Raw Savory Sprouted Quinoa Salad

This recipe for a highly nutritious raw food salad requires that you first sprout the quinoa. This will take anywhere from 1 to 2 days depending on your climate. But the process itself is super duper simple and well worth it for the unique and satisfying crunchy goodness the salad provides. Sprouting grains multiplies their nutrient profile and offers you a host of beneficial effects. Serve this salad as a main course or a hearty side dish. I find one of the best ways to serve this salad is over a bed of lettuce (and arugula too!).

Prep Time: 30?minutes

Sprout Time: 36?hours

Total Time: 36?hours, 30?minutes

Yield: 4 cups

Ingredients:

• Vegetable Marinade:
• 1/2 cup water
• 1 tablespoon nama shoyu
• 1 teaspoon agave nectar
• 1/2 teaspoon balsamic vinegar
• 1/2 teaspoon stone-ground mustard
• 1 clove garlic, minced
• Salad:
• 3 cups assorted diced vegetables such as portobello mushrooms, red bell peppers, carrots, red onion, zucchini, etc
• 1 cup sprouted quinoa
• 1 tablespoon chopped fresh herbs such as parsley, oregano, thyme, sage, rosemary, etc.
• 2 tablespoons sliced kalamata olives (optional but so yummy)
• 1/4 teaspoon sea salt, or to taste
• 1/4 teaspoon black pepper, or to taste
• Pinch cayenne

Preparation:

1. Mix all of the Vegetable Marinade ingredients together with a whisk or fork and place in a bowl or casserole dish along with the diced vegetables. Allow the veggies to marinate for at least 30 minutes or up to 2 to 3 hours in the refrigerator.

2. Add the sprouted quinoa, and all the remaining ingredients and stir well. Serve immediately or store in an airtight container in the fridge for 1 or 2 days. The sprouts won't last very long so eat it up soon!

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A light broccoli salad

I love broccoli, but I usually chop it up in a stir fry, along with some tofu, or dip it in gobs of homemade hummus. Even though this light broccoli salad isn't my usual way of preparing it, this recipe just expands my love of broccoli along with my recipe repertoire. As you can see from the picture, my friends and I enjoyed this simple salad as a snack alongside a chilled local ale.

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Green bean masala salad

Isn't this green bean salad absolutely beautiful? It's from Jennifer, our raw food writer. Here's what she has to say about it:

When the green beans are dripping off the vine, it's time to come up with a raw green bean salad recipe! So here she is. I love coriander, but if you don't have it ground you may want to leave it out; the crunchy seeds will not soften in this raw dish.

It's filled with an abundance of Indian-flavored spices, including garam masala and cumin, and dressed with a healthy mix of olive oil, agave nectar and lime juice. I love that she decided to add carrots to this recipe. They add not only a boost of color, but also extra vitamins and a layer of chewy texture to the beans. Thanks, Jennifer!

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Vegetarian gado gado salad

Inspired by a traditional Indonesian gado gado salad, this is a spicy Asian vegetarian and vegan salad with tofu, potatoes, and a peanut satay-style dressing. Indonesian gado gado salad usually uses tempeh and is served with crispy fried crackers, but this similar easy vegetarian salad recipe is still an exotic and sensual delight.

Ingredients:

• 3 tbsp vegetable oil
• salt to taste
• 1 pound firm tofu, patted dry and cut into 1/4 inch cubes
• 2 small potatoes, boiled and cut into bite-sized wedges
• 1/2 pound fresh spinach, steamed
• 1/2 small head green cabbage, shredded and lightly steamed
• 1/2 pound mung bean sprouts, washed
• 4 cloves garlic
• 1/4 cup roasted peanuts
• 5 tsp soy sauce
• 3 tbsp lime or lemon juice
• 4 tsp brown sugar
• 1/4 tsp cayenne pepper
• 2 tbsp water

Preparation:

Heat the oil and salt in a medium frying pan over medium heat. Add the tofu in small batches and sautee until lightly browned on both sides, about 5 minutes. Remove with a slotted spoon and drain on a paper towel.

Arrange the tofu, potatoes, spinach and cabbage on individual plates.

Prepare the dressing by placing the garlic, peanuts, soy sauce, lime or lemon juice, sugar, cayenne and water in a blender and blending until smooth. If the dressing seems too thick, add another teaspoon of water.

Top the vegetables and tofu with the bean sprouts and dressing, and serve immediately.

Reprinted with permission from The Compassionate Cook Cookbook.

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Spinach and Beet Salad

Spinach salad is probably one of the healthiest and most nutritious foods you can reward your body with. Add simmered beets and a quick lemon Dijon dressing, and you've got a wholesome, low-fat vegetarian and vegan spinach salad to enjoy.

Ingredients:

• 4 beets
• water for steaming
• 2 tbsp Dijon mustard
• 1/4 cup lemon juice
• 2 tbsp cider vinegar
• 2 tsp honey or agave nectar
• 1 tbsp fresh chopped dill
• 1 large bunch of spinach
• salt and pepper to taste

Preparation:

Slice beets into coins and steam over boiling water for 15 to 20 minutes, or until soft.

In a small bowl, whisk together the Dijon, lemon juice, vinegar, honey or agave nectar syrup and dill until smooth.

Gently toss together the beets, dressing and spinach to combine well. Sprinkle with a dash of salt and pepper if desired.

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Kidney Bean and Egg Salad

Kidney Bean Salad with Eggs. An easy vegetarian bean and egg salad recipe perfect for a casual lunch, or to bring along to a picnic or barbecue. Recipe courtesy of Bush'sR Beans. Scroll down for more easy bean salad recipes and egg salad recipes to try.

Ingredients:

• 1 16 ounce can kidney beans
• 2 pieces celery, sliced
• 2 hard boiled eggs, chopped
• 2 dill pickles, diced
• 1/8 teaspoon pepper
• 1/4 teaspoon onion powder or 1/4 cup chopped onion
• 1/4 teaspoon salt
• Mayonnaise or Italian dressing, to taste

Preparation:

Drain kidney beans; rinse and drain again. Combine beans with celery, egg, pickle and seasonings. Add mayonnaise or Italian dressing to your taste.

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Gourmet salad ideas

Take inspiration from nature when building a healthy vegetarian salad, and fill it with the best the farmer's market has to offer! Greens such as watercress, arugula or frissee form a textured base for gourmet salads and a nice change from the usual iceberg or romaine blends. Add color, texture and unusual ingredients to make your gourmet salad unexpected and exciting: blueberries, pinenuts, candied pecans, fennel, edamame, or, if you're not vegan, an artisan cheese. And for the final touch, of course, you need a gourmet homemade salad dressing.

Need some inspiration? Browse through these beautiful gourmet salad ideas:

• Grapefruit, fennel and avocado salad (pictured)
• Quinoa salad with blueberries
• Fresh fennel and mint salad
• Watercress and frissee salad with avocado
• Portabella and arugula salad

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Hot German Potato Salad Recipe

This vegetarian and vegan German potato salad with vegetarian mock bacon can be served hot or cold. Vegetarian potato salad always makes a great vegetarian side dish for a picnic, barbecue or everyday. This German potato salad recipe is both vegetarian and vegan. You could also omit the vegetarian bacon and still have a lovely tangy German hot potato salad.

Ingredients:

• 4 large potatoes
• water for boiling
• 1 tbsp vegetable oil
• 4-5 slices vegetarian mock bacon strips
• 1 tbsp sugar
• 1 tbsp flour
• 1/3 cup water
• 1/4 cup white wine vinegar (you can substitute cider vinegar if needed)
• 1/2 tsp mustard
• 5 scallions (green onions), sliced
• salt and pepper to taste

Preparation:

Boil the potatoes until just barely tender. Remove from water and allow to cool. Once the potatoes are cool, chop into pieces approximately one inch in size.

In a large skillet, cook the vegetarian bacon in oil until crispy. Crumble into pieces and set the bacon aside. Add the sugar, flour, water, vinegar and mustard to the oil in the skillet. Whisk together over low heat until thick.

Add the potatoes, vegetarian bacon and scallions to the pan and stir to coat the potatoes well. Add a dash of salt and pepper and serve hot or cold as desired.

See also: More recipes using vegetarian bacon

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Barbecue Tofu Salad

Inspired by the all-American flavors of barbecue, this is a simple summery side salad recipe with tofu, corn and bell pepper in a barbecue sauce-based dressing.

Ingredients:

• 1 block firm or extra-firm tofu, well pressed
• 1/2 cup corn
• 1 green bell pepper, diced
• 1 red onion, diced
• 2 tbsp fresh cilantro, chopped
• 1/2 tsp cumin
• 1/2 cup mayonnaise or vegan mayonnaise
• 1/4 cup barbecue sauce

Preparation:

Combine the tofu, corn, pepper, red onion and cilantro in a large bowl.

In separate small bowl, whisk together the remaining ingredients. Pour this dressing over the tofu mixture and toss gently to combine. Serve chilled.

More tofu recipes
More vegetarian recipes

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Chickpea salad sandwich

Mashed chickpea salad sandwich is a healthy vegetarian sandwich that is a little similar to a tuna sandwich.

Ingredients:

• 1 16 ounce can chickpeas
• 1/3 cup mayonnaise (use vegan mayonnaise for a vegan version)
• 2 tsp mustard
• 2 tbsp sweet relish
• 1 rib celery, minced
• dash salt and pepper, to taste
• lettuce greens
• sliced tomato
• sandwich bread (lightly toasted is best)

Preparation:

Mash together the chickpeas, mayonnaise and mustard until chickpeas are mostly smooth but still slightly chunky. Add relish, celery, and a bit of salt and pepper.

Assemble sandwiches with chickpea salad, lettuce and tomato slices on lightly toasted bread.

Makes about three chickpea salad sandwiches or two servings of chickpea salad.

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A simple summery salad: tofu and greens in a barbecue dressing

Summer may be nearly almost over, but this light summery salad preserves all the flavors of summer by pairing tofu, canned or fresh corn and bell peppers in a light barbecue sauce and mayonnaise dressing. Use vegan mayonnaise to keep it vegan. Top this salad with fresh cilantro and you've got yourself a meal!

Link: Summer barbecue tofu salad recipe

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Vegetarian Mock "Tuna" Salad

If you're a vegetarian who misses tuna salad or tuna sandwiches, you can get a very similar taste and texture using all the same ingredients, but substituting the tuna with tofu and adding a bit of kelp seaweed for a fishy flavor. Check out what some of the reviewers have said about this recipe - they love this mock tuna salad!

Ingredients:

• 1 block firm or extra firm tofu, frozen, then thawed and pressed
• 2 stalks celery, diced
• 1 tbsp red onion, minced
• 1/2 cup mayonnaise or vegan mayonnaise
• 2 tbsp soy sauce
• 1 tbsp lemon juice
• 1/2 tsp kelp powder

Preparation:

In a small bowl, crumble or mash the tofu with a fork until it reaches the desired consistency. Add the celery and onion.

In a separate small bowl, whisk together the mayonnaise, soy sauce, lemon juice and kelp. Gently add this mixture to the tofu and stir to combine.

Serve chilled.

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Summer picnics: Bean salad!

What's not to love about bean salads? They're the perfect pick for late summer picnics, potlucks or simple meals. Beans are relatively cheap and nutritious, and most bean salads are simple and easy to whip together. Bean salads transport well, so they're also a great idea for office lunches, if you're stuck at work for lunch.

• White bean and fresh herb salad (pictured)
• Traditional three-bean salad
• Black bean and mango salad
• More summer bean salad recipes

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