SALADS

Hummus Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 290 calories per serving

1 (16-ounce) can garbanzo beans, drained and rinsed

2 tablespoons high-quality olive oil or garlic-infused olive oilPT (preferable; page 220)

2 tablespoons lemon zest

3 tablespoons tahiniPT

1 teaspoon ground cumin

½ teaspoon ground coriander

1 teaspoon sea salt

1 teaspoon sumacPT

2 tablespoons chopped fresh dill, or 1 teaspoon dried dill

1 cucumber, thinly sliced

1 carrot, grated

½ cup alfalfa or radish sprouts

1. In a food processor, add the beans, olive oil, lemon zest, tahini, cumin, coriander, salt, sumac, and dill and purée until very smooth.
2. Transfer the hummus to a bowl. Place the sliced cucumbers around the sides, pile the grated carrots in the middle, and top with the sprouts.

 

Notes: Use garlic-infused olive oil instead of plain olive oil, if garlic is not a trigger food, for best flavor. More flavor can be added via sweet paprika or smoked paprika, if desired. • Hummus is found throughout the Arabic, Middle Eastern, and Mediterranean world, with a wide variety of recipes from region to region and from home to home. • Hummus is one of the many flavorful traditional dishes from around the world that is vegan by coincidence. –Chef Philip

Spanish Bean Salad

Vegan, Gluten-Free, Dairy-Free

Makes 6 servings | 290 calories per serving

¼ pound green beans, trimmed and cut into ½-inch pieces

1 (16-ounce) can garbanzo beans

1 (16-ounce) can kidney beans

1 (16-ounce) can black-eyed peas

1 large carrot, grated

1 teaspoon dried rosemary

2 teaspoons dried oregano

1 teaspoon dried thyme

3 tablespoons olive oil

3 tablespoons sherry vinegar PT, MMGF

2 teaspoons sea salt

1 teaspoon mustard powder

1 tablespoon lemon zest

¼ cup chopped fresh parsley

1. Blanch the green beans by dropping them in boiling water for 5 seconds. Rinse under cold water and drain.
2. Rinse the 3 cans of beans well and drain.
3. Place all of the ingredients in a large bowl and mix well.
4. Let marinate for 2 hours before serving.

Notes: The combination of the dried herbs, olive oil, and sherry vinegar create a very refreshing salad for all seasons. • Like all bean salads and soups, make this a day ahead to allow the flavors to fully develop and blend. –Chef Philip

French Lentil Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 165 calories per serving

1 cup green lentils, soaked overnight or for at least 8 hours

1 quart boiling water

1 tablespoon olive oil

1 carrot, diced

1 stalk celery, diced

1 cup fresh shelled peas

½ teaspoon dried thyme

½ teaspoon dried oregano

½ teaspoon dried marjoram

½ teaspoon dried rosemary

1 teaspoon sea salt

2 tablespoons lemon zest

¼ cup chopped fresh parsley or basil

2 tablespoons balsamic vinegar PT, MMGF

1. Drain and rinse the soaked lentils.
2. Cook the lentils in the boiling water for 10 minutes, or until the lentils are soft. Do not overcook!
3. Drain the lentils well and set aside in a bowl.
4. In a hot frying pan, add the olive oil, vegetables, dried herbs, and salt. Sauté for 5 minutes, or until the vegetables are cooked.
5. Add the cooked vegetables to the cooked lentils, then add the lemon zest, parsley, and balsamic vinegar and toss well to combine.

Notes: Lentils are an inexpensive, versatile source of vegetable protein that can be used in an infinite number of ways. –Chef Philip

Hijiki Seaweed Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 85 calories per serving

½ ounce dried hijiki

1 quart water

1 carrot, julienned

2 tablespoons sakePT

2 tablespoons mirinPT

2 tablespoons tamari (gluten-free soy sauce)

1 cup seaweed-mushroom stock (page 218)

½ cup fresh or frozen shelled edamame

1 tablespoon toasted sesame seedsPT (optional)

1. Reconstitute the hijiki by soaking it in the water for 30 minutes. Drain and rinse.
2. Place the hijiki with the carrot, sake, mirin, tamari, and stock in a pot and bring to a simmer.
3. Cover, lower the heat, and cook for 30 minutes.
4. Add the edamame and cook another 10 minutes, adding more stock if needed.
5. Garnish with the toasted sesame seeds.

Notes: Hijiki is a very inexpensive seaweed found in the oceans off the coast of Japan. It is good to consume a small amount of sea vegetables daily for their nutritional value. • This is a very easy side dish using this nutritious sea vegetable. Hijiki has a strong, intense flavor, so usually small servings of this dish are offered. –Chef Philip

Cucumber Wakame Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 20 calories per serving

1 cucumber, cut into ⅛-inch-thick slices

½ teaspoon salt

2 tablespoons dried wakame

1 cup cold water

1 carrot, grated

2 teaspoons rice vinegar PT, MMGF

1 teaspoon mirinPT

1 teaspoon tamari (gluten-free soy sauce)

1. Place the cucumber slices in a colander set over a bowl, sprinkle with the salt, and massage it into the slices. Let the cucumber sit in the colander for 30 minutes, then rinse and drain.
2. Meanwhile, rehydrate the wakame by placing it in the cold water for 15 minutes. Drain and squeeze excess water out of the wakame.
3. Place the cucumber and wakame with the remaining ingredients in a bowl and gently mix. Serve immediately.

Notes: Another very simple side dish from Japan involving sea and land vegetables. • Wakame is one of the most popular sea vegetables, and it shows up on many daily menus in Japan and Korea. • Wakame is harvested in the Pacific and, like other seaweeds, is highly nutritious and very inexpensive. –Chef Philip

Roasted Portobello Mushroom Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 115 calories per serving

2 portobello mushrooms

1 tablespoon olive oil

¼ teaspoon sea salt

1 large bunch arugula, chopped

½ head radicchio, shredded

Dressing

2 tablespoons olive oil

2 tablespoons balsamic vinegar PT, MMGF

¼ teaspoon dried thyme

¼ teaspoon dried rosemary

¼ teaspoon dried oregano

¼ teaspoon dried sage

¼ cup chopped fresh parsley

1 teaspoon sea salt

1. Preheat the oven to 400°F.
2. Trim the stems off the mushrooms, then lightly rinse the mushrooms and pat dry. Scoop out the gills.
3. Brush the mushrooms on all sides with the olive oil and rub a little salt into them.
4. Place on a baking sheet and roast for 10 minutes. Then turn them over and roast another 10 minutes.
5. Slice the mushrooms and arrange on top of a bed of arugula and radicchio.
6. In a separate bowl, whisk together the dressing ingredients and pour the dressing over the mushrooms and greens.

Notes: Some very nice Italian flavors give these meaty mushrooms a delicious taste, enhanced by the peppery arugula and the bitterness of radicchio. • The color contrast between the three main ingredients is quite striking on the plate. –Chef Philip

Roasted Corn with Cilantro & Lime Zest

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 115 calories per serving

Kernels from 4 ears corn

1 teaspoon sea salt

1 tablespoon grapeseed oil

¼ cup chopped fresh cilantro

2 tablespoons chopped fresh sage

2 tablespoons lime zest

2 tablespoons balsamic vinegar PT, MMGF

1. Preheat the oven to 425°F.
2. Combine the corn with the salt and oil and place in a roasting pan.
3. Roast, covered, for 30 minutes, or until the corn is slightly caramelized.
4. Transfer the corn to a bowl and add the rest of the ingredients. Stir to combine and serve warm or at room temperature.

Notes: Wonderful Mexican flavors in this delightful summer dish. • Fresh corn is a wonderful treat in the summer, and you can grill the corn cobs on the barbecue instead of roasting for even better flavor. • Include some chopped roasted red peppers (if not a trigger) for added color and texture in this exceptional dish, though it will taste fine without. –Chef Philip

Leafy Green Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 132 calories per serving

Dressing

2 tablespoons balsamic vinegar PT, MMGF

2 tablespoons olive oil

¼ teaspoon dried thyme

¼ teaspoon dried marjoram or oregano

½ teaspoon mustard powder

¼ teaspoon sea salt

4 cups torn salad greens mixture (purslane, leaf lettuce, dandelion greens, beet greens, frisée; use a variety of colors and shapes)

1 cucumber, diced

1 carrot, grated

1 raw purple beet, peeled and grated

1 tablespoon toasted sesame seedsPT

10 pitted olives, sliced (not oil-cured)

1. Whisk all of the dressing ingredients together in a bowl and pour over the salad greens. Toss to evenly coat the leaves in the dressing. Drain excess dressing.
2. Arrange the vegetables, sesame seeds, and olives decoratively over the salad greens and serve immediately.

Notes: Tear the salad greens by hand instead of cutting them with a knife to prevent discoloring. • A very quick and easy everyday salad with a variety of colors, textures, and flavors. –Chef Philip

Brussels Sprout Slaw

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 74 calories per serving

20 Brussels sprouts, shredded

10 fresh basil leaves, chopped

1½ tablespoons toasted sesame oilPT

1 tablespoon rice vinegar PT, MMGF

2 teaspoons mirinPT

1½ tablespoons tamari (gluten-free soy sauce)

1. Toss all of the ingredients in a bowl together and let marinate a half hour before serving.

Notes: A Japanese variation on the classic slaw idea. • Cabbage and/or red cabbage (or a combination of both) can be used as a substitute for the Brussels sprouts. –Chef Philip

Dandelions with Garlic-Oil Dressing

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 80 calories per serving

1 large bunch dandelions, chopped

2 tablespoons garlic-infused olive oilPT (page 220)

1 teaspoon rice vinegar PT, MMGF

½ teaspoon sea salt

1. Blanch the dandelions by dropping them in boiling water for a few seconds. Rinse with cold water, drain, and squeeze out excess water.
2. Place the dandelions in a bowl and add the rest of the ingredients. Toss to combine and let sit for an hour before serving.

Notes: Although often mistaken for a weed, dandelions are a very flavorful bitter green with a high amount of vitamins and minerals. • Dandelions are used widely in many cuisines since they are so incredibly easy to grow. –Sonia

Spinach with Sesame Dressing

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 85 calories per serving

1 pound fresh spinach leaves

¼ cup toasted sesame seedsPT

1 tablespoon seaweed-mushroom stock (page 218)

1½ tablespoons tamari (gluten-free soy sauce)

1 teaspoon sakePT

1 tablespoon mirinPT

1. Blanch the spinach by dropping it in boiling water for a few seconds. Then immediately drain it and rinse the spinach under cold water. Squeeze all water out of the spinach and set aside.
2. In a mortar and pestle or a food processor, grind the sesame seeds down.
3. Combine the stock, tamari, sake, mirin, and ground sesame seeds in a bowl.
4. Coat the spinach with the sesame seed dressing.

Notes: This classic sesame seed dressing from Japan works well with a variety of blanched vegetables besides spinach—green beans, shredded collard greens, and rapini, in particular. –Chef Philip

Wilted Kale Salad

Vegan, Gluten-Free, Dairy-Free

Makes 4 servings | 115 calories per serving

1 bunch kale, stalks removed, leaves chopped very small

1 tablespoon balsamic vinegar PT, MMGF

½ teaspoon sea salt

1 carrot, grated

1 tablespoon lemon zest

1 tablespoon toasted pumpkin seeds

1 teaspoon mirinPT

1 tablespoon olive oil

1. Place the kale in a bowl and massage the balsamic vinegar and salt into the kale. Let sit for 30 minutes.
2. Add the rest of the ingredients and mix well to coat the kale leaves.

Notes: Kale has become tremendously popular in recent years due to its versatility, nutritional value, and ease of cultivation. • This is an easy and flavorful dish. –Chef Philip