Bell Pepper and Chickpea Salad

Ingredients:

• 1 tbsp lemon
• 3 tbsp extra-virgin olive oil
• 3 tbsp tahini
• 2 tbsp white wine vinegar
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp pepper
• 1 yellow pepper, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 2 can chickpeas, drained and well-rinsed
• 1 cucumber, peeled and diced
• 2 cups lightly packed parsley, finely chopped
• ½ cup raisins

Directions

1. Place all ingredients in a large bowl and mix well.

2. Store leftovers in fridge for up to 3 days

makes about 4 servings

Nutrients per serving (approx.):

Calories: 379

Protein: 12 g

Fat: 20 g

Carbohydrate: 44 g

Fiber: 8 g

Sodium: 584 mg

Potassium: 707 mg

Quick Salad Dressings

Indian Curried Grapefruit Dressing

• 3/4 cup unflavored soy yogurt (could also use plain yogurt)
• 2 Tbsp coconut milk
• 4 Tbsp grapefruit juice concentrate
• 2 Tbsp curry powder
• 1/2 tsp black pepper

Thai Peanut-Orange Dressing

• 1/2 cup fresh orange juice
• 2 Tbsp fresh lemon juice
• 2 Tbsp peanut butter
• 1 Tbsp maple syrup
• 1 tsp black pepper
• 1/2 tsp chopped fresh chilies

Retro Green Goddess Dressing

• 3/4 cup soy sour cream or silken tofu (could also use regular sour cream)
• 1 Tbsp olive oil
• 1 Tbsp white wine vinegar
• 1 Tbsp fresh lemon juice
• 1 Tbsp shredded nori (dried seaweed)
• 1 Tbsp minced garlic
• 1 Tbsp chopped fresh parsley
• 1 Tbsp minced fresh tarragon

Italian Sun-dried Tomato-Rosemary Vinaigrette

• 8 sundried tomatoes, minced
• 1/2 cup olive oil
• 2 Tbsp fresh lemon juice
• 1/2 Tbsp Dijon mustard
• 1 Tbsp fresh rosemary, minced

Chinese Sesame-Soy Dressing

• 3/4 cup rice wine vinegar
• 1 tsp fresh orange zest
• 1 Tbsp soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp fresh ginger, minced
• 1 Tbsp garlic, minced
• 1 Tbsp fresh orange juice

New England Thanksgiving Vinaigrette

• 1/2 cup vegetable oil
• 3 Tbsp cranberry sauce
• 1 Tbsp maple syrup
• 1 tsp vinegar

Healthy Chopped Veggie Vinaigrette  

• 6 Tbsp red wine vinegar or balsamic vinegar
• 3 Tbsp olive oil
• 1 Tbsp minced garlic
• 4 Tbsp chopped Roma tomatoes
• 2 Tbsp chopped bell pepper
• 2 Tbsp chopped celery
• 2 Tbsp chopped onion
• 2 Tbsp minced fresh oregano
• 1 tsp minced fresh basil

Continental Shallot and Caper Dressing

• 6 Tbsp red wine vinegar
• 2 Tbsp white wine vinegar
• 4 Tbsp olive oil
• 2 Tbsp chopped shallots
• 1 Tsbp drained capers
• 1 tsp Dijon mustard
• 1 tsp black pepper

Southwestern Chili Pepper Dressing

• 2 Tbsp chopped fresh chili peppers
• 4 Tbsp olive oil
• 2 Tbsp fresh lime juice
• 2 Tbsp minced onion
• 2 Tbsp tomato puree
• 1/2 Tbsp minced garlic
• 1 Tbsp chopped fresh cilantro
• 1 tsp ground cumin
• 1 tsp red pepper flakes

*each combination makes about a cup of dressing


recipe source: Vegetarian Journal Volume XXXIII No 2

Rainbow Salad with Avocado Basil Dressing

Salad Ingredients:

• 1 large head romaine lettuce
• 1/2 small head of red cabbage
• 8 oz cherry tomatoes
• 1 english cucumber
• 1 yellow bell pepper
• optional: garbanzo beans, black beans, corn, fresh herbs..

Dressing Ingredients:

• 1 avocado
• juice from 1 lemon
• 3/4 cup lightly packed fresh basil
• 1-2 cloves garlic
• 1 tsp honey/agave
• 1/4 cup olive oil
• 1/4 cup water
• 2 Tbsp white wine vinegar
• 1/4 tsp salt

Directions:

Make dressing: place all dressing ingredients in blender and blend until smooth. Taste and add more lemon or seasonings if necessary. Place in fridge to let flavors mingle while you make the salad. 

Chop all vegetables and place in a large bowl and toss to combine. Top with dressing and serve. 

Makes about 6 servings

Nutrients Per Serving (311 g)

Calories: 192

Protein: 2.7 g

Fat: 15 g

Carbohydrate: 14 g

Fiber: 5 g

Sodium: 116 mg

Potassium: 560 mg

Recipe source: http://www.thegardengrazer.com/2014/03/rainbow-chopped-salad-with-avocado.html

Lentil Salad

Ingredients:

·         1 Tbsp Dijon or other mustard (optional)

·         2 Tbsp any wine or sherry vinegar

·         4 Tbsp olive oil

·         1 tsp salt, plus more to taste

·         Black pepper to taste (optional)

·         4 cups cooked or canned lentils or any other beans, drained

·         3 large ripe tomatoes, chopped

·         1 large cucumber, peeled, seeded, and chopped

·         1 cup chopped carrots or radishes

·         1 cup chopped celery or fennel

·         ½ cup chopped red onion

·         ¼ cup chopped fresh parsley or dill (other seasonings would work as well)

Directions:

1.       Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 Tbsp of water and whist until well combined.

2.       Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (to make the salad ahead: combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.)

Makes about 4 servings

Nutrients per serving:

Calories: 408

Protein: 20 g

Fat: 15 g

Carbohydrate:  52 g

Fiber: 19 g

Sodium: 1146 mg

Potassium: 1363 mg

Phosphorus: 425 mg

Recipe adapted from Eat Vegan Before 6:00 by Mark Bittman

Southwestern Black Bean, Quinoa, and Mango Medley

Ingredients:

• One 15-ounce can black beans, no salt added, rinsed and drained, or 1 3/4 cups cooked black beans
• 1 cup cooked quinoa
• 1 cup frozen corn
• 1 small red bell pepper, chopped
• 1 cup chopped fresh mango
• 1/4 cup finely chopped red onion
• 1/2 cup chopped fresh cilantro (or 2 tsp dried)
• 1 small jalapeno pepper, seeded and finely diced
• Juice from 1 medium lemon
• 1 1/2 tablespoons extra virgin olive oil
• 2 garlic cloves, minced
• 1/2 tsp ground cumin
• 1/2 tsp chilli powder
• 1/4 tsp ground tumeric

Directions

1. Mix together the beans, quinoa, corn, bell peppers, mango, onion, cilantro, and jalapeno in a mixing bowl.
2. Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and tumeric in a small bowl. Drizzle over the mixture and toss. Refrigerate until serving time.

Variations: substitute kidney or pinto beans for the black beans or use cooked barley, bulgur, rice, or farro instead of the quinoa

Makes 6 servings

Nutrients Per Serving (1 cup)
Calories: 164
Protein: 6 g
Fat: 4 g
Carbohydrates: 27 g
Fiber: 7 g
Sodium: 93 mg
Potassium: 383 mg
Phosphorus: 147 mg

Recipe Source: The Plant-Powered Diet by Sharon Palmer RD

Chickpea and Tomato Salad with Fresh Basil

INGREDIENTS


• 1 can chickpeas drained and rinsed
• 1 pint grape tomatoes, halved
• 25 large basil leaves, chopped
• 3 cloves garlic, minced
• 1 Tbsp red wine vinegar
• 1 Tbsp apple cider vinegar
• 2 tsp olive oil
• ½ Tbsp honey
• Pinch of salt (optional)

Toss all the ingredients together and chill for at least 20 minutes. Enjoy!

Makes about 2 servings

Nutrients per serving:
Calories: 207
Protein: 8 g
Carbohydrate: 32 g
Fat: 6 g
Fiber: 7 g
Sodium: 208 mg
Potassium: 451 mg
Phosphorus: 167 mg
from http://www.greenlitebites.com/

Moroccan Carrot Salad

Ingredients

• carrots, sliced into rounds
• 3 Tbsp lemon juice
• 2 Tbsp olive oil
• 2 cloves garlic
• 1/2 tsp cumin
• 1/2 tsp paprika
• salt and pepper to taste

Preparation

1. Bring water, with salt, to boil. 

2. Add the carrot rounds to the pot. Boil for 8 minutes.

3. Drain. Rinse under cold water. 

4. In a small bowl, mix lemon juice, olive oil, garlic, cumin, and paprika.

5. Pour dressing over carrots and mix well. 

6. Season with salt and pepper. 

 Variation

Add 1/4 cup fresh chopped cilantro leaves.

Nutrients (for entire recipe)
Calories: 276
Protein: 1.1 g
Carbohydrates: 9.4 g
Fat: 27.5 g
Fiber: 1.5 g
Sodium: 20 mg
Potassium: 202 mg
Phosphorus: 29 mg

Tangy Tahini Dressing

Ingredients:

• 1/4 cup Bragg organic apple cider vinegar
• 1/3 cup extra virgin olive oil
• 1/3 cup tahini
• 2 Tbsp clover honey
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp whole peppercorns

Directions:
Combine apple cider vinegar, olive oil, tahini, honey, and garlic powder in a blender and blend until smooth. If a blender is not available, simply combine ingredients in a large bowl and mix or whisk until smooth. Season with salt and pepper to taste.

Makes 10 servings (1.5 tablespoons)

Nutrients Per Serving:
Calories: 122
Protein: 2 g
Carbohydrates: 5 g
Fat: 12 g
Fiber: 1 g
Sodium: 57 mg
Potassium: 41 mg
Phosphorus: 59 mg

Bulgur Waldorf Salad

Makes 4 1-cup servings

Ingredients:
1 cup prepared bulgur (soaked as per package directions)
1 Granny Smith apple, cored and cut into 1/2-inch pieces
1 tbsp fresh lemon juice
1 cup celery, thinly sliced
1 cup red seedless grapes, halved lengthwise
1/2 cup low-fat plain yogurt
6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
Pinch fresh ground black pepper
3 tbsp unsalted walnut pieces, toasted and chopped

Instructions:
1. Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
2. Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.

Nutrients per serving:
Calories: 210
Protein: 8 g
Carbohydrate: 38 g
Fat: 6 g
Fiber: 9 g
Sodium: 49 mg
Potassium: 385 mg
Phosphorus: 189 mg

recipe from cleaneatingmag.com

Black Bean and Quinoa Salad with Cumin Dressing

Serves 4

1 cup dry quinoa, rinsed
Dash salt
1/2 large cucumber, diced neatly
1 small bell pepper, diced neatly
1 can black beans
10-15 basil leaves, chopped
1/4 cup fresh cilantro, chopped

For the vinaigrette:

2 tbsp extra virgin olive oil
1/4 cup apple cider vinegar
1 tbsp agave or maple syrup
1 tbsp dijon mustard
1 tsp cumin
Salt and pepper to taste

1) Cook quinoa in salted water till tender and fluffy (use a rice cooker or the package instructions).

2) Add chopped vegetables and herbs.

3) Whisk dressing ingredients. Add about 1/4-1/3 cup dressing to the salad, and serve.

Nutrients per serving:
Calories: 247
Protein: 7 g
Carbohydrate: 34 g
Fat: 10 g
Fiber: 4 g
Sodium: 24 mg
Potassium: 443 mg
Phosphorus: 219 mg

from: http://www.choosingraw.com/recipes/entrees/black-bean-and-quinoa-salad-with-quick-cumin-dressing/

QUINOA SALAD

1 cup water
1/2 cup quinoa- well drained
1 cup chopped green, yellow and/or orange sweet pepper (optional)
2 tomatoes, chopped (optional)
1 cup dried, cooked garbonzo beans(chickpeas) or other allowable bean, rinsed and drained well(optional)
1/2 cup chopped green onion or celery
2 tablespoons chopped parsley
2 tablespoons chopped mint
2 tablespoons lemon juice
salt and pepper as desired

1. In small saucepan combine water and quinoa. Bring to boil, reduce heat. Cover and simmer about 15 minutes or until water is absorbed. Remove from heat and set aside.
2. Meanwhile, in a large bowl, combine sweet pepper, tomatoes, beans green onions, parsley and mind. Add the cooked quinoa, mix well. Add lemon juice, toss well to mix. Season to taste with salt and black pepper. Cover and refrigerate for 2 to 4 hours before serving. Makes 4 to 6 servings.

NUTRIENT INFORMATION(per serving):
Calories: 143
Protein: 6 g
Carbohydrate: 27 g
Fat: 2 g
Fiber: 5 g
Sodium: 174 mg
Potassium: 495 mg
Phosphorus: 161 mg