Faux meats, sesame seeds, red beans, chickpeas, marinated tofu, nuts, orange segments—anything goes when it comes to these salads! We make things super-easy for you by letting you in on all the right fixins to make a ridiculously awesome-looking salad that will get all your friends begging you for a bite. A big bowl of one of these numbers can certainly rock your world!
DID YOU KNOW?
Vegetarianism is the ultimate weight-loss diet, since vegetarians are one-third as likely to be obese as meat-eaters are, and vegans are about one-tenth as likely to be obese. On average, vegans are 10 to 20 percent lighter than meat-eaters.
“OPEN A CAN” BEAN SALAD
If you have time to open five cans, well then, your lunch is basically made. You’re welcome.
1 (15-ounce) can black beans
1 (15-ounce) can black-eyed peas
1 (15-ounce) can chickpeas
1 (15.5-ounce) can corn
1 tablespoon chopped chives
1 (14.5-ounce) can diced tomatoes (with peppers and onions is best)
1 (8-ounce) bottle Italian dressing
Put the beans and corn in a large colander and rinse well. Drain most of the liquid from the canned tomatoes. Combine all the ingredients in a large bowl and pour in about half the bottle of dressing (more if you want, to your own taste, but it shouldn’t be soupy). Stir together and serve.
Makes 4 servings.
NOTE:
It’s even tastier if you let it sit in the fridge and marinate for a couple of hours. This will make a week’s worth of lunches.
LEAFY NUGGETS
A painless way to get your greens. Kind of like “studying” while watching TV.
1 (16-ounce) bag of pre-washed salad greens
1 (10-ounce) box vegan chicken patties
Vegan salad dressing, to taste
Dump the lettuce onto a plate and set aside. Nuke the chicken patties (as many or as few as you would like) until heated through, about a minute for each patty. Cut or tear up the patties and scatter over the lettuce. Toss with your favorite dressing. Enjoy!
Makes 2 servings.
LIP SMACKIN’ THAI VEGGIES
The splash of lime will have you puckering up as much as your serial lip-locking suitemate—no lip balm required.
2 cups chopped/sliced mixed veggies from the salad bar (e.g., zucchini, bell peppers, onions)
Some bean sprouts from the salad bar
1/2 cup chopped nuts
1 tablespoon lime juice (fresh or from the squirt bottle)
1 tablespoon olive oil
1/2 teaspoon salt
Put everything in a huge bowl and toss together. Crunch away!
Makes 1 serving.
STRAWBERRY FIELD GREENS FOREVER
Faux chicken + strawberries = delicious.
6 vegan chicken strips, nuked in the microwave for 1 minute (or until heated through)
1 (16-ounce) bag field greens
1/2 cup sliced strawberries from the salad bar
Italian dressing, to taste
Tear up the chicken and place in a bowl. Add the other ingredients and toss to coat.
Makes 2 servings.
RUSH WEEK GREEK SALAD
All of the fun of going Greek with no bothersome hazing.
1 (16-ounce) package firm tofu, cut into 1-inch cubes Italian dressing, to taste
8–10 cherry tomatoes
1 cup cucumber slices
1/2 cup black Greek olives, pitted
1 (16-ounce) bag lettuce (your choice)
Pour the dressing over the tofu in a large bowl and refrigerate for at least 1 hour. Add the tomatoes, cucumbers, and olives and toss to coat. Serve on the lettuce.
Makes 1 serving.
IN A PICKLE CHICKPEA SALAD
Remember that time you hooked up with your roommate’s ex? This salad is like that—scandalous, yet it makes you feel oh-so-good!
1 (15-ounce) can chickpeas, drained and rinsed
1 cup celery, finely chopped (don’t forget, salad bars come in handy for these things)
2 teaspoons onion powder
1–2 tablespoons nutritional yeast flakes
Dill pickle relish, to taste
Salt, to taste
Vegan mayonnaise, to taste
Mix all the ingredients, except the mayo, together, mashing the chickpeas slightly as you mix. Once it’s mixed to a soft, spreadable consistency, add the mayo until the salad is as moist as you like. Eat as is, or use on top of crackers or in a sandwich.
Makes 2 servings.
SKINNY CHICK CHICKPEA SALAD
Isn’t it time you ditched the Freshman 15? Now go fill up on this easy, tasty salad!
1 (15-ounce) can chickpeas, drained
1 1/2 cups celery, diced (usually can find on any salad bar)
1/2 cup vegan mayonnaise
2 tablespoons lemon juice (fresh or from the squirter)
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper, to taste
Pita (optional)
Mix the chickpeas and celery. Add the remaining ingredients and season with salt and pepper. Serve in pita pockets or as an individual salad.
Makes 2 servings.
SPICY WATERMELON SALAD
You know what they say: You are what you eat. This salad will show people that you’re not just sweet, you have a bit of an edge, too.
4 cups cubed watermelon
1 large cucumber, peeled and cubed
1/2 (4-ounce) can minced jalapeños
2 tablespoons white vinegar
2 tablespoons lime juice (fresh or from the squirt bottle) Salt, to taste
Combine all the ingredients in a large bowl. Gently toss to coat. Chill for at least 1 hour and serve cold.
Makes 2 servings.
FRUIT SALAD ON THE FLY
2 fruits + 2 minutes = 2 delicious 2 share.
1 orange, peeled
4 strawberries, washed
1 tablespoon lime juice (fresh or from squirt bottle)
Cut the orange and the strawberries into bite-sized pieces. Place in a bowl. Sprinkle with the lime juice and stir to combine. Enjoy!
Makes 1 serving.
CUKE-CHICK SALAD
Chickpeas and cucumbers make a much better duo than you and your last lab partner.
2 cucumbers, sliced
1/2 (15-ounce) can chickpeas
1 teaspoon onion powder
1/4 cup distilled vinegar
Salt and pepper, to taste
Put the cucumbers and chickpeas in a bowl. Add the onion powder and vinegar and stir everything together.
Makes 2 servings.
“GOES BOTH WAYS” CHICK SALAD
All we’re saying is that this versatile salad is just as happy in a pita pocket as it is on a bed of lettuce leaves. Get your mind out of the gutter!
1 (8-ounce) package vegan chicken, shredded or diced
3 teaspoons dill-pickle relish
1 cup vegan mayonnaise
1 teaspoon black pepper
1 teaspoon garlic powder
Salt, to taste
Mix the chicken and dill-pickle relish together in a bowl. Add the mayo and mix. Add the seasonings and mix again. Serve on a salad, in a pita pocket, etc.
Makes 2 servings.
EXCLAMATION POINT EGGLESS SALAD
There are no periods in this salad. Chicken periods…also known as eggs. Yeah, we’d rather eat tofu, too.
1 (16-ounce) package extra-firm tofu, pressed and diced
1 1/4 cups vegan mayonnaise
1 cup nutritional yeast
1 teaspoon salt
1 teaspoon pepper
Mustard, to taste
Mix all the ingredients together in a bowl. Serve with pita wedges, on a sandwich, etc.
Makes 2 servings.
SLICE OF LIFE CHEF SALAD
Chef salads are usually big plates of dead things with a little lettuce. We guarantee that our version is death-free.
1 (16-ounce) bag salad greens
4 slices vegan ham
2 slices vegan turkey
10 cherry tomatoes
1/2 cup vegan cheddar cheese, shredded or cubed
1/4 cup vegan bacon bits
Vegan salad dressing, to taste
Place all the dry ingredients into a large bowl and toss together. Add dressing and toss again. Enjoy!
Makes 2 servings.
NUKE-LEAR MELTDOWN CHILI TACO SALAD
So named because you nuke it…and it melts. Shut up—this is damn delicious, and you know it.
1 (15-ounce) can chili beans in sauce
1 (12-ounce) bag veggie burger crumbles
4 slices vegan cheddar cheese
Tortilla chips
1 bag shredded lettuce
1/2 cup salsa
Jalapeños, to taste
Place the beans and the veggie burger crumbles in a large bowl. Nuke for 3 minutes. Top with the cheese and nuke for another 30 seconds, or until melted.
Place some tortilla chips on two plates. Top each plate of chips with half the chili mixture, then top with lettuce, salsa, and jalapeños.
Makes 2 servings.
CORNY SALAD
This salad is corny in the filled-with-corn-deliciousness kinda sense—not in the embarrassing-joke-Dad-tells-to-your-friends kinda sense.
3 tablespoons olive oil
2 teaspoons lime juice (fresh or from bottle)
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
2 cups frozen corn, thawed
2 cups cherry tomatoes, halved
1 cup peeled, chopped cucumber
Mix together the olive oil, lime juice, sugar, salt, and pepper in a large bowl. Add the corn, tomatoes, and cucumber and stir until fully combined.
Makes 2 servings.
ULTIMATE FRISBEE FRUIT SALAD
Enjoy this fruity pick-me-up after you wash the mud off your face.
1 (16-ounce) plastic tub of pre-cut fruit of your choice
1/2 bunch of red seedless grapes
1 (20-ounce) can diced pineapple, drained
2 (6-ounce) containers vegan yogurt
Mix together and enjoy!
Makes 2 servings.
MIDTERM MACARONI SALAD
Just what you need to keep you focused and restore your sanity when your eyes start to blur and you can’t stop mumbling about the 500 pages you have left to read before your midterm tomorrow.
1 (16-ounce) box macaroni
2 heaping teaspoons Dijon mustard
1 1/2 cups vegan mayonnaise
1/2 (10-ounce) bag shredded carrots
1/2 cup peas, nuked
1/4 cup chopped chives
Salt, to taste
Place the macaroni in a 64-ounce container and pour in water until macaroni is completely submerged (about 3/4 of the way full). Microwave on high for 5 minutes, stir, and repeat until macaroni is tender, generally about 10 to 12 minutes. While the macaroni is heating up, mix the mustard and mayonnaise together and add salt as needed. Drain all the water from the macaroni, and then add the carrots, peas, and chives to the macaroni. Top with the mayo/mustard sauce. Mix until well coated and refrigerate until ready to serve.
Makes 4 servings.
CHICK FLICK SALAD
Guys, invite your girlfriend over and eat this Italian salad while watching a romantic comedy, and we guarantee she’ll be all over you like…er…salad dressing on a salad?
1 (8-ounce) bag vegan chicken or steak strips
1 bag lettuce
1 (10-ounce) bag shredded carrots
10 cherry tomatoes
1 tablespoon lemon juice (fresh or from a squirt bottle)
2 tablespoons olive oil
Salt and pepper, to taste
Nuke the meat for about 2 minutes, or until hot. Set aside. Mix all the veggies together in a large bowl and add the lemon juice, olive oil, salt, and pepper. Toss the salad until the veggies are well coated. Top with the meat and serve.
Makes 2 servings.
FAKIN’ BACON ’N ORANGE SPINACH SALAD
Make a five-star salad in less than 5 minutes.
1 bag fresh spinach (about 6 cups of leaves)
1 orange, peeled and sliced into thin rounds
1 tablespoon sesame seeds
2 tablespoons seasoned rice vinegar
1 tablespoon orange juice concentrate
1 tablespoon water
1 tablespoon vegan bacon bits
Wash the spinach leaves and dry with paper towels. Place in a bowl along with the orange slices. Put the sesame seeds in a blender and grind into a powder. Add the vinegar, orange juice concentrate, and water into the blender and blend to mix. Pour over the salad and add the bacon bits. Toss before serving.
Makes 2 servings.
FIELD OF GREENS
Even easier than falling asleep in Statistics.
Field greens (about half a box or bag, or 1/2 pound)
1 (15-ounce) can chickpeas, drained and rinsed
1/2 cup sunflower seeds
1 cucumber, peeled and chopped (can use slices from the salad bar)
1/2 (10-ounce) bag of shredded carrots
Mix everything together and top with your favorite salad dressing.
Makes 2 servings.
BLACK BEAN AND CORN SALAD (EXTENDED DANCE MIX)
If your taste buds wanna dance, here’s the extended mix.
1/4 cup balsamic vinegar
2 tablespoons vegetable oil
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon pepper
1 (15-ounce) can black beans, drained and rinsed
1 (8.75-ounce) can corn, drained
1 (15-ounce) can diced tomatoes with chiles
1 teaspoon chives
Hot sauce, to taste
Mix all of the ingredients together and chill before serving.
Makes 2 servings.
NOTE:
This also makes an excellent dip served with tortilla chips.
BLACK BEAN AND CORN SALAD (SALSA REMIX)
OK, this mix is dedicated to all you salsa lovers out there.
1 (15-ounce) can black beans, drained and rinsed
1 (8.75-ounce) can corn, drained
6 tablespoons lime juice (fresh or from a squirt bottle)
5 tablespoons olive oil
1 tablespoon chives
1/2 cup salsa
Salt and pepper, to taste
Mix everything together. Cover and let chill in the fridge before serving.
Makes 2 servings.
SAFFI’S CHICK SALAD
Tabbouleh’s grainy friend. Just as refreshing as tabbouleh without being bulgur.
1/2 (15-ounce) can chickpeas, drained and rinsed
1 1/2 cups cooked rice
1 tablespoon chives
1 long English cucumber, peeled and finely chopped (you can it get pre-sliced at the salad bar)
4 tablespoons dried parsley
1/3 cup lemon juice (fresh or from a squirt bottle)
1/3 cup olive oil
1 teaspoon salt
1/2 teaspoon pepper
Toss everything together in a large bowl and dig in!
Makes 2 servings.
DIRTY CHICK (PEA) CLEAN-UP SALAD
You had pizza and beer for every meal over the weekend. Clean up your act with this healthy and satisfying “cleanse” meal.
1 (15.5-ounce) can chickpeas, drained and rinsed
1/4 cup diced celery (go to your salad bar and grab some if you don’t want to dice it yourself)
1 red delicious or gala apple, cored and diced
Salt, to taste
Mix all the ingredients together and serve.
Makes 1 serving.
SLAW IN THE RAW
Your parents will be much happier being presented with this salad instead of that nude charcoal sketch you posed for in art class when you needed extra cash.
1 (16-ounce) bag shredded cabbage
1/2 cup roasted sunflower seeds or chopped nuts
1/2 cup vegan mayonnaise
1/2 cup lemon juice
Salt and pepper, to taste
Place all the ingredients in a large mixing bowl and stir to combine. Chill for 30 minutes, then serve.
Makes 2 servings.
STALKER FRUIT SALAD
Share this salad with your stalker—maybe if you’re nice to him, he’ll go away.
2 apples, cored and cut into quarters
1/2 cup water
1/2 cup soy milk
1 cup peanuts
2 cups cubed fresh fruit (try pears, cantaloupe, bananas— whatever you like) or canned fruit salad, drained Handful of raisins
Blend the apples and 1/4 cup of water in a food processor (a blender will do in a pinch—just cut your apples into the smallest pieces possible). Add the soy milk, peanuts, and enough of the remaining water to reach a smooth consistency. Divide the fruit into four bowls and top with the peanut cream mixture. Sprinkle with raisins and serve.
Makes 4 servings.
KINESIOLOGY 101 SALAD
You thought you were done with P.E. in high school. Boy, were you wrong. At least this salad won’t weigh you down while you’re forced to do push-ups.
1 bag field greens salad
1/4 cup shredded carrots (you can buy them pre-shredded)
1/4 cup shredded cabbage (you can buy a bag of preshredded cabbage coleslaw)
1/4 cup sliced fresh mushrooms
1/4 cup chopped walnuts
Salad dressing, to taste
Combine all the ingredients in a bowl, toss together, and eat!
Makes 2 servings.