Simple Prep Pesto Garden Bowl

Fresh, colorful, and full of garden-inspired flavor — a simple summer bowl that's both refreshing and satisfying.

This week's Salad of the Week is the second bowl in my Simple Prep Summer series. Built around fresh vegetables, sweet peas, sprouts, and a creamy pesto dressing, it's the kind of meal that feels especially good on a warm summer day.

As with all of my Salad of the Week bowls, this one follows the Daily Salad Formula. Starting with a base of leafy greens, I layer in vegetables, plant-based protein, healthy fats, and flavorful toppings to create a meal that's both nourishing and satisfying.

One of the things I enjoy most about this bowl is how easily it fits into a busy week. Most of the ingredients can be prepped ahead, making it easy to assemble a fresh lunch in just a few minutes when you're ready to eat.

Here’s how this week’s bowl comes together:

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What’s included this week

• Simple Prep Pesto Garden Bowl (ingredients and how I assemble it)

• Creamy Basil Pesto Dressing (recipe)

• Prep-ahead tips to make it easy for the week

• Optional serving ideas

Bowl Ingredients

Leafy Lettuce

• Use a mix of tender leafy greens and spinach — tower-grown or store-bought — such as romaine, leaf lettuce, butter lettuce, or spring mix.

Cruciferous Greens & Veggies

• Shredded red cabbage (fresh or pre-shredded)

Alliums (Onion Family)

• Scallions, thinly sliced

Plant-Based Protein & Staying Power

• Frozen green peas, thawed

Amp Up the Volume

• Cucumber, diced

• Carrots, shredded

• Cherry tomatoes, halved

Healthy Fats

• Avocado, diced

Finishers

• Sprouts (broccoli sprouts, alfalfa sprouts, or a mixed sprout blend)

• Pumpkin seeds

Creamy Basil Pesto Dressing (Oil-Free)

This herb-packed dressing is inspired by the Presto Pesto recipe from my free Tower-to-Table Recipe Guide. Fresh basil, parsley, spinach, walnuts, garlic, and lemon come together in a creamy dressing that pairs beautifully with crisp vegetables and simple summer meals.

This recipe makes a generous prep-ahead batch.

Ingredients

½ cup walnuts

1 packed cup fresh basil

½ packed cup fresh parsley

½ packed cup spinach

2 garlic cloves

2 Tbsp fresh lemon juice

1 tsp coconut aminos, tamari, or low-sodium soy sauce

1–2 Tbsp nutritional yeast (optional)

¼ tsp salt (optional)

¼ cup water, plus more as needed

Directions

1. Add all ingredients to a blender.
2. Blend until smooth, adding additional water as needed to reach your desired consistency.
3. Taste and adjust seasoning if needed.

Notes

• The nutritional yeast is optional but adds a slightly cheesy, pesto-inspired flavor.
• Fresh basil provides the primary flavor, while the parsley adds a brighter herbal note.
• Store leftovers in the refrigerator and stir before serving if needed.

How I Build the Bowl

1. Start with a generous base of leafy greens and spinach.
2. Add the red cabbage, carrots, cucumber, cherry tomatoes, and scallions.
3. Top with the green peas and avocado.
4. Finish with sprouts, pumpkin seeds, and a generous drizzle of Creamy Basil Pesto Dressing.
5. Toss and enjoy.

Prep Ahead Tip

This bowl is especially easy to prep ahead because most of the ingredients can be washed, chopped, and stored in advance. Making the dressing ahead of time means lunch comes together quickly when you're ready to eat.

• Thinly slice and chop the red cabbage
• Shred the carrots
• Dice the cucumber
• Halve the cherry tomatoes
• Slice the scallions
• Thaw the frozen green peas
• Prepare the Creamy Basil Pesto Dressing

The avocado is best diced just before serving to keep it fresh and prevent browning.

Store the prepared ingredients in separate containers in the refrigerator. When lunchtime arrives, simply build your bowl, add the dressing, and enjoy.

Want tips for turning these prep-ahead bowls into easy work lunches? See how I pack salads for work and busy weekdays 💚

Notes & Variations

Easy swaps

• Red cabbage → green cabbage or napa cabbage

• Scallions → thinly sliced red onion

• Pumpkin seeds → sunflower seeds

Easy add-ins

• A squeeze of fresh lemon juice for extra brightness

• Fresh basil or parsley scattered on top before serving

Serve With (Optional)

I like to enjoy this bowl with fresh fruit and a few whole grain crackers for an easy summer lunch. Fresh blueberries and cantaloupe pair especially well with the herb-forward flavors of the salad and add a refreshing contrast on warm days.

For crackers, I usually choose Mary's Gone Original Crackers because they're crunchy, lower in sodium than many crackers, and made without added oils.

Final Thoughts

As the weather warms up, I find myself reaching for meals that feel fresh, simple, and easy to prepare. This bowl fits right into that rhythm, with plenty of crisp vegetables, bright flavors, and make-ahead convenience.

Whether you're enjoying it at home or packing it for later, I hope it helps make healthy eating feel a little simpler this week.

Here's to simple, nourishing meals — one bowl at a time 🌱

Karen

Vertical Hydroponic Garden