1 1/4 cup plain, unsweetened non-dairy milk (I used Westsoy)
- 1 tablespoon chia seeds
- 1-2 tablespoons fresh lemon juice (more if using Meyer lemons)
- 1 clove garlic (or 1/4 tsp. garlic powder)
- 1/2 teaspoon granulated onion
- 1/8 teaspoon black pepper freshly ground
- 1/4 teaspoon salt (optional or to taste)
- 1 tablespoon minced fresh parsley
- 2 teaspoons chives raw or freeze-dried, snipped
Instructions
- Place all ingredients except parsley and chives into blender and process on high until smooth. Add parsley and chives and blend on low briefly to incorporate them. Check seasonings and add more as needed, but remember that the flavor will get stronger over time. Refrigerate for at least an hour to allow flavors to blend. Stir or shake before serving.
Notes
Nutritional info is approximate.
Robin
January 12, 2014 at 10:30 amSusan,
As always, thank you! I needed to use a god 3+ tablespoons of lemon juice to give it a little zip! It was tasty last night and I plan to smuggle it into the restaurant we are going to for lunch today!!!
Robin
Tracey Eakin
March 20, 2014 at 11:38 amSusan,
You are my favorite source for low-fat, plant-based recipes. Your Hidden Cashew Ranch dressing is delicious. I also tried drizzling it over hot pasta and it created a wonderful Alfredo-like sauce.
Take care,
Tracey
SamuelS
June 18, 2014 at 8:08 pmQuick question here… can almond milk be used instead of soy? Will the flavour be too different? Thank you…
Susan Voisin
January 6, 2015 at 11:15 amAlmond milk is fine! In fact, it’s what I’m using these days.
SamuelS
June 18, 2014 at 8:14 pmAnother quick question, will a mix of ground chia and flax seeds work in this recipe? Thank you..
Fiona
July 3, 2014 at 7:56 pmI made this dressing as stated except I subbed dried parsley for fresh since I didn’t have fresh (and I used almond milk). I felt far too much milk was called for and that it watered down the flavor. I liked the dressing, but I think I would have loved it if there were only, say, 1/2 cup milk in it. I might try it again like that, and if I do, I’ll report back. The theme of this post though is kinda sad and not very inspiring to enjoy eating salads unfortunately!
pretzel
January 9, 2015 at 4:26 pmI did find the flavor to be mild enough that I added more garlic and spices, but I don’t think it could be a dressing with only 1/2 cup milk. I used soaked cashews and 1 cup of plain soy milk and it was so thick I had to spoon it onto my salad and was able to later use as a dip. I could have added the final 1/4 cup of soy milk.
Anne E. McGuigan
August 7, 2014 at 7:41 amI served this dressing over kale and cherry tomatoes. It was so easy to make and delicious too! Many thanks, Anne http://vegangrammie.com/
Tiffany B
January 6, 2015 at 7:38 pmThanks for the tips for eating salads on cold days! I will definitely be trying the idea of a warm veggie burger on my salad with a warm dressing on a cold day.
Pam
January 6, 2015 at 8:01 pmThanks for this recipe, I can’t wait to try it. I use cashews for my mayo substitute in pasta and potato salad so I know this will be great!
Sharon
January 7, 2015 at 12:40 amI love this dressing. Thank you
Jill
January 7, 2015 at 1:14 pmI made this last night and it thickened up nicely for my salad today. 🙂 I used 2 tablespoons cider vinegar in place of the lemon juice to get that super-zippy tanginess of the original Ranch dressing. I split the recipe in half and in one container added dill weed and parsley, and in the other added about 2 tablespoons of salsa for a salsa ranch dressing.
Really loving all the low-calorie items on your website. Happy 2015!
pgyx
January 18, 2015 at 7:31 pmI’ve now made this dressing 3 times both with almond and soy milk. It’s awesome on salad and as a dip! Also very amenable to variations. I add some dried herbs. Going to try the apple cider vinegar that another commenter recommended. It’s a winner!
Taxi
April 17, 2015 at 10:37 pmHi Susan & thank you for all the great ideas that keep me going!! Do you have a recipe that imitates “hidden valley ranch BUTTERMILK recipe? I dont like it to taste too lemony but then how do you get that specific buttermilk flavor? It’s a unique flavor that I can’t figure out. Thx for your help!
Candace
June 13, 2015 at 9:30 pmis it supposed to be 1 1-4 cup milk or just 1/4 cup? Does it get thicker when it airs in the fridge?
Susan Voisin
June 13, 2015 at 11:06 pmIt’s one and a quarter cups of milk. Yes, it does thicken somewhat in the fridge.
Cindy
March 14, 2016 at 1:12 pmI have started eating a big leafy salad with olives, sunflower seeds, dried cranberries and warmed brown rice for breakfast! Starts my day off right!
Lynne A Cobb
May 24, 2017 at 12:42 pmCan I substitute ground flax seeds for the chia seeds in this recipe?
Susan Voisin
May 24, 2017 at 12:46 pmYes, flax should work well.
Julia
December 27, 2017 at 12:41 pmWow! I am trying to get back to a healthy way of eating, and was looking for a dressing. I didn’t have any fresh chives or parsley, so used dries instead. Your dressing had an amazing creamy, comforting flavor, and I ended up mixing a bit into my rice as a creamy base as well. This will definitely be a go-to for me! I can’t wait to try it with fresh ingredients. Thank you! To answer your question, one of my favorite things to add to salads is purple cabbage…it adds a nice crunchy texture. I can’t wait to try out your other recipes, thanks again!!
Pam
February 7, 2018 at 8:25 amWell, I love this. My husband won’t eat it, as he likes oo and lemon with the “Parmesan” dressing he makes.
I saw this in the morning and had it for dinner. A terrific addition to my kitchen, especially for ones who want a little more Umph to salads. Thank you!
Pam
Kay
April 11, 2019 at 10:30 amAwesome, easy and such a versiti1e recipe! I 1ove it. And I made this again for the mi11ionth time yesterday. the on1y issue I’ve ever had is how to not eat a11 the raw cashews before I soak them…..OMG they are de1ish!!!!!
Pooh
June 18, 2019 at 6:24 amhave been looking for a ranch recipe and will definitely try this one! agree that cashews are amazing–I use tofu and cashews for “sour cream” base. Also love to add warm ingredients to my salad, like the brown rice or steamed broccoli 🙂
Patricia G
June 19, 2019 at 10:05 pmThanks for the recipe – look forward to trying it soon. following the comments, I thought I might add mine for “salad on cold days” – or any day for that matter – cook up a batch of frozen mixed veg (or fresh if you have them), and add the dressing – in essence a “hot” salad. You can also ask for that if you are in a restaurant that has limited plant-based options, and you don’t want to have to order salad again – ask for steamed vegetables and some dressing on the side (or sneak your own in as some say, and enjoy. I have also made up a quick fat free dressing in a restaurant by asking for mustard, vinegar or lemon juice, and orange juice, all ingredients that most restaurants will have….
Karen
July 13, 2019 at 4:51 amHi there. How long would this keep in the fridge? Thank you!
Susan Voisin
July 13, 2019 at 8:41 amI am on the cautious side, so I throw it out after a week.
Kristal Melbye
June 12, 2020 at 6:08 pmI’m not sure how this had good reviews. I made it just as the recipe said and it was incredibly thin and really bland. I might try again with a half cup milk and doubling all the flavorful parts.
Kim
February 21, 2021 at 7:44 amI have been following Susan since I found her, and possibly since she has been blogging, and most of the time I find her recipes reliably wonderful, even exciting! I have made this recipe for our traditional ‘Haystack’ meal and I love it! Thank you , again, Susan for all you do!!!! It is in my dressing folder. As per recipe I loved it!