Salads

Back to Recipes

Tomato, Cucumber, and Basil Salad

Serves 6

4 fresh tomatoes, quartered and sliced
1/2 large English cucumber, peeled, quartered, and sliced
1/2 cup fresh basil leaves
3 to 4 T balsamic vinegar
freshly ground black pepper, to taste

Arrange tomatoes and cucumber in a flat bowl. Add basil, dress with vinegar, and sprinkle with black pepper.

Back to Top

Spinach Salad with Fruit Flavors

Serves 6

10 oz chopped spinach
1 cup berries or grapes or 10 strawberries chopped
1 10 oz can mandarin or Clementine oranges or grapefruit sections, drained and rinsed
1/4 cup sunflower seeds
1/4 cup chopped brazil nuts
1/4 cup fat free raspberry vinaigrette

Back to Top

Cucumber, Mango, and Spinach Salad

1 bag or bunch of spinach
1 mango, peeled and cut into bite sized pieces
1 large English cucumber, peeled and sliced
6 scallions, thinly sliced
1/2 cup chopped fresh basil leaves
juice of 1 lime
1/2 cup seasoned rice vinegar
fresh cracked black pepper to taste

Wash and drain spinach, tear into bite sized pieces if necessary and put into a large serving bowl. Toss mango, cucumber, scallions and basil in a medium bowl. Dress with lime juice and vinegar. Arrange mango mixture on spinach and sprinkle with pepper.

Back to Top

Romaine and Pear Salad with Ginger Pear Dressing

Serves 2

2 heads (12 cups) romaine lettuce
2 pears, peeled and chopped
1 cucumber, peeled and chopped
1/2 cup currants

Dressing:

2 pears, peeled and quartered
1 tsp Dr. Fuhrman's D'Anjou Pear Vinegar
1/2 tsp grated fresh ginger
1/2 tsp fresh lemon juice
1 dried fig, stem removed

Toss all salad ingredients together. Blend dressing ingredients in a VitaMix or other powerful blender. Toss dressing with salad. If desired, sprinkle with additional currants.

Back to Top

Lemon Couscous Salad

- from The McDougall Quick and Easy cookbook

4 cups water
2 cups couscous
1 15 oz can garbanzo beans, drained and rinsed
1 bunch green onions, chopped
1 cup finely chopped fresh spinach
1 2.25 oz can sliced black olives, drained and rinsed
1/2 cup lemon juice
2 T fresh chopped parsley
1/4 tsp garlic powder
1/4 tsp dill weed

Place the water in a saucepan and bring to a boil. Add the couscous. Cook and stir for 1 minute. Turn off heat, cover, and let stand for 10 minutes. Combine the remaining ingredients in a bowl. Add the couscous and mix well. Chill for 1 to 2 hours before serving.

Back to Top

Italian Potato and Bean Salad

- from The McDougall Quick and Easy cookbook

1 16 oz can sliced potatoes, drained and rinsed
1 15 oz can garbanzo beans, drained and rinsed
1 stalk celery, sliced
4 green onions, chopped
1/4 cup sliced black olives
1/3 cup oil-free Italian dressing
1/2 cup chopped tomatoes

Combine the potatoes, beans, celery, green onions, and olives in a bowl. Pour the dressing over and mix gently to coat. Cover and chill for 2 hours. Stir in the tomatoes just before serving.

Back to Top

Spinach Salad with Apples, Cranberries and a Lemon Dressing

from The Vegetarian Connection

recommended by Jill Nussinow

Serves 6

8 cups baby spinach, washed well and dried
1 crisp apple, cut into 8 slices, then cut in half
2 green onions, sliced
1/4 cup dried cranberries (or raisins)
*some dried fruits are packaged with oil - be sure to check the label

3 T fresh lemon juice
2 T oil substitute for salad dressing
2 tsp sweetener
1 tsp Dijon mustard

Put spinach in a large bowl with apple slices and green onions. In a small bowl, combine the lemon juice, oil substitute, sweetener and Dijon mustard. Whisk well. Pour over salad and toss. Garnish with the dried cranberries (or raisins).

Oil Substitute for Salad Dressing

From The (Almost) No Fat Cookbook by Bryanna Clark Grogan

Makes 1 cup

Mix together in a small saucepan:

1 c cold water or light vegetarian broth
1 T cornstarch

Cook, stirring constantly, over high heat until thickened and clear. Use this in place of oil in your favorite dressings (it will thicken further when chilled). It will last for a few days in the refrigerator.

Back to Top

Carrot Raisin Salad

Serves 2

2-3 carrots, washed
1-2 apples, to taste
juice of 1/2 lemon
1/2 cup raisins (optional)

Grate carrots, coarse of fine (or maybe a bit of both for texture?) into a bowl. Core & peel apple(s). You can either grate the apple in with the carrots, or cut into small chunks, depending on preferences. Add lemon juice and raisins, if using, and mix well.

Back to Top

Black Bean Salad with Balsamic/Lime Dressing

-  from Ann Esselstyn

Serves 4

1 can black beans, drained and rinsed
1 large tomato, chopped
2 ears of corn cut off the cob (1/2 pkg frozen corn)
1 red pepper, chopped
2 ribs celery, chopped
1/2 bunch cilantro or more, chopped
1 tsp lime zest
1 lime, juiced
2-3 T balsamic vinegar

Assemble all ingredients through lime zest in a bowl. Squeeze lime and balsamic vinegar on top and mix well. More of any of the ingredients is fine. Use the whole bag of frozen corn or 2 or 3 tomatoes or other vegetables you have on hand.

Back to Top

Grilled Corn and Vidalia Onion Salad

- From Ann Esselstyn

4 ears corn or about 3 cups (1 bag of frozen)
1 Vidalia onion, cut into 1/2 inch thick slices
1 1/4 cups fresh cilantro
1 1/4 cups chopped yellow or red tomatoes
3 T rice vinegar
1 T balsamic vinegar
1 lime
1/2 tsp crushed red pepper
1/2 tsp freshly ground black pepper

Place corn on grill rack or broiler pan or cookie sheet. Cook corn for 20 minutes on broil or until corn is lightly browned, turning every 5 minutes. Let cool. Cut kernels from ears of corn. Place onion on grill rack and cook 5 minutes on each side or spread onions on cookie sheet with corn and broil until lightly brown. Cool and chop. Combine corn, onion, and remaining ingredients in a large bowl and toss well.

Delicious served on a bed of arugala with sliced tomatoes sprinkled with balsamic vinegar.

Back to Top

Hot and Sour Slaw

1 medium head bok choy, shredded
1 large red bell pepper, thinly sliced
4 green onions, chopped
1/2 tsp red pepper flakes (or 2 tsp chili paste)
1 tsp Dijon mustard
3/4 cup cider vinegar
2 cloves garlic, minced
1 T fresh ginger root, minced
1 T sweetener
1 tsp salt

Combine bok choy, red bell pepper and scallions in a large bowl. In a smaller bowl, whisk together red pepper flakes (or chili paste), mustard, cider vinegar, garlic, ginger, sweetener and salt. Pour this spicy dressing over the chopped vegetables toss well. Refrigerate for 1 hour, and then toss again. Taste salad, and add more chili paste, salt or sweetener to taste before serving.

Back to Top

Pear and Toasted Walnut Salad with Cranberry Vinaigrette

From Jill Nussinow

Serves 6

1/2 cup water or veggie broth
1 T cornstarch
1/4 cup orange juice
2 T balsamic vinegar
1 tsp Dijon mustard
1/4 cup dried cranberries
3 T walnut halves or pieces, toasted
2 large ripe pears, each cut into 8-12 slices
4-6 cups greens
pepper to taste

Combine water and cornstarch in a small saucepan. Bring almost to a boil, until thickened, about 5 minutes. Remove from heat and let cool.

Combine the above mixture with the orange juice, balsamic vinegar, mustard and 2 T of the cranberries in a food processor. Set aside.

Put washed and dried greens in a large bowl. Arrange pears over greens and sprinkle walnuts and cranberries over pears. Add dressing and toss. Top with freshly ground pepper.

Back to Top

Curry Salad

From Erin Azulay

1 pkg firm tofu (optional)
Rice wine vinegar
1 tsp curry powder

3 stalks celery, chopped
1 cup seedless red grapes, halved
1/2 cup shredded carrot, a couple of handfuls
4 scallions
1 container lemon soy yogurt
2 T curry powder or 2 rounded tsp mild curry paste
pepper
8 oz. mixed baby greens
2 T mango chutney
1 T rice wine or white vinegar
1/4 cup (2 oz) sliced almonds

For tofu: Preheat oven to 400. Place tofu in a nonstick baking pan and brush with rice vinegar and curry powder. Bake for 1/2 hour. Set aside and cool until cool to touch.

Combine tofu (optional), celery, red grapes, carrot and scallions. Add yogurt and curry to the salad and toss to evenly distribute the curry. Season the salad with salt and pepper, to your taste.

To dress the greens, add salad to a bowl. In a second bowl, combine chutney and vinegar. Drizzle dressing over greens and toss.

To assemble, pile greens on a plate. Place curry salad on greens. Garnish with almonds.

Back to Top

Spinach Salad with Mandarin Oranges and Toasted Almonds

From Jill Nussinow

8 cups baby spinach, washed well and dried
1 cup canned mandarin oranges
2 tablespoons tamari or soy sauce
1 T rice vinegar
2 tsp grated fresh ginger
2 T toasted sliced or slivered almonds

Put spinach in a large bowl. Add mandarin oranges. Combine tamari, rice vinegar and ginger in a small bowl. Toss with the salad. Garnish the salad with the toasted almonds.

Back to Top

Spring Bean Salad

Dressing:

1/3 cup minced shallot
1/2 cup pureed roasted garlic
24 oz. rice wine vinegar
1/2 cup finely chopped chives

Use hand mixer to thoroughly blend roasted garlic. Add garlic mixture into vinegar. Fold in remaining ingredients and allow to rest overnight.

Salad:

3 cups grape tomato
2 lbs. fresh wax beans bias lightly blanched chopped 1"
2 lbs. fresh green beans bias lightly blanched chopped 1"
1 lb. fingerling potatoes cooked sliced 1/4"
8 cups mesclun lettuce mix

Back to Top

Jamaican Jerk Plantain Salad

3 medium plantains 1/4" x 2" julienne
1/2 cup green onion diced on a bias 1/4"
1 cup matchstick carrot 1/4"
1 cup red bell pepper 1/4" julienne
1 head radicchio shred to 1/4"
1 English cucumber halved lengthwise and sliced 1/4" bias

Dressing:

2 med fresh jalapeno minced
1/3 cup Sucanat
1/2 cup fresh squeezed lime juice
1/2 cup rice wine vinegar
3 T fresh thyme
1 T fresh cilantro
1/4 cup ginger minced
2 T garlic minced
2 T soy sauce
1 T black pepper
1 tsp cinnamon
1 tsp nutmeg

Back to Top

Cabbage and Red Apple Slaw

Serves 6

This is one of the easiest fat-free slaws that I make. And almost everyone who tastes it agrees that it is definitely delicious. It will last a few days if you can manage to keep it around that long.

1 1/2 pounds green cabbage, finely shredded
1 red apple, grated
1 large carrot, grated
1 1/2 T maple syrup
2-3 T apple cider vinegar
1 T Dijon mustard
1/2 t sea salt

Quarter the cabbage, remove and discard the central white core. Shred the cabbage by cutting very thin slices along the length of each quarter. You should have about 6 cups. You can use the shredding disk of the food processor for this.

Back to Top

Country Chopped Vegetable Salad

2 c diced zucchini
2 c diced summer squash
2 c diced carrot
2 c diced celery
2 c diced onion
2 c diced red pepper
2 c diced green pepper
2 c diced sugar snap peas

Dressing

2 12 oz package silken tofu (creamed)
1/4 c vegan Worcestershire sauce
1 t garlic powder
1/2 t coarse grind black pepper
2 t Dijon mustard
salt to taste

Cream the silken tofu til smooth like a pudding, and then add seasonings.

Fold into the vegetables thoroughly, cover and chill.

Back to Top

Brazilian Waldorf Salad

Salad:
2 cups diced cooked potatoes
1 cup red kidney beans, rinsed
2 cups diced carrot
2 cups sweet peas fresh or frozen thawed
2 cups small diced red onion
2 cups diced red pepper
1 cup golden raisins
1 cup diced apples
1 cup diced pears (use a firm pear like bosc)
1 cup pine nuts, almonds, or pistachio (do not use peanuts, the flavor is too strong)

Dressing:
3 cups fat free mayonaise
1/4 cup fresh lemon juice
2 T vegan worcestershire sauce
2 t ground fresh garlic
1/2 c thin sliced basil fresh
1 T dijon mustard
2 t coarse grind black pepper
1 T kosher salt

Mix all ingredients for the dressing in a seperate bowl until well incorporated. Fold dressing into the vegetables thoroughly. Adjust salt to taste. Cover and chill for 2 hours. Mix well before serving. Garnish top with 1/2 cup of sliced scallions and a dusting of paprika.

Back to Top

Antipasto Salad Blend

1 cup pitted kalamata olives
1 cup sliced roasted red peppers
1 cup artichoke hearts, quartered
1 package vegan pepperoni sliced into 1/2" strips
1 package vegan ham sliced into 1/2" strips
1 package vegan mozzarella sliced into 1/2" x 1/2" cubes
1 cup sliced red onion
2 quarts canellini beans drained

Dressing:
1/4 cup balsamic herb vinaigrette
1/4 cup balsamic vinegar
6 large fresh basil leafs, torn
2 T garlic, fresh ground
1 t cracked black pepper
1 t salt

Mix all ingredients together. In a separate bowl, mix the dressing ingredients. Combine together in large bowl. Place into a plastic container and chill for 4 hours.

Back to Top

Awesome Cucumber-Tomato Salad

1 medium cucumber
1 medium tomato
1 small red onion
2-3 T cider vinegar
1 t vegan sugar
1/4 teaspoon salt
1/2 t lemon juice
1/4 t red pepper flakes

Wash and coarsely dice the tomato and cucumber (if the skin is really tough, you should peel it). Dice the onion finely. Mix the veggies together in a bowl and add the rest of the ingredients. Mix well. Store covered in the refrigerator and serve very cold. The longer it sits, the better it gets. You can tone it down by reducing (or eliminating) the hot pepper - or tone it up by adding more! Serve with crusty bread or over cold rice.

Prep time: 10 min plus chilling

Serves: 2-4

Back to Top

Tai Noodle Salad

Dressing:
1 cup rice wine vinegar
3/4 cup creamy peanut butter
1/2 cup soy sauce
1/2 cup brown sugar
3/4 cup minced fresh ginger root
1/2 cup minced garlic
1/4 cup chopped cilantro

Salad:
2 cups shredded Napa cabbage
2 cups sliced bok Choy
1 cup snow peas
1 cup diced red bell peppers
1 cup carrots julienne
1/2 cup green onions, chopped
1/2 cup sliced onion
1 lb whole wheat cooked and cooled linguine (break pasta in half before cooking)

Blend all ingredients for the dressing in a blender until smooth. In a large bowl, toss the salad ingredients together, including the pasta. Add the dressing and mix well. Chill for at least 2 hours and mix once again before serving.

Back to Top

1 cup fresh or frozen blueberries
1 cup fresh or frozen strawberries
6-12 lettuce leaves
1 banana
1/2 cup soy milk

Blend banana and soy milk to make topping. Arrange berries and lettuce leaves in a bowl. Pour topping over fruit and serve.

Back to Top

8 oz. baby greens
1 orange
Juice of 1/4 lemon

Blend in a blender and serve.

Back to Top

1/2 cup shredded raw cabbage
1/2 cup shredded raw beets
1/2 cup shredded raw carrots
1 cup shredded apple
1/4 raisins
(Rice vinegar and walnuts optional)

Toss together and serve.

Back to Top

4-6 oz. baby raw spinach
1/4 cup finely shredded red onion
2 tablespoons unhulled sesame seeds
1 tablespoon ground flax seeds
1 box (pint) blackberries
2 tablespoons pear or fig vinegar, if desired

Toss together and serve.

Back to Top

3 green apples
1 pound of mixed leafy greens
Other raw vegetables as desired
1/2 cup chopped pecans
1/4 cup Spicy Pecan Vinegar
1 tablespoon maple syrup

Place salad greens (and raw vegetables, if used) into a bowl. With an apple peeler, shred apples onto lettuce. Sprinkle in chopped pecans. Stir maple syrup into Spicy Pecan Vinegar. Pour on top of other ingredients. Cover lettuce bowl with a tight cover and shake vigorously to thoroughly mix ingredients.

Back to Top

Blend 2 peeled apples with--
1/4 cup orange juice in a blender or a VitaMix
Add cinnamon to taste
Toss the mix in with romaine or Boston lettuce salad and other raw vegetables

Tomatoes, avacado, walnuts, and raisins optional.

Back to Top

Shred 1 cup each:  Carrots, Cabbage, Beets, Apples
1/2 cup raisins
1/2 lemon, juiced
1/4 cup baked potato, skin removed

Blend raisins, lemon juice and the potato in 1/4 cup water or apple juice. Mix all ingredients together.

Back to Top

- from Monty's Restaurant

3 to 4 peppers - assorted colors (red, yellow, orange, green)
1 small red onion
Plum tomatoes
Cilantro (handful)
Italian green parsley (handful)

Chop peppers, onions, tomatoes, cilantro, and parsley. Make sure pieces are small, but not mushy. Combine in a bowl and add the following to taste:

Seasoned Rice Vinegar
Garlic Powder
Seasoned Pepper

Mix well and serve alone or with heated slices of polenta, on the side.

Back to Top

String Bean Salad

- submitted by Erin Holland

2 lbs. fresh green beans
3 garlic cloves
1 small onion
4-5 basil leaves
dash of oregano
dash of black pepper
Nakano roasted garlic rice vinegar to taste

Clean beans and remove ends. Place in boiling water and cook for 15 to 17 minutes. Drain and rinse with cold water. Place in bowl and add all other ingredients. Mix well.

Back to Top

Tossed Salad Options

- submitted by Erin Holland

1 bag of Dole Italian blend lettuce
1 cup of light red kidney beans
1 cup of sliced baby portabella mushrooms
1 cup of sun-dried tomatoes
1/2 cup of diced white onion

Mix all ingredients in a bowl. Add low-fat dressing of choice.

Back to Top

- submitted by Ann Esselstyn

Black beans rinsed thoroughly, lots of diced tomatoes, frozen corn thawed, chopped peppers, green onions or vidalia onions, water chestnuts if you wish, A LOT of cilantro and then just balsamic vinegar.

Back to Top

Fiesta Salad from Neal Barnard's Food for Life

- submitted by Ann Esselstyn

1 1/2 cup dry black beans or 3 15 oz. cans black beans drained and rinsed well
2 cups frozen corn thawed
1 large green pepper, diced
1 large red or yellow pepper, diced
1/2 cup chopped red onion
3/4 cup cilantro or more if you like

2 Tbsp seasoned rice vinegar
2 Tbsp apple cider or white distilled vinegar
1 lime or lemon, juiced
2 garlic cloves, minced (or more)
1 tsp ground coriander
1/2 tsp crushed red pepper or a pinch of cayenne
salt to taste

Mix all vegetables together, whisk the dressing ingredients and pour over. Toss gently to mix.

Back to Top

Jane Hanna's Salsa/Salad

- submitted by Ann Esselstyn

1 can cannellini beans, drained and rinsed
1 mango peeled and diced
red or Vidalia onion diced to taste
cilantro...a lot
grated lime rind
1 lime squeezed

Combine all of the above. Mash a little and use as salsa or don't mash and use as a salad.

Back to Top

Fabulous Corn Salad

- submitted by Ann Esselstyn

1 bag of frozen corn thawed
1 red pepper diced
3 or 4 green onions chopped
a lot of cilantro or parsley chopped
1 to 2 limes juiced
balsamic vinegar to taste

Back to Top

- Submitted by Natalie Taylor

3 cups fresh spinach leaves, torn into bite-size pieces
2 pretty leaves butter or romaine lettuce
1 medium comice (or anything in season) pear, peeled, cored and cut in 1/2 inch dice
1/3 cup pomegranate seeds
1/8 tsp cracked black pepper
3 Tbsp balsamic vinegar

To assemble salad, toss diced pear with pepper and 1 Tbsp of the vinegar. Place one lettuce leaf on each serving plate. Divide the spinach between the two plates and sprinkle with remaining vinegar, to taste. Distribute diced pear over the spinach, toss pomegranate seeds over the salads and serve.

Back to Top

- Submitted by Jill Nussinow, R.D.

1/2 cup water or vegetable broth
1 Tbsp cornstarch
1/4 cup orange juice
2 Tbsp balsamic vinegar
1 tsp Dijon mustard
1/4 cup dried cranberries
3 Tbsp walnut halves or pieces, toasted
2 large ripe, pears, each cut into 8 to 12 slices
4 to 6 cups greens, including bitter ones like arugula or cress
freshly ground pepper, to taste

Combine water and cornstarch in a small saucepan. Bring almost to the boil, until thickened, about 5 minutes. Remove from heat and let cool. Combine the above mixture with the orange juice, balsamic vinegar, mustard and 2 tablespoons of the cranberries in a food processor. Set aside. Put washed and dried greens in a large bowl. Arrange pears over greens and sprinkle walnuts and cranberries over pears. Add dressing and toss. Top with freshly ground pepper, to taste. Serve right away.

Serves: 4 to 6

Preparation time:

Back to Top