The post Delicata Squash Harvest Salad appeared first on World of Vegan.
]]>Serve it up for everyday autumn meals, family gatherings, or even a festive holiday feast. Lavished with a Tangy Apple Cinnamon Vinaigrette, it’s never been so easy to eat your vegetables and enjoy every bite!
Table of Contents
Why You’ll Love This Recipe
- Superfoods Galore – It’s safe to assume that a kale salad would be healthy, but this one really doubles down on nutrient-dense delights. Pomegranates are also antioxidant super stars, delicata are rich in vitamins and minerals, and pecans pack in those heart-healthy omega fatty acids, just for starters.
- Lightning Fast – No one wants to spend all day in the kitchen. You can toss together this quick fix meal in minutes, getting a meal on the table in less time than it would take to order delivery.
- Naturally Gluten-Free – No wheat to see here! This is a recipe that everyone can enjoy without fear.
- Seasonal Flavors – Autumn only comes once a year, so now’s your chance to make the most of it. What grows together, goes together, which is why these seasonal ingredients create perfect harmony on the plate.
- Versatile Side or Entrée – Stick with the basics to pair it with any meal, or bulk it up with whole grains to turn it into the meal by itself! It’s especially delicious with cooked farro, wheatberries, or quinoa.
- Incredibly Satisfying – Since there’s a good balance of protein, fiber, and healthy fats, each serving is super filling and won’t leave you suddenly hungry again in another hour. This one’s got real staying power.
- Perfect for Holidays – Serve this gorgeous platter of salad up on your vegan Thanksgiving dinner table or at Christmas (it’s red and green after all!), Hanukkah (with some vegan latkes), New Years, and beyond!
Star Ingredients
- Kale – Tender curly kale is the base for this dish but there’s no raw, stringy, fibrous funny business here. These leaves are massaged until tender for the best eating experience.
- Delicata Squash – Protected by thin, fully edible striped skin, the soft orange flesh within tastes like a cross between fresh corn and pumpkin pie. No need to peel before baking, but don’t forget to save the seeds inside for roasting later!
- Apple – Crispy, juicy diced apples add refreshing crunch into the mix. Any variety will do, whether it’s honeycrisp, gala, fuji or granny smith. Decide whether you’re in the mood for something sweet or tart and chose accordingly.
- Pomegranate Seeds – Also known as arils, these shiny red jewels pop in your mouth like crunchy plant-based caviar.
- Pecans – This crunchy nut adds incredibly buttery flavor without a drop of dairy. Their inherent, subtle sweetness makes them a perfect pairing with the aforementioned fruits.
- Vegan Feta Cheese – Richly savory and downright luxurious, feta is what makes this salad so special.
What is Vegan Feta?
Traditionally made from sheep’s or goat’s milk, feta is a soft Greek cheese that’s been lightly brined and aged, which makes it salty and somewhat tangy. It’s one of the oldest known types of cheese on earth, dating back to 10,000 BCE. Vegan feta is a much newer innovation of course, having just hit mainstream markets in the past 10 – 20 years.
These dairy-free curds are typically made of coconut oil, potato starch, and/or soy. In fact, the most basic homemade approaches are essentially marinated cubes of tofu! Vegan feta is readily available in stores like Whole Foods and Trader Joe’s, but if you’d like to make your own, here’s my favorite formula:
- ½ pound of extra-firm tofu, diced
- 2 tablespoons of white or chickpea miso paste
- 2 tablespoons of lemon juice
- 2 tablespoons of rice vinegar
- ¼ cup of water
- ½ teaspoon of onion powder
- ½ teaspoon of salt
Optional seasonings: ½ teaspoon of dried thyme, ½ teaspoon of dried oregano, ¼ teaspoon of red pepper flakes
Place the tofu in a glass jar. Whisk the marinade separately and pour it on top. Seal tightly, give it a good shake, and let it sit for at least 24 hours before enjoying.
Vegan Feta Brands
Don’t want to make your own? The following brands make vegan feta options that you may be able to find in stores. In this recipe we used the vegan feta from Violife which is delicious!
- Follow Your Heart (Dairy-Free Feta Crumbles)
- Peaceful Rebel (Artisanal Plant-Based Herbed Feta)
- The Goat (Sunflower Goat Cheese Tubs Similar to Feta)
- Violife (Just Life Feta Block)
Check out our vegan cheese guide for more cheesy options.
Why and How to Massage Kale
Everyone loves a good massage, including your greens! You may even find the process relaxing yourself. By applying gentle pressure, you’re breaking down cell walls to make It more tender, easily digestible, and easier to eat.
If you haven’t been a fan of raw kale in the past, try giving it some massage therapy and you may just change your tune. The process is very easy and only takes a few minutes:
- First, you’ll want to remove the thick, fibrous stems. You can either use your hands to pull the leaves off the center stems, or a knife to cut them away cleanly. Discard or compost the stems.
- Roughly chop the leaves into bize-sized pieces and place them in a large bowl. You should have enough space to work without worrying about kale flying out.
- Drizzle with about 1 tablespoon of the prepared vinaigrette and use your hands firmly knead the greens, pinching, squeezing, and rubbing the flavors right in, until the leaves begin to soften. This should take about 1 – 2 minutes.
Congratulations, you’re now a certified kale masseuse! Your first client here should be much more relaxed and ready for dinner.
How to Open A Pomegranate (Without Splattering Everywhere)
Pomegranates can be a little messy to seed. To avoid the mess (those juicy bursts of pomegranate seeds are not fun in an all-white kitchen, trust me), I recommend filling a large bowl with water & breaking the pomegranate open with your hands under the water. Then, still holding the pomegranate under the water, break the seeds away from the white, fibrous bits. The pomegranate seeds will sink to the bottom and just need be scooped out, patted dry and are ready for use.
Select stores will also sell pomegranate seeds ready-to-eat in small containers found in the produce section of your grocery store.
Frequently Asked Questions
I don’t like kale; what other greens can I use?
Any sturdy, dark leafy green would be excellent here, such as collard greens, swiss chard, or mustard greens. You could also use more tender greens like spinach or arugula, but those don’t need to be massaged and should simply be tossed in at the very end.
How long will leftovers stay fresh?
Although the greens will become increasingly tender over time, the salad should keep well for up to 3 days sealed in an airtight container and stored in the fridge.
Can I make this recipe nut-free?
Absolutely! Either omit the pecans or replace them with an equal amount of additional roasted squash seeds. Double check to make sure that your vegan feta isn’t nut-based, too.
How can I add more protein?
To make a complete and balanced one-bowl meal, you can increase the protein content by using homemade tofu-based feta, rather than store-bought which is usually made of oil rather than beans. Otherwise, toss in a handful of chickpeas or edamame for good measure.
Equipment You’ll Need
Measuring Cup
Sharp Knife
Measuring Spoons
Colander
Spatula
More Kale Recipes to Try
- Sautéed Kale and Bean Salad
- Spicy Sesame Sautéed Kale
- Cheezy Kale Chips
- Garlicky Potato Panakes With Kale
- Superfoods Popcorn With Cheesy Kale Crumbles
More Vegan Salad Recipes
Delicata Squash Harvest Salad
Ingredients
- 1 delicata squash (recipe linked in instructions)
For The Tangy Apple Cinnamon Vinaigrette:
- 2 tablespoons apple cider or apple juice
- 2 tablespoons apple cider vinegar
- 1 tablespoon maple syrup
- ½ teaspoon Dijon mustard
- ¼ teaspoon ground cinnamon
- ¼ cup olive or avocado oil
- salt & pepper to taste
- 6 cups kale or favorite greens, mix and match—about 1 bunch curly kale
- 1 apple, diced choose favorite – Honeycrisp, Gala, Fuji or Granny Smith
- ⅓ cup pecans
- 1¼ cup pomegranate seeds
- ⅓ cup vegan feta cheese Violife
- Optional: ¼ cup of roasted squash seeds follow WOV recipe
- Optional: ½-1 cup of cooked grains such as farro wheatberries, or quinoa
Instructions
- Prepare delicata squash recipe (prepare roasted squash seeds if using)
- While the squash is cooking, prepare the vinaigrette by whisking all ingredients together, set aside.
- Wash, dry and de-stem kale (greens). Roughly chop kale into bite size pieces. Add to a large bowl. Add 1 tablespoon of prepared vinaigrette to chopped kale and gently massage with your hands until leaves begin to soften, about 1-2 minutes.
- Chop apple into desired size & shape.
- Seed pomegranate.
- Add the roasted squash, diced apple, pecans, pomegranate and vegan feta to the greens. Drizzle 1 tbsp of vinaigrette and toss well to combine.
- Serve with the remaining vinaigrette on the side for individual use. Optional garnish with roasted squash seeds.
- For a heartier meal, add cooked grains to the salad such as quinoa, farro or wheatberry.
Notes
Nutrition
This delicata squash Thanksgiving salad recipe was created by JJ Steele. Delicata salad photos also by JJ of Chomping at the Pic. Article written with support from Hannah Kaminsky and Amanda Meth.
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]]>The post Arugula Quinoa Salad with Butternut Squash appeared first on World of Vegan.
]]>If you’ve never thought of mixing roasted sweet squash with cooked grains and dark leafy greens, you’re in for a treat! You’ll be dazzled by the bright colors and varying textures from the very first bite. And the silky smooth tahini cashew garlic dressing is packed with an entire bunch of parsley and other whole foods that boost both the nutrition and flavor. This is a first-class recipe for food prep, especially if there’s a holiday party, Thanksgiving dinner, or other festive celebration on the horizon.
Are you ready to assemble the most sensational savory vegan salad you’ve ever made? Let’s rock, roast, and roll!
Table of contents
Why You’ll Fall in Love With This Quinoa Arugula Salad
Who ever said that salads are boring? Salads like this are not only incredibly healthy and filled with fiber, but also serve many purposes. You can offer a salad as a first course, side dish, or even a full lunch (with a lot of leftovers!). Here are even more reasons why you need to try this first-rate recipe:
- Bright and Colorful: Gorgeous red, orange, and green shades fill this bowl like shining gems. Each ingredient brings its own unique mix of vitamins and minerals to create a powerful punch. Attractive and appealing!
- Deliciously Satisfying: The richness of the green goddess dressing combined with the high fiber of greens, grains, and veggies makes this salad stand out above the rest. Sweet and savory all in one!
- Gluten-Free and Soy Free: A great option for anyone who is sensitive to gluten or soy. High in protein and healthy grains, without having to worry about digestive issues. A win, win!
- Fantastic for Food Prep: You can easily make any of the recipe elements ahead of time, especially the quinoa, roasted vegetables, and salad dressing. When you’re ready, all you need to do is mix and serve! Excellent for holiday meals when there is a lot to do ahead of time.
Key Ingredients
While it might seem like this recipe has a lot going on, they’re all super simple to prepare. You can make some of the parts a day or two before. If you’re pressed for time, buy frozen, cooked quinoa and just heat it up when it’s time to make the salad. These star ingredients make this recipe sparkle!
Arugula: Although this little leafy green is a little bitter, it also has the best tart and peppery bite. If you’re not a fan of arugula, you can substitute baby kale, watercress, dandelion greens, frisee, or even baby spinach.
Quinoa: This tasty grain-like seed is a wonderful edition to this salad. It’s light, fluffy, and flavorful. Even a half cup gives you an additional 4 grams of protein for the day.
Butternut Squash: Any squash will work in this salad, but butternut squash is particularly yummy. It is most similar in flavor and texture to a sweet potato. If you can’t get your hands on a butternut squash, try using a delicata or acorn squash. A sugar pumpkin would also work well.
Brussels Sprouts: A love-it-or-hate-it veggie for sure. We love using these rounded wonders when roasting, but feel free to substitute for broccoli, cauliflower, or cabbage.
Dried Cranberries: These little ruby jeweled fruit are fabulous in salads! They add a sweet and tart combination that is totally addictive. Cranberries are also a good source of vitamin C. If you don’t have any dried cranberries on hand, you can always use dried currants, tart cherries, or raspberries.
Pumpkin Seeds: Savory and nutty, these little nuggets lend an awesome crunchy addition to any salad. If you haven’t already made your own, make sure to try out our Sweet Spiced Roasted Pumpkin Seeds recipe! Other tantalizing nut and seed options include sunflower seeds, sesame seeds, hemp seeds, and pistachios.
How To Store this Vegan Quinoa Salad
The best approach to storing any leftover quinoa arugula salad is to separate the ingredients by type before combining into one large salad. This way, any remaining ingredient can be stored in its own container and stay fresher longer. Also, you’re able to freeze any specific ingredient, if desired.
Store the cooked veggies together, the fresh greens in a separate container, as well as the quinoa and toppings. You may wish to use different toppings in your next salad meal, such as nuts, dried fruit, and/or dressing. Use a small glass mason jar or any jar with a tight lid for any creamy dressing that’s left over.
Any of these recipe ingredients (except the dressing) may be safely frozen for up to 3 months. Even the nuts and dried fruit can be placed in the freezer. Although greens can be frozen from fresh, we do recommend using fresh leafy greens if you are planning to make another salad.
Tasty Tips and Suggestions
Crafting a savory salad is fun, as well as creative. If you’re not a huge butternut squash or brussels sprouts fan, feel free to swap out these ingredients for family favorites. Though, we’re pretty confident that you’ll actually love how these roasted veggies taste in this salad. Here are some favorite swaps and recipe suggestions:
- Roasted Veggies Rock: Next time around, how about giving Delicata squash, cauliflower, broccoli, or rainbow veggies a try?
- Next Level Nuts: Pumpkins seeds are pretty perfect, but we also love to use macadamia nuts, pecans, slivered almonds, or candied walnuts in our salads.
- A Dose of Dried Fruit: Colorful dried cranberries are certainly hard to beat, but how about chopped dates, golden raisins, red currants, or maybe even some freeze-dried berries for extra crunch?
- Dive into Different Dressings: This Green Goddess dressing is a true favorite, but you may want to consider a creamy dill, tangy french, savory tahini, citrus turmeric, or even the always popular peanut sauce!
Frequently Asked Questions
Feel free to only use one of these roasted veggies in the salad…or, if you prefer, use an entirely different cooked veggie with the quinoa. This recipe is completely customizable to your taste!
You can use fresh cranberries, but they will be very tart. Dried cranberries are very sweet, so they balance out the savory dressing in this dish. A better option (other than dried) is to use a scoop of homemade cranberry sauce or jarred cranberry sauce instead.
Yes! Any cooked grain would work well in this recipe, including steamed rice, buckwheat, millet, amaranth, polenta, or kamut.
More Sumptuous Salad Recipes to Try
- If beans are what you crave most, you’ll love this cool Chickpea and Orzo Salad.
- Thai Tofu Salad with Peanut Sauce is perfect if you’re in the mood for an Asian-inspired dish with a double dose of protein.
- Make this Delicata Squash Harvest Salad as a fresh first course before an appetizing autumn meal celebration.
- Fresh Israeli Couscous Salad is a unique and tasty option when you’re totally sick of ordinary salads.
- We love this satisfying Sauteed Kale, Bean, and Avocado Salad any time of year—full of fiber and incredible flavor.
Arugula Quinoa Salad with Butternut Squash
Ingredients
- 1 cup quinoa plus 1 ¾ cups water for cooking
- 3 cups butternut squash cubed
- 2½ cups Brussels sprouts halved or quartered
- Olive oil to taste
- Salt and pepper to taste
- 5 ounces arugula
- ⅓ cup dried cranberries
- ⅓ cup pumpkin seeds or any other nuts or seeds
Green Dressing
- ½ cup cashews soaked for at least 2 hours
- 1 large lemon
- 3 medium cloves garlic
- ¼ cup tahini
- 1 small bunch parsley
- ¼ cup dill packed
- ½ cup olive oil
- ½ teaspoon salt
- ⅓ cup water plus more as needed
Instructions
- Preheat oven to 400 degrees F.
- Cook quinoa: In a medium saucepan, add 1 cup quinoa and 1 3/4 cups water and bring to a boil. Once boiling, cover the pot, reduce heat to low, and allow to simmer for 15 minutes. Then, without removing the lid, remove from heat and leave for 10 minutes before fluffing the quinoa with a spoon. Set aside to cool.
- Roast the squash and Brussels sprouts: On a large baking sheet lined with parchment paper or a silicone mat, add the butternut squash and Brussels sprouts. Drizzle generously with olive oil and sprinkle with salt and pepper. Mix until coated and bake for 25-30 minutes at 400 degrees F until Brussels sprouts are slightly crispy and lightly browned. Set aside to cool.
- Make the dressing: In a high-powered blender, add the cashews, juice of the lemon, garlic cloves, tahini, parsley, dill, olive oil, salt, and ⅓ cup of water, and blend on high until smooth and creamy. If needed, add up to an additional ¼ cup of water to achieve the desired dressing consistency.
- Assemble the salad: In a large serving bowl, add the arugula, cooked and cooled quinoa, roasted and cooled butternut squash and Brussels sprouts, dried cranberries, and pumpkin seeds (or nuts of choice). Drizzle with dressing to serve; or serve dressing on the side if you’d like to show the salad’s vibrant fall colors for a Thanksgiving table.
Notes
Nutrition
The post Arugula Quinoa Salad with Butternut Squash appeared first on World of Vegan.
]]>The post Fresh Zucchini Noodle Bowl appeared first on World of Vegan.
]]>I’m obsessed with this dish. It’s filling, delicious, and super nutritious. I was eating it and just couldn’t stop! It’s got such a great variety of textures from the crunchy veggies and sesame seeds and the creamy, zesty sauce. You’ll love the bursts of flavor from green onion, cilantro, sugar snap peas, soy sauce, and lime.
This batch serves 2-3 people for a meal, and I recommend it for lunch or a light dinner. Or, you can absolutely use it as a side for any meal! I can see this dish being perfect in the summertime and for potlucks and picnics. It would be so delicious on the side of a veggie burger, tacos, and other summer meals. It would also be really great alongside other Asian-inspired dishes.
Table of Contents
How to Make Zucchini Noodles
Zucchini noodles, also known as “zoodles,” are simply zucchini that has been spiralized with a spiralizer tool to make noodle shapes.
Method 1: Use a Spiralizer
With this recipe, carrots are also spiralized. If you don’t have a spiralizing tool, you can actually find some pretty inexpensive ones at your local kitchen shop or on Amazon. I’ve seen handheld ones for as little as $9. You can also invest in an electric spiralizer to make the process even faster and easier.
Method 2: Buy Pre-Spiralized Veggies
If you don’t want to purchase a spiralizing tool, there are actually a couple of alternative options. Some grocery stores actually sell zucchini and carrots (and other veggies like beets) that have already been spiralized and packaged so that they’re ready to use. Here’s an example. They’re very convenient, albeit a bit more expensive and generally packaged with a great deal of plastic.
Method 3: Thinly Slide With a Mandolin or Peeler
Alternatively, you could also very thinly slice both the zucchini and carrots using a mandolin or even making ribbons with a vegetable peeler. Always use caution when using a mandolin since they are very sharp and it’s easy for your hand to slip!
Easy to Make With Zero Cooking!
The method for this recipe is really simple, and there is absolutely no cooking involved. Add all of the raw vegetables to a large bowl. Whisk together the delicious sauce ingredients and adjust the flavors to taste. If you like a more zesty sauce, add more fresh lime juice.
While it’s not listed in the ingredients, if you want some spice you can add spices like cayenne pepper or a few drops of your favorite hot sauce (who’s on Team Sriracha?). I absolutely love almond butter in the sauce and I think it works perfectly, but you could definitely use all-natural smooth peanut butter instead.
Make It Fresh
I suggest preparing this meal the day you plan to serve it. If you’re making it for yourself, eat any leftovers within the next day or so. If you let the meal sit too long, the veggies will eventually soak up the sauce and it can become soggy or mushy. It tastes so much better when it’s fresh, light and crisp.
It’s best to use the freshest zucchini so that the zoodles don’t have too much moisture. If your zucchini is somewhat soft because it’s been sitting in your fridge for a few days, you might get floppy, soppy noodles, which are no fun. But if that’s what you’re working with, you can dry the zoodles with some paper towel or sprinkle them with a bit of salt and let them sit for around 10 minutes. This will draw any moisture out and then you can use a paper towel to absorb that excess water.
Packed With Health Benefits
The health benefits of this zucchini noodle bowl are pretty impressive! The dish packs a ton of vitamin a, b vitamins, vitamin c, e, and k. It’s also rich in minerals like calcium, iron, manganese, magnesium, potassium, and zinc. It even contains a variety of all of the amino acids.
The sauce turns this dish from a salad to a meal because it’s protein-packed and rich in healthy fats, making it quite satiating. The fiber also helps to fill you up, but you’ll feel light and love that it’s so easily digestible and low in carbs! Furthermore, the veggies (as well as the garlic and ginger) are all anti-inflammatory.
Variety is the spice of life, and getting in a nice variety of vegetables and whole foods is one of the best ways to ensure you’re getting all of the required nutrients on a vegan diet. Some nutrients like calcium and zinc can be difficult to obtain if you aren’t eating enough healthy veggies and fruits, but a meal like this is a fantastic way to ensure you meet your required intake of nutrients.
Make It Fully Raw With a Few Tweaks!
This meal is almost completely raw. If you’re a raw foodie, you can make this meal 100% raw by using two simple substitutions. Use raw almond butter instead of roasted almond butter, and untoasted instead of toasted sesame oil.
Tamari and soy sauce aren’t raw, so you could swap this ingredient for coconut aminos (which is raw). Simply adjust the quantity to suit your taste since it has just a slightly different flavor from traditional soy sauce.
How to Make It Gluten-Free
If you are gluten-free, then you can most certainly have this meal as long as you use tamari (gluten-free soy sauce) or coconut aminos as soy sauce isn’t gluten-free.
Get Creative With Different Veggies
Feel free to switch up some of the veggies if you’d like. I personally love this combination of vegetables but you’re welcome to use other types of vegetables such as red cabbage, daikon radish, or bok choy. Just thinly slice any veggies you decide to use in order to get the best texture and flavor.
Cilantro… Love It or Hate It?
I know that there are a lot of people who don’t like cilantro. I actually used to never like it and somehow it became an acquired taste to me. Now I adore it! Cilantro is very cleansing for the body and can even detoxify heavy metals. However, if you don’t enjoy it, you can simply add more green onion to the bowl or swap it out for parsley. Parsley won’t give it that same Asian-inspired flavor but it will still be refreshing and delicious, and it has some of the same cleansing health benefits as cilantro.
More Delicious Noodle Dishes
Fresh Zucchini Noodle Bowl
Ingredients
Noodle Bowl
- 3 cups spiralized zucchini
- 1½ cups spiralized carrots
- ½ thinly sliced or julienned red bell pepper
- ½ cup sugar snap peas
- 2 green onions finely chopped
- ⅓ cup roughly chopped cilantro
- 1½ tablespoon sesame seeds
Sauce
- ½ cup peanut butter or any other nut butter or seed butter
- 2 tablespoon toasted sesame oil
- 1 clove garlic
- 1 teaspoon fresh ginger
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons lime juice
- 2 tablespoons water
Instructions
- Add all of the vegetables and sesame seeds to a large bowl and toss to mix.
- In a separate medium bowl, whisk together all of the sauce ingredients until smooth.
- Pour the sauce onto the veggies and mix well to combine. Serve immediately. Store any leftovers in the fridge and consume within a few days.
Video
Nutrition
Easy zoodles recipe photos by Kathy Chrzaszcz for World of Vegan. Recipe and photographs copyright of World of Vegan
, all rights reserved.
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]]>The post Cold Peanut Noodle Salad appeared first on World of Vegan.
]]>You’ll love how fun and easy it is to prep this recipe! If you don’t like taking a big chunk of time out of your schedule to food prep, do it in small steps. Wash and chop veggies while listening to your favorite audiobook one day, cook and store the noodles on another day, and finally throw it all together the next free moment you have. In the end, you’ll have at least a few mouthwatering meals to grab any time you want!
If you’re ready to prepare the most delightful (and nourishing) peanut noodle salad you’ve ever tasted, let’s get started!
Table of Contents
Why this Cold Noodle Salad is So Awesome
There’s nothing better than a no-heat, grab-and-go meal that’s ready for you any time. Here’s why we love this asian cold noodle salad so much:
- Easy and Inexpensive. Veggies, a block of tofu, and a pound of pasta are not only affordable but usually already in your fridge or pantry.
- Incredibly Delicious. Varying textures and contrasting flavors are key to a successful salad. A mixture of crisp veggies and soft tofu along with a warm sauce and cool noodles make this the ultimate in taste sensation.
- Very Versatile. Not only can you change up the type of veggies but also the shape of noodles, the flavor of the sauce, and the plant-based protein you choose. Throw this salad together using your own taste preferences and favorite foods.
- Meal Prep Friendly. Simply slice up some veggies, whip up the sauce, and cook the pasta. After that, divide it up and seal it into containers for at least a few meals completely ready for the week. Yay!
Key Ingredients
When it comes to creating the perfect cold peanut noodle salad, your choice of ingredients can make all the difference. Let us help you transform this simple dish into a heavenly meal for any time of day. These whole food, plant-based ingredients are seriously full of flavor and texture. You’ll adore the silky noodles, the vibrant vegetables, and, most of all, the irresistible peanut sauce!
- Noodles: Even though spaghetti noodles are traditional, you can easily substitute for orzo, corkscrew, or penne pasta. Feel free to choose any noodles or pasta shapes you like.
- Sliced Veggies: The thinner the veggies, the better. Chunks are great for roasting, but thin slices are the best for salad. Use a mandolin slicer if you don’t like so much slicing. Since the noodles and tofu are soft and neutral-colored, try to choose crisp, vibrant, and colorful vegetables for your salad.
- Tofu: Any tofu will work in this recipe. If you want to give a try to raw tofu or marinated tofu, this salad may be even more tempting. For those who aren’t too excited about tofu, how about adding air fryer tempeh instead?
- Peanut Sauce: This versatile sauce makes this recipe next-level delicious. Its creamy, savory, and slightly sweet flavor not only adds a little extra protein but brings in a whole lot of flavor. A little goes a long way! (Hint: Save some for topping tofu satay, dunking sweet potato fries, or leftover spring rolls.)
- Nuts and/or Seeds: A little bit of crunch and contrasting color with nuts or seeds is a wonderful topping for the salad. Excellent choices include: black or white sesame seeds, chopped peanuts, or roasted cashews. You’ll get a small dose of healthy fat, vitamins, and minerals to boot!
How To Make This Cold Noodle Salad
The process of making this cold peanut noodle salad couldn’t be easier! Follow these simple steps and get ready to enjoy your refreshing salad in 30 minutes or less!
Step One: In a blender, combine soy sauce, peanut butter, garlic, rice vinegar, sesame oil, ginger powder, maple syrup, red pepper flakes, and water. Blend until smooth, adjusting consistency as needed by adding water gradually for a thinner peanut sauce. Set aside.
Step Two: Cook the pasta following package instructions, then drain, rinse with cold water, and set aside. Prep vegetables while pasta cooks.
Step Three: In a large serving bowl, mix cooked noodles, purple cabbage, bell pepper, carrots, tofu, green onions, peanuts, and sesame seeds. Drizzle with peanut sauce and toss until well combined.
How to Serve Up This Asian Noodle Salad
Crafting a cold noodle salad is as much fun to make as it is to eat. With so many options for each of the ingredients, it’s almost impossible to get bored using this salad recipe. Use these tasty tips as a template for creating your own noodle salad recipes that fit your lifestyle and your family’s tastes. Here are some of our best suggestions for swaps and appetizing additions:
- Perfect for Picnics – For a super easy picnic lunch, make a batch of these vegan noodle salads ahead of time. You won’t have to worry about heating them up, and they’re so colorful that they’re bound to brighten up your day.
- Savory to Sweet – If you’re brave and adventurous, how about swapping the veggies for fruit? Thinly slice up strawberries, mangos, cucumbers, sweet red onion, and add in orange segments. Top with a scoop of noodles, sweet roasted chickpeas, peanut sauce (or, for sweet-lovers, Maple Cream Sauce), and candied walnuts.
- Roll It Up – Don’t compost (or throw out) any remaining cold noodle salad, no matter how small. Save it for rice paper wraps! Fill lightly soaked spring roll rice paper wrappers with leftover salad, fold in the sides, and then roll up into cylinder shapes. Place in a sealed container in the fridge until ready to eat. Serve with more peanut sauce and possibly some sweet & sour tofu triangles for another appetizing meal.
Simple Storage
Storing your leftover noodles is a cinch! Our favorite tip is to keep all of the ingredients separate, if possible. That way, everything (including the sauce) can be used for another purpose as well as being the best way to keep all of the ingredients fresher longer.
Feel free to store the veggies together, but try to keep the noodles, sauce, and tofu (or your choice of plant-based protein) in different sealed containers. They will keep fresh in the fridge for up to 4-5 days if stored correctly. When ready to enjoy a second (or third!) time, grab your ingredients and assemble.
If the sauce is a little too thick, add in a teaspoon of warm water and mix before pouring over the salad.
If you try this Cold Peanut Noodle Salad recipe, let us know what you think by leaving a comment and rating below! We’d love to hear about your favorite vegan noodle ideas! Be sure to follow along on Pinterest, Instagram and Facebook for even more vegan recipe inspiration.
More Noodlicious Recipes to Try
- Pasta is not only easy and inexpensive, but it’s also delicious. Before you take another spoonful of spaghetti and vegan meatballs, check out our Healthy Noodles guide for more fiber-filled and bean-based pasta brands.
- If you love meeting new kinds of noodles, you’ll find Kelp Noodles 101 and Are Ramen Noodles Vegan? very handy guides!
- Intrigued by noodles-on-the-go? Take a peek at How to Order Vegan at Noodles & Company for the your next plant-based noodle meal.
- Scrumptious vegan noodle soups, like these 10-Minute Miso Noodle Soup, Easy Vegan Ramen, or Purple Udon Noodle Soup recipes, are perfect for any time of year.
Cold Peanut Noodle Salad
Equipment
- 1 Blender (to blend the peanut sauce)
Ingredients
Sesame Peanut Sauce
- ½ cup soy sauce
- ½ cup peanut butter
- 2 cloves garlic
- ¼ cup rice vinegar
- ¼ cup sesame oil
- 1 teaspoon ginger powder
- 2 tablespoons maple syrup
- 2 pinches red pepper flakes
- 1 tablespoon water plus more if needed to achieve desired consistency
Noodle Salad
- 16 ounces whole wheat spaghetti soba noodles, whole wheat spaghetti, or plain spaghetti
- ½ cup purple cabbage finely shredded
- ½ cup red or yellow bell pepper diced
- ½ cup carrots shredded
- ½ cup tofu finely cubed
- ⅓ cup green onions finely sliced
- ¼ cup roasted peanuts chopped
- 2 tablespoons Sesame seeds
Instructions
- To a blender, add the soy sauce, peanut butter, garlic, rice vinegar, sesame oil, ginger powder, maple syrup, red pepper flakes, and water and blend until smooth. If desired, add additional water, one tablespoon at a time, to achieve a thinner peanut sauce consistency. Set aside.
- Cook pasta according to package instructions, drain, rinse with cold water to cool and prevent sticking, and set aside. Prepare the vegetables while pasta is cooking.
- To a large serving bowl, add the cooked and cooled noodles, purple cabbage, bell pepper, carrots, tofu, green onions, peanuts, and sesame seeds. Drizzle peanut sauce on top and mix until combined.
Notes
Nutrition
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]]>The post Smashed Chinese Cucumber Salad appeared first on World of Vegan.
]]>All you need is a fresh cucumber, a little kosher salt, and a darn good dressing. In just about 15 minutes, you’ll have a light, luscious, and fantastically fragrant salad with the option to share with others (only if you want to). Even though this cooling concoction can serve two people, you may find yourself motivated to make more.
Grab your gardening gloves, cut off a few cucumbers, and let’s get mixin’ your salad fixins’!
Table of Contents
Asian-Inspired Soothing Summer Snack
Did you know that instead of grabbing an ice-cold coffee or a succulent scoop of ice cream, people of Asian descent (especially the Chinese) will often choose a cool, crisp cucumber instead? The season of summer calls for a cooling element for the body, and, according to Traditional Chinese Medicine, cucumbers not only help to reduce blood pressure but help to cleanse and detox the body and blood.
So, if you’re ever near the Great Wall of China on a super hot sunny day, don’t be surprised if you see people snacking on tiny cucumbers or enjoying a fresh cucumber salad with sesame seeds.
Why Are Cucumbers So Cooling?
This fresh and fabulous fruit (yes, it’s actually a fruit!) is made up of 95% water! The more water we take into our bodies, the easier it is to stay hydrated and have the ability to cool down when we’re too warm.
Key Ingredients
The key components of this Chinese cucumber salad recipe form a symphony of flavors, each playing its unique role in composing a melody of taste and texture! Don’t worry, you only need simple ingredients to create this ensemble:
- Cucumber: The star of the dish, the cucumber provides a refreshing crunch and a mild watery base that balances the flavors. Japanese or English cucumbers are often preferred for their tender skin and few seeds.
- Seasoned Rice Vinegar: Adds a delicate tangy sweetness to the salad. Its well-balanced flavor complements the cucumbers while adding a subtle acidity.
- Toasted Sesame Oil: Contributes a rich, nutty aroma and depth of flavor to the salad. It enhances the overall taste profile!
- Fresh Cilantro: Fresh cilantro lends a burst of vibrant herbaceousness and a hint of citrusy fragrance to this cucumber salad.
- Sugar: It may be an odd addition to a salad, but we don’t recommend skipping sugar! It harmonizes with the tangy notes and savory elements to round out all of the flavors! Liquid sweeteners like maple or agave syrup also work well.
- Minced Garlic: This super food balances out the sweetness of the vinegar and sugar with a savory kick, adding depth of flavor.
Pro Tips
- If you found this salad to be a little too salty, make sure to rinse the salt out of the cucumber before adding the sauce. The salt helps to remove excess moisture from the cucumbers so that they stay crisp.
- Turn it into a spicy Asian cucumber salad by adding chopped jalapeño, crushed red pepper flakes or a touch of hot sauce.
- While this salad can be served right away, it’s best to let the salad marinate in the refrigerator for at least an hour before serving to allow the flavors to meld and intensify.
How to Serve Up This Chinese Cucumber Salad Recipe
You may imagine that cucumbers might be too boring or naturally too neutral to incite your interest. But, you couldn’t be more mistaken! These two traits make this garden fresh food perfect for use in practically any dish, like these:
- Salad Topper – Double salad? Heck, yeah! When you’ve run out of ideas for topping your salad, just add this mixture onto a bowl full of brilliant greens, and you’re good to go! The veggies and dressing are already done for you.
- Pop Into a Pocket – Don’t you love having a new filling for a pita pocket? It’s so exciting to insert spoonfuls of sweet or savory sandwich stuff inside. Add a few extra lettuce leaves and a little avocado for a refreshing lunch.
- Soothing Side To A Spicy Supper – When you know you’ll be making a plate full of pretty hot stuff (aka spicy), this cucumber mixture is the cooling cure. Consider serving alongside Jalapeño Poppers, Yellow Curry With Tofu, and, especially, our Buffalo Cauliflower Wings. Your burning taste buds will thank you!
This cucumber salad is also delightful on its own or served as a side to a filling meal. Serve it alongside a hearty bowl of ramen, or soba noodles in a peanut sauce. For a lighter option, pair it with some vibrant tofu kebabs or your favorite roll of sushi.
Simple Storage
This Chinese cucumber salad is best eaten fresh, but any leftovers can be covered and refrigerated for the next day. After that, it’s best to make a new batch. Not recommended for freezing.
If you’d like to prep this dish beforehand, you can do so the day (or night) before. Smash your cucumber and slice. Place in one container. Mix up the dressing and place in another container. Cover both and refrigerate until the next day. Mix your cucumber with the salt and let sit. Then, drain and mix with the sauce.
Fun Facts About Cucumbers
Though we’re not sure how many of these are actually tried and true (probably very few), it would be fun to experiment and see which ones are successful. Let us know if you do try any!
- Perky Pen Eraser – Use the outside of the waxy cucumber skin to remove any pen mistakes.
- Foggy Mirror Fix – A cucumber slice wiped onto foggy mirrors is supposed to clear away any condensation and also provide a lovely spa-like scent.
- Breath Mint Maneuver – If you’re out of breath mints and have a horrible taste in your mouth, place a slice of fresh cucumber on the roof of your mouth. Hold there for 30 seconds. The phytochemicals in the cucumber are supposed to kill the bacteria in your mouth that causes bad breath.
- Engage the Energy – Instead of an energy drink, eat a cucumber. They’re high in B vitamins, carbohydrates, and water that provide the perfect afternoon pick-me-up!
More Super Fresh Salad Recipes to Try
- Sautéed Kale, Bean, and Avocado Salad
- Fresh Cucumber Watermelon Salad
- Mediterranean Tabbouleh Salad
- Sweet Tart Fruit Salad
- Fresh Chickpea Quinoa Salad
- SuperHero Salad Guide
- Asian-Inspired Chickpea Salad
- Vegan Pasta Salad
- Japanese Pickled Cucumbers
Smashed Chinese Cucumber Salad
Equipment
- Cutting Board
- Large Sharp Knife
- Rolling Pin (optional)
Ingredients
- 1½ pound Japanese or English cucumber
- ½ teaspoon salt
- 1 tablespoon seasoned rice vinegar
- ½ teaspoon toasted sesame oil
- 1 tablespoon chopped fresh cilantro
- 2 teaspoons minced garlic
- 1 teaspoon organic sugar
- ½ teaspoon sesame seeds
Instructions
- Place the cucumber on a cutting board, and using the back of a large chef’s knife or a rolling pin, gently “smash” it. You’re not trying to flatten it. You simply want to crack it open so that outside tears.
- Cut the smashed cucumber into 1-inch long pieces.
- Transfer the pieces to a bowl, season with the salt, and let sit for 10 minutes. (This step is the key to big flavor!)
- Drain off any liquid from the bowl.
- Add the vinegar, oil, cilantro, garlic, sugar, and sesame seeds. Toss lightly to mix evenly and serve.
Notes
- If you cannot find a Japanese or English cucumber, choose any cucumber with a thin skin or peel a common slicing cucumber.
- If you cannot find seasoned rice vinegar, dissolve ¼ teaspoon of organic sugar and a pinch of kosher salt in one tablespoon of regular rice vinegar.
Nutrition
If you try this Smashed Cucumber Salad recipe, let us know what you think by leaving a comment and rating below! Be sure to follow along on Pinterest, Instagram and Fa
About The Cookbook
Husband and wife team, Blair and Carolyn Warsham, pair up to bring us a 176-page cookbook packed with plant-based goodness. The Warsham family is no stranger to culinary talent and success with Blair as an acclaimed chef and Carolyn as a writer, editor, and full-time vegetarian. This family-friendly collection of vegan recipes is sure to please anyone new to plant-based eating.
Many thanks to our recipes testers Annie Sparks, Aston Martin, Maria Estella, Lexia Cicone, and Daniela Matta for helping perfect this recipe!
This Smashed Cucumber Salad recipe was reprinted with permission from the Eat Plants Every Day Cookbook by Carolyn & Blair Warsham (Weldon Owen Publishers, March 30, 2021). Photography by Erin Scott Studio.
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]]>The post Vegan Quinoa Salad in a Jar appeared first on World of Vegan.
]]>The genius of the quinoa salad in a jar lies in its simplicity and versatility. Quinoa, everyone’s favorite ancient grain, is the foundation that’s earned its reputation as a nutritional powerhouse. Light and fluffy yet robust and satisfying, the subtly nutty flavor makes it an ideal canvas for a myriad of culinary combinations. Each jar is an edible masterpiece, brimming with fresh vegetables, hearty grains, protein-rich legumes, and zesty dressing.
Quinoa salad in a jar represents a convergence of convenience, health, and culinary ingenuity. Its harmonious blend of flavors coupled with its aesthetic appeal make it a true winner in the realm of healthy eating. Whether you’re seeking a nutritious lunch option or a colorful addition to your picnic basket, embrace the quinoa salad in a jar as a delightful way to nourish your body and satisfy your taste buds.
Table of contents
What Makes This The Best Vegan Quinoa Salad
- Meal prep made easy. Assemble everything the night before or several days before eating so you’re not pressed for time on an already busy schedule. Eliminate the need for last-minute meal preparations or unhealthy takeout options as a last resort.
- Packed with protein. Between the chickpeas, tofu, and quinoa, you get 18 grams of high-quality plant protein per serving! That’s MUCH tastier and more satisfying than a dry, chalky protein bar.
- Grab-and-go goodness. Mason jar recipes are designed specifically to be portable, making this a perfect choice for those with busy lifestyles. Whether you’re rushing to the office, heading to the gym, or embarking on an outdoor adventure, these jars of goodness are easily packed and ready to be enjoyed wherever you go.
- Reduce waste. Reusable glass jars are so much better for the environment than extra plastic garbage! You can wash and refill it infinitely or recycle it when you’re done.
Key Ingredients
Small details make a big difference when the recipe is so simple, which is why it pays to use the best quality possible. These are the basic staples to stock up on:
- Olive oil: Peppery, grassy, and buttery, a good olive oil is essential in any kitchen. Now’s the time to break out the good extra-virgin stuff since you’ll really taste it here.
- Balsamic vinegar: Add a splash of this rich, subtly sweet acidic rockstar to liven up the whole dish.
- Tofu: Extra-firm or super firm are your best bets to approximate a texture similar to soft cheese like feta.
- Cucumber, tomatoes, red onion: Don’t forget the veggies! I love this blend that’s refreshing, light, and summery.
- Chickpeas: You’ll need one can of chickpeas, which equals 1 ½ cups cooked, once drained.
- Quinoa: White quinoa is most common, but red, black, or a mixture of all three work just as well, if you want to add more color and variety.
Swaps and Substitutions
The flavor possibilities are endless, as you can tailor the salad to your personal preferences and seasonal produce availability.
- Whole grains: Quinoa isn’t the only high fiber whole grain that’s fit for the job here. Brown rice, farro, wheat berries, millet, amaranth, wild rice, or a blend of your favorites are all great alternatives.
- Vinegar: Keep it tangy with a different acidic punch, like red wine vinegar, rice vinegar, sherry vinegar, apple cider vinegar, or coconut vinegar, just to name a few.
- Beans: Chickpeas are always a hit, but there’s always room for cooked black beans, kidney beans, lima beans, fava beans, white beans, lentils, and/or edamame, too.
- Vegetables: Use this opportunity to clear out your crisper and use up anything you have on hand. A few top suggestions include red bell peppers, radishes, corn, shredded cabbage, steamed broccoli, snap peas, shredded carrots, olives, and more!
How To Cook Quinoa From Scratch
If you’re in a rush, you can easily grab a shelf-stable pouch or frozen bag of cooked quinoa that’s ready to go, but homemade will always be cheaper and fresher. Here’s how you can whip up your own from dry whole grains.
- In a saucepan, combine 1 part dry quinoa to 2 parts water or vegetable broth. Add a pinch of salt if desired. Cover, set over medium heat on the stove, and bring to a boil.
- Once the liquid reaches a boil, reduce the heat to low and cover the saucepan with a lid. Simmer the quinoa for about 15 to 20 minutes or until all the liquid is absorbed. The quinoa should be tender but still slightly toothsome.
- Remove the saucepan from the heat and let it sit, covered, for about 5 to 10 minutes. This allows the quinoa to fluff up and absorb any remaining moisture.
- After resting, uncover the saucepan and fluff the quinoa with a fork, gently separating the grains. Your perfectly cooked quinoa is now ready to be enjoyed!
FAQs
Stored in the fridge and tightly sealed, this salad in a jar will keep for up to four days. To extend the shelf life further, keep the dressing in a separate container, and the components should last up to one week.
You can use any airtight, reusable containers you like! As long as they don’t leak, keep air and bacteria out, and won’t break in transit, it’s good to go.
This particular quinoa salad blend is designed to be enjoyed chilled or at room temperature. If it’s a cold day out and you’re craving a hot meal, though, you can always remove the lid and pop it in the microwave for 1 – 2 minutes, stirring thoroughly, until warmed all the way through. This hot version works best if you omit or replace the cucumbers with another, heartier vegetable.
More Vegan Meal Prep Ideas
- Overnight oats are an easy breakfast to prep days in advance—perfect for busy mornings!
- Enjoy one-pot pasta that is quick to make plus stores and reheats beautifully!
- For a scrumptious and satisfying meal, this split pea and sweet potato stew is a must! It can be stored in the refrigerator for up to 5 days or in the freezer for extended storage.
- If you’re looking for more mason jar salads, this rainbow salad jar is both colorful and flavorful—full of crisp veggies and an easy DIY salad dressing.
Vegan Quinoa Salad in a Jar
Ingredients
- ⅓ cup olive oil
- Juice of one lemon
- ⅓ cup balsamic vinegar
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 block extra-firm or super-firm tofu cubed
- 1 cup cucumber diced
- 1 cup tomatoes diced
- 1 small red onion diced
- 1 can chickpeas drained and rinsed
- 2 cups cooked quinoa
- 3 tablespoons sesame seeds
- 1 small bunch fresh parsley chopped
Instructions
- Using three clean wide-mouth jars, add the olive oil, lemon juice, balsamic vinegar, salt, and black pepper, divided evenly among the three jars. Swirl the jars gently to mix or use a tall spoon to combine.
- Next, layer in the ingredients to each jar in the following order: cubed tofu, diced cucumber, diced tomatoes, diced red onion, chickpeas, cooked quinoa, sesame seeds, and chopped parsley.
- Secure the lids tightly on each jar and refrigerate until ready to serve. The salad can be stored in the refrigerator for up to 4 days.
- When you're ready to enjoy, pour the contents of the jar into a large bowl and toss the ingredients to combine.
Notes
Nutrition
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]]>The post Moroccan Carrot Salad with Citrus-Turmeric Dressing appeared first on World of Vegan.
]]>Table of contents
Why You’ll Love This Moroccan Salad Recipe
If you’ve ever gotten hooked on a particular recipe for weeks on end, you’ll understand the effortless appeal of this formula right away.
- No-cook option: If you can’t take the heat, there’s still a place for you in the kitchen! The only time you’d need to think about turning on the oven is to toast the cashews, and you can completely skip that step by starting with roasted, unsalted cashews instead of raw.
- Oil-free: Focus on good fats from whole foods sources, like nuts and seeds, rather than more processed oils. The results are every bit as satisfying and much less greasy!
- Complete protein: Where do you get your protein? Plants, please! Chickpeas and cashews join forces to create a protein powerhouse, making this either a complete entrée or highly nutritious side dish.
- Worldly flavors at home: Satisfy your wanderlust without leaving your house. Travel to Morocco for just one night by enjoying the full breadth of rich spices in this boldly seasoned dish, and still be in bed by 10pm.
Key Ingredients
Though the ingredient list may look intimidating at a glance, most of the components are pantry staples or basic produce picks.
- Carrots: This root vegetable is the star of the show, but that doesn’t mean it can’t share the spotlight. Switch things up and try a mixture of parsnips, daikon, sweet potato, zucchini, and/or beets when you want to shake up the routine.
- Cashews: Start with raw cashews to bring out the richest flavors after roasting, without any added salt or preservatives.
- Chickpeas and aquafaba: When you open a can of chickpeas, don’t dump that brine! The liquid inside has as much culinary value as the beans themselves. Known as aquafaba, you can use it as a thickener, binder, and overall egg replacer.
- Pomegranate arils: A pack of fresh or frozen pomegranate arils works great in a pinch but to save money and maximize on the juicy flavor, go for fresh.
- Golden raisins: Providing a tart, tangy sweetness that harmonizes with the pomegranate arils, golden raisins add complex flavors along with a toothsome chew. Though the results will be slightly different, you could substitute conventional black raisins, currants, or chopped dried figs instead.
- Fresh herbs: Mint, cilantro, and scallions add pops of fresh herbaceous accents that brighten the whole dish. If you’re not a fan of cilantro, you can swap it for an equal measure of parsley.
- Citrus: Emphasizing acidic ingredients makes it easy to cut down on salt. Lemon, lime, and orange serve to accentuate the dazzling array of herbs and spices, underscoring each bite with sharp contrast.
- Maple syrup: All it takes is a tiny drizzle of this earthy sap to really make everything pop. It’s an unrefined sugar which means it won’t spike blood sugar the same way that other sweeteners might.
- Spices: Turmeric, cumin, ginger, cinnamon, and cayenne factor prominently in the highly seasoned golden dressing. You can get away with using mild yellow curry powder if you’re short on supplies but stay the course with the prescribed regimen for an optimal outcome.
How To Make This Moroccan Carrot Salad
Step One: Optionally roast the raw cashews in the oven, then set aside to allow them to cool.
Step Two: Use a julienne peeler to create “noodles” with each carrot. Transfer to a large bowl that has a tight-fitting lid and add the chickpeas, cashews, pomegranate arils, raisins, sunflower seeds, sesame seeds, cilantro, mint and green onions to the carrots. Use salad servers or tongs to combine the ingredients, then set aside to make the dressing.
Step Three: Make the citrus-turmeric dressing by combining all of the ingredients in a blender for 30 seconds until completely smooth. At this time you can taste and adjust seasonings by adding more salt, black pepper and maple syrup if desired.
Step Four: Pour the dressing over the salad then cover the bowl tightly with its lid and shake the bowl for 10 to 15 seconds to thoroughly coat the salad with the dressing. Transfer the Moroccan carrot salad to the fridge to chill for at least 30 minutes prior to serving it.
How To Make Carrot “Noodles”
There’s more than one way to turn the humble taproot into elegant strands of plant-based noodles.
- For the lowest-tech approach, use a very sharp knife to slice very thin planks that run the whole length of the carrots, turn them over and slice them into narrow strips. This method may be a bit time-consuming and yield the least consistent results, but it’s a great way to practice your knife skills.
- The next step up would be using a julienne peeler to create “noodles” with each carrot. All you need to do is run the peeler down the length of each carrot to make beautiful, matching vegetable threads.
- If you have a spiralizer handy, this is an excellent time to break it out. Bear in mind this is only a viable option if your carrots are particularly thick, since so much of the core is lost in the process. You may want to start with 1 ½ pounds of carrots in this case to ensure you end up with enough noodles.
How To Serve Up Your Moroccan Carrots
Aside from enjoying this salad as an accompaniment to plant-based entrees like baked tofu, seared seitan, or crispy chickpea nuggets, there are plenty of other way to enjoy it.
- In sandwiches, pita pockets, or wraps.
- Tossed with chilled pasta or diced potatoes.
- Sautéed like hash browns and served with tofu scramble.
FAQs
Yes! This recipe is an excellent candidate for meal prep, packed lunches, and planned leftovers. It’s much heartier than a typical salad made of delicate greens, which means it can hold up longer after being dressed. That said, for best results, store the salad and dressing separately in airtight containers in the fridge until ready to eat; up to 5 days. Once fully assembled, it’s best enjoyed within 3 days. The longer it sits, the softer the carrots will become.
For a nut-free option, you can simply omit the cashews or replace them with pepitas (shelled pumpkin seeds) or additional sunflower seeds.
Feel free to grab a pack of fresh or frozen pomegranate arils to breeze straight through the prep work! If you’re starting with a whole pomegranate, it takes just a few more minutes of effort, which will be rewarded with the freshest flavors. Slice the pomegranate in half horizontally, hold it over a large bowl, and use a spatula or a wooden spoon to firmly whack the outside surface. The seeds will begin to fall into the bowl. Continue until all seeds have been removed, then repeat with the other half.
More Fresh Carrot Recipes To Try
Carrots are extremely versatile and can be enjoyed in a variety of dishes and drinks!
- Vegan Carrot Bacon recreates that savory salt flavor with a satisfactory crunch just like real bacon! Perfect for adding to sandwiches, as a bold breakfast side, or even crumbled on top of a salad!
- MosCarrot Mule Cocktail utilizes fresh carrot juice to add a punch of flavor and extra nutrients to the typical Moscow mule.
- Roasted carrots aren’t just for savory dishes! The Tastiest Vegan Carrot Cake Ever adds caramelized roasted carrots to make a slice of this cake irresistible!
- No need for salmon when you can make Carrot Lox. It’s perfect atop bagels with vegan schmear!
- For a sweet, tangy, and totally paradise-worthy juice, try this easy Tropical Carrot Juice!
Moroccan Carrot Salad with Citrus-Turmeric Dressing
Ingredients
For The Salad
- 1 cup raw cashews (146 grams)
- 1 pounds carrots (454 grams)
- 1 14-ounce can chickpeas, drained, aquafaba reserved (392 grams)
- 1 cup pomegranate arils (174 grams, about 1 large pomegranate)
- ½ cup golden raisins (73 grams)
- ½ cup roasted salted sunflower seeds (67 grams)
- ¼ cup sesame seeds (36 grams)
- ½ cup finely chopped fresh cilantro leaves (8 grams)
- ½ cup finely chopped fresh mint (46 grams)
- 2 green onions finely chopped
For The Citrus-Turmeric Dressing
- ¼ cup fresh or refrigerated orange juice (60 ml)
- 1 tablespoon reserved aquafaba (15 ml)
- Zest of 1 large lime
- Juice of 1 large lime
- 3 tablespoons red wine vinegar (45 ml)
- 1½ tablespoons pure maple syrup, plus more as needed (23 ml)
- 1 teaspoon ground turmeric
- ½ teaspoon salt plus more as needed
- ½ teaspoon black pepper plus more as needed
- ½ teaspoon ground ginger
- ½ teaspoon ground cumin
- 1 teaspoon garlic powder
- ¼ teaspoon cayenne
- ¼ teaspoon ground cinnamon
Instructions
- To make the salad, preheat the oven to 350°F (177°C). Line a small baking sheet with parchment paper.
- Spread the cashews on the prepared baking sheet. Roast the cashews for 8 to 12 minutes, checking them frequently during the final 5 minutes to make sure they are golden without being burned. Remove the cashews from the oven and set them aside to cool.
- Meanwhile, use a julienne peeler to create “noodles” with each carrot. Place all of the carrot noodles in a large bowl that has a tight-fitting lid. Add the chickpeas, cashews, pomegranate arils, raisins, sunflower seeds, sesame seeds, cilantro, mint and green onions to the carrots. Use salad servers or tongs to combine the ingredients. Set the salad aside.
- To make the citrus-turmeric dressing, combine the orange juice, aquafaba, lime zest, lime juice, vinegar, maple syrup, turmeric, salt, black pepper, ginger, cumin, garlic powder, cayenne and cinnamon in a blender. Blend the ingredients for 30 seconds, until the dressing is completely smooth. Taste the dressing and add more salt, black pepper and maple syrup if desired.
- Pour the dressing over the salad. Cover the bowl with its lid and shake the bowl for 10 to 15 seconds to thoroughly coat the salad with the dressing. Chill the salad in the fridge for at least 30 minutes prior to serving it.
Video
Nutrition
About The Cookbook
The Clean Vegan by Jackie Akerberg, creator of the popular food blog Jackfruitful Kitchen, makes plant-based eating extra nourishing while still being incredibly satisfying! The cookbook includes sixty whole-food recipes that go beyond the typical salad and are completely free from processed ingredients. Whole foods have never tasted this good, making it easier than ever to eat 100% clean and 100% vegan throughout the day. Jackie has you covered with delicious dishes from breakfast through dessert!
Excerpted from The Clean Vegan. Copyright © 2023 by Jackie Akerberg. Reprinted with permission from Page Street Publishing Co.
Many thanks to our amazing recipe tester Nicole Benson for testing this recipe! Photos by Amanda McGillicuddy for World of Vegan, all rights reserved.
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]]>The post Artichoke “Tuna” Salad Sandwiches appeared first on World of Vegan.
]]>Hopefully by now you’ve already tried (and fallen in love with) our chickpea tuna salad, and maybe even this jackfruit tuna, but if you’re itching for a new tuna, this will be an exciting way to mix up this vegan tuna fish lunch staple. Let this be yet another reminder that we don’t need to turn to seafood or harm fish to enjoy you old tuna-style favorites.
Table of Contents
Why You’ll Love This Recipe
- Nothing fishy: If you’re not a fan of fishy flavors, you’re in luck! This variation on the idea doesn’t taste like seafood, putting more emphasis on fresh veggies and bright seasonings instead.
- Fiber-full: Fiber is the key to staying satisfied long after lunchtime, which makes this highly nutrition sandwich staple a great meal to tide you over through a full day of work, school, or play.
- Super simple: If you have a can opener and a food processor, you’re in business. There’s no need for specialized equipment, fancy techniques, or rare ingredients here!
- Keeps well: Meal planning has never been easier when you keep a batch of this “tuna” on hand. Prepare it up to a week in advance so you can spend less time in the kitchen and more time living life!
- Travels beautifully: Planning a trip out to the beach, hiking in the woods, traveling by car or airplane? There’s no bad place to take these versatile sandwiches! Wrap them tightly and keep cool, but no need to refrigerate if eating that same day.
Key Ingredients and Substitutions
Canned artichokes: Cleaning fresh artichokes is a pain but getting them canned makes them easy and effortless to cook with. Seek out artichoke hearts packed in water or brine, not marinated, which would add other seasonings and oil into the mix.
Vegan mayo: Whether you want to buy or DIY, vegan mayo has none of the egg and all the creamy, dreamy richness. You can find tons of plant-based options at most grocery stores in the refrigerated section, typically near the vegan sour cream, yogurt, and cheese.
Red onion: Raw onion might sound harsh, but it lends a satisfying bite that becomes more mellow and mild the longer it sits. You can go for more delicate sliced scallion or shallots if you’d still prefer a less assertive onion flavor.
Celery: Adding satisfying textural contrast throughout the creamy mixture, crunchy chunks of celery are a classic inclusion. If you really dislike celery though, you can swap them out for chopped carrots instead.
Pickles: Subtly briny, salty, and savory, simple garlic pickles can’t be beat. Bread and butter pickle could lend a sweeter flavor, or spicy pickles would be perfect to turn up the heat. Pickle spears are easiest to dice into consistent sizes for this recipe.
Cherry tomatoes: Bursting with fresh flavor, ripe cherry tomatoes are like little red gems hidden within the sea of “tuna” salad. When not in season, you can omit them, or use diced bell peppers instead.
Sandwich bread: Anything goes when it comes to sandwich bread. Whole wheat, multigrain, sourdough, rye; whatever you like is the best choice! You can also use a gluten-free bread to accommodate those with celiac disease, since the recipe is otherwise completely gluten-free.
Nutritional Benefits of Artichokes
In addition to fiber, artichokes are packed with vitamins and minerals. They’re a great source of vitamin C, folate, magnesium, and potassium. That goes for fresh, canned, and even frozen, so you can take advantage of that great nutrition without any additional prep work. Artichokes are also very low in calories, so if you’ve got a monster appetite, you can eat a second serving with no guilt!
How to Spice Up Your Salad
If you’re tired of the standard seasonings, you’re in luck. Consider this a blank canvas to paint any of your favorite flavors on top of! There’s a bolder world of savory tastes waiting for you with just a few quick tweaks.
Curry: Add 2 – 3 teaspoons of mild yellow curry powder, along with a handful of golden or standard raisins.
Buffalo: Add 1 tablespoon of hot sauce and top with vegan blue cheese, to taste.
Sonoma: Swap the grape tomatoes for sweet red grapes, add 1⁄4 cup of chopped walnuts or pecans, and 1 teaspoon of poppy seeds.
Tex-Mex: Replace the mayonnaise with 1⁄2 mashed avocado. Add 1⁄4 cup corn kernels, 1⁄4 cup diced red bell pepper, and 1 – 2 teaspoons chili powder.
Ideas for Serving “Tuna” Salad
If you’re big on filling but not much for bread, this incredibly versatile fishless salad will be the star of any meal! There’s more than one way to enjoy these flavors in all sorts of meals.
Wraps: Roll out with flour tortillas or flatbread, stuffing the edible vessel with some crisp vegetables, greens, or cooked whole grains. You can also wrap it in foil to heat it in the oven or toaster on cold days.
Leafy green salads: Get your daily greens by using them as a base for your “tuna.” As a bonus, it’s so creamy and flavorful, the dressing is already built in.
With crackers, chips, or cut vegetables: If you’re a perpetual snacker, this one’s for you! Treat your “tuna” salad like a dip and pair it with your favorite crunchy scoopers. Keep it light with fresh sliced cucumbers, baby carrots, or celery sticks, or use more hearty pretzels, tortilla chips, water crackers, and more. Use a variety to mix things up.
Pasta salad: Toss with al dente noodles for an instant pasta salad. Short shapes are general best, like medium shells, fusilli, penne, and bowties.
Avocado boats: Double down on those good fats by piling your “tuna” salad up high in a ripe, buttery avocado! You may need to carve out a bit of the meat to fit a bigger serving inside; save that for guacamole or smoothies later.
Lettuce cups: Keep it low-calorie by using crisp, sturdy lettuce leaves as the base. It’s like a salad you can eat with your hands!
More Lunchtime Sandwich and Wrap Recipes to Try:
- Vegan BLT Sandwich With Homemade Eggplant Bacon
- Ultimate Air Fryer Sandwich (Made With Thanksgiving Leftovers)
- Vegan Rainbow Lavash Wraps With Hummus & Veggies
- Easy Vegan Falafel Wraps
- Vegan Tea Sandwich and Tea Party Tips
Artichoke “Tuna” Salad Sandwiches {Vegan + Vegetarian}
Ingredients
- 2 cans artichokes whole or quartered packaged in brine, not marinated
- ¼ cup vegan mayo
- 1 teaspoon yellow mustard
- ½ red onion finely diced
- 2 stalks celery finely diced
- 2 spears dill pickle finely diced
- 8 cherry tomatoes quartered
- ¼ teaspoon black pepper
- ⅛ teaspoon salt if desired (taste first)
- 8-12 slices sandwich bread
- 4-6 large lettuce leaves
Instructions
- Open the cans of artichokes and drain the water well. Use your hands to squeeze our the majority of the brine, and place artichokes into a food processor. Pulse 8-10 quick times until the artichokes look roughly shredded (should be a tuna-like consistency). Do not over-blend.
- In a medium bowl, add the shredded artichokes, vegan mayo, yellow mustard, diced onion, diced celery, diced pickle, tomatoes, and black pepper. Mix with a spoon until thoroughly combined.
- Lightly toast bread. For each sandwich, lay a large piece of lettuce on the bottom slice of toasted bread and top with a generous layer of artichoke “tuna” salad. Top with the other piece of bread, cut in half using a sharp knife (if desired), and enjoy.
Notes
Nutrition
Tuna Salad History and Trivia
There are few foods as quintessentially American as the tuna salad. Did you know that the concept is well over 100 years old? The first reference to this fishy creation was found printed in 1907, and within the next decade, there were already dozens of similar recipes in circulation. It was inspired by chicken salad, making use of cheaper tinned tuna for the protein while maintaining the same creamy formula overall.
The tuna melt came a short time later, invented in 1965, supposedly as a happy accident. The legend goes that at the Woolworth’s lunch counter in Charleston, South Caroline, the cook knocked a bowl of tuna salad on top of a grilled cheese sandwich in process while rushing to fill orders. Somehow, he managed to miss that fact and served it as is. The customer was delighted, and it became another classic sandwich in our culinary lexicon.
Although Americans are proud to make the biggest and best of everything, it was a bakery in Cheshire, UK, that can lay claim to the largest tuna salad sandwich in the world. Created in 2003 and weighing almost two tons, Roberts Bakery needed a special oven to bake the gargantuan buns which were then moved using a forklift. Now that’s above and beyond super sizing it!
This vegan artichoke tuna salad recipe was developed by Michelle Cehn, photographed by JJ Steele, and written with support from Hannah Kaminsky. Please note that this vegan stew article may contain affiliate links which supports our work at World of Vegan.
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]]>The post Vegan Chickpea Tuna Salad appeared first on World of Vegan.
]]>Have you ever tried chickpea tuna salad? It’s a delicious vegan tuna salad option that’s fish-free, vegetarian, and dairy-free.
This chickpea salad is a healthier spin on traditional tuna salad. As people are learning that tuna fish can be loaded with toxic mercury that has built up in their flesh from our polluted oceans, many people are looking for better alternatives. Enter: the chickpea!
Our easy vegan chickpea “tuna” salad has the flavor and feel of tuna fish salad, minus the mercury. It’s packed with plant protein and it is easy to whip up for lunch throughout the week. I often double the recipe as it stores beautifully in the fridge for several days.
You can serve this vegan tuna salad on a sandwich, on open-faced toast, in lettuce cups, or just dive in with a spoon. It really is that good.
Table of Contents
The Perfect Lunch!
This insanely easy vegan chickpea tuna salad is one of our favorite go-to lunches! Apart from the fact that the ingredients are super easy to already find in your pantry, it takes 10 minutes and can be served in many different ways. Why not prepare this salad and leave it in the fridge to be eaten in the next couple of days? Psst! This ‘tuna’ salad tastes way better after being in your refrigerator overnight.
The usual way to eat it is as a sandwich, but it would be great as a wrap filling or with some iceberg lettuce cups. A quick, delicious, healthy, and light lunch! We love it, and we think you’ll love it too!
The Great Garbanzo Bean
Garbanzo beans (aka “chickpeas“) are a wonderfully delicious, nutritious, and versatile little legume! Loaded with plenty of protein, vitamins, minerals, and fiber, they’re an economical choice for a filling and nourishing meal. They’re especially great for this vegan tuna salad since they take on a fishy flavor when combined with various seasonings and especially nori! Naturally gluten-free and soy-free, they’re great for those who can’t tolerate wheat or soy products as well.
So what’s with the two names, you ask? Well, the name chickpea is derived from the Latin word cicer, referring to the plant family of legumes, Fabaceae. Garbanzo beans come from the Spanish-derived word for the legume. Both words are perfectly acceptable to use! Just know that if you’re in a Spanish-speaking region, you may want to default to using garbanzo beans instead of chickpeas!
How to Serve This Chickpea Tuna Salad
This vegan tuna salad can be enjoyed in a variety of ways! Check them out below:
- Love Some Lavash – Want a lunch that’s both delicious and beautiful? These Rainbow Lavash Wraps are a great way to enjoy your vegan tuna salad while getting a whole array of color in your meal!
- Side of Soup, Please – Soup and a sandwich is a fantastic way to enjoy lunch. Our Easy Vegan Squash & Cauliflower Soup, One-Pot Sweet Potato Soup, or Cozy Cream of Broccoli Soup would all go great with your vegan tuna sandwich!
- Fries Forever – Fries are a sandwich (and burger’s) best friend! Keep it classic with Crispy Air Fryer Potato Wedges, sweeten it up with Sweet Potato Fries, or party with some Herbed Vegan Polenta Fries.
Is Chickpea Salad Good for Health?
This chickpea salad is loaded with essential nutrients! You can rest assured that you’re getting a hefty dose of your daily recommended amount of protein, fiber, and more. Here’s just a sampling of what you’ll get in one cup of chickpeas:
- Protein – 14.4 grams
- Fat – 4.2 grams
- Carbohydrates – 44.7 grams
- Fiber – 12.5 grams
- Calcium – 80.4 grams
- Iron – 4.7 grams
With the addition of tomatoes, garlic, celery, and Dijon mustard, you get even more nutrients such as Vitamin C, antioxidants, and beta carotene!
What is Vegan Tuna Salad Made Of?
In addition to using chickpeas, vegan tuna salad can be made from a variety of other plant-based ingredients! Some other versions of vegan tuna salad include:
- Jackfruit – Due to its meat-like texture, jackfruit can make an excellent vegan tuna salad recipe. Just make sure to sauté it for a few minutes before tossing with the other ingredients! Try our jackfruit tuna and see for yourself just how delicious it can be!
- Artichokes – Simple yet delicious, artichokes make a great gluten-free and soy-free tuna substitution! This artichoke tuna salad sandwich recipe comes together in just a few minutes with essentials such as vegan mayo and chopped veggies.
- Tofu – You can do basically anything with tofu, which includes making a vegan tuna salad! Just chop it into small chunks, add your favorite veggies like celery, red bell pepper, and red onion, add a little vegan mayo, some seasoning, and a dash of seaweed for fish-like flavor!
How to Store Your Chickpea Tuna
Good news! This fantastic vegan chickpea tuna salad will keep for about 2 to 3 days inside your refrigerator! You could prepare it on Sunday night and have lunch sorted for a few days. Pretty awesome, right?
It actually may taste even better the day after making it once the flavors have a chance to mix together! Freezing is not recommended.
More Delightful Chickpea Recipes
- Veggie Chickpea Nuggets
- Vegan Chickpea Stew
- Asian-Inspired Chickpea Salad
- Chickpea Noodle Soup
- Mediterranean Chickpea Stew
- Roasted Chickpeas
Easy Vegan Chickpea Tuna Salad
Ingredients
- 1 can chickpeas drained and rinsed
- ¼ cup vegan mayo
- ¼ cup tomatoes diced
- 2 stalks celery diced
- ⅓ cup diced dill pickles
- 2 cloves garlic minced
- 2 tablespoons diced red onion
- 1 tablespoon dijon mustard
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 pinch cayenne pepper
Instructions
- Drain and rinse one can of chickpeas (or two if you're doubling the recipe).
- In a large bowl, roughly smash chickpeas using a potato masher or fork. Leave them a little chunky for optimal texture.
- Add all remaining ingredients and mix until thoroughly combined.
- Serve on a sandwich, in lettuce cups, or eat it right out of the bowl.
Video
Nutrition
If you try this recipe for vegan chickpea tuna salad, let us know what you think by leaving a comment and rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more vegan recipe inspiration.
How to Enjoy Your Chickpea Tuna Salad
There are many ways you can enjoy a vegan tuna salad! Whether you want to enjoy it between two slabs of bread or on its own, here are a few ideas to get your mouth watering:
- Let There Be Lettuce – Whether you’re gluten-free or just munching on lettuce, eating chickpea tuna atop a bed of fresh, green salad is a super refreshing way to have a meal! You can also use greens such as kale, spinach, or arugula.
- Serve Up A Sandwich – Simple and straightforward, you can’t go wrong with making yourself a chickpea tuna sandwich! You could even turn up the heat by making a chickpea tuna melt with some your favorite vegan sliced cheese!
- World of Wraps – Grab your favorite tortilla or collard wrap, toss some chickpea salad into it, and bam! You’ve got a delicious, nutritious, and easy lunch. Enjoy with a side of zucchini fries for an A+ lunch.
Vegan Chickpea Tuna Salad recipe by Michelle Cehn. Photos by Zhoro Apostolov for World of Vegan. Article edited by Amanda Meth. Recipe and photographs copyright of World of Vegan, all rights reserved. Please note that this article contains affiliate links which support our work at World of Vegan!
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]]>The post Vegan French Dressing {Best Brands & Homemade Recipe} appeared first on World of Vegan.
]]>Table of Contents
- What Exactly Is French Dressing?
- But First…Is Store-Bought French Dressing Vegan?
- It’s Easy to Make Your Own Vegan French Dressing!
- Star Ingredients in This Vegan French Dressing
- Easy Ingredient Swaps
- How Do I Soak Cashews?
- What If I Forget To Soak My Cashews Overnight?
- Low-Carb French Dressing Option
- How Long Does Homemade Dressing Last?
- More Delicious Vegan Dressing Recipes To Try
- Kitchen Tools You’ll Need for Our Oil Free French Dressing
- Vegan French Dressing Recipe FAQs
What Exactly Is French Dressing?
Did you know that French dressing is an entirely American invention? The first instance of this so-called French dressing was included in a 1900 edition of The Ladies Home Journal. The recipe was titled ‘French’ because it was based on what the people in France were drizzling over their salads. Nowadays, we could call this type of recipe a ‘vinaigrette’, consisting of a mixture of oil, vinegar, salt and pepper.
The creamy, reddish-orange version that we think of now as French dressing was actually based on a concoction on the side of a Campbell’s Soup label. It was called ‘Campbell Tomato French Dressing’ and, instead of using ketchup, they listed their tomato soup as an ingredient. When you visit the grocery store, you’ll see French dressing under various names including: Russian, Catalina, or even Zesty Tomato.
No matter what the origin, we know it’s got a huge fan base for favorite salad dressings and we wanted to create a vegan version just for you. We’d love to know what you think!
But First…Is Store-Bought French Dressing Vegan?
That’s a good question! After checking the ingredient list on many brands of French dressing, most of them (but not all) seem to be vegan-friendly. A few things to watch out for: honey, worcestershire sauce, and whey.
Vegan French Dressing Brands
Here are some vegan French dressing brands that we found to be fully vegan:
- Organicville – French Style Dressing
- Annie’s – Organic French
- Kraft – Zesty Catalina or Fat-Free Creamy French
- Wishbone – Creamy French
- Walden Farms – French Zero Calorie Dressing
It’s Easy to Make Your Own Vegan French Dressing!
Here’s why this oil-free French dressing recipe is so awesome. It’s…
- Really easy to make
- Bright and tangy
- Uses easy-to-find ingredients
- Free of artificial preservatives
- Healthy
We also love it because it’s vegetarian, vegan, plant-based, and dairy free. Plus, it can be adapted to fit various food sensitivities, such as:
- Gluten-free
- Dairy-free
- Oil-free
Star Ingredients in This Vegan French Dressing
Once you make your own dressing, you’ll wonder why you ever bought it bottled. The magic of the mixing comes right out of your crafty kitchen, instead of sitting on the shelves for several months (or years!). When you know what goes into a DIY salad dressing, you’ll have the power to prepare your own anytime you want. Isn’t that awesome?
- Cashews – Rich in fiber, protein, and healthy fats. These nifty little nuts have almost the same amount of protein per serving as the equivalent of animal protein. They also have a significant amount of copper and are a good source of magnesium and manganese.
- Apple Cider Vinegar – Contains vitamin C, B-vitamins, a little potassium, and also polyphenols. It’s also a natural food preserver and anti-bacterial agent.
- Paprika – A spice made from dried peppers that can be sweet, smoked, or spicy. Full of antioxidants such as beta carotene, zeaxanthin, capsanthin, and lutein. In addition, has small amounts of vitamins and minerals such as A, E, B6, and iron.
Easy Ingredient Swaps
Homemade dressing is such a treat because you can make it to your own taste and flavor preferences. Make it more savory, spicy, or sweet. Control the consistency by including extra (or less) water or ramp up the acidity by adding more vinegar. It’s all up to you!
- Vary the Vinegar – Feel free to swap the apple cider vinegar to add a fun new flavor to your French dressing. Try red wine, balsamic, white distilled, champagne, rice wine, or any fruit-filled infusion.
- Seasoning Reasoning – If you’d rather not have that smoky flavor, you can easily use sweet or plain paprika instead. If you like it spicy, feel free to add ¼ -½ teaspoon of cayenne pepper (or to your taste).
- Start With a Savory Boost – If you like a more umami flavor, consider adding in a dash of vegan Worcestershire sauce (Annie’s Homegrown has a good one!) to the dressing before blending.
How Do I Soak Cashews?
Good question! Soaking cashews is super simple and as easy as you think it is. No need to overthink it. Place one cup of raw cashews into a large bowl and cover with one and a half cups of warm water. Allow the cashews to soak overnight (5-8 hours maximum). If they are soaked too long, they tend to get an unpleasant taste and also become slimy in texture. Drain and allow them to sit for around 10 minutes to get rid of the excess liquid.
What If I Forget To Soak My Cashews Overnight?
No worries. If you forget to soak the cashews the night before, it’s totally okay. Place the cup of raw cashews into a large bowl. Boil one and half cups of water. Pour the water over the cashews. Let the cashews soak for 30 minutes. No need to cover. Drain and allow them to sit for around 10 minutes to get rid of the excess liquid.
Low-Carb French Dressing Option
The carbs in French dressing entirely rest on the amount of sugar you add and the sugar content of the ketchup you use. For a low carb version, simply swap out the sugar for a low-sugar substitute and take advantage of no sugar added ketchup. You could even consider making your own ketchup! That way, you have full control over the carbs.
How Long Does Homemade Dressing Last?
Our dressing is made fresh and with without preservatives, so it’s a little more delicate than bottled dressings at the grocery store. You can easily store any leftovers in a sealed plastic or glass container (like a mason jar) for up to 4 days. After that, it’s a good idea to make a new batch. Trust us on this, we don’t think you’ll have much leftover. It’s that good.
More Delicious Vegan Dressing Recipes To Try
- Creamy Caesar Dressing
- Oil-Free Dill Salad Dressing
- Thai Tofu Salad with Peanut Dressing
- Cilantro Tahini Dressing
- Sesame Ginger Dressing
- Mushroom-Free Vegan Gravy
Kitchen Tools You’ll Need for Our Oil Free French Dressing
Super quick and easy, this delightful dressing can be made in a matter of minutes. You can always use a standard high-speed blender, but the smaller one will work just as well or better. You can even double (or triple) the amount if you have a lot of hungry salad munchers at your upcoming meal.
Helpful Hint: If you whip up this dressing the day before, the flavors will be even more concentrated and the texture is creamier and thicker. Totally worth making ahead of time!
Tangy Vegan French Dressing {Oil-Free & Plant-Based}
Ingredients
Soaking Ingredients:
- ½ cup raw cashews
- Water for soaking
Dressing Ingredients:
- ½ cup soaked cashews
- ¼ cup water
- ¼ cup apple cider vinegar
- ¼ cup ketchup
- ⅓ cup cane sugar
- 1 teaspoon smoked paprika plain or sweet can be used instead
- ¼ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon salt
Instructions
Soaking Instructions:
- The night before (or at least 30 minutes before you’d like your dressing to be done), soak your cashews in a bowl with warm water (or boiling for the shorter soak) so that the water covers the nuts by ½ inch or so. Once the cashews have soaked, drain the excess water and place in a covered container in the fridge until ready to use.
Dressing Instructions:
- Add the soaked cashews and the rest of the ingredients to a small blender. Cover and shake well.
- Blend on high for about 1 minute, or until creamy smooth.
- For the best flavor, refrigerate the dressing for an hour (or, even better, overnight) so that the flavors have time to infuse. Enjoy!
Notes
- Too Thick? – If your dressing seems a little too thick after a while, add a tablespoon each of water and apple cider vinegar to thin it out. If you want less tang, just use water.
- Salt Sensitive? – If you are salt-free or trying to reduce your salt, feel free to omit the salt all together. You could even use a salt-free ketchup. Substituting with a salt alternative would work as well.
- Gluten-free, dairy-free, oil-free, and soy-free
Nutrition
If you’re interested in making this creamy french dressing for a special occasion and you’re not sure which salad would be the perfect fit, please check out our Making the Best Vegan Salad guide. We have tons of sweet and savory salad recipes for you to try, both fruit and veggie!
Vegan French Dressing Recipe FAQs
If your dressing seems a little too thick after a while, add a tablespoon each of water and apple cider vinegar to thin it out. If you want less tang, just use water.
If you are salt-free or trying to reduce your salt, feel free to omit the salt all together. You could even use a salt-free ketchup. Substituting with a salt-alternative would work as well
Yes, it is! You just want to make sure that you use a ketchup and vinegar that is free of wheat gluten ingredients. Most ketchup and vinegar do not contain wheat-derived vinegars, but make sure to double check if you are gluten-sensitive, gluten-intolerant, or you have a celiac disease.
umbers. Your best bet would be to visit Cronometer (or similar food data base), add in your amounts of specific ingredients, and get your calories there. We don’t want to steer you wrong.
This vegan salad dressing recipe was developed and written by Gina House and edited by Michelle Cehn and Amanda Meth. This Dairy-free French dressing content is copyright of World of Vegan, all rights reserved. Photos by J.J. Steele. This whole food plant based salad dressing recipe includes affiliate links when available and shopping through these links supports World of Vegan.
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]]>The post Guide to Making The Best Vegan Salads appeared first on World of Vegan.
]]>Have you ever wondered why you get so sick of salad sometimes? Is it because your lettuce has lost its luster and your dressing is downright dreary? Maybe you can think of only cucumber chunks or tired tomatoes to toss in? Our ultimate vegan salad guide is the solution!
Are we doomed to constantly create the most boring bowl of plain, passive produce? Not anymore, my fresh veggie-loving friends! It’s time to fight back against our fearsome foes—Limp Lettuce Man and Kranky Kale Woman!
Today, we’re going to turn your Clark Kent collection of gloomy, grumpy greens into the Superman (or woman) of all salads! Find the nearest phone box (or iPhone store), lug on those leggings, and grab your most colorful cape. Let’s make a superhero salad!
Table of Contents
1. Gather Those Greens
Like any good vegan salad guide, we’ll start with the greens. While iceberg may be the tried and true lettuce for a standard salad, we know that we can do better! There are so many types of tasty greens to choose from, you’ll never have to make the same salad twice.
Here are some of our favorite greens to use in a salad:
- Sweet & Mild – romaine, butter lettuce, iceberg
- Best Blend – spring mix, 50/50 baby spinach/spring mix, mesclun
- A Little Bit of Bitter – baby kale, dandelion greens, escarole
- Perky & Peppery – arugula, watercress
- Throw in Some Texture – frisée, green leaf, curly endive
- Call in the Color – red leaf, radicchio, endive
To make your salad even more superb, use this system to entice your senses:
- Monochrome – Create a salad base using only green lettuce, but use many colorful toppings and veggies on top.
- Variegated – Use as many different shades of green, purple, white and yellow leaves as you can find and then top with only one color veggie and a neutral color topping (ie. strawberries, tomatoes, and chopped nuts OR carrots, orange bell pepper, and black sesame seeds).
2. Vary Your Vegetables
The best way to make salads less boring is to create a burst of color in every bowl. When your eyes are excited by a rainbow of colors and textures, your belly will beg for more!
Here are some cool and colorful veggies to make your salad sing:
- Red – beets, hot peppers, radishes, red bell peppers, tomatoes
- Orange – carrots, orange bell peppers, sweet potatoes, tomatoes
- Yellow – corn, squash, tomatoes, yellow bell peppers
- Green – asparagus, broccoli, brussel sprouts, cabbage, celery, cucumber, green bell peppers, olives, green peas, sugar snap or snow peas
- Purple – purple cabbage, purple potatoes, red onion
- White – cauliflower, garlic, onions, parsnips, potatoes, shallots
- Brown – mushrooms
- Black – olives
Another good idea is to vary the size and shape of each of your veggies. Chopping is fine for a quick, spur-of-the-moment salad but, if you have the time, add a little extra effort with your chef’s knife. Use two or three different techniques to achieve the most appetizing appearance.
Fun Shapes to Try:
- Spirals
- Diced
- Chunks
- Shreds
- Matchsticks
- Cookie Cutter Shapes (involve the kids with this one!)
Helpful Kitchen Tools:
- Mandoline – Very handy for slicing in any thickness.
- Spiralizer – Creates lovely, long vegetable spirals and curls.
- Food Processor with a shredding and grating attachment – this video is super helpful!
- Wide-Mouth Mason Jars – Perfect for storing all of your fresh and colorful vegetables in the fridge.
- Colander – For washing your greens and veggies
- Can Opener – For opening cans of beans and other salad add-ons
- Knife – A sharp chef’s knife for chopping up your greens and veggies
3. Select a Sauce
Less is always more when it comes to a salad sauce or dressing. My instinct is to add a waterfall of watery dressing so that my salad can swim happily. Do yourself a favor and do the opposite of this.
Assemble your sassy salad and then portion it out onto individual plates. Let everyone add their own amount and let the rest of the bowl go bare. Believe me, this makes it much easier to store later on.
A good rule of thumb is 2 tablespoons of dressing per medium bowl of salad, give or take. It might not seem like a lot at the time, but once you get it mixed in, it’s the perfect amount. Some people may even prefer their salad completely plain.
Quick & Easy Vegan Salad Dressing
Ingredients
- ½ cup oil olive, avocado, vegetable, safflower
- ¼ cup vinegar rice, red wine, balsamic, champagne
- 1 tablespoon mustard stoneground, yellow or dijon
- 1 tablespoon sweetener agave, maple syrup, sugar
- ½ teaspoon garlic and/or onion powder
- Pinch salt and pepper
Instructions
- In a small bowl add the oil, vinegar, mustard, sweetener, garlic and/or onion powder, salt, and pepper. Mix until thoroughly combined and serve over salad greens!
Nutrition
Our Favorite Dressing Recipes:
- Vegan French Dressing – tangy, creamy, and delicious.
- Creamy Oil Free Dressing – made from cashews, rich, and delightful with dill.
- Vegan Caesar Dressing – rich, zesty, and the perfect creamy consistency.
- Cilantro Tahini Dressing – super creamy and perfectly savory
- Lemon Poppyseed Dressing – fresh, tangy, and delicious from Plant-Based on a Budget
- Easy Vinaigrette Recipe – just 5 ingredients plus salt and pepper
- Nut-Free Vegan Ranch Dressing – perfect for salads, dipping veggies, or drizzling over baked veggies or even pizza!
- Ginger Green Goddess Dressing – beautifully green, creamy, and a little tangy, this dressing from the Plant Based RD is a win!
Simple Dressings (with little to no preparation needed):
- Lemon or lime juice
- Hummus mixed with a little water or juice
- Balsamic Vinegar
- Flavored Vinegars (The Peach flavored vinegar from Rocky Mountain Olive Oil is out of this world!)
- Mashed avocado
- A sprinkle of toasted sesame oil or infused olive oil
4. Don’t Forget the Fruit
Fruit makes an appealing addition to any salad. It gives each bite another layer of texture, sweet flavor, and a bit of extra color, too. Best left until you’re just ready to serve and sprinkled on top.
A good rule of thumb is to use ½ cup of fruit per 4 cups of veggies, but it’s all up to you and your taste preference. Thinly sliced fruit works really well in a salad and you can keep raspberries and blueberries whole.
Although any type of fruit can be used in salads, these are our favorites:
- Berries – raspberries, blueberries, or strawberries
- Stone Fruit – peaches, apricots, or cherries
- Apples – honeycrisp (semi-sweet), fuji (sweet), green (sour)
- Pears – bosc or asian
- Citrus – oranges or grapefruits
- Dried Fruit – chopped dates, raisins, sweetened cranberries
5. Tantalizing Texture
Once you choose all of your favorite greens, fruits, and veggies for a Superhero Salad base, it’s time to think texture. No one wants a salad that’s only squishy and soft. You need a bit of bite, a crispy CRUNCH, a stunning snap, and plenty of PUNCH!
Chopped Nuts and Seeds
Use any nuts or seeds that you love, either roasted or raw, and chop them roughly before adding to your salad. Not only do you get a good amount of healthy fat, but a terrific texture, too! My favorite are salted sunflower seeds —did anyone else love those at the Pizza Hut salad bar?
Croutons
Either bought or homemade, the lush crustiness is irresistible! But, beware, some packaged croutons contain butter, cheese, or egg whites. Try these baked croutons from our Italian Bread Salad recipe and leave out the other ingredients.
Potatoes
You can never go wrong by adding spuds to your salad! Our Crispy Air Fryer Potato Wedges have a super soft and crunchy character that you’ll love.
Salsa
This gorgeously green Tomatillo Salsa would be a terrific topping with a bit of zest and zing, as well as added color.
Tortilla Strips
Either purchase pre-packaged or easy to make on your own, using either corn or flour tortillas. Cut each round tortilla into thin strips all the same diameter, lay out onto a parchment lined baking sheet, spray with a little bit of avocado or olive oil, and season with a sprinkle of salt, garlic powder and squeeze of lime. Bake in a preheated oven at 350 degrees for 7-10 minutes, making sure to check them often and turning them halfway.
6. Appetizing Add-Ons
When it comes to making the best vegan salad, toppings are key. The types of toppings you can add are endless! It’s all about that little extra that can transform your Gathering of Greens into a Sensational Superhero Salad. To help you out, here are the most popular and praise-worthy garnishes for your garden salad:
Beans
Satisfying addition full of fiber, protein, and plant-based iron. Add ½ cup of cooked and cool beans to your bowl. Our Savory Roasted Chickpeas are so yummy.
Roasted Vegetables
The perfect use of any vegetable leftovers. If you don’t have any pre-made, just mix any veggies you like with a little balsamic vinegar or oil, add seasonings of your choice and roast in a preheated oven at 400 degrees for 35 minutes. The complete recipe is here. Tasty both warm or cool.
Glorious Grains
Transform your light salad into a filling meal by adding cooked and chilled grains! Quinoa, brown rice, barley, and farro are all great options. Add ½ cup to each serving of salad.
Baked or Grilled Tofu
You can find pre-baked and seasoned tofu at the grocery store or make your own. Chop it into small bite-sized cubes and add it to your salad as a great healthy alternative to grilled chicken!
Plant-Based Meats
Can’t picture a salad without grilled chicken strips on top? You can get some vegan chicken strips or vegan chicken nuggets that are just as delicious but cruelty-free! Cook them up and let them cool, chop them into bite-sized pieces, and add them on top of your salad. Delicious!
Pickled Veggies
Topping with a tang! Pickled onions, carrots, or just plain pickles are a nice way to add another layer of fabulous flavor. Try our homemade pickled veggies recipe!
Coconut Strips
Adds a bit of buttery, crunchy sweetness.
Grains
Round out your salad plate with a scoopful of cooked brown rice, quinoa, or other favorite grain. Great for extra fiber and B vitamins.
Dare to Add Dairy-Free Cheese!
Sometimes, you just need something salty to step up your salad. Check out our Dairy-Free Cheese Guide for our favorite kinds. Or, you can add a few savory slices of your own homemade cheese with this recipe.
Or, how about a sprinkle of nutritional yeast? It’s a great substitute for dairy cheese and adds a pleasant, dry cheesy flavor that’s really addictive.
How to Store Your Salad
The best way to store any leftover Superhero Salad is to place a damp paper towel (or cloth) into the bottom of a container (or reusable bag), add your salad remains, and cover completely. Salad stored in the refrigerator will last up to 3 days, if kept cool and moist. Do not freeze.
If you’re able, store your salad fixings in separate containers. Greens in one, veggies/fruits in another, and toppings by themselves. This will help to keep everything fresher and discourages sogginess and spoilage.
When you’re ready for another round of salad, you can easily add extra lettuce, new veggies and fruit, and more awesome add-ons. Dare to try a different dressing or serve while you’re still wearing your superhero cape!
Now that you’ve defeated all the biggest barriers to boring salad bowls, you’re ready to face the world as a Super Salad Hero!
More Scrumptious Vegan Salad and Dressing Recipes
- Creamy Oil Free Dill Dressing
- Vegan French Dressing
- Smashed Cucumber Salad
- Cold Peanut Noodle Salad
- Tofu Thai Salad with Peanut Dressing
- Sweet Tart Fruit Salad
- Herby Chickpea and Orzo Salad
- Fresh Cucumber Watermelon Salad
- Asian-Inspired Chickpea Salad
- Summer Tomato Salad
- Vegan Greek Salad
- Rainbow Salad in a Jar
- Morrocan Carrot Salad
- Quinoa Salad in a Jar
What’s your favorite vegan salad recipe? Do you have any must-have ingredients you consider essential to create the best vegan salads? Tag us on Instagram, share with us on Twitter or post on our Facebook wall. We’d love to see your #superherosalad creations! And discover even more salad ideas over on our Vegan Salads Pinterest board.
Article by Gina House and edited by Amanda Meth. Content copyright World of Vegan, all rights reserved. Photo from Canva.com and Zhoro Apostolov. Cover photo designed by Michelle Cehn.
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]]>We love recipes that use up ingredients that might otherwise be thrown away. This super-simple Italian tomato, olive, and bread salad is one of those perfect vegan salads, and it’s so delicious. Using those classic Mediterranean ingredients and some leftover bread (it’s okay if it’s getting hard!), you can prepare a super special salad you’ll keep on going back to. I have no doubt you’ll absolutely love this recipe from the 5-Ingredient Vegan cookbook by Nava Atlas.
Fresh Tomato Salad: The Perfect Side-Dish?
This simple but super flavorful salad would be an ideal side dish for a light veggie soup. Soups are a great main, but sometimes they are just not enough. That’s when this salad comes to the rescue! Adding fresh veggies and some comforting crunchy bread will round up the perfect lunch.
Here are a few of our favorite vegan soups to pair with this tomato salad recipe.
Add More Plant-Based Protein!
If you’re looking to add a plant protein punch to this delicious Italian bread salad, you have many ways to do so!
One topping that would go perfectly with this salad is some roasted chickpeas. Just coat them in olive oil and some spices in a 375° F oven and roast them for about 25 mins. They will blend in perfectly and make this salad a main just with one more step!
What about some sautéed crumbled tofu? Just add some olive oil and Italian herbs. Voila!
Zero-Waste Salad
Now more than ever, we need to worry about how much of what we consume or buy goes to waste. This is not only about reducing single-use plastic but also about needing less and using more of what we already have.
This also applies to our cooking, and it doesn’t have to be complicated. It’s the simple things like:
- Saving your veggie scraps to make vegetable stock
- Saving those super ripe bananas to make banana soft serve or bake some banana muffins
- Make a simple soup with those soggy veggies
The days of throwing things away are coming to an end. With some creativity, everything can find a useful purpose. We promise! This salad is an excellent example of that.
Too often, our uneaten bread that gets hard is thrown away and is replaced with a new loaf. No more! Save that hard(ish) bread and make homemade croutons! Some olive, salt and pepper, and pop it in the oven for a few minutes. Perfect! Delicious in this salad—but you can also use these as a soup topping or for a vegan caesar salad!
Fancy More Vegan Italian & Mediterranean Recipes:
- Mediterranean Tabbouleh Salad
- Easy Lentil Bolognese
- Vegan Pesto Pasta
- Rainbow Pizza
- Spaghetti Arrabiata
More Vegan Salad Recipes You Must Try:
- Vegan Green Salad
- Chickpea Quinoa Salad
- Smashed Cucumber Salad
- Delicata Squash Salad
- Oil-Free Creamy Vegan Salad Dressing
- Fresh Orzo Salad
Italian Tomato Salad
Ingredients
- 3-4 cups Italian bread chunks bite-sized pieces (1 inch or smaller)
- 1½ pounds flavorful ripe tomatoes about 3 medium sized tomatoes (diced)
- ⅓ cup cured pitted olives kalamata works great (sliced)
- ¼ cup fresh basil leaves very finely chopped
- 2 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- salt to taste
- black pepper to taste
- ¼ cup vegan mozzarella cheese shreds or finely diced vegan mozzarella or jack cheese (optional)
Instructions
- Preheat the oven to 300° F
- Arrange the bread cubes on a baking sheet and bake until crisp and golden, about 15 minutes. Remove from the oven and allow to cool.
- Combine the remaining ingredients in a serving bowl and toss together. Just before serving, stir in the bread cubes until well combined.
Video
Nutrition
About The Vegan Cookbook
The 5-Ingredient Vegan cookbook is the work of none-other than vegan expert chef Nava Atlas! Nava Atlas is an author with a serious love for vegan cooking and an incredibly committed to the cause of animal rights. She released her first vegetarian cookbook all the way back in 1984 (way before it was “cool”). She has been inspiring us with her recipes (and tales) ever since.
This is one of those books to keep close! Simple but familiar recipes to turn to over and over again. From baked polenta fries to spinach pesto pasta to chocolate granola clusters and many more. You won’t let go of this one once you get it!
Vegan Italian tomato salad recipe and photos supplied by publisher with permission, 5-Ingredient Vegan by Nava Atlas, Sterling. Please note that this article contains affiliate links, which means shopping through them helps lights on at World of Vegan!
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