Salads

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

Nutrition facts per serving
CALORIES PER SERVING (kcal): 779         (calories in whole recipe: 779)
Proteins	63%	35.7g	Protein: lysine	98%	1.9g
			Protein: methionine	74%	0.6g
			Protein: isoleucine	89%	1.5g
Carbohydrates	71%	93.3g	Fibers	72%	27.4g
			Net carbs	n/a	65.9g
			Sugars	n/a	23.5g
Fats	54%	35.7g	Omega-3	34%	0.6g
			Omega-6	83%	14.3g
			Saturated fats	n/a	5.1g
Vitamin B1	96%	1.2mg	Vitamin B2	47%	0.6mg
Vitamin B3	36%	5.8mg	Vitamin B5	43%	2.2mg
Vitamin B6	74%	1.0mg	Folate	57%	229.6μg
Vitamin A	45%	407.7μg	Vitamin C	139%	125.8mg
Vitamin E	4%	0.7mg	Vitamin K	207%	249.0μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	58%	580.8mg	Copper	202%	1.8mg
Iron	153%	12.3mg	Magnesium	54%	217.5mg
Manganese	118%	2.7mg	Phosphorus	127%	894.4mg
Potassium	43%	2036.5mg	Selenium	49%	27.3μg
Zinc	53%	5.8mg	Sodium to taste

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

Nutrition facts per serving
CALORIES PER SERVING (kcal): 458         (calories in whole recipe: 1832)
Proteins	44%	24.7g	Protein: lysine	81%	1.6g
			Protein: methionine	37%	0.3g
			Protein: isoleucine	58%	1.0g
Carbohydrates	57%	75.3g	Fibers	50%	19.1g
			Net carbs	n/a	56.2g
			Sugars	n/a	23.4g
Fats	15%	10.2g	Omega-3	23%	0.4g
			Omega-6	19%	3.3g
			Saturated fats	n/a	1.2g
Vitamin B1	20%	0.2mg	Vitamin B2	24%	0.3mg
Vitamin B3	14%	2.3mg	Vitamin B5	23%	1.2mg
Vitamin B6	50%	0.7mg	Folate	48%	194.0μg
Vitamin A	13%	117.8μg	Vitamin C	150%	135.1mg
Vitamin E	11%	1.7mg	Vitamin K	54%	65.5μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	43%	431.4mg	Copper	86%	0.8mg
Iron	54%	4.4mg	Magnesium	31%	127.3mg
Manganese	97%	2.2mg	Phosphorus	51%	358.5mg
Potassium	22%	1034.9mg	Selenium	18%	10.1μg
Zinc	21%	2.4mg	Sodium to taste

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

Nutrition facts per serving
CALORIES PER SERVING (kcal): 422         (calories in whole recipe: 1688)
Proteins	35%	20.0g	Protein: lysine	49%	1.0g
			Protein: methionine	32%	0.3g
			Protein: isoleucine	47%	0.8g
Carbohydrates	58%	76.2g	Fibers	40%	15.4g
			Net carbs	n/a	60.8g
			Sugars	n/a	12.0g
Fats	10%	7.1g	Omega-3	12%	0.2g
			Omega-6	12%	2.2g
			Saturated fats	n/a	0.8g
Vitamin B1	25%	0.3mg	Vitamin B2	19%	0.2mg
Vitamin B3	30%	4.8mg	Vitamin B5	21%	1.1mg
Vitamin B6	36%	0.5mg	Folate	33%	132.2μg
Vitamin A	6%	57.1μg	Vitamin C	110%	99.8mg
Vitamin E	11%	1.8mg	Vitamin K	60%	73.1μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	19%	192.8mg	Copper	86%	0.8mg
Iron	55%	4.4mg	Magnesium	32%	131.7mg
Manganese	128%	2.9mg	Phosphorus	48%	339.7mg
Potassium	12%	654.2mg	Selenium	93%	51.2μg
Zinc	27%	3.0mg	Sodium to taste

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.