Category: Salads

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Family Friendly Pasta Salads

Grain Salad with Sweet Potato, Herbs & Pistachios

Grain Salad with Sweet Potato, Herbs & Pistachios

The variety of flavors and textures in this salad make it memorable and crave-able.  The vegetables, grain, and dressing can be prepared ahead for an easy weeknight meal. To add even more fiber and staying power, consider mixing in 1 cup of cooked lentils (brown, green or black).

Makes about 6-8 servings (5 cups).

Roasted Veggies:

  • 2 carrots, scrubbed and cut into ½” pieces
  • 1 medium sweet potato, peeled and cut into ½” pieces
  • 2 tablespoons oil
  • ⅛ teaspoon nutmeg, freshly grated
  • ½ teaspoon cinnamon, ground
  • ½ teaspoon ginger, ground
  • ¼ teaspoon smoked paprika
  • 1/8 tsp cayenne pepper (optional)

Grain Salad:

  • 1 cup whole oat groats, uncooked
  • 2 cups mixed lettuce greens, chopped

 Sherry Vinaigrette:

  • ¼ cup sherry vinegar
  • 1 Tbsp honey
  • 2 tsp Dijon mustard
  • ¼ cup olive oil
  • Salt and pepper

 Toppings:

  • ½ cup pistachios, toasted and roughly chopped
  • ¼ cup fresh mint, roughly chopped
  • 2 Tbsp chives (or green part of scallions), thinly sliced 
  • ⅓ cup chopped dried apricots (or dried cranberries)
  • ½ cup feta cheese (or plant-based feta), crumbled

 Instructions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Add carrots and sweet potatoes to a large bowl, drizzle with olive oil, add nutmeg, cinnamon, paprika, ginger and cayenne. Toss to combine.
  3. Spread vegetables onto a baking sheet and cook for about 20 – 30 minutes, until softened but still firm.
  4. While vegetables bake, cook the oat groats in 6 cups water at low-boil over medium-high heat, uncovered until soft, about 30 minutes. Drain off cooking water.
  5. For sherry vinaigrette, add all ingredients to the bowl and whisk.
  6. Chop pistachios. Prepare other toppings (herbs, dried cranberries, feta, etc).
  7. Add grain, veggies, greens, pistachios, herbs, dried fruit, and feta to large bowl, reserving some herbs and nuts for garnish. Drizzle with vinaigrette and toss. Taste and adjust seasonings, adding salt and pepper if desired.
  8. Serve, garnishing with additional herbs and nuts.
Categories
Salads

Vietnamese Vermicelli Salad

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Vietnamese Vermicelli Salad

This is an extremely refreshing salad and a classic Vietnamese dish.  The very low-fat preparation and amount of fresh herbs makes this an extremely healthful dish. Our proteins of choice are tofu and coarsely chopped edamame.

Our favorite noodle is Lotus Foods’ millet and brown rice ramen noodles.

Makes 4 servings, meal-sized

Ingredients:

Salad:

  • 7 oz dried thin vermicelli rice noodles (or other thin noodle)
  • 3 cups cucumber, julienned (about 2 cucumbers)
  • 3 cups carrots, shredded, (about 3 carrots)
  • 3 cups finely sliced Napa cabbage
  • 2 1/2 cups mixed fresh herbs (your choice of basil, cilantro, mint, scallions), packed tightly
  • 2 jalapeno peppers (optional), cut into thin rounds
  • Lime wedges, for serving
  • Crushed peanuts, for garnish
  • Cubed tofu, edamame, or other protein, warmed (optional)

Dressing:

  • Garlic paste equal to 2 cloves (or 2 cloves pressed)
  • 1 teaspoon red chili paste or a pinch of red chili flakes
  • 1/4 cup fish sauce
  • 2/3 cup hot water
  • 2 tablespoons fresh lime juice with pulp (scrape as much pulp as you can from the rind after squeezing)
  • 1/4 cup sugar
  • 1 tablespoon olive (or other neutral flavored) oil

Instructions:

  1. Rehydrate thin rice noodles by soaking them in boiling water for about 3 minutes or until completely soft. If using other noodles, follow the package directions. Do not overcook.
  2. Prepare the vegetables and herbs.
  3. Place all of the ingredients for the dressing in a bowl and stir to combine. Taste and adjust seasonings. (Makes about 1 cup.) Bring to room temperature.
  4. Place the noodles in a large bowl and top with the cucumbers, carrots, basil, cilantro, and any other fresh herbs. Add the jalapenos at this time (if using). Add enough dressing to coat and toss to combine. (Alternatively, the ingredients can be kept separate as shown in the photo. In this case, you will mix the cabbage and herbs together with enough dressing to coat and then place the other ingredients in a circle around the bowl and drizzle with the dressing.)
  5. Top with your choice of protein and sprinkle with crushed peanuts. Serve with lime wedges and additional red pepper flakes (if desired) on the side.

Note: because this dish usually gets its fat (to balance the acid) from the addition of meat, you may desire to add an extra drizzle of olive oil at the finish to achieve balance. 

Categories
Salads

Tabouli

Tabouli

This Middle Eastern salad with lots of cooling ingredients like mint and cucumber make a perfect summer dish.

Makes 4 servings

Ingredients:

  • 1 c. minced parsley
  • 1/2 c. minced fresh mint leaves
  • 1/2 c. finely chopped yellow or red onion
  • 3 tomatoes diced
  • 2 cucumbers seeded and diced
  • 3 T. olive oil
  • 3 T. lemon juice
  • 1 t. salt
  • 2 cups cooked and cooled oat groats (our favorite) or quinoa, millet, or bulgur wheat
  • ½ to 1 cup lentils, cooked, rinsed and cooled
  • Chopped parsley and toasted pine nuts for garnish, optional

 

Instructions:

  1. Mix all ingredients (except garnishes).
  2. Refrigerate for 1 or more hours, allowing flavors to combine.
  3. Serve, topping with chopped parsley and pine nuts if desired.
Categories
Salads Vegetables

Seaweed Salad

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Seaweed Salad

The addition of avocado to this dish is not traditional but adds a delicious contrast to the salad’s flavors and textures.

Makes 4 servings

Ingredients

  • 5 oz dried seaweed (such as wakame, sea lettuce, arame)
  • 1 ½ tablespoon tamari sauce
  • 1 tablespoon rice vinegar
  • 2 tablespoons toasted sesame oil
  • 1 teaspoon grated fresh ginger
  • 2 tablespoons sesame seeds, divided (half for garnishing)
  • 1 1/2 teaspoon sugar
  • 1/2 cup cucumber, thinly julienned (thin matchsticks)
  • Pinch red pepper flakes, or to taste
  • 1/2 avocado, sliced (optional)

Instructions

  1. Soak seaweed in a bowl of water for 20 minutes. Once the seaweed has been rehydrated, strain and rinse with water, squeezing out the excess. Gather into a shallow mound and slice thinly.
  2. In a small bowl, combine the soy sauce, vinegar, sesame oil, ginger, 1 tablespoon of the sesame seeds, red pepper flakes and raw sugar. Whisk until well combined.
  3. In a serving bowl, toss seaweed and cucumber with the dressing. Chill and allow the flavors to combine and the cucumber to soften for about 1 hour or more.
  4. Serve, garnishing with the extra sesame seeds and sliced avocado, if desired.
Categories
Salads

Pear Walnut Salad

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Pear Walnut Salad

Pears and walnuts are a perfect combination.

Makes about 6 servings

Ingredients:

Dressing

  • 1/3 cup coarsely chopped walnuts
  • 2 tablespoons sherry vinegar or white wine vinegar
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon Dijon mustard
  • 3 tsp maple syrup
  • 5 tablespoons extra-virgin olive oil
  • 1/2 teaspoon salt, more to taste
  • Ground fresh pepper, to taste

Salad

  • 12 cups (12 oz) salad greens. (Try half arugula and half tender spring  greens)
  • 3 firm but ripe pears (like Bosc), halved, cored, thinly sliced lengthwise
  • 4-6 oz. toasted (or candied) walnuts

Instructions:

  1. Add coarsely chopped walnuts to 1 cup of boiling water and let stand for 5 minutes. 
  2. Add the drained walnuts along with the rest of the dressing ingredients to a high speed bender and blend until smooth.  
  3. Toss greens in large bowl with enough dressing to coat. Taste and add additional salt and pepper if desired and toss again.
  4. Divide greens among plates. Arrange pear slices on top of each plate. Drizzle with a little additional dressing.  Sprinkle with desired amount of toasted or candied walnuts and serve.
Categories
Salads

Thai Basil “Beef” & Carrot Salad

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Thai Basil “Beef” & Carrot Salad

Light and refreshing!  A perfect dinner for a hot summer day.

Makes: 4 servings

Ingredients:

  • 2 cups cooked brown rice
  • 3 tablespoons olive oil
  • 1 cup of plant-based ground protein (or textured vegetable protein (TVP) mixed with 1 cup hot vegetable broth or water).
  • 4 tablespoons lime juice (juice of 2 limes)
  • 2 teaspoons sugar
  • 1/2 teaspoon salt
  • 4 cloves garlic, minced (or 2 teaspoons minced garlic)
  • 1/2 teaspoon crushed red pepper flakes
  • 1 tablespoon fish sauce (or 1/2 cup clam juice)
  • 2 tablespoons soy sauce or Tamari (gluten-free) sauce
  • 1 cup (1-oz package) fresh basil (or Thai basil if available), chopped
  • 1/4 cup cilantro, chopped
  • 2 cups carrots, cut into small matchsticks (or purchased this way)
  • 1/2 cup green onions, sliced

Instructions:

  1. Cook rice as per package directions. Keep warm.
  2. In a large skillet, over medium heat, brown the plant-based ground (or heat 1 tablespoon olive oil and cook the TVP until lightly browned).
  3. Combine 2 tablespoons lime juice with next 6 ingredients. Add to ground protein mixture and cook until liquid has been reduced by half. About 5 minutes.
  4. Remove pan from heat and stir in 1/2 cup chopped basil.
  5. In a medium bowl, combine remaining basil, cilantro, carrots and green onions. Pour remaining 2 tablespoons lime juice and 2 tablespoons oil over carrot mixture. Stir to coat.
  6. To serve: Divide rice between 4 bowls. Spoon cooked mixture over rice then top with cilantro-carrot salad.