If you are a fan of beets, then this salad will please your soon-to-be-red palette. The dill adds a little spark of flavor to harmonize with the red root vegetable.
Makes 4 Servings (serving size: about 1 cup)
6 medium beets, cooked, peeled, and diced (about 4 cups)
2 green onions, chopped
2 tablespoons soynnaise (see Homemade Vegan Mayonnaise, page 198)
2 teaspoons lemon juice
2 tablespoons minced fresh dill
Dash pepper
1. In a bowl, mix beets, onions, and soynnaise.
2. Add lemon juice, pepper, and dill. Serve warm or cold.
Nutrition (per serving): calories 118; fat 6g (saturated 1g); protein 3g; carbohydrate 15g; sodium 137mg
The ultimate convenient salad mix. Use 4 cups here and store the rest in the refrigerator and use within a few days.
Makes 4 Servings (serving size: about 2 cups)
1 head butter lettuce, such as Bibb or Boston, trimmed
1 head crisp long-leaved lettuce, such as romaine, trimmed
1 head loose-leaf lettuce, such as red leaf, trimmed
2 cups arugula
1. Wash all ingredients well and pat dry with paper towels.
2. In a large bowl, tear leaves into bite-size pieces and toss to mix. Transfer to food storage bags or a container lined with paper towels or loosely roll greens in a clean kitchen towel before placing in a container. When refrigerating, loosely seal the storage bags or container lids, which allows greens to get air and remain fresh.
4 cups mixed salad greens
1 English cucumber or other varieties, thinly sliced
1 large carrot, scrubbed and shredded
Balsamic Vinaigrette (see recipe on page 200)
1. Combine salad mix with cucumber and carrot.
2. Drizzle with vinaigrette and toss to coat before serving.
Nutrition (per serving): calories 36; fat 1g (saturated 0g); protein 3g; carbohydrate 7g; sodium 20mg
A hearty salad for a main course or pair it with a bowl of vegetable or squash soup.
Makes 4 Servings (serving size: about 1½ cups)
1 (15-ounce) can chickpeas, rinsed and drained
4 cups arugula
1 cup brown-rice pasta (shell-shaped), cooked and cooled
1 small red onion, thinly sliced (about ½ cup)
¼ cup red bell pepper, seeded and thinly sliced
½ cup black olives, halved
1 celery rib, sliced
1 garlic clove, minced
½ cup salad dressing of choice
1. In a medium bowl, combine all ingredients and toss.
2. Dress and serve on individual salad plates.
Nutrition (per serving): calories 246; fat 5g (saturated 1g); protein 10g; carbohydrate 46g; sodium 635mg
Bright flavors add a bright contrast to the rice in this salad. Easy to pack for work or school lunches.
Makes 6 Servings (serving size: about ½ cup)
1 recipe Lime and Herb Vinaigrette Dressing (page 200)
4 cloves garlic, minced
1 tablespoon sesame oil
2 cups cooked brown rice
1 cup cooked wild rice
½ cup celery, chopped
½ cup red onion, chopped
1 cup cilantro, minced
1 cup fresh parsley, minced
Salt and pepper, to taste
1. In a skillet over low heat, sauté garlic in sesame oil until tender.
2. In a large bowl, mix together brown rice and wild rice; add celery, onion, cilantro, and parsley. Pour Lime and Herb Vinaigrette over salad and serve. Season with salt and pepper, to taste, if desired.
Nutrition (per serving): calories 138; fat 3g (saturated 1g); protein 4g; carbohydrate 25g; sodium 22mg
Leafy green vegetables are rich in protein, micronutrients, and fiber. Spinach has a pleasant flavor and nice texture and is readily available already washed and ready to use.
Makes 4 Servings (serving size: about 1 cup)
½ pound fresh spinach (about 3 cups), washed, stemmed, patted dry, and chilled
8 large fresh white mushrooms (any variety), washed and patted dry
2 green onions, sliced
4 radishes, sliced
½ cup Lemon Mustard Dressing (page 202)
1 tablespoon soy sauce or tamari
1. Cut off mushroom stem tips, discard, and chop remaining caps and stems. Stem the spinach and chop coarsely. In a medium bowl, combine mushrooms, spinach, scallions, and radishes, and toss to mix.
2. In a small bowl or dressing bottle, combine Lemon Mustard Dressing and soy sauce or tamari; whisk or shake to mix. Pour dressing over salad. Season with salt and pepper, if desired, and serve.
Nutrition (per serving): calories 22; fat 0g (saturated 0g); protein 2g; carbohydrate 4g; sodium 304mg
This salad is an alternative to a Waldorf salad and uses a soy-based dressing instead of mayonnaise. Soynnaise is available in most supermarkets’ natural-foods section or in health-food stores. You can also make your own (see Homemade Vegan Mayonnaise, below).
Makes 4 Servings (serving size: about 1 cup)
4 celery ribs, diced (about 1½ cups)
2 medium apples (tart variety), cored and diced (about 2 cups)
1 tablespoon walnuts, coarsely chopped
¼ cup soynnaise (see Homemade Vegan Mayonnaise, below)
2 tablespoons apple juice
2 tablespoons lemon juice
¼ teaspoon tarragon (fresh preferred)
4 romaine lettuce leaves, hard spine removed, coarsely chopped
1. In a medium bowl, toss celery, apples, and walnuts.
2. In a small bowl, combine soynnaise, fruit juices, and tarragon. Add to celery mixture and mix well.
3. Serve on individual salad plate on a bed of romaine lettuce.
Nutrition (per serving): calories 163; fat 12g (saturated 2g); protein 1g; carbohydrate 13g; sodium 91mg
Makes 24 Servings (serving size: 1 tablespoon)
1 cup canola oil
½ cup unsweetened soy milk (or other plant-based milk)
¾ teaspoon salt, to taste
1 to 1½ teaspoons lemon juice
Pinch dry mustard
1. Combine the oil, soy milk, and salt in the food processor or blender. Blend until smooth.
2. Slowly add the lemon juice until the mixture thickens and tastes as desired. Adjust flavor by adding salt and mustard to taste.
Nutrition (per serving): calories 79; fat 9g (saturated 1g); protein 0g; carbohydrate 0g; sodium 70mg
Use just a little of this dressing — only enough to make the lettuce leaves glisten.
Makes 3 Servings (serving size: 2 tablespoons)
2 tablespoons soy sauce or tamari
3 tablespoons rice wine vinegar
2 tablespoons sesame oil
In a bowl, combine all ingredients and whisk to mix. Serve immediately or store in refrigerator in a tightly capped bottle. Shake well before using.
Nutrition (per serving): calories 89; fat 9g (saturated 1g); protein 1g; carbohydrate 2g; sodium 656mg
This dressing is a delicious classic when served with the mixed-greens salad recipe or with fresh arugula and red onions.
Makes 4 Servings (serving size: 2 tablespoons)
2 tablespoons fresh basil, minced
1 to 2 teaspoons grated lemon or lime zest
1 clove garlic, minced
¼ cup olive oil
3 tablespoons balsamic vinegar
Salt, to taste (optional)
⅛ teaspoon pepper (optional)
In a small bowl, combine basil, zest, and garlic. In a separate bowl, whisk together oil and vinegar. Stir in basil mixture and whisk. Add salt and pepper to taste, if desired.
Nutrition (per serving): calories 122; fat 14g (saturated 2g); protein 0g; carbohydrate 1g; sodium 0mg
Makes 2 Servings (serving size: 2 tablespoons)
1 tablespoon balsamic vinegar
¼ teaspoon dry mustard
3 tablespoons olive oil
1 clove garlic, minced
Nutrition (per serving): calories 182; fat 20g (saturated 3g); protein 0g; carbohydrate 1g; sodium 0mg
Makes 8 Servings (serving size: 2 tablespoons)
3 tablespoons red wine vinegar
1 garlic clove, crushed
½ cup olive oil
¼ teaspoon dry mustard
¼ cup fresh basil leaves
Nutrition (per serving): calories 121; fat 14g (saturated 2g); protein 0g; carbohydrate 0.5g; sodium 0mg
Makes 6 Servings (serving size: 2 tablespoons)
½ cup olive oil
juice of 1 large lime (about 2 tablespoons)
2 tablespoons balsamic vinegar
fresh chopped leaves of mint, basil, thyme, or other herbs, minced red chili peppers to taste (optional)
Nutrition (per serving): calories 163; fat 18g (saturated 2g); protein 0g; carbohydrate 1g; sodium 0mg
A basil-and-chive-flavored dressing suitable for salads, as a dipping sauce for raw or cooked vegetables, or to garnish main and side dishes.
Makes 8 Servings (serving size: 2 tablespoons)
½ to ¾ cup soy milk (or other plant-based milk)
3 tablespoons soynnaise (see Homemade Vegan Mayonnaise, page 198)
2 teaspoons white wine vinegar
2 tablespoons fresh basil leaves, chopped
1 tablespoon fresh chives, coarsely chopped
¼ teaspoon dried tarragon
¼ teaspoon dried thyme
Salt and pepper, to taste
1. In a small bowl, whisk together milk, soynnaise, and vinegar. Stir in basil, chives, tarragon, and thyme.
2. Allow to sit 15 to 30 minutes before serving. Season with salt and pepper, if desired.
Nutrition (per serving): calories 43; fat 4g (saturated 1g); protein 1g; carbohydrate 0g; sodium 30mg
This may not be quite as sweet as you’ll find in bottled dressings, but the flavor is bright and fresh, plus so few calories per serving.
Makes 12 Servings (serving size: 2 tablespoons)
½ cup fresh tomatoes, chopped, seeded
1 clove garlic
½ cup green onions, chopped
½ to 1 teaspoon dry mustard
3 tablespoons red wine vinegar
2 teaspoons fresh oregano, minced
¼ teaspoon salt
⅛ teaspoon cayenne pepper
⅛ teaspoon pepper
¾ cup unsweetened tomato juice
1 tablespoon fresh parsley, minced
1. In a blender, puree tomato, garlic, and onion. Add mustard, vinegar, oregano, salt, pepper, and cayenne pepper, and mix well.
2. Add tomato juice slowly and blend thoroughly. Add parsley and mix with a rubber spatula.
3. Transfer to glass bottle with tight-fitting lid and store in refrigerator.
Nutrition (per serving): calories 8; fat 1g (saturated 0g); protein 0g; carbohydrate 2g; sodium 146mg
This recipe is designed to accompany the Spinach Mushroom Salad (see recipe on page 197).
Makes 8 Servings (serving size: 2 tablespoons)
¾ cup French Dressing (page 201)
2 tablespoons lemon juice, freshly squeezed
¼ teaspoon dry mustard
½ teaspoon lemon zest, freshly grated
In a lidded jar, combine all ingredients, shake well to mix, and serve immediately or refrigerate.
Nutrition (per serving): calories 19; fat 0g (saturated 0g); protein 1g; carbohydrate 5g; sodium 146mg
A surprise flavor in this mixture and a great way to add interest to your greens.
Makes 2 Servings (serving size: 2 tablespoons)
3 tablespoons water
1½ tablespoons almond butter
1 tablespoon olive oil
1 tablespoon apple cider vinegar
Salt and pepper, to taste
1. Whisk ingredients and drizzle over salad greens garnished with grated soy cheese.
2. Serve immediately or transfer to a bottle with a tight-fitting lid and store 2 to 3 days in refrigerator. Shake before using.
Nutrition (per serving): calories 91; fat 9g (saturated 1g); protein 1g; carbohydrate 2g; sodium 36mg
Not only is this recipe oil-free, but it’s almost free of calories. The good news is that it’s packed with pleasant flavors for your next salad.
Makes 8 Servings (serving size: 2 tablespoons)
¾ cup tomato juice
2 tablespoons fresh green bell pepper, seeded and diced
1 teaspoon fresh parsley, chopped
1 thin slice of fresh onion
½ teaspoon paprika
¼ teaspoon pepper
⅛ teaspoon dry (ground) mustard
1. In a blender, puree all ingredients until smooth.
2. Transfer to glass dressing bottle with a tight-fitting lid and store in refrigerator. Shake well before serving.
Nutrition (per serving): calories 7; fat 0g (saturated 0g); protein 0g; carbohydrate 1g; sodium 42mg