Difference between revisions of "Salads"

Revision as of 01:02, 11 November 2020

Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.

For other recipes: Index of Recipes

Salad with kidney beans and tahini

Difficulty: 1/5

Time: 10 minutes

Servings: 1

Cost per serving: $3.70 (total cost: $3.70)

Cost per 2000 kcal: $9.50

Ingredients:

• 2 cups chopped red cabbage, raw
• 2 cups chopped green lettuce, raw
• 1 cup chopped arugula, raw
• 1 large cucumber, sliced
• 1 can (240g) kidney beans, drained and rinsed
• 4 tbsp tahini
• 1/2 tsp garlic power
• 1 tbsp lemon juice

Instructions:

• After chopping the vegetables, put all the ingredients in a large bowl and toss, so that the tahini, the garlic powder, and the lemon juice are spread somewhat evenly.

Chickpea rainbow salad in garlic and chive dressing

Difficulty: 1/5

Time: 20 minutes

Servings: 4

Cost per serving: $3.85 (total cost: $15.40)

Cost per 2000 kcal: $16.80

Ingredients:

FOR THE SALAD

• 3 cans (720g) cooked, rinsed, and drained chickpeas
• 1/2 diced cucumber
• 1 diced yellow bell pepper
• 1 diced red bell pepper
• 1 cup diced cherry tomatoes
• 1 1/2 cup shredded red cabbage
• 1 can (320g) kernel corn

FOR THE DRESSING

• 3 cups plant-based yogurt
• 1 1/2 squeezed lemon juice
• 3/4 cup finely chopped fresh chives
• 1 1/2 tsp garlic powder
• Salt and black pepper to taste

Instructions:

• In a large bowl, put all of the salad ingredients together and toss until evenly distributed.
• In a small bowl, put all of the dressing ingredients together and mix together until properly incorporated.
• Pour the sauce on top of the salad ingredients and stir until each piece of the salad is coated in the dressing.

Serving:

In a bowl, place a generous serving of the salad. Top with fresh mint for added sweetness. Serve with fresh bread.

Pasta and chickpea salad with garlic and mustard dressing

Difficulty: 1/5

Time: 20 minutes

Servings: 4

Cost per serving: $1.75 (total cost: $7.00)

Cost per 2000 kcal: $8.24

Ingredients:

FOR THE SALAD

• 500g whole-wheat pasta
• 1 diced yellow bell pepper
• 1 diced red bell pepper
• 1 diced cucumber
• 2 cups shredded radicchio
• 240g rinsed and drained chickpeas

FOR THE DRESSING

• 1 cup soy yogurt
• 2 tbsp lemon juice
• 1/2 tsp mustard powder
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp salt

Instructions:

• Cook the pasta according to package instructions. Drain and rinse under cold water.
• In the meantime, put all of the dressing ingredients in a small bowl and whisk together. Set aside.
• In a large bowl, combine all of the salad ingredients and the dressing. Mix until every vegetable and pasta is coated with the dressing.

Serving:

Place a generous serving of the salad on a plate. Top with fresh parsley, and sprinkle freshly cracked black pepper.

Herbal cold pasta salad

Difficulty: 1/5

Time: 25 minutes

Servings: 4

Cost per serving: $1.60 (total cost: $6.40)

Cost per 2000 kcal: $13.00

Ingredients:

• 500g whole wheat pasta
• 2 tsp dried oregano + 1 tsp for topping OR some fresh oregano if you have it
• 2 tsp dried basil + 1 tsp for topping OR some fresh basil leaves if you have it
• 2 tsp garlic powder
• 21-23 diced cherry tomatoes
• 4 chopped leaves mint
• 1 tsp paprika
• 1 tsp dried sage
• 1 tsp thyme
• 1 tbsp nutritional yeast
• Black pepper
• Salt to taste
• Cayenne powder (optional)

Instructions:

• In a small pot, add the 2 tsp of oregano, the 2 tsp of basil, the garlic, the paprika, the sage, the thyme, the nutritional yeast, the cayenne powder (optional), and some salt and black pepper. Add a bit of water for it to steam, for about 5 minutes.
• Bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain, passing the strainer under cold water to cool off the pasta faster.
• Meanwhile, in a bowl, add the cherry tomatoes, the sauce from the small pot, the 1 tsp of oregano/some fresh oregano, the 1 tsp of basil/some fresh basil, and the mint.
• Mix what's in the bowl with a spoon (or bare hands to be faster), and mix in the pasta, adjusting for seasoning.

Serving:

Serve cold in a plate. Add in a drizzle of olive oil if you want some extra taste, and adjust with salt and black pepper. Top with more nutritional yeast for extra cheesiness. Top with some mint leaves for added freshness. Sprinkle other herbs/spices to add flavors of your choice.

Glazed pumpkin salad

Difficulty: 1/5

Time: 1 hour

Servings: 2

Cost per serving: $3.00 (total cost: $6.00)

Cost per 2000 kcal: $16.13

Ingredients:

FOR THE GLAZE

• 1/4 cup date paste
• 3/4 cup water
• 2 tbsp orange juice
• 1/4 tsp cinnamon
• 1/2 tsp black pepper
• 1/2 tsp salt

FOR THE SALAD

• 600g cored, seedless, skin-on diced pumpkin
• 2 cups arugula
• 2 cups shredded red cabbage
• 2 cups shredded lettuce
• 1 diced yellow bell pepper
• 1 diced red bell pepper
• 4 tbsp pumpkin seeds
• 4 tbsp sunflower seeds
• 2 tbsp flax seeds
• 4 tbsp apple cider vinegar

Instructions:

• Pre-heat oven to 200°C.
• In a small pot, bring all of the glaze ingredients to a boil. Simmer for 10 minutes until the mixture thickens. Set 1/4 cup of the glaze aside.
• In a large bowl, combine the pumpkin pieces with the glaze until each piece is coated. Place the pumpkin pieces on a baking tray lined with parchment paper. Crack some black pepper on top, and bake for about 30 minutes or until the pumpkins are soft.
• In a large bowl, combine all of the ingredients except the pumpkins. Make sure every vegetable has some of the vinegar on it.

Serving:

On a plate, serve some of the salad. Top with the glazed pumpkin pieces, and spread the leftover glaze on top of them. Sprinkle more seeds for added crunch.

Pomegranate and pear couscous salad

Difficulty: 1/5

Time: 1 hour

Servings: 4

Ingredients:

FOR THE SALAD

• 1/2 cups couscous
• 2 cups water
• 1 seeds of pomegranate
• 1 cup roughly chopped cashews cashews
• 1/4 cup chopped fresh parsley leaves
• 1/8 cup chopped fresh mint
• 2 thinly sliced pears
• 2 thinly sliced avocadoes

FOR THE DRESSING

• 2/3 cup apple cider vinegar
• 1/2 tsp cinnamon powder
• Salt
• Black pepper

Instructions:

• In a small pot, bring 3 cups of water to a boil. Turn off the heat, add the couscous, and let sit for 5 minutes. Once ready, transfer the couscous into a bowl and put in the fridge to cool off for 45 minutes.
• Once the couscous is cold, combine all of the salad ingredients in a large bowl except for the pear and the avocado.
• In a small cup, combine all of the dressing ingredients together. Add salt and black pepper to taste.
• Stir the dressing in the salad until evenly mixed.

Serving: On a plate, serve some salad. Top with slices of pear and avocado. Drizzle some additional dressing on top of the pear and avocado slices. Sprinkle additional cashews for extra nuttiness.