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Salads Archives | Elizabeth Borelli

Sensational Summer Chickpea Salad

BY ELIZABETH BORELLI

This salad is a snap to make and especially delicious with freshly cooked garbanzo beans, but canned (BPA-Free) work as well.  The fresh corn adds a hint of summer sweetness, a nice balance to the tang of your favorite salsa.  I love it for sharing at picnics and potlucks, since you get lots of flavor, fiber and protein for your buck.  Serve as a side dish or over a bed of mixed greens or shredded kale for a simple, satisfying lunch.

Ingredients

  • 5-6 cups cooked garbanzo beans
  • 2-3 large celery sticks, finely chopped
  • 4-6 green onions, thinly sliced (I use the whole thing, green and white)
  • 1 ear of fresh corn, (steamed,  kernels removed, cob discarded) or 1 cup frozen corn (organic or GMO-free)
  • 2 tablespoons balsamic vinegar
  • 1 cup fresh salsa (more to taste)
  • 1 teaspoon salt

To prepare beans from scratch, soak for at least 8 hours or overnight.  Drain and rinse beans, then add to a large stockpot and fill with water to cover the beans by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1½ to 2½ hours, until tender.

Drain and rinse your garbanzos, whether they’re cooked or canned, then add to a large salad bowl.  Add remaining ingredients, stir to thoroughly combined and serve at room temperature.

Note:  Sensational Summer Chickpea Salad is even better when it’s prepared an hour or so ahead, or better still the day prior, to really let the flavors meld.

Sizzled Sprout and Carrot Slaw

BY ELIZABETH BORELLI

Sautéed fresh mung sprouts, scallions and fresh raw carrots combine to form a  sweet and savory Sprout and Carrot Slaw the likes of which you’ve never seen.  This simple recipe comes together in ten minutes or less, but you may want to let it marinate for an hour after you make it to really let the flavors meld.

Ingredients

  • 2 cups sprouted Mung beans
  • ½ cup chopped scallions
  • 1 tablespoon coconut oil
  • 1 tablespoon white miso paste
  • 1 tablespoon rice vinegar
  • 1 tablespoon Braggs or 1 teaspoon salt
  • 3-4 carrots, shredded (about 2 cups)

Heat the coconut oil in a medium-sized sauté pan over medium-high heat.  Add Mung beans, green onions, garlic and Bragg’s or salt.  Sauté on medium heat for 5-8 minutes until beans begin to soften, than add remaining ingredients and cook, covered for 5 minutes longer, lowering heat to medium. Combine all of the ingredients in a large mixing bowl.  Serve warm or cold.

Nutty Sprout Crunch Salad

BY ELIZABETH BORELLI

 Makes 6-8 servings

Nutty Sprout Crunch Salad is a great way to prepare fresh bean sprouts. Both lentils and mung beans are simple to sprout, requiring only a few days before they’re ready to eat,and so easy to prepare.  Steam them with the rice and toss into the veggie blend.  Add a touch of sweet citrus to complete this savory, satisfying one-dish meal.

Ingredients:

  • 1 cup cooked long grain brown rice
  • 2 cups lentil or mung bean sprouts
  • 1 ½  cups thinly sliced green cabbage
  • 1 ½  cups thinly sliced red cabbage
  • ½ cup diced red pepper
  • ½ cup chopped peanuts
  • 1 tbsp. Bragg’s Liquid Aminos or ½ teaspoon salt
  • 2 tablespoons olive or sesame oil
  • 1 large orange, peeled
  • 1 cup chopped tofu (optional)

Prepare your rice by rinsing it in a fine sieve until water runs clear, then transferring to a medium pot. Add 2 cups of water and 1/2 tsp. salt and bring to a boil.  Cover, reduce heat to medium low and simmer until the water is absorbed,  40-50 minutes. Remove from the heat and set aside for 5 minutes then uncover and fluff with a fork.

When the rice is done cooking, mix your sprouts into the rice in the pot, cover and let sit for at least 5 minutes.  This mixture can be made ahead as well.

Divide the orange into sections and cut each into 4 pieces.  Prepare the rest of the ingredients before adding each of them to your large salad bowl.  Pour in the rice and sprout combo, the warmer the better, then combine all ingredients and mix well.  Enjoy!

Bountiful Sprouted Lentil Salad

BY ELIZABETH BORELLI

Bountiful Sprouted Lentil Salad is all about abundance; abundance of flavor, of satisfaction and of uber-rich nutrients all in one amazing dish.  To be sure, sprouted lentils, tofu and millet all top the list of protein-rich foods fueling this wonderfully savory one-dish meal.

Substitutions:  Lentils are easy to sprout in just a few days, but if all you have on hand is dried, don’t let that stop you from trying this deliciously simple dish.  Quinoa or wild rice can be substituted for millet too.

Ingredients:

  • 1 tablespoon coconut oil
  • 2 cups cabbage
  • 1 cup sliced scallions or chopped red onions
  • 1 tsp. salt
  • 1 tablespoon Bragg’s Liquid Amino Acids (optional)
  • 4 cups sprouted lentils
  • 1 package baked tofu (Schezuan flavored if available), chopped
  • 1/3 cup mango chutney (available in the Asian food section of most markets)
  • 1/8 cup water
  • 2 cups dried millet, quinoa or rice

Add 2 ½ cups water to a medium sauce pan, pour in millet, and bring to a simmer.  Cover and cook for 25-30 minutes longer before removing from the heat.  You’ll mix this in with the salad when it’s prepared.

Add coconut oil to a medium sauté pan.  Turn the heat to medium and all cabbage,  scallions, salt and Braggs (if using), then saute for 2 minutes to coat.  Add lentils, tofu, water and chutney and cover the pan, lower the heat and simmer for 15 minutes, or until cooked through.  Add millet and stir to combine.  Serve warm or chilled.

Options:  Add fresh cilantro, ginger and garlic or basil for more flavor if you’re so inspired.

 

Tangy Orange, Fennel, and Kamut Salad

BY ELIZABETH BORELLI

Orange, Fennel, Kamut Salad

Orange, Fennel, Kamut Salad

6 servings

Whole-grain kamut is making a comeback, and Tangy Orange, Fennel, and Kamut Salad  is a flavorful way to enjoy it.   This highly nutritious grain is the perfect alternative to brown rice; the nutty flavor and substantial texture make a wonderful combination in this dish.  I prefer to soak my kamut for at least 8 hours or overnight before cooking, but it’s not a must-do if you find yourself in a time crunch.  Serve as a side dish or over some fresh arugula for a yummy main dish.

Ingredients:

  • 1½ cups whole-grain kamut (soaked overnight if possible), rinsed and drained
  • 2¾ cups water
  • 1 cube or 1 teaspoon vegetable bouillon
  • 1 large seedless orange, peeled, separated into sections, and sliced into ¼-inch pieces
  • ½ cup dried, unsweetened cranberries or dried currents
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 medium bulb fennel, finely chopped
  • ½ cup scallions, chopped
  • ¼ cup pecans or sunflower seeds, chopped
  • ½ teaspoon salt
  • Black pepper to taste

Place kamut in a saucepan with 2¾ cups water and salt. Bring to a boil, cover, and simmer for 50 to 60 minutes over low heat, until almost all the liquid is absorbed.  Turn off the burner, but leave the pan on the stove. Add fennel and scallions to the pot, cover, and let sit for 5 minutes longer.   Remove from heat and cool for 30 minutes, then add the remaining ingredients.  Serve warm or at room temperature.

Minted Quinoa Tabouli

BY ELIZABETH BORELLI

minted quinoa salad

minted quinoa salad

4 servings

This savory salad tastes so fresh, you’ll love our high-protein version of the classic summer favorite.  Best to enjoy when cucumbers and tomatoes are fresh and in season.  I love using my mini food processer for chopping the herbs, which saves a lot of prep time; but it’s a pretty minimal effort either way.  The quinoa may be prepared in advance for this dish, since it’s served cold.

Ingredients:

  • 1 large English cucumber, peeled and diced (2 to 3 cups)
  • 1 cup quinoa
  • ¼ cup black lentils
  • ½ red onion, finely chopped
  • 2-4 tablespoons olive oil
  • ¼ cup lemon juice (fresh if available)
  • ½ cup parsley, finely chopped (a mini food processor or spice grinder is helpful if available)
  • 4 tablespoons mint, finely chopped (see above)
  • 1 tomato (variety of your choice; approximately 1 cup),  seeded and diced
  • 1/2 -1 teaspoon salt

Bring 2 1/2 cups of water to a boil in a medium-sized saucepan.  Add quinoa and black lentils, bring to simmering, then reduce heat to low; cover and cook for 20 to 25 minutes or until the water is absorbed.  Remove from heat and allow quinoa mixture to cool.  Mix in remaining ingredients and serve warm or cold.

Moroccan Harvest Salad

BY ELIZABETH BORELLI

February 2014 032If you’re not familiar with the wonders of quinoa, it’s time to give this high-protein plant food a try!  Light, yet hearty, sprinkled with subtle hints of sweet, this exotically spiced quinoa salad not only tastes amazing, it’s a super simple one-dish meal.  Or serve it alongside a dish of beans and greens for a scrumptiously satisfying dinner.  Leftovers make a fabulous lunch throughout the week.

Ingredients:

  • 1 ½ cups quinoa (any color)
  • 2 ¼ cups water
  • 2 cups carrot chunks (peel on, ½-1” rounds)
  • 2 cups parsnip chunks (peel off, ½-1” rounds)
  • 1 cup tomato sauce (either BPA-free canned or jarred recommended)
  • ½ cup currants
  • 1 cup chopped kale (optional)
  • ¼ cup fresh parsley, chopped (optional)
  • ¼ cup chopped walnuts
  • 1-2 tsps. lemon juice
  •  1 tsp. cinnamon
  • ½ tsp. ground cumin
  • ½ tsp. ground ginger
  • 1 tsp. salt or to taste

Add water and quinoa to a large saucepan and bring to a simmer.  Cover and cook for 15 minutes before adding carrots, parsnip, currents and tomato sauce.  Bring back to a simmer and cook for 5 minutes longer until veggies begin to soften, and turn off the heat.  Add remaining ingredients and let sit covered for 8-10 minutes before serving.

Kale and Sweet Potato Salad with Ginger Miso Dressing

BY ELIZABETH BORELLI

???????????????????????????????????????Kale and Sweet Potato Salad with Ginger Miso Dressing                                      6 to 8 servings

Minimalist that I am, I wasn’t remotely interested in cooking with steamer baskets until I learned this incredible recipe in a cooking class.  I love that the steamer method is low-tech, easy to learn, and fast.   At home I use a bamboo steamer, which creates an interesting and not unpleasant scent while steaming.  And believe me, this is a recipe worth steaming for!

Note:  you’ll need two stackable steamer baskets for this dish.

Ingredients:

  • 2 heads of kale, Swiss chard, or collard greens, stemmed and chopped
  • 1 large garnet sweet potato, , peeled, cut into quarters lengthwise and then into ½-inch slices
  • ½ cup scallions, chopped
  • 2 cups mung bean sprouts (or substitute with another of your favorites)
  • ¼ to ½ cup Ginger Miso Dressing

Add 6 inches of water to a large saucepan and bring it to a boil.  Place the sweet potato slices on the bottom steamer basket, and greens on the other one.  Place the sweet potato basket over the pot of water and cover; steam for 7 minutes.  Add the greens layer, cover, and steam for 5 minutes longer.  Check the sweet potato slices for doneness, and once tender, remove from heat.

Add to a bowl, toss in the scallions, and let cool for 20 minutes or longer before tossing in sprouts and adding dressing.  Serve salad at room temperature or make ahead and refrigerate, adding dressing right before serving.

Ginger Miso Dressing                                                                                             Makes ½ cup

This is the dressing flavorful enough to transform iceberg lettuce and cello tomatoes (remember those?) into delicious cuisine in certain Japanese restaurants.  Imagine how good it’ll be with fresh organic greens or mung bean sprouts.

Ingredients:

  • ¼ cup white or yellow miso
  • ¼ cup tahini
  • 2 tablespoons water
  • 2 teaspoons powdered ginger; or ½ to 1 teaspoon fresh ginger, finely grated
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon Bragg Liquid Aminos or soy sauce
  • Juice of ½ orange (approximately ¼ cup)
  • ½ to 1 teaspoon salt (to taste)

Combine all ingredients and serve.  Stays fresh in the refrigerator  for up to 10 days.

Mediterranean Lentil Salad

BY ELIZABETH BORELLI

Misc 010This scrumptious high protein salad is surprisingly simple to pull together.  The combination of lentils and quinoa produces a nutty taste and pleasing texture for a hearty lunch or side dish.  Toss in some oven roasted cauliflower and serve over arugula for a wonderfully healthy meal.

Ingredients

  • ½ cup cup ea., French Green, Spanish Pandina and green lentils
  • ¼ cup quinoa
  • 1 red onion, peeled and chopped
  • 1 cup celery, chopped
  • ¾ cup pitted Kalamata olives, finely chopped
  • ½ cup sundried tomatoes, chopped (a blender or food processor is perfect for this)
  • 1 tablespoon olive oil
  • 1-2 tsp. dried oregano
  • ½ tsp. powdered garlic
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon salt

Give your lentils a quick rinse to remove any debris.  Add 8 cups of water to a large saucepan and pour in the lentils and quinoa.  The water should cover the lentils by at least 4”.   Bring the water to a boil, then reduce heat, add a sprinkle of salt, and simmer for 15 minutes before adding onion, celery and sundried tomatoes.  Return to a simmer and cook 10-15 minutes longer, until lentils are tender.   Remove from the heat, drain and pour the mixture into a large serving bowl.  Add remaining ingredients and serve warm or cold.

White Bean Caesar Salad

BY ELIZABETH BORELLI

4 to 6 servings

 A good Caesar Salad is always a treat, yet when loaded with all of the oil and cheese the traditional recipe calls for, not the healthiest of fare.  This delicious vegan version is simple to prepare, while the white beans add a hearty dose of plant-based protein.  Kids have been known to tussle over the last remaining lettuce leafs (and croutons), so be sure to prepare accordingly. whitebeancaesar

Ingredients:

  • ½ cup raw cashews, soaked in water for at least 30 minutes before using
  • ¼ cup soaking water from cashews
  • 1 tablespoon olive oil
  • ¼ cup soy, rice, or almond milk
  • 3 tablespoons lemon juice (fresh if available)
  • 1 tablespoon spicy brown mustard
  • 1 -2 cloves garlic; or 1 teaspoon powdered or granulated garlic
  • 1 teaspoon Bragg Liquid Aminos (optional)
  • ¾ teaspoon salt (to taste)
  • 1 rounded tablespoon jarred capers
  • 2 cups small white beans, precooked
  • 1  head romaine lettuce (6 to 8 cups), cut into bite-sized pieces
  • Whole-wheat garlic croutons (homemade or a good store brand)
  • Ground pepper to taste

To prepare beans from scratch, soak for at least 8 hours or overnight.  Drain and rinse, then add them to a large stockpot and fill with water so it covers the beans by at least 6 inches.   Turn heat to medium-high and bring to a low boil, then reduce heat to simmer and cook for 1 ½ to 2 hours until tender.  Drain and rinse in cold water to cool.

Add the first 10 ingredients (cashews to capers/fish sauce) to a blender.  Puree until smooth.  Add the lettuce to a large serving bowl and toss with dressing and beans. Season with pepper, add croutons, and serve.

 

Copyright Elizabeth Borelli, 2013

Crunchy Cashew Fennel Slaw

BY ELIZABETH BORELLI

Crunchy Fennel SlawCrunchy Cashew Fennel Slaw with Cilantro Mint Dressing

8 servings

This simple salad is always a crowd-pleaser. In the off chance there are leftovers, it’s even better enjoyed the following day (or two!).

Ingredients:

  • 1 large carrot, shredded or thinly sliced into matchstick-shaped pieces
  • 3 to 4 cups cabbage, shredded or finely chopped
  • 1 large fennel bulb, thinly sliced
  • ¼ cup Cilantro Mint Sauce*
  • 1 teaspoon powdered or granulated garlic
  • 3 tablespoons rice vinegar
  • 1 teaspoon salt
  • ¼ cup Thai-spiced cashews, chopped (use plain roasted if unavailable)

Combine all ingredients in large salad bowl, then let the spices blend for at least 30 minutes before serving. Even better when left to marinate, store this crunchy salad in the fridge for up to 3 days.

* Cilantro Mint Sauce

Makes 1½ cups

Ingredients:

  • 1 serrano chili pepper, seeds removed (optional)
  • 2 bunches cilantro leaves
  • 1 cup mint leaves
  • 4 tablespoons lime juice (fresh if available)
  • 1 tablespoon Bragg Liquid Aminos (optional)
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • 6 scallions, greens removed

Place all ingredients in blender or food processor and blend until smooth. Store in the refrigerator for up to 1 week, or in the freezer for up to 3 months.

Shitake Kale Salad

BY ELIZABETH BORELLI

Kale salad 26 servings

A true power blend, Shitake Kale Salad is one of my dietary staples.  Packed with amazing nutrients, it’s one of the few salads you can make ahead, since it will last, refrigerated, for several days.

Kale is considered one of the healthiest foods you can eat, since it’s loaded with antioxidants, which help to neutralize harmful free radicals and is a great source of calcium as well.  Some research suggests kale even helps reduce the risk of certain cancers.  One cup of raw kale provides more than 100% of the daily recommended value of vitamins A, C, and K.

Easy to prepare, Shitake Kale Salad makes a delicious, nutritious side dish or light meal.

Ingredients:

  • 4 to 6 cups kale, chopped or torn into bite-sized pieces
  • 2 tablespoons sesame oil
  • 6 to 8 shiitake mushrooms, thinly sliced
  • ½ cup scallions, thinly sliced (use both white and green parts)
  • 2 tablespoons Bragg Liquid Aminos (optional)
  • 2 tablespoons rice vinegar
  • ½ teaspoon salt
  • 2 tablespoons sesame seeds (toasted or untoasted)
  • 1 teaspoon Asian fish sauce (optional)

Combine kale and sesame oil in a large salad bowl. Lightly toss, then “massage” the kale a bit with your fingers to slightly wilt it. Add remaining ingredients, toss, and serve.

Thai Cabbage Salad

BY ELIZABETH BORELLI

Cabbage salad8 servings

This simple coleslaw-style Thai Cabbage Salad tantalizes with a light and zesty finish. It’s so easy to prepare, I frequently mix one together as a last-minute salad option, since I always have cabbage and carrots on hand and all it requires is a bit of chopping.

Ingredients:

  • 1 large carrot, shredded (by hand or in a mini food processor)
  • 3 to 4 cups cabbage finely chopped
  • ½ cup scallions, finely chopped
  • ½ cup cilantro, finely chopped (a mini food processor is recommended if you have one available)
  •  2 tablespoons Bragg Liquid Aminos
  • 4 tablespoons rice vinegar
  • 2 tablespoons sesame oil
  • ¼ cup roasted peanuts, chopped
  • 1 to 2 teaspoons Asian fish sauce (optional)

Combine all ingredients in large salad bowl. Best to let the spices blend for at least 30 minutes before serving.