EAT SALAD AT AS MANY MEALS as possible, even breakfast. Salads do not have to be fancy or complicated. They can be simple greens with the dressing of your choice (avoid iceberg lettuce, which is low in nutritional value). Or they can be the main course, brimming with beans, rice, and colored vegetables. In the summer, it is especially easy to make dinner of salad alone. During the tomato season, almost every meal of ours includes thick-sliced tomatoes with basil and balsamic vinegar on top.

Lots of salad suggestions follow. For each recipe, I have provided an estimate of how many servings it makes, but portion sizes are really a matter of individual taste; Essy and I often eat as much salad for one meal as ten people eat at a dinner party! Have fun trying new possibilities, but above all, eat greens and lots of your favorite colored vegetables as often as possible.

Note: A few of these salad recipes include built-in dressings. But please see Chapter 18 for a wide variety of dressing recipes—and for a discussion of no-tahini hummus, a critical ingredient of many dressings.

Bean and Artichoke Salad

MAKES 6 SERVINGS

A pretty salad that tastes as good as it looks. Consider buying artichoke bottoms instead of the tops and cutting each into four strips.

1 large tomato, chopped (2 cups)
1 red bell pepper, seeded and chopped (¹/₂ cup)
1 small red onion, chopped (¹/₂ cup)
1 cup chopped parsley or cilantro
1 19-ounce can red kidney beans, drained and rinsed
1 15-ounce can chickpeas, drained and rinsed
1 14-ounce can artichoke hearts, drained and rinsed
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar
1¹/₂ teaspoons spicy brown mustard (or other mustard of your choice)
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried thyme
1 garlic clove, minced

Combine first seven ingredients in a large bowl.
Combine remaining ingredients in a small bowl, stir with a whisk, and pour over bean mixture. Chill before serving.

Quickest Black Bean Salad

MAKES 4 SERVINGS

We could eat this for every meal in summer, even breakfast. It is the salad I make when I have to take a dish to an event, because it is so quick to assemble, everyone comes back for seconds, and it is the best advertisement for delicious NO-OIL eating. It is easy to expand by adding more tomatoes or frozen corn. As always, use LOTS of cilantro.

2 15-ounce cans black beans, drained and rinsed WELL!
1 very large tomato, chopped
1 16-ounce package of frozen corn
¹/₂ Vidalia onion, chopped
1 6-ounce can sliced water chestnuts, drained and rinsed
1 bunch cilantro, chopped
¹/₂ lime and zest
3 tablespoons balsamic vinegar, or more to taste

Put beans, tomato, corn, onion, and water chestnuts in a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.
Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.

Black Bean Salad with Balsamic-Lime Dressing

MAKES 4 SERVINGS

1 15-ounce can black beans, drained and well-rinsed
1 large tomato, chopped (2 cups)
2 ears cooked corn, kernels cut off the cob (or half of a 16-ounce package frozen corn, thawed under running water)
1 red bell pepper, seeded and chopped (¹/₂ cup)
2 ribs celery chopped (¹/₂ cup)
1 loosely packed cup (or more) chopped cilantro
juice and zest of 1 lime
2-3 tablespoons balsamic vinegar

Combine all ingredients in the order above, stir, and eat!

Black Bean and Citrus Salad

MAKES 6 SERVINGS

This is a light, wet salad, perfect for a hot summer day, but it is just as good in winter, when it brings lovely memories of summer. Mix all ingredients together in a large bowl.

1 large onion, diced (1 cup)
1 red bell pepper, seeded and diced (1 cup)
6 oranges, sectioned, membranes and pith removed (1¹/₂ cups)
2 teaspoons orange zest
¹/₄ cup fresh orange juice, reserved from orange sections
3 tablespoons fresh lime juice
¹/₂ teaspoon ground cumin
¹/₄-¹/₂ teaspoon Tabasco or other hot sauce
¹/₂-1 cup chopped cilantro
2 15-ounce cans black beans, drained and rinsed
arugula or baby spinach

Stir-fry onion and pepper in a nonstick saucepan over medium heat until just tender. Add orange juice or water as necessary. Set aside.
Place orange sections in a large bowl.
Combine orange zest, orange juice, lime juice, cumin, and Tabasco in a bowl.
Add onion mixture, cilantro, and beans to orange sections. Add juice mixture and toss to combine. Serve over a bed of arugula or baby spinach.

VARIATION:

Do not cook onion and pepper, add a little balsamic vinegar, and omit the Tabasco.

Colorful Broccoli Salad

MAKES 6 SERVINGS

2 bunches broccoli, florets in small pieces, stems sliced
2 large onions, quartered and separated
1 red bell pepper, seeded and chopped (1 cup)
3 pieces bok choy, chopped in 1-inch sections, including both white and green parts
4 green onions, sliced
¹/₄ cup rice vinegar
2 tablespoons nutritional yeast
1 teaspoon mustard, any kind
juice and zest of 1 lime

Steam broccoli until just tender and bright green, remove from heat, and put in a large bowl.
While broccoli is steaming, spread onions on a baking sheet and broil until browned on one side, watching carefully. Turn and brown other side. Remove and scrape into bowl with broccoli.
Add peppers, bok choy, and green onions to broccoli.
Mix vinegar, nutritional yeast, mustard, lime juice, and zest in a small bowl and pour over broccoli. Chill before serving.

Note: This is a pretty salad, and a meal in itself with whole-wheat bread. If you like lots of dressing, double the quantities in Step 4.

Butter Bean and Basil Salad

MAKES 6 SERVINGS

This has always been our son Rip’s favorite salad.

3 15-ounce cans butter beans, drained and rinsed
2 garlic cloves, minced
¹/₂ cup (or more) coarsely chopped basil
1 16-ounce package frozen corn, thawed under running water
1 box grape or cherry tomatoes, halved, or 1 large tomato, chopped
1 small red onion, chopped (¹/₂ cup)
juice and zest of 1 lemon
¹/₄ cup balsamic vinegar

Mix all ingredients and pile in center of a platter or bowl. Surround with spinach leaves and other vegetables of your choice, raw or cooked.

Hot-and-Sour Cabbage Salad

MAKES 4 SERVINGS

We belong to a local community-supported agriculture farm and in the summer get wonderful fresh vegetables weekly. This is adapted from one of the CSA recipes.

¹/₂ head Napa cabbage, shredded
1 green onion, thinly sliced
¹/₄ cup seasoned or plain rice vinegar
1 tablespoon peeled, minced fresh ginger
1 teaspoon sugar (optional)
¹/₂-³/₄ teaspoon red pepper flakes

Place cabbage and green onion in a large bowl.
In a small saucepan, over medium heat, bring vinegar, ginger, sugar (optional), and hot pepper flakes to a boil, stirring until sugar dissolves. Pour hot dressing over cabbage and toss.

Easy, Fabulous Corn Salad

MAKES 3-4 SERVINGS

1 16-ounce package frozen corn, thawed under hot water, or 3 ears cooked corn off the cob
1 large red bell pepper, seeded and diced (1 cup)
3-4 green onions, chopped, both white and green parts
cilantro or parsley—lots!
juice and zest of 1-2 limes
balsamic vinegar, to taste
greens

Mix first five ingredients in a bowl. Add vinegar 1 tablespoon at a time until it suits your taste. Serve on a bed of greens.

Roasted Corn and Black Bean Salad

MAKES 4 SERVINGS

This is a wonderful summer salad, and with whole-grain bread, it makes a perfect meal. Add water chestnuts or chopped peppers for variety. If you’re in a hurry, don’t roast the corn.

2 15-ounce cans black beans, drained and rinsed
1 16-ounce package frozen corn
2 Vidalia onions, thinly sliced and slices halved
3 medium tomatoes, diced (2 cups)
1 bunch cilantro, chopped
6 tablespoons balsamic vinegar
romaine lettuce or arugula

Put black beans in a bowl.
Spread corn on a baking sheet, broil until just turning brown, and add to beans.
Spread sliced onions on a baking sheet and broil until brown and limp. Add onions to beans and corn.
Add tomatoes and cilantro to bowl.
Add balsamic vinegar, mix well, and serve on a bed of romaine lettuce or arugula.

Gingered Soba Noodles

MAKES 4-5 SERVINGS

1 8-ounce package whole-grain soba noodles
3 tablespoons rice vinegar
2 tablespoons low-sodium tamari or Bragg Liquid Aminos
2 teaspoons peeled, chopped fresh ginger
2 garlic cloves, finely chopped
¹/₂-1 jalapeño pepper
2 green onions, chopped
¹/₄-¹/₂ cup chopped cilantro

Cook soba noodles according to package directions. Rinse and drain well.
Mix noodles with remaining ingredients in a large bowl. You might choose to sprinkle a teaspoon of toasted sesame seeds on top. Refrigerate.

Note: The tamari in this recipe makes it high in sodium, but oh, so good!

Lentil Salad, Antonia’s Way

MAKES 4 SERVINGS

Antonia Demas, an expert on plant-based nutrition, has a special touch with food.

1 cup uncooked red lentils (2 cups cooked)
1 red onion, diced (1 cup)
1 red bell pepper, diced (¹/₂ cup)
¹/₂ cup chopped Italian parsley or cilantro
2 tablespoons wine or cider vinegar
2 garlic cloves, crushed
2 tablespoons Dijon mustard
2-3 tablespoons lemon juice
2 tablespoons chopped dill

Bring 2 cups of water to a boil. Add uncooked lentils and simmer for 15 minutes, until the lentils are soft but still have their shape.
Add chopped onion, pepper, and parsley to warm lentils.
Whisk together vinegar, garlic, mustard, lemon juice, and dill in a small bowl. Pour over warm lentil mixture, and mix well.

Note: This salad improves in flavor if it is allowed to marinate. If you overcook the lentils, just proceed. The salad is just as delicious. Leftover lentil salad makes a good filling for sandwiches on whole-grain bread with lettuce and a tomato slice. Red lentils make this salad especially pretty, but they mush quickly. Brown lentils hold their shape better.

Mango-Lime Bean Salad

MAKES 2 SERVINGS

Everyone loves this, so double or even triple the recipe! It vanishes in a flash, and also works well as a salsa. It really is our all-time favorite summer salad. The red onion adds a dash of color. The zest (the peel) intensifies the flavor.

1 mango, peeled and diced
red or Vidalia onion, diced, to taste (start with ¹/₂ onion)
1 15-ounce can cannellini beans, drained and rinsed
cilantro—¹/₂ cup or more
juice and zest of 1 juicy lime
baby lettuce or arugula

Combine all ingredients. Serve on a bed of baby lettuce.

Red, Red, Red, Red Salad

MAKES 8 SERVINGS

1 bunch radishes, greens removed, trimmed, and cut into bite-size pieces
¹/₂ head red cabbage, cored and chopped
1 box grape tomatoes, halved
2 19-ounce cans red kidney beans, drained and rinsed
1 large red bell pepper, seeded and diced (1 cup)
¹/₂ large red onion, diced (1 cup)
2 tablespoons no-tahini hummus
juice and zest of 1 lemon
2 tablespoons balsamic vinegar (or other vinegar of choice)
arugula or baby lettuce

Combine first six ingredients in a bowl.
Combine next three ingredients in a small bowl.
Add dressing to vegetables, toss, and refrigerate.
Just before serving, line a shallow salad bowl with arugula or baby lettuce and fill with salad mixture.

Note: This is colorful and filling—and tastes even better if you allow the dressing and vegetable flavors to mix before serving. Double the last three ingredients if you like lots of dressing.

Rice Salad with Apricot-Tamari Dressing

MAKES 8 SERVINGS

2 cups short-grain brown rice (uncooked) or 4 cups cooked
4 cups water
1 carrot, shredded (about 1 cup)
3 ribs celery, diced (³/₄ cup)
1 bunch green onions, sliced
1 large red bell pepper, seeded and diced (1 cup)
2 cups corn (fresh off the cob, or 1 16-ounce package frozen, thawed under water)
1 cup frozen peas
1 8-ounce can water chestnuts, sliced

DRESSING:

¹/₄ cup low-sodium tamari or Bragg Liquid Aminos
³/₄ cup rice vinegar
³/₄-1 cup pineapple juice
¹/₄ cup low-sugar apricot jam
2 teaspoons minced garlic
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dry mustard
2 tablespoons peeled, grated fresh ginger
1¹/₂ teaspoons five-spice powder (optional)

Cook rice in 4 cups of water for 40 minutes, until all water is absorbed.
Assemble all vegetables in a bowl.
Whirl all dressing ingredients in a blender until ginger is puréed.
Toss vegetables, rice, and dressing together.
Serve at room temperature.

Note: If you use tamari, this recipe will be high in salt.

Sweet Potato, Corn, and Green Bean Salad

MAKES 6 SERVINGS

2 medium sweet potatoes, peeled and cut into 1-inch cubes
2 cups green beans, about 1¹/₂ inches long
1 cup thawed frozen corn

Steam sweet potatoes up to 15 minutes, until tender.
Steam green beans 6 minutes, or until tender.
Rinse frozen corn under warm water.
Put all vegetables in a large bowl. Stir in dressing of your choice (I particularly recommend balsamic dressing; see Chapter 18).

Note: 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. Leftover brown rice is good, as are water chestnuts.

Sweet Potato-Lime Salad

MAKES 4 SERVINGS

I always bake way more yams and sweet potatoes than we actually eat because they are so good cold or in other dishes. Leftover yams and sweet potatoes resulted in this dish.

3 large sweet potatoes and/or yams, cut in bite-size pieces (4 cups)
1 bunch green onions, chopped (about ¹/₂ cup)
1 red bell pepper, seeded and chopped (1 cup)
¹/₂ sweet onion, chopped
4 ribs celery, chopped (about 1 cup)
2 tablespoons balsamic vinegar
juice and zest of 1-2 limes (about 2 tablespoons of juice, or to taste)
¹/₂ cup chopped parsley or cilantro

Steam sweet potatoes 10-12 minutes, until tender but still firm, or bake at 400 degrees until just tender. Peel and cube. Place in a bowl.
Add green onions, red pepper, onions, celery, vinegar, lime juice and zest, and parsley. Mix.

Note: This is a cool and satisfying hot-summer-night salad. If the sweet potatoes get too soft, it tastes just as good. Use both yams and sweet potatoes for a beautiful color combination.

Truly Vegetable Tabouli

MAKES 10 SERVINGS

Bulgur cooks in a flash. It is usually available in bulk—with no added ingredients—in health food stores.

1 cup bulgur
1 cup boiling water
2 large tomatoes, diced (2¹/₂-3 cups)
1 cup finely chopped parsley, firmly packed
1 large garlic clove, chopped
4 green onions, white and green parts, chopped
1 small sweet onion, chopped
1 cucumber, peeled and diced
¹/₄ cup chopped fresh mint
zest of 1-2 lemons
¹/₂ cup fresh lemon juice
¹/₄ cup balsamic vinegar
arugula, spinach, or romaine lettuce

Rinse bulgur in a strainer, place in a large bowl, and cover with boiling water. Cover and let sit while dicing tomatoes.
Drain bulgur well and return to bowl. Add diced tomatoes, mix well with bulgur, and allow bulgur to absorb tomato juice.
Add parsley, garlic, green onions, sweet onion, and cucumber to the bulgur mixture.
Add lemon zest, juice, and balsamic vinegar and mix well.
Refrigerate—overnight if possible, or at least a few hours—and serve on a bed of arugula, spinach, or romaine lettuce.

Note: You can top this, if you wish, with grated carrots, sliced radishes, finely chopped peppers of any color, diced bok choy, or other vegetables. For a heartier salad, add 1 can of rinsed chickpeas and/ or thawed frozen corn or cooked kernels cut off the cob.

Mixed Vegetable Salad with Ginger-Orange Dressing

MAKES 8 SERVINGS

2 cups baby carrots
1 whole cauliflower, cut into florets (about 2 cups)
2 cups sugar snap peas
¹/₂ cup fresh orange juice
1 teaspoon orange zest
1¹/₂ tablespoons lemon juice
2 teaspoons peeled, grated fresh ginger, or more to taste
¹/₂ teaspoon freshly ground pepper

Place carrots in 2 quarts boiling water and cook about 6 minutes, until tender. Drain and cool under cold water.
Repeat with cauliflower florets, cooking for about 4 minutes, until tender.
Repeat with sugar snap peas, cooking for 30 seconds, until just tender.
Combine remaining ingredients in a small bowl, mix well, and wait to pour over vegetables just before serving.

The Crowes’ Vidalia Sweet Mustard Relish Pasta Salad

MAKES 4-6 SERVINGS

After Essy’s patient Joe Crowe and his wife, Mary Lind, came to our house for lunch, Mary Lind dropped off a package with a note: “Vidalia Sweet Mustard Relish available in grocery stores is one of our favorite staples. I use it as a dressing in potato salads, rice salads, and pasta salads. Sometimes I use baby corn, artichokes, or hearts of palm just to be exotic.” She included a jar of the relish and the following recipe:

¹/₂ pound whole-wheat pasta
Vegetables (red, yellow, orange, and/or green peppers, green onions, zuchini, yellow squash, broccoli, tomatoes, cauliflower, etc.)
1 can beans of choice
Vidalia sweet mustard relish, to taste

Cook pasta according to package directions. Drain and chill.
Cut vegetables into bite-size pieces. Add to pasta.
Drain beans. Add to pasta.
Add relish to taste. Toss before serving.

Watermelon and Cherry Tomato Perfect Summer Salad

MAKES 6 SERVINGS

This is a most refreshing summer salad. It is good with everything—or by itself as a snack.

2 boxes cherry or grape tomatoes, halved
1 bunch cilantro (2 handfuls), chopped
3 green onions, white and green parts, chopped
¹/₂ medium watermelon, cut into bite-size pieces (use a melon baller)
3 tablespoons lemon juice and zest of one lemon
3 tablespoons balsamic or sherry vinegar

Put halved tomatoes in a large salad bowl.
Sprinkle chopped cilantro and green onions over the tomatoes.
Just before serving, add melon balls, lemon juice, zest, and vinegar and mix.

Yam-Yukon Gold Potato Salad

MAKES 10 SERVINGS

5 cups peeled and cubed yams
5 cups cubed Yukon gold potatoes (peeled or unpeeled)
1 12.3-ounce package light silken tofu
¹/₄ cup no-tahini hummus
4 tablespoons balsamic or apple cider vinegar
juice of 1 lime, or more to taste
3 tablespoons nutritional yeast
1 medium red onion, chopped (¹/₂ cup)
2 garlic cloves, minced
3-4 ribs celery, chopped (³/₄-1 cup)
3 tablespoons drained capers
2 teaspoons dried basil, or a handful of fresh basil, chopped
greens or arugula

Put yams and potatoes in separate saucepans full of water. Bring each to a boil and cook 5-8 minutes, until just tender. Keep checking. Drain separately and set aside.
Combine tofu, hummus, and vinegar in a food processor and process until smooth. Add lime juice and nutritional yeast and process until smooth.
Combine potatoes, yams, onion, garlic, and celery in a large bowl. Add tofu mixture, capers, and half of basil. Chill for at least 1 hour. Sprinkle with remaining basil before serving on a bed of greens or arugula.

Note: There are endless potential additions to this salad. Add, according to taste: green onions, red peppers, halved cherry tomatoes, cilantro, parsley, saffron for a nice yellow color, lemon, etc.

Zeb’s Rice and Raw Corn Salad

MAKES 6 SERVINGS

Our son Zeb, who lives in California, eats this all the time for dinner. It is good! We were surprised at how good. And it is a meal in itself. The raisins add unexpected sweetness and the toasted sesame seeds add their touch of magic. Try the Orange Juice-Lime Salad Dressing in Chapter 18, or use another salad dressing of your choice.

2 cups cooked brown rice
corn cut off 2 cobs, uncooked
2 medium tomatoes, chopped (about 2 cups)
1 cucumber, peeled, sliced, and halved
¹/₄ cup raisins
4 cups mesclun salad greens
2 tablespoons sesame seeds (optional)

Combine all ingredients except sesame seeds in a bowl.
Grind sesame seeds, then carefully toast in a nonstick pan or in a toaster oven until just browned. Watch carefully so they don’t burn.
Toss salad with your choice of dressing, then sprinkle with sesame seeds.