salads Archives - Forks Over Knives

Black Rice, Roasted Beet, and Orange Salad

Juliana Hale — Tue, 14 Nov 2023 18:18:54 +0000

Black rice creates a dramatic backdrop for colorful pops of produce in this delightful grain-forward salad. Antioxidant-rich beets are roasted in the oven until tender and sweet, then piled onto the bed of rice alongside juicy orange segments and crunchy green apple. A creamy garlic and mustard dressing ties everything together, uniting the sweet and earthy flavors for a wholesome meal that looks just as good as it tastes. To air-fry the beets instead of baking them, preheat an air fryer to 400°F. Season beets with salt and pepper. Air-fry for 18 to 20 minutes or until tender and the edges are lightly browned, stirring once or twice.

Tip: To make orange supremes, slice off the top and bottom of the orange. Place orange flat side down on a cutting board. Slice off the skin and bitter white pith from top to bottom. Holding the orange over a bowl, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The supreme will drop into the bowl. Repeat to remove all supremes.

For more wholesome black rice recipes, check out these tasty ideas:

Yield: Makes 6 cups

Time: 55 minutes

2 medium beets (12 oz.), peeled and cut into 1-inch pieces
Sea salt, to taste
Freshly ground black pepper, to taste
2 oranges
⅓ cup chopped toasted walnuts
1 tablespoon Dijon mustard
½ teaspoon garlic powder
3 cups cooked black rice, chilled
1½ cups cooked tricolor quinoa, chilled
1 Granny Smith apple, cored and cut into 1-inch pieces
1 shallot, sliced

Instructions

Preheat oven to 375°F. Place beets in a 2-quart baking dish with 2 tablespoons water; season with salt and pepper. Cover dish with foil. Bake 30 minutes. Uncover; bake 15 to 30 minutes more or until tender and edges are lightly browned.
Meanwhile, zest and juice one of the oranges. Cut the second orange into supremes (see tip in intro) and place in a bowl.
In a small food processor combine ¼ cup of the walnuts, ¼ cup orange juice, 1 teaspoon orange zest, the mustard, garlic powder, and 2 tablespoons water. Process until smooth. Season with salt and pepper.
Add rice, quinoa, apple, shallot, and dressing to bowl with orange supremes. Toss to combine. Top with beets and the remaining walnuts.

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Vegan Waldorf Salad

Nancy Macklin, RDN and RDN — Fri, 27 Oct 2023 21:07:00 +0000

This veganized version of a New York–style Waldorf salad is packed full of traditional ingredients but adds chewy barley to deliver extra hunger-busting heft. Apples, celery, raisins, and barley are coated in a creamy tofu-based mayo that gets a dash of savory warmth from pumpkin pie spice, while a sprinkling of walnuts delivers the familiar crunch of this deli-counter classic. Fresh chopped parsley adds a tasty herbal finish to the dish, but you could swap it for dill or basil if you like. Serve our vegan Waldorf salad in Bibb lettuce cups for extra style points and watch how quickly this refreshing recipe disappears.

For more grain-forward salads, check out these tasty ideas:

Yield: Makes 12 cups

Time: 70 minutes

4 red and green apples, cored and chopped
4 cups cooled cooked barley
3 stalks celery, diagonally sliced
¾ cup raisins
½ of a 12-oz. package soft silken tofu
½ cup apple cider or apple juice
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon pure maple syrup
¼ teaspoon pumpkin pie spice
Dash cayenne pepper
Sea salt, to taste
Freshly ground black pepper, to taste
Bibb lettuce leaves (optional)
Pumpkin pie spice, chopped fresh parsley, and/or 2 tablespoons chopped walnuts (optional)

Instructions

In a large bowl combine apples, barley, celery, and raisins. In a small food processor or blender combine the next seven ingredients (through cayenne pepper). Process until smooth. Pour over salad and toss to coat. Season with salt and black pepper.
If you like, serve salad in Bibb lettuce leaf cups and sprinkle with pumpkin pie spice, parsley, and/or walnuts.

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Mojo-Seasoned Plantain Salad with Black Beans and Rice

Nancy Macklin, RDN and RDN — Tue, 17 Oct 2023 18:42:26 +0000

Big, bright flavor comes with each bite of this crowd-pleasing plantain salad. It all starts by slathering red onion wedges and sliced plantains in a mojo dressing—a savory, citrusy marinade that hails from Cuba—and roasting them to tender perfection. The plantain medley is then tossed with black beans, brown rice, and cherry tomatoes before being piled onto a bed of soft kale and drizzled with a maple-mustard dressing. The combination of textures, flavors, and colors make every forkful of this Caribbean-inspired salad an absolute treat to eat and will keep your belly full with plenty of good-for-you ingredients.

Tip: If desired, massage sliced kale with fingertips 1 to 2 minutes to soften.

For more hearty salads, check out these tasty ideas:

Yield: Makes 18 cups

Time: 60 minutes

4 plantains, peeled and cut into ½-inch slices
1 large red onion, cut into wedges
⅓ cup orange juice
3 tablespoons lemon juice
3 tablespoons lime juice
1 teaspoon chopped fresh oregano
1 teaspoon ground cumin
¼ teaspoon sea salt
2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
4 cups thinly sliced kale leaves, stems removed (see tip in intro)
3 cups cherry tomatoes, halved
2 cups cooled cooked brown rice
1 teaspoon coarse ground mustard
1 teaspoon pure maple syrup
Sea salt, to taste
Freshly ground black pepper, to taste
Orange, lemon, and/or lime wedges (optional)

Instructions

Preheat oven to 400°F. Line a 15×10- inch baking pan with parchment paper or a silicone baking mat. Spread plantains and onion in pan. In a small bowl stir together the next six ingredients (through ¼ teaspoon salt). Brush 2 tablespoons of the mixture over plantains and onion, reserving the remaining juice mixture for dressing. Roast plantains and onion 20 to 25 minutes or until tender. Cool in pan on a wire rack.
In an extra-large bowl combine cooled plantains and onion, the beans, kale, tomatoes, and rice. Whisk mustard and maple syrup into the remaining juice mixture. Season with salt and pepper. Drizzle over salad; toss to coat. Serve with citrus wedges.

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Balsamic-Roasted Delicata Squash Salad

Nancy Macklin, RDN — Thu, 05 Oct 2023 17:05:58 +0000

This grain-forward delicata squash salad is packed full of fresh flavors that will tantalize your taste buds and keep a rumbling tummy satisfied. The base of chewy quinoa is tossed with plump cherry tomatoes, hearty white beans, and tender balsamic-glazed squash to create a vibrant medley of good-for-you ingredients. A sweet and savory balsamic vinaigrette is drizzled on top to meld everything together while fresh basil adds a bright herbal note to the dish. Perfect for serving alongside a creamy soup, this filling salad is an easy and tasty meal that delivers maximum flavor with minimal effort.

For more delicata squash recipes, check out these tasty ideas:

Yield: Makes 14 cups

2 lb. delicata squash, trimmed, sliced into ½-inch rings, seeds removed
⅔ cup balsamic vinegar
¼ cup lemon juice
2 tablespoons Dijon mustard
4 cups multicolor cherry tomatoes, halved
4 cups cooked tricolor quinoa, seasoned with sea salt and freshly ground black pepper
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
2 cups fresh basil leaves or baby arugula
4 cloves garlic, minced
½ teaspoon onion powder

Instructions

Preheat oven to 400°F. Line a 15×10- inch baking pan with parchment paper or a silicone baking mat. Place squash in a single layer in pan. In a small bowl whisk together balsamic vinegar, lemon juice, mustard, and ¼ cup water. Brush 2 tablespoons of the mixture over squash, reserving the remaining balsamic mixture for dressing. Roast squash 30 to 35 minutes or until tender. Cool in pan on a wire rack.
On a serving platter layer half each of the cooled squash, tomatoes, quinoa, beans, and basil. Repeat layers.
Whisk garlic and onion powder into the remaining balsamic mixture. Drizzle over salad.

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Layered Black Rice Salad

Nancy Macklin, RDN — Mon, 18 Sep 2023 19:03:19 +0000

Be prepared for an abundance of “oohs” and “aahs” when you present this multicolor black rice salad at your next dinner party. The chewy rice creates eye-catching bands of deep purple grains that are stacked between crunchy carrots, tangy red onion, hearty edamame, and aromatic herbs. A zesty lime and soy dressing seeps down among the layers to create an Asian-inspired flavor profile that will leave you licking your plate. This recipe is ideal for a light but filling lunch, or as a starting course paired with a denser noodle dish when you’re ready for a full-on feast. While black rice gives this salad a particularly striking appearance, you can substitute brown rice or wild rice if you like.

Tip: This salad could also be assembled in glass jars for a portable, grab-and-go lunch.

For more vegan recipes with black rice, check out these tasty ideas:

Yield: Makes 8 cups

2 tablespoons rice vinegar
2 tablespoons lime juice
2 tablespoons reduced-sodium soy sauce
2 teaspoons pure maple syrup
1 teaspoons sriracha sauce
½ teaspoon red pepper flakes
4 cups cooled cooked black rice
2 cups fresh or thawed frozen edamame
2 cups shredded carrots
1 medium red bell pepper, cut into thin strips
½ cup thinly sliced halved red onion
1 cup coarsely chopped fresh herbs, such as mint, Thai basil, and/or cilantro
2 tablespoons sesame seeds, toasted
Lime wedges

Instructions

For Spicy Soy Vinaigrette, in a small bowl whisk together brown rice vinegar, lime juice, reduced-sodium soy sauce, maple syrup, sriracha sauce, crushed red pepper, and 2 tablespoons water. Dressing can be refrigerated until ready to serve.
In a large glass bowl, layer half each of the rice, edamame, carrots, bell pepper, onion, fresh herbs, Spicy Soy Vinaigrette, and sesame seeds. Repeat layers. Serve with lime wedges and garnish with additional fresh herbs.

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Greek Salad with Sun-Dried Tomato Tofu Feta

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Thu, 14 Sep 2023 17:53:58 +0000

This impressive vegan Greek salad packs incredible flavors without all the oil and cheese often found in this classic Mediterranean dish. Tender salad greens are tossed with tangy Kalamata olives, crisp red onion, refreshing cucumber, and juicy tomatoes to ensure each forkful is loaded with colorful produce. But the real star of this salad is the homemade tofu feta, which is marinated in a saucy mixture of sun-dried tomatoes, aromatic herbs, and a pinch of spicy red pepper flakes. For extra-flavorful feta, make it a day ahead of time and let it sit in the fridge overnight to absorb the drool-worthy marinade. When you’re ready to eat, top off each bowl with a savory dressing that gets a creamy texture from blended sunflower seeds. This scrumptious salad will quickly become a favorite in your regular recipe rotation!

Recipe from The Plant-Based Cookbook by Ashley Madden, B.Sc.(Pharm), ACPR, CHNC

For more vegan Greek dishes, check out these tasty ideas:

Yield: Makes 12 cups

12- to 14-oz. package extra-firm tofu
⅓ cup sun-dried tomatoes (not oil-packed)
3 tablespoons nutritional yeast
4 tablespoons lemon juice
1 tablespoon red wine vinegar
1 teaspoon dried oregano
1½ teaspoon garlic powder
¼ teaspoon sea salt
Pinch crushed red pepper
¼ cup unsalted sunflower kernels, soaked in water 2 to 3 hours
2 tablespoons apple cider vinegar
1 tablespoon tamari
1 teaspoon onion powder
½ teaspoon dried basil, crushed
2 large heads green leaf lettuce or romaine
10 Campari tomatoes, sliced or quartered
½ of an English cucumber, thinly sliced
¾ cup pitted Kalamata olives, sliced
½ cup thinly sliced red onion

Instructions

For Sun-Dried Tomato Feta, drain the tofu, wrap it in a clean dish towel, and lay it on a flat surface. Place a small tray on top, and set two or three cans of beans on tray to weigh it down for 20 minutes. Cut tofu into ¾-inch cubes. Meanwhile, soak sun-dried tomatoes in room-temperature water 10 minutes; drain and finely chop. In a medium bowl stir together nutritional yeast, 2 tablespoons lemon juice, the red wine vinegar, ½ teaspoon dried oregano, ½ teaspoon garlic powder, the sea salt,and a pinch crushed red pepper. Add tomatoes and tofu; toss to coat. Chill while preparing salad.
For dressing, drain sunflower kernels; place kernels in a small blender or food processor. Add apple cider vinegar, the remaining 2 tablespoons lemon juice, tamari, onion powder, 1 teaspoon garlic powder, ½ teaspoon dried oregano, the dried basil, and a pinch of crushed red pepper. Add ¼ cup plus 2 tablespoons water. Cover and blend until smooth, stopping once or twice to scrape down sides of blender. Add water, 1 to 2 tablespoons at a time, to make smooth and pourable.
In a large salad bowl combine lettuce, tomatoes, cucumber, olives, and red onion. Add the Feta and drizzle with half of the dressing. Toss salad to coat. Serve remaining dressing on the side.

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Kid-Friendly Rainbow Salad

Rachael J. Brown — Wed, 06 Sep 2023 17:38:32 +0000

Perfect for potlucks or other group gatherings, this easy rainbow salad serves up an array of colors and flavors with a slightly sweet profile. A bed of hearty whole wheat couscous provides a delicious backdrop for crunchy carrots, creamy kidney beans, juicy corn, and crisp cucumbers (among other tasty ingredients), but feel free to use any other whole grain that you love. The tantalizing citrus dressing gets an herbal kick from Italian seasoning and black pepper, which provides a yummy contrast to all the fresh, cooling flavors. If you’re serving this salad to kids, ask them how many colors of the rainbow they can spot on their plate! If serving to adults, simply enjoy their satisfied smiles after they take the first bite.

For more 20-minute salad recipes, check out these tasty ideas:

Yield: Makes 11 cups

1½ teaspoons sea salt
1½ cups dry whole wheat couscous
3 medium Persian cucumbers, sliced (about 2 cups)
1 15-oz. can kidney beans, rinsed and drained (1½ cups)
1¼ cups fresh or thawed frozen yellow corn kernels
1 cup finely chopped red onion
2 medium red beets, peeled, quartered, and thinly sliced (1 cup)
1 cup cooked shelled edamame
½ cup finely chopped red bell pepper
½ cup finely chopped green bell pepper
½ cup finely chopped orange bell pepper
¼ cup orange juice
¼ cup pure maple syrup
2 tablespoons balsamic vinegar
1½ tablespoons lemon juice
2 teaspoons dried Italian seasoning, crushed
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder

Instructions

In a medium saucepan combine 1½ cups water and ½ teaspoon of the salt. Bring to boiling; stir in couscous. Remove from heat and let stand, covered, 5 minutes. Spread couscous on a serving platter.
Arrange the next nine ingredients (through orange pepper) over couscous.
For dressing, in a jar combine the remaining ingredients and 1 teaspoon salt. Cover and shake well. Pour dressing over salad.

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Kale and Lentil Salad with Potatoes

Darshana Thacker Wendel — Fri, 14 Jul 2023 17:14:59 +0000

In search of a nourishing lunch? This hearty kale salad is packed full of satisfying ingredients that will banish the afternoon slump sleepiness. A lemon-mustard dressing gently tenderizes the kale while the potatoes and lentils cook, ensuring the leafy greens are soft and sweet before it’s time to dig in. The hunger-busting taters and nutrient-dense lentils are then tossed with shredded carrot for extra substance and sprinkled with salt and pepper before going into the salad. This recipe tastes great chilled or at room temperature, so feel free to pack individual portions in airtight containers to store for weekly meal prep. Enjoy as is, or add some pumpkin seeds on top for an extra tasty crunch!

For more hearty kale salads, check out these tasty ideas:

Yield: Makes 8 cups

2 tablespoons lemon juice
1 teaspoon yellow mustard
½ teaspoon garlic powder
½ teaspoon paprika
⅛ teaspoon freshly ground black pepper
4 cups thinly sliced kale leaves, stems removed
1 cup dry brown lentils, rinsed and drained
1 lb. Yukon gold potatoes, cut into ¾-inch dice (3 cups)
½ cup shredded carrot
Sea salt, to taste

Instructions

For dressing, in a large bowl whisk together the first five ingredients (through pepper) and 2 tablespoons water. Add kale; toss to coat. Let stand at least 30 minutes.
Meanwhile, in a medium saucepan combine lentils and 3 cups water. Let lentils soak 20 minutes. Bring water to boiling; reduce heat. Cover and simmer 10 minutes or until lentils are tender. Drain any liquid remaining in pan. Let lentils cool at least 10 minutes.
Place potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 15 minutes or until tender. Transfer potatoes to a large bowl and let cool.
Add cooled lentils and potatoes to bowl with kale. Add carrot; toss to combine. Season with salt. Serve at room temperature or chilled.

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Vegan Taco Salad Bowls

Rachael J. Brown — Tue, 20 Jun 2023 17:33:19 +0000

While these fun taco salad cups were created with kids in mind, plant-based eaters of all ages will enjoy this hearty, tasty meal. The Tex-Mex-style filling combines chewy quinoa (or any other whole grain you love), nutrient-dense black beans, sweet corn, tangy pico de gallo, and creamy avocado slices to create a succulent Southwestern experience. A squeeze of lime juice and sprinkling of cilantro adds the finishing touch to the drool-worthy flavors. We love the look of serving the salad in edible tortilla bowls, but you can also slice the tortillas into thin strips, bake 8 minutes at 375°F, and then break the strips over the salad for serving. However you choose to eat it, this taco salad recipe will soon become a favorite in your household!

For more kid-friendly vegan recipes, check out these tasty ideas:

Yield: Makes 6 bowls

1 cup dry quinoa, rinsed and drained
6 corn tortillas
1 15-oz. can black beans, rinsed and drained (1½ cups)
2 cups frozen roasted corn kernels, thawed
16 oz. fresh pico de gallo
2 medium avocados, peeled, seeded, and chopped
2 tablespoons lime juice
¼ to ½ cup chopped fresh cilantro
Chili powder, to taste
Sea salt, to taste

Instructions

In a medium saucepan combine quinoa and 2 cups water. Bring to boiling; stir and reduce heat. Cover and simmer 15 minutes or until water is absorbed and quinoa is tender. Remove from heat and uncover.
For tortilla bowls, preheat oven to 375°F. Wrap tortillas in a damp paper towel. Microwave 30 seconds. Nestle each tortilla between four cups of an upside-down muffin pan; repeat with remaining tortillas. Bake 12 minutes.
In a large bowl combine the next five ingredients (through lime juice); mix well. Stir cilantro into cooled quinoa. Spoon bean mixture and quinoa into tortilla bowls. Sprinkle lightly with chili powder and salt.

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Raw Purple Power Salad

Sharon Palmer, MSFS, RDN — Tue, 16 May 2023 17:21:40 +0000

In the plant world, purple is the calling card for phytochemicals called anthocyanins, powerful compounds with antioxidant and anti-inflammatory properties. They are found in a variety of different fruits, including blueberries and blackberries, and also in purple vegetables like beets, radishes, and carrots. This stunningly beautiful salad offers a variety of crunchy raw purple veggies to power your day and fill you up with nutrient-dense produce.

This recipe is from Sharon Palmer’s new cookbook, The Plant-Powered Plan to Beat Diabetes, out May 23, 2023. Learn more here.

Yield: 10 cups

1 small red cabbage, thinly sliced
1 bunch kale. stemmed and chopped
1 small head purple cauliflower. broken into florets
1 medium purple carrot, thinly sliced
2 medium watermelon radishes or pink radishes, trimmed and thinly sliced
1 medium pink or red beet, trimmed and thinly sliced
½ cup sprouts (such as alfalfa, radish, or kohlrabi sprouts)
2 tablespoons fresh lemon juice
Pinch of salt (optional)

Instructions

In a large bowl, combine the cabbage, kale, cauliflower, carrot, radishes, beet, and sprouts. Toss well. Drizzle with the lemon juice and season with the salt (if using). Toss again gently until all the ingredients are well coated. Serve immediately. The salad will keep in an airtight container in the refrigerator for up to 3 days.

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