10 One-Dish Vegan Salads
Whether they’re based on pasta, greens, veggies, beans, or lentils, healthful salads are so easy to prepare in advance and take from one location to the next.
Use a combination of different canned beans, and combine with fresh herbs, lemon juice, chopped bell pepper, some seasoned rice vinegar, and a few tablespoons of your favorite salsa. Make it heartier by including a cup of cooked brown rice and some chopped avocado.
Mix corn (fresh or frozen and thawed), chopped red onion, bell pepper, and sundried tomatoes, with a little olive oil, some balsamic vinegar, and salt and pepper.
There are so many different types of pasta out there, so even if you’re not eating wheat or gluten, you can find rice pasta or quinoa pasta, particularly at large natural food stores. The options for pasta salads are endless. Here are a few ideas:
– Prepare penne, bow tie, wagon wheel, or whatever kind of small pasta you like. Add a chopped tomato, 1/2 cup chopped or sliced black or kalamata olives, 1/2 cup corn, 1/4 cup chopped fresh basil, a few cloves of finely chopped garlic, a tablespoon or two of olive oil, a tablespoon or two of fresh lemon juice, a teaspoon or two of red wine vinegar, and salt and pepper to taste.
– Prepare elbow pasta, let cool, and mix with finely chopped bell peppers, carrots, celery, and eggless mayonnaise.
You can use beans, vegetarian chicken, chopped tofu, or crumbled tempeh as your base. Whatever you choose, saute it in a little oil, and add a packet of taco seasoning or your own combination of spices such as chili powder, cumin, and salt, along with 3/4 cup water. Cook until mixture becomes thick and heated through, and you’ve got a hearty, flavorful mixture. Pack up with some tortilla chips or wheat or corn tortillas, along with some shredded lettuce and tomatoes.
Choose your favorite leafy green, pile on the chopped veggies, avocado, some sunflower seeds, tofu, or a can of beans (rinsed and drained), and your favorite dressing (keeping the dressing separate until you’re ready to assemble the salad), and you’ve got a great meal for the road.
Great for a hearty Italian loaf that’s going a little stale. Chop the bread into bite-size pieces. In a bowl, combine it with 1 cup chopped tomatoes, 1 cup chopped cucumbers (peeled and seeded), 1 cup chopped red onion, 1 clove garlic minced, 1 bunch basil, chopped, and 1 tablespoon fresh thyme. Add a few tablespoons olive oil and some balsamic vinegar to lightly coat, and toss.
A favourite noodle salad is made with soba noodles, though there are many options for cold noodle salads, such as linguine or rice noodles with peanut sauce, sliced bell peppers, and sesame seeds.
While brown lentils are cooking, sauté finely chopped garlic, carrots, onions, and celery. Add some dried thyme and lemon juice, and cook until veggies are soft. When lentils are done, add the veggie mixture, along with a little Dijon mustard and salt. Stir in some chopped fresh parsley, let cool, and pack up.
See page 97 of the book, The 30-Day Vegan Challenge, for Better-Than-Egg Salad (mashed tofu), page 162 for Better-Than-Tuna Salad (mashed chickpeas), and page 97 for Better-Than-Chicken Salad (steamed tempeh), and add potato salad to the list. The ingredients for each vary somewhat, but they all rely on the eggless mayonnaise and some finely chopped veggies.
All recipes excerpted from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau Copyright © 2011 by Colleen Patrick-Goudreau. Photographs © 2011 by Sara Remington Excerpted by permission of Ten Speed Press, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.