Seriously Good Salads

When most people hear the word “salad,” they think of wilted iceberg lettuce drowning in ranch dressing, with perhaps a random tomato, crouton, or droopy cucumber slice poking its little head above the surface. But salads can be fresh, inviting celebrations of everything good about plant-centered food. Whether you need a quick lunch at work, a side dish for a family meal, or a fresh potluck offering, these salads will not disappoint.

Plant-Powered Cobb Salad

Instead of loading a cobb salad with bacon, chicken, cheese, and hard-boiled eggs, you can easily swap out the animal products for healthier, filling plant-based ingredients.

Healthy Homemade Ranch Dressing (see recipe)

1 (14-ounce) package extra-firm or firm tofu

¼ cup low-sodium soy sauce or tamari

2 tablespoons pure maple syrup

1 teaspoon liquid smoke

½ teaspoon garlic powder

1 tablespoon cornstarch

6 cups chopped romaine lettuce

½ cup sunflower seeds

¼ cup thinly sliced red onion

1 cup halved cherry
tomatoes

1 (15-ounce) can chickpeas, drained and rinsed

2 ripe avocados, sliced

1. Prepare dressing and refrigerate.

2. Drain tofu and press between paper towels to remove excess liquid. Slice tofu into 1″ cubes.

3. In medium bowl, combine soy sauce or tamari, syrup, liquid smoke, and garlic powder. Add tofu cubes and mix gently to coat. Sprinkle with cornstarch and stir gently. (Optional: Refrigerate 15 minutes—or as long as overnight—to allow tofu to marinate.)

4. Place seasoned tofu in single layer in an air fryer basket or tray, assuring pieces don’t touch. Air fry at 400°F 10–15 minutes, shaking about halfway through, until cubes are browned and crispy, but not burned. If you don’t have an air fryer, sauté tofu in a little olive oil in a skillet, or bake in a standard oven (baking may take longer).

5. In large bowl, place chopped lettuce. Arrange ingredients in rows: tofu, sunflower seeds, onion, tomatoes, chickpeas, and avocado.

6. Serve dressing on the side to keep salad crispy until ready to eat.

Healthy Homemade Ranch Dressing

This recipe is from Cheryl Grant, the food service director for Fletcher Academy in North Carolina. When she makes it for the cafeteria, it usually runs out well ahead of the non-vegan ranch!

Adapted from “Easy Vegan Ranch Dressing” (karissasvegankitchen.com)

3 cups vegan mayo
(preferably Just Mayo)

½ cup nondairy milk of choice (unsweetened, unflavored), to taste

1 teaspoon lemon juice

3 teaspoons crushed garlic

1 tablespoon dried parsley

1 teaspoon dried dill

2 teaspoons onion powder

½ teaspoon salt

½ teaspoon paprika

In medium mixing bowl, add all dressing ingredients. Whisk to combine. If desired, thin with additional milk.

Refrigerate to allow flavors to combine (at least 4 hours is best, but it’s still good before then).

Thai Rice Salad

The flavors and colors of Asia combine in this showstopping rainbow of a salad!

Creamy Thai Dressing (recipe below)

3 cups roughly chopped baby bok choy

2 cups thinly sliced purple cabbage

1 red pepper, sliced

1 yellow pepper, sliced

½ English cucumber, diced

4 green onions, diced

1 cup diced mango

1 cup diced fresh pineapple

1 cup wild and brown rice mix, cooked according to package directions and cooled

¹⁄³ cup roasted cashews

2 tablespoons finely chopped Thai basil or cilantro, plus whole leaves for garnish

1 tablespoon white sesame seeds

1 lime, sliced into wedges

1. Prepare dressing and refrigerate.

2. In large bowl, combine all salad ingredients (except lime and dressing).

3. Immediately before serving, add dressing to salad and toss until thorougly mixed.

4. Garnish with additional basil/cilantro leaves, and serve with lime wedges.

Plant Protein Fiesta Salad

This high-protein, high-fiber salad is a healthy way to satisfy the craving for Mexican food.

1 pepper of choice (bell, jalapeño, poblano, or Anaheim, depending on amount of heat you like), roasted* or fresh, seeded and diced

4 cups cooked quinoa, cooled

2 cups chopped fresh spinach

1 (15-ounce) can black beans, drained and rinsed

1 (15-ounce) can kidney beans, drained and rinsed

1 (15-ounce) can pinto beans, drained and rinsed

2 tomatoes, chopped

1 cup cooked corn, cooled

1 large avocado, sliced

½ cup sliced black or green olives (optional)

juice of 1 lime

½ teaspoon smoked paprika

½ teaspoon cumin

salt, to taste

* To roast pepper (optional):

• Line baking sheet with parchment paper.

• Slice pepper in half, and remove seeds. Place on baking sheet, drizzle with olive oil, and sprinkle with salt. Roast at 400°F for 15–20 minutes, until browned on the edges.

• When pepper is cool enough to handle, peel off skin. Allow to cool completely before dicing.

1. In large bowl, add diced pepper, quinoa, spinach, beans, tomatoes, corn, avocado, and olives. Sprinkle with lime juice and seasonings and toss gently to combine.

2. Serve with whole-wheat tortilla slices or whole-grain tortilla chips.

Easy Lentil Salad

3-Ingredient Tamarind Dressing (see recipe)

4 cups chopped kale, ribs removed

1 cup chopped cucumber

1 cup halved grape tomatoes

¾ cup brown or black lentils, cooked according to package directions and cooled

¼ cup minced red onion

¼ cup chopped parsley

¼ cup chopped basil

¼ cup dried cranberries or pomegranate seeds (optional)

1. Prepare dressing.

2. In large bowl, place chopped kale. Drizzle with half the dressing and massage with your hands to incorporate dressing and soften kale.

3. Transfer to serving dish or individual bowls.

4. In same bowl used to massage kale, add remaining ingredients and dressing, and toss gently to combine.

5. Gently spoon lentil mixture over prepared kale. Serve immediately.

3-ingredient
Tamarind Dressing

2 tablespoons olive oil

1–2 teaspoons tamarind paste, to taste

2 tablespoons freshly squeezed lemon juice (½ medium lemon)

pinch of salt

In small bowl, whisk together ingredients. Taste and adjust seasonings, as desired.

CHEF’S TIPS

• Use black or brown lentils instead of red, yellow, or green lentils, which tend to be too soft for this recipe.

• Tamarind paste is a thick paste made from the sour tamarind fruit. In this recipe, it serves as a substitute for red wine vinegar. It can be found in specialty stores, Asian and Indian markets, or online. It has a strong taste, so start with the smaller amount and increase to taste.

Beautiful Broccoli Salad

Never thought of broccoli as beautiful? You’ve obviously never tried this salad! By replacing the usually heavy, high-fat dressing with this healthier version, you’ll find the true beauty of the ingredients shining through.

Creamy Orange Dressing (recipe below)

2 large broccoli crowns (florets only), chopped

1½ cups halved red grapes

¾ cup finely diced red onion

½ cup sliced or finely chopped roasted almonds

¹⁄³ cup dried cranberries or golden raisins

1. Prepare dressing and refrigerate.

2. In serving bowl, place broccoli, grapes, onion, almonds, and cranberries or raisins. Drizzle with dressing and toss thoroughly to coat. Season with salt, if needed. Serve cold.

Creamy orange Dressing

¾ cup raw cashews, soaked in hot water*

¼ cup water

2 tablespoons pure maple syrup

2 tablespoons orange juice

½ teaspoon minced garlic

½ teaspoon sea salt, or to taste

* PLAN-AHEAD STEP: Place cashews in bowl, cover with water, and soak to soften. (If using a high-speed blender, soak at least 10 minutes. For traditional blender, soak at least two hours, or as long as overnight. Generally, the longer they soak, the creamier they will be when blended.)

Drain cashews. In blender, combine cashews, ¼ cup water, and remainder of dressing ingredients. Blend until smooth and creamy.

Classic Tabbouleh

Tabbouleh is a traditional Lebanese dish made with cracked wheat, fresh herbs, and veggies. This salad is simple to make; just be sure to allow time for the bulgar to soften and the flavors to blend. Serve with slices of whole-wheat pita.

1 cup bulgur wheat

1½ cups boiling water

¼ cup olive oil

juice of 1 lemon

1 teaspoon salt, divided

5–7 scallions, diced

1 young zucchini (the larger they are,
the less tender and flavorful), diced

1 English cucumber, diced

1 cup fresh chopped mint

1 cup fresh chopped parsley

2 cloves garlic, minced

handful cherry tomatoes, halved

1. Place bulgur wheat in large bowl. Stir in boiling water, olive oil, lemon juice, and ½ teaspoon salt. Let sit at room temperature 1 hour.

2. Add scallions, zucchini, cucumber, mint, parsley, garlic, and ½ teaspoon salt to the bulgur mixture and stir well. Gently fold in tomatoes.

3. Cover and refrigerate at least 1 hour to allow seasonings to blend.

Chef’s Tip

Bulgur wheat is available at most grocery stores, health food stores, Middle Eastern markets, or online.

Fresh and Simple Chickpea Salad

Make this mouthwatering recipe a healthy side dish or serve it over a bed of cooked greens or grains to make it an entire meal. It packs well, so it is a great potluck contribution or brown-bag lunch. Plus, it’s vegan, gluten-free, and nut-free, so it accommodates a wide range of dietary restrictions.

Lemon Garlic Dressing (see recipe)

2 (15-ounce) cans chickpeas,
drained and rinsed

4 cups roughly chopped
fresh spinach

1 red, yellow, or orange bell pepper, chopped

½ cup thinly sliced celery

½ cup diced red onion

1 avocado, sliced

1–1½ cup chopped fresh parsley or basil

1. Prepare dressing and set aside.

2. In medium bowl, add chickpeas, vegetables, and parsley or basil and toss gently to combine.

3. Pour dressing over salad and toss again.

Lemon Garlic Dressing