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My goal is to make you fall in love with veggies, and this vegan Middle Eastern twist on the classic Midwestern 7-layer salad is here to help! With arugula, grilled veggies, lentils, and a zesty Za’atar dressing, it’s a flavour-packed delight that’s sure to win you over.
“Shahzadi, you did it again with this amazing salad. I could eat it every day 🙂 Not only am I getting my protein with lentils but my greens and lots of delicious grilled veggies. It’s very filling and helps control my blood sugar. The addition of sumac to dressing takes it to another level and so full of flavour. Thanks so much for all your healthy and delicious recipes. Highly recommend!” ~ Marcia
As your dietitian, I want to be upfront and share that this 7-layer salad isn’t your typical Midwestern classic. The recipe is my plant-based Middle Eastern twist. And because many of you ask for vegan, delicious summer salads, I’m even more excited to deliver this beauty! You can enjoy it with some Greek Souvlaki Chicken or simply savour it on its own as a nourishing lunch — yes it’s that satisfying!
What exactly is a 7-layer salad?
A 7-layer salad is a classic dish typically comprised of layers of peas, lettuce, cheese, bacon, and boiled eggs, topped with a creamy mayonnaise dressing infused with sugar. However, my rendition takes a refreshing departure from tradition. It’s entirely plant-based, featuring grilled vegetables and boasting a vibrant flavour profile, accentuated by a citrusy and divine Za’atar dressing.
If you’re seeking creative grilled vegetable ideas, look no further. This rendition offers a lighter take on the classic recipe, making it an ideal option for those prioritizing anti-inflammatory recipes.
Nutrition highlights
This vibrant grilled vegetable salad is not only delicious but also packed with nutrients. Because of the wholesome ingredients used, this salad is:
- Rich in plant-based protein, thanks to the lentils.
- High in antioxidants, with the addition of grilled peppers and zucchini.
- Full of healthy fats, courtesy of the extra virgin olive oil in the Za’atar dressing.
Ingredients
How to make it
Lentil Lovin’: Boil, Drain, and Dry for Salad Success!
Bring water to a boil, then add lentils. Cook until tender, ensuring they’re not overcooked to avoid a mushy texture. Drain thoroughly and spread on a towel-lined tray to dry and maintain integrity.
Charred Charmers: Grilled Veggies for a Flavor Fiesta!
Preheat your outdoor grill or kitchen oven to broil.
Za’atar Salad Dressing: Preparation
Layered Love: Build Your Salad Stack with Style!
To serve
Food safe storage
For optimal food safety, refrigerate your vegan Middle Eastern 7-layer salad in an airtight container immediately after preparation, ensuring it stays chilled at or below 40°F (4°C). Consume within 3-4 days, storing the dressing separately if possible to maintain freshness and texture.
Tip for the Newbie Cook
I love to experiment with different spices and herbs to elevate the flavour of my dishes. Spices like smoked paprika, cumin, and garlic powder can add depth and complexity to your meals, while fresh herbs like basil, cilantro, and parsley can provide freshness and brightness. Don’t be afraid to get creative and try new combinations to discover your favourite flavour profiles!
If you try this nutritious salad recipe, I’d love to hear your feedback! Drop your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! Seeing your creations truly makes me smile!
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Get the Recipe:
Vegan 7-Layer Grilled Vegetable Salad
Video
Ingredients
Lentils
- 2 cups brown lentils, dry, rinsed and drained
- 4 cups water, for boiling lentils
Grilled vegetables
- 6 cups arugula, washed
- 5 corn on the cob, remove husk and silk
- 3 zucchini, washed, sliced thick lengthwise
- 4 peppers, red and orange, washed, deseeded and cut into quarters
- 2 tbsp olive oil, extra virgin
- 4 jalapenos, washed, deseeded, chopped into small pieces
- 2 cups parsley, packed cups, curly, washed, finely chopped
Za'atar dressing
- 2 tbsp sesame seeds, plain, dry-roasted
- ⅓ cup olive oil, extra virgin
- 2 lemons, fresh, juice
- 3 garlic, cloves, medium
- 1½ tsp dried oregano
- ½ tsp dried thyme
- 1½ tsp salt, sea salt
- 4 tsp sumac
Equipment
- Grill or kitchen oven
Instructions
Lentils
- Bring water to a boil, add lentils, and cook until tender, being careful to avoid overcooking to prevent a mushy result; drain well and spread on a large tray lined with a towel to dry thoroughly and keep intact.
Grilled vegetables
- Preheat the outdoor grill or kitchen oven (broil).
- Place corn, zucchini, and peppers on a large tray, drizzle with oil and use your hands to coat. Then place the veggies on the grill in a single layer, rotating regularly until nicely charred, remembering that the zucchini and peppers will cook faster than the corn.
- To remove corn kernels from the cob, place the cob vertically on a clean chopping board. Hold it steady at a slight angle. Position the knife close to the root end of the kernels and slice downwards, allowing the kernels to fall off onto the board.
- Once the zucchini and peppers are grilled, chop them into bite-sized pieces.
Za'atar 7 salad dressing
- Dry roast the sesame seeds in a pan on low-medium heat. Once done, crush them using a pestle and mortar to release flavour.
- In a medium mason jar, add all the dressing ingredients and shake to combine well.
Salad assembly
- Prepare the first layer by adding arugula to a large salad bowl.
- Place cooled corn kernels over the arugula and spread evenly to create the second layer.
- Next, add cooked and cooled lentils over the corn, and spread to create the third layer.
- The fourth and fifth layers are cooled grilled zucchini and peppers.
- Next, add chopped jalapeños to create the sixth layer.
- Finish with fresh parsley as the last layer.
- When it's time to serve, pour the dressing over the salad, toss to mix and enjoy.
Notes
Food safe storage
- For optimal food safety, refrigerate your vegan Middle Eastern 7-layer salad in an airtight container immediately after preparation, ensuring it stays chilled at or below 40°F (4°C). Consume within 3-4 days, storing the dressing separately if possible to maintain freshness and texture.
Tip for the Newbie Cook
- I love to experiment with different spices and herbs to elevate the flavour of my dishes. Spices like smoked paprika, cumin, and garlic powder can add depth and complexity to your meals, while fresh herbs like basil, cilantro, and parsley can provide freshness and brightness. Don’t be afraid to get creative and try new combinations to discover your favourite flavour profiles!
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
Shahzadi, you did it again with this amazing salad. I could eat it every day 🙂
Not only am I getting my protein with lentils but my greens and lots of delicious grilled veggies. It’s very fulling and helps control my blood sugar.
The addition of sumac to dressing takes it to another level and so full of flavor.
Thanks so much for all your healthy and delicious recipes. Highly recommend!
Dear Marcia, this is super kind of you to say – it really made my day. Lovely to see you again and I’ll continue to treat you with my salads. Sumac is quite something, isn’t it?! Love Shahzadi