Recipe index

Bean Salads
-Aztec Salad
-Black Eye Pea & Rice Salad
-Blackeyed Pea Salad
-Chicory Bean Salad
-Egyptian Blackeyed Pea Salad
-Fiesta Salad
-Green Bean Salad
-Lentil Salad
-Mexican Black Bean Salad
-Quinoa Black Bean Salad
-Toasted Pita Salad
-Tricolor Italian Salad
-Couscous Kidney Bean Salad
-Kidney Bean & Grilled Veggie Salad
-Chickpea-Potato Salad
-BBQ Bean Salad

Grain Salads
-Bulgur & Chickpea Salad
-Couscous Salad with Fruit & Olives
-Guacamole/Grains Salad
-Lemon Tabbouleh
-Mediterranean Wheat Salad
-Sushi Salad
-Quinoa Salad with Peaches
-Bulgur Veggie Salad
-Barley Bean Salad
-Quinoa & Napa Salad

Green and Vegetable Salads
-Spinach Salad & Lemon Dressing
-Asian Pepper Salad
-Asparagus Salad
-Spinach & Watercress Salad
-Blackberry Spinach Salad
-BLT Salad with Potatoes
-Broccoli Salad -Portobello Zucchini Salad
-Charred Tomato Pepper Salad
-Eggless Caeser Salad
-Escarole Walnut Salad
-Garlic Spinach Salad
-Greek Salad
-Mediterranean Bread Salad
-Melange of Mushrooms
-Mizuna Salad & Tofu
-Roasted Veggie Salad
-Salad Nicoise
-Southwestern Salad Rolls
-Spinach Salad with Tofu
-Sweet & Tart Carrot Salad
-Toasted Tortilla Salad
-Tofu Salad
-Tomato Onion Salad
-Tossed Salad with Fruit & Walnuts
-Caeser Salad & Croutons
-Caeser Salad
-Beet Salad & Walnuts
-Spinach Cobb Salad
-Blueberry Chicken Salad

Pasta Salads
-Greek Pasta & Bean Salad
-Greek Pasta Salad
-Orzo Greek Salad
-Pasta & Walnut Fruit Salad
-Penne Pasta Salad
-Spicy Udon Salad

Salads with Seafood
-Couscous Shrimp Salad
-Salad with Tofu & Tuna
-Sesame Shrimp & Noodle Salad
-Thai Shrimp & Mango Salad
-Shrimp & Hearts of Palm Salad

Salad Recipes

Bean Salads

Aztec Salad

Yield: 6 servings
Adapted from "The Vegetarian Times Low-Fat & Fast"


  • 6 Tbsp. lemon juice
  • 3 Tbsp. olive oil
  • 1 clove garlic, pressed
  • 3/4 tsp. Chili powder
  • 3/4 tsp. Cumin
  • 3/4 tsp. Oregano
  • 3/4 tsp. Tabasco sauce
  • 1/2 tsp. Salt

Quinoa salad:

  • 2 C. water
  • 1 C. quinoa, rinsed well
  • 3 green onions, chopped
  • 1/2 C. frozen corn, thawed
  • 2 Tbsp. parsley, chopped
  • 2 Tbsp. toasted pine nuts

Bean salad:

  • 1 (15 oz.) can pinto beans
  • 2 large plum tomatoes, peeled and diced
  • 2 Tbsp. parsley, chopped
  • 1 lemon, cut into wedges
  1. To prepare the dressing: In a small jar, combine the lemon juice, olive oil, garlic, chili powder, cumin, oregano, Tabasco, and salt. Close jar and shake well to combine. Set aside.
  2. To prepare the quinoa salad: Place the water and quinoa in a medium saucepan. Bring to a boil, reduce the heat and cook, covered, 15 min. Remove from heat and transfer to a cowl. Fluff with fork and stir in green onions. Set aside to cool. When quinoa has cooled, stir in corn, parsley, and pine nuts.
  3. To prepare the bean salad: Drain and rinse the pinto beans; drain well again. Combine with tomatoes and parsley. Stir in 3 Tbsp. of the dressing and marinate for 10 minutes.
  4. Stir remaining dressing into quinoa salad. When ready to serve, spoon the quinoa salad onto a platter and top with the bean salad. Serve with lemon wedges.

Black Eyed Pea and Rice Salad
with Roasted Red Pepper Dressing

Yield: 6 side dish servings
Adapted from "Cool Kitchen: No Oven, No Stove, No Sweat" by Lauren Chattman


  • 1 (7 1/2 oz.) jar roasted red peppers
  • 1 medium clove garlic, chopped
  • 2 Tbsp. balsamic vinegar
  • 1/4 C. olive oil
  • 1/4 tsp. salt
  • black pepper to taste


  • 2 C. cooked white rice
  • 1 (15 oz.) can black-eyed peas, drained and rinsed
  • 1/3 C. finely diced cooked ham or chicken
  • 1 C. torn arugula leaves
  1. To prepare the dressing: Drain peppers. Puree with garlic in food processor. Add vinegar, olive oil, salt, and pepper, blending well.
  2. To prepare the salad: Combine rice, black-eyed peas and ham. Stir in dressing with a spatula. (If making ahead, refrigerate, but return to room temperature 1 hour before serving)
  3. Just before serving, stir in the arugula.

Blackeyed Pea Salad

Yield: 8 servings

  • 2 packages (10 oz. Each) frozen black-eyed peas
  • 1 each green, red, and yellow pepper, diced
  • 1 red onion, cut into thin wedges
  • 1/4 C. balsamic vinegar
  • 2 Tbsp. olive oil
  • 1 Tbsp. chopped fresh oregano, or 1 tsp. dried
  • 3/4 tsp. salt
  • 3/4 tsp. pepper
  • 2 each red and yellow tomatoes, sliced 1/4" thick

Prepare peas according to package.

In large bowl, combine peppers, onion, vinegar, oil, oregano, salt, and pepper. Drain peas and add to vegetable mixture; toss well to coat. Arrange tomatoes on large platter. Top with pea salad.

Chicory and Bean Salad

Yield: 4 servings
From "Food for the Spirit" by Manuela Dunn Mascetti and Arunima Borthwick


  • 1 1/2 C. cooked white beans or a 15-oz. Can white beans
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 1/4 C. minced shallots
  • 8 Kalamata olives, pitted and chopped
  • 2 large tomatoes, diced
  • 1/4 C. parsley, chopped
  • 2 Tbsp. minced chives
  • 1 Tbsp. chopped fresh thyme
  • 3 C. chopped chicory


  • 2 Tbsp. Dijon mustard
  • 2 cloves garlic, minced
  • 1/4 C. white wine vinegar
  • 1/4 tsp. salt
  • black pepper
  • 1/4 C. olive oil
  1. To prepare the salad: In large bowl, combine beans, green and red peppers, shallots, olives, tomatoes, parsley, chives and thyme.
  2. To prepare the dressing: In a jar, combine mustard, garlic, vinegar, salt and pepper. Close jar and shake vigorously to combine. Add olive oil and shake until emulsified.
  3. Pour about 3/4 of dressing over salad. Refrigerate both salad and remaining dressing until ready to serve.
  4. Just before serving, add chopped chicory to salad with the dressing, gently combining with spatula. Serve.

Egyptian Black-Eyed Pea and Spinach Salad

Yield: 4 servings

  • 16 oz. Cooked black-eyed peas
  • 4 scallions, minced
  • 1/2 red onion, chopped
  • 2 large tomatoes, seeded and chopped
  • 1/2 bell pepper, chopped
  • 1/4 C. fresh Italian parsley, chopped
  • 1/4 C. fresh cilantro, chopped
  • 5-7 Tbsp. lemon juice
  • 6-8 Tbsp. olive oil
  • 1 tsp. cumin
  • 1/4 tsp. paprika
  • 4 handfuls spinach leaves, trimmed
  • salt and pepper to taste

Combine lemon juice, oil, spices and seasonings in a jar, adjusting to taste. In bowl, combine all other ingredients except spinach. Chill 30-60 min. Serve over bed of spinach with dressing.

Fiesta Salad

Yield: 4-6 servings
From Regence Blue Shield newsletter

  • 2 C. cooked black, pinto, and kidney beans, drained and mixed
  • 1 C. mixed red and green pepper, chopped
  • 1 C. cooked brown rice
  • 1 C. corn kernals
  • 1/2 C. green onions, finely chopped
  • 3 large tomatoes, seeded and chopped
  • 2 Tbsp. cilantro, chopped
  • salt and pepper to taste
  • nonfat salad dressing of choice

After rice cools, place ingredients in large bowl. Add tomatoes just before serving. Toss with dressing at last moment to maintain crunchiness.

Allow 30 min for rice to cook and 20-30 min to cool.

Green Bean Salad

  • green beans
  • red onion, chopped
  • walnuts, toasted
  • feta cheese, crumbled
  • vinaigrette dressing

Lightly steam green beans. Toss with onion, walnuts, and feta. Dress with vinaigrette.

Lentil Salad with Feta and Arugula

Yield: 4-6 servings
Adapted from "Simple Vegetarian Pleasures" by Jeanne Lemlin

  • 1 C. lentils
  • 1/4 C. minced red onion
  • 1 medium red pepper, cut into slivers
  • 1/2 cucumber, peeled, seeded, and diced
  • 1/4 C. chopped Italian parsley
  • 1 C. crumbled feta cheese
  • 2 C. arugula leaves, torn into small pieces

Balsamic dressing:

  • 2 tsp. Dijon mustard
  • 4 Tbsp. balsamic vinegar
  • 1 clove garlic, pressed
  • 1/2 tsp. salt
  • 3 Tbsp. olive oil
  • pepper
  1. Bring pan of water to a boil, add lentils, cook 20 min until just tender. Drain well. Place on paper towel-lined plate and drain 10 min. Transfer to bowl.
  2. Put onion in small bowl and cover with cold water. Let sit 10 min, then drain and press out excess moisture with paper towel.
  3. Combine lentils, onion, pepper, cucumber, parsley, and feta.
  4. Put mustard, vinegar, garlic, salt, olive oil and pepper into jar. Close and shake to blend. Pour about 3/4 mixture over salad and marinate in fridge at least 1 hour.
  5. Just before serving, stir in arugula and remaining dressing. Toss gently and serve.

Mexican Black Bean Salad
with Spinach and Corn Tortillas

From Natural Health June 1999
Yield: 4 servings

  • 2 Tbsp. plus 1 tsp. canola oil
  • 2 small corn tortillas, cut into thin strips
  • 2 15 oz. cans black beans, drained and rinsed
  • 1 medium tomato, diced
  • 1 small Haas avocado, peeled and diced
  • 3 Tbsp. minced cilantro
  • 1/4 C. orange juice
  • 1/2 tsp. ground cumin
  • salt
  • 4 C. stemmed spinach leaves, torn into pieces
  1. Preheat oven to 350 F. Brush small baking sheet with 1 tsp. oil. Place corn tortilla strips in single layer on baking sheet. Bake until crisp, about 6 min, and set aside.
  2. Combine beans, tomato, avocado and cilantro in medium bowl.
  3. Whisk orange juice, cumin, and salt in small bowl. Whisk in remaining 2 Tbsp. oil. Pour dressing over black bean salad and toss gently. Adjust seasonings.
  4. Divide spinach among plates. Spoon black bean salad over each plate. Garnish with tortilla strips and serve immediately.

My comments: This salad was excellent, even after sitting in my lunchbox for half a day. I doubled the number of tortillas that I baked to make more strips. I packed the tortilla strips separately from the salad so they wouldn't be soggy.

Quinoa and Black Bean Salad

Yield: Serves 4 to 6 as an entrée or 8 as a side dish

  • 1 1/2 C. quinoa (small disk-shaped seeds)
  • 1 1/2 C. cooked black beans, rinsed if canned
  • 1 1/2 Tbsp. red-wine vinegar
  • 1 1/2 C. cooked corn (cut from about 2 large ears)
  • 3/4 C. finely chopped green bell pepper
  • 2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)
  • 1/4 C. finely chopped cilantro

For dressing

  • 5 Tbsp. fresh lime juice, or to taste
  • 1 tsp. salt
  • 1 1/4 tsp. ground cumin, or to taste
  • 1/3 C. olive oil

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).
While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste.

Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking.
Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

Toasted Pita Bread Salad
with Cucumbers and Tomatoes

From Natural Health June 1999
Yield: 4 servings

  • 4 6" whole-wheat pita breads, torn into pieces
  • 1 cucumber, peeled, seeded, and diced
  • 4 medium tomatoes (1 1/4 lbs), chopped
  • 1 15 oz. can chickpeas, drained and rinsed
  • 4 medium scallions, white and light green parts only, sliced
  • 1/4 C. minced parsley
  • salt and pepper
  • 2 Tbsp. lemon juice
  • 3 Tbsp. olive oil
  • 4 C. stemmed arugula leaves
  1. Preheat oven to 350 F. Place torn pita bread in single layer on baking sheet. Bake until crisp, about 7 min. Set aside to cool.
  2. Combine cucumber, tomatoes, chickpeas, scallions, parsley, salt and pepper in large bowl.
  3. Whisk lemon juice and salt and pepper in small bowl. Whisk in oil until smooth.
  4. Divide arugula among plates.
  5. Add toasted pita bread to bowl with veggies. Add dressing, toss to coat. Adjust seasonings. Spoon bread/veggies over arugula and serve immediately.

My comments: I added kalamata olives for more pizzazz, and substituted spinach for the arugula. Although the concept was okay, I probably won't make it again, because my husband doesn't like garbanzo beans. If you do like garbanzo beans, you probably will like this salad. If I were going to make it again, I would add some garlic to the dressing, and use the arugula that's called for.

Tricolor Italian Salad

from Natural Health June 1999
Yield: 4 servings

  • 4 C. stemmed arugula leaves
  • 1 large head radicchio (about 1/2 lb.), shredded
  • 1 15 oz can cannelloni beans, drained and rinsed
  • 3 Tbsp. olive oil
  • salt

Divide arugula among plates. Place radicchio and beans in large bowl. Drizzle oil over and toss gently. Season with salt and toss again. Spoon mixture over arugula and serve with crusty bread, and sliced tomatoes.

Whole Wheat Couscous and Kidney Bean Salad
Southwestern Style

Yield: 4 servings
From Natural Health July/August 1999

  • 1 1/3 C. whole-wheat couscous
  • salt
  • 1 15 oz. can kidney beans, drained and rinsed
  • 1 large tomato, cored and diced
  • 1 10 oz package frozen corn, thawed
  • 2 Tbsp. minced fresh cilantro
  • 1 1/2 Tbsp. lime juice
  • 3 Tbsp. olive oil
  • 1 tsp. chili powder
  1. Bring 2 C. water to boil in medium saucepan. Add couscous and salt. Remove pan from heat, cover, set aside 5 min. Fluff couscous and turn into large bowl to cool.
  2. Toss beans, tomato, corn, and cilantro in medium bowl. Drizzle lime juice and oil over bean mixture, toss again. Add chili powder and salt to taste, mix well.
  3. Stir bean mixture into couscous and adjust seasonings.

Kidney Bean and Grilled Vegetable Salad
with Sherry-Orange Vinaigrette

From Natural Health May/June 2002
Serves 4

  • 2 medium red onions, cut crosswise into 1/2" rounds
  • 1 medium zucchini, cut into 1/2" slices
  • 1 medium red bell pepper, cut into wedges
  • 2 Tbsp. olive oil
  • salt & pepper
  • 3 Tbsp. orange juice
  • 1 Tbsp. sherry vinegar
  • 3 Tbsp. minced fresh parsley leaves
  • 2 15-oz cans kidney beans, drained and rinsed
  1. Light grill or preheat broiler. Toss onions, zucchini and bell pepper in large bowl with 1 Tbsp. oil until coated. Sprinkle with salt & pepper. Grill or broil, turning once, until lightly browned, about 10 min. Cool slightly, cut into 1/2" pieces.
  2. Whisk orange juice, vinegar, parsley and salt & pepper in same bowl. Whisk in 1 Tbsp. oil until smooth.
  3. Add beans and veggies to bowl with dressing and toss to coat. Adjust seasonings. Serve immediately or at room temperature with garlic toast.

Chickpea-Potato Salad with Curry-Lime Vinaigrette

From Natural Health May/June 2002
Serves 4

  • salt
  • 1 lb. red potatoes, scrubbed and cut into 1/2" dice
  • 1 10-oz package frozen peas
  • 2 Tbsp. lime juice
  • 1 tsp. curry powder
  • 1 tsp. Dijon mustard
  • 2 Tbsp. vegetable oil
  • 1 15-oz can chickpeas, drained and rinsed
  • 4 C. baby spinach
  1. Bring several quarts of water to a boil in a large saucepan. Add salt and potatoes, cook until almost tender but not soft, about 8 min. Add peas, cook one min. Drain and transfer veggies to bowl of ice water. When cooled, drain and pat dry with paper towels.
  2. Whisk together lime juice, curry powder and mustard in small bowl. Add oil and whisk til smooth, add salt.
  3. Place potatoes, peas, chickpeas, and spinach in large bowl. Toss with dressing to coat. Serve immediately.

Barbecued Three-Bean Salad

From Natural Health May/June 2002
Serves 4

  • 1/4 C. organic barbeque sauce
  • 1 Tbsp. red wine vinegar
  • 1 Tbsp. veg oil
  • 1 1/2 tsp. Dijon mustard
  • 1 15-oz can black beans
  • 1 15-oz can pinto beans
  • 1 15-oz can navy or great northern beans
  • salt
  • 8 C. baby spinach
  1. Whisk together sauce ingredients in small bowl until smooth.
  2. Place beans in large bowl. Pour sauce mixture over beans and toss to coat. Add salt to taste. (Beans can be covered and refrigerated for up to a day.)
  3. Divide spinach among plates. Spoon bean mixture over spinach and serve immediately. Good with cornbread.

Grain Salads

Bulgur and Chickpea Salad
over Romaine Lettuce

From Natural Health June 1999
Yield: 4 servings

  • 1 1/4 C. fine bulgur
  • 1 15 oz. can chickpeas, drained and rinsed
  • 1 medium red bell pepper, diced
  • 2 Tbsp. lemon juice
  • 3 Tbsp. olive oil
  • 2 Tbsp. minced fresh mint or parsley
  • salt and pepper
  • 1 large head romaine lettuce, torn into pieces
  1. Place bulgur in medium bowl. Pour 2 1/2 C. boiling water over bulgur and set aside, stirring once or twice until tender, about 15 min. If any water remains, pour into strainer and let drain.
  2. While bulgur is softening, combine chickpeas, bell pepper, lemon juice, oil, mint, salt and pepper in large bowl. Add bulgur, toss, adjust seasonings.
  3. Divide lettuce on plates. Spoon bulgur and chickpea mixture over lettuce and serve immediately.

Couscous Salad with Dried Fruit and Olives

From Food & Wine
Yield: 4 Servings

  • 1/4 C. slivered blanched almonds
  • 1 C. fresh orange juice
  • 1/3 C. extra-virgin olive oil
  • 1/4 C. fresh lemon juice
  • Salt and freshly ground pepper
  • 1 1/3 C. couscous (about 10 ounces)
  • 2 C. boiling water
  • 6 dried apricots, coarsely chopped
  • 5 pitted dates, coarsely chopped
  • 1/2 C. green Picholine olives, pitted and coarsely chopped
  • 3 Tbsp. coarsely chopped parsley

Preheat the oven to 350 F. Toast the almonds in a pie plate for about 6 minutes, or until golden.

In a small saucepan, boil the orange juice over high heat until reduced to 1/4 cup. Transfer to a bowl and let cool. Whisk in the olive oil and lemon juice and season with salt and pepper.

Put the couscous in a large bowl. Stir in the boiling water and 1/2 tsp. of salt. Add the apricots and dates, cover with plastic wrap and let stand for about 15 min. Fluff the couscous with a fork. Stir in the olives, almonds, orange juice dressing and 2 Tbsp. of the parsley. Cover and let stand for 1 hour. Fluff the couscous again, then transfer it to a platter. Sprinkle with the remaining 1 Tbsp. of parsley and serve.

Guacamole/Grains Salad

Yield: 8 servings


  • 1/2 C. Texmati brown rice
  • 1/2 C. barley
  • 1/4 tsp. Crushed red pepper flakes, divided
  • 2 cloves garlic, divided
  • 1/4 tsp. Salt, divided
  • 1 small cucumber
  • 2 large plum tomatoes, diced
  • 2 green onions, sliced
  • 1/4 C. parsley, chopped
  • 2 Tbsp. cilantro, chopped
  • 6 C. greens
  • 1/4 cup tortilla chips


  • 1 ripe avocado, peeled and cubed
  • 4 Tbsp. lime juice
  • 6 Tbsp. orange juice
  • 1/2 tsp. Chili powder
  • 1/2 tsp. Cumin
  • 1/2 tsp. Salt
  • 1/8 tsp. Black pepper
  • 1/8 tsp. Cayenne pepper
  • 2 Tbsp. olive oil
  1. To prepare the salad: In a medium pan, combine the rice with 1 C. water, 1/8 tsp. Crushed red pepper flakes, 1 minced or pressed clove garlic and 1/8 tsp. Salt. Bring to a boil, reduce heat to medium-low, cover and cook 30 min. Transfer to bowl and set aside.
  2. Bring about 4 C. water to a boil with 1/8 tsp. Crushed red pepper flakes, 1 minced clove garlic and 1/8 tsp. Salt. Add the barley and cook at a low boil uncovered 20 min or until tender. Drain well, then add to the rice. Let cool to room temperature.
  3. Peel the cucumber, cut in half lengthwise, scoop out the seeds, and dice finely.
  4. When the grains have cooled, add cucumber, tomatoes, green onions, parsley, and cilantro.
  5. To prepare the dressing: Combine the avocado, lime juice, orange juice, chili powder, cumin, salt, pepper, cayenne and olive oil in a food processor or blender. Puree until smooth. Pour over the salad, cover and refrigerate. Remove from refrigerator 30 min before serving.
  6. Just before serving, toss the greens and tortilla chips with the grains.

Lemon Tabbouleh with Red Pepper

From Food & Wine
Yield: 4 Servings

  • 1 C. bulgur (about 6 oz.)
  • 1 1/2 C. boiling water
  • 1/2 C. fresh lemon juice
  • 1 medium red bell pepper, finely chopped
  • 1 C. finely chopped scallions
  • 1 C. finely chopped flat-leaf parsley
  • 1/4 C. olive oil
  • 1 tsp. salt
  • 1/2 tsp. freshly ground pepper

Start the tabbouleh a day ahead so the bulgur has time to soak.

Put the bulgur in a medium bowl and stir in the boiling water. Let stand for 15 min., then add the lemon juice. Cover and let plump overnight at room temperature. Stir in the red pepper, scallions, parsley, olive oil, salt and pepper. Serve at room temperature.

MAKE AHEAD: The tabbouleh can be refrigerated overnight. Allow to return to room temperature before serving.

Mediterranean Cracked Wheat Salad

Yield: 8 cups

  • 1 3/4 C. water
  • 2 tsp. salt, divided
  • 1 tsp. fresh rosemary, minced
  • 1 1/2 C. bulgur wheat
  • 6 Tbsp. fresh lemon juice
  • 1/4 tsp. black pepper
  • 1/4 C. olive oil
  • 6 Roma tomatoes, diced
  • 1/2 C. fresh parsley, chopped
  • 4 green onions, thinly sliced
  • 1 C. marinated artichoke hearts, drained and coarsely chopped
  • 1 (15 1/2 oz.) can garbanzo beans, drained
  • 1/4 C. sweet white onion, finely chopped
  1. Place water, 1 tsp. salt and rosemary in medium-size saucepan. Over high heat, bring to a boil, then immediately stir in bulgur wheat and remove from heat. Cover and let sit 1 hour or until all water has been absorbed.
  2. Uncover and let cool.
  3. In large bowl, mix together 1 tsp. salt, lemon juice, pepper, olive oil. Add tomatoes, parsley, green onions, artichoke hearts, garbanzo beans, onion, and cooled bulgur. Mix until all ingredients are coated with dressing.

Moosewood Sushi Salad

  • 1 cup brown, short grained rice
  • 1 3/4 cups water
  • raw or blanched veggies: such as carrots, red peppers, cucumbers, avocado
  • toasted sheet of nori
  • prepared wasabi
  • toasted sesame seeds
  • salad greens


  • 1/3 cup rice vinegar
  • 2 Tbsp sugar
  • 1 tsp salt
  • 2 tsp. grated fresh ginger

Cook the rice. Combine sauce ingredients, simmer for five minutes, and set aside.

Toss the vegetables with the sauce and mix in 1-2 tsp. wasabi. Combine the sauced veggies with the rice, and garnish with crumbled nori and sesame seeds. Serve over mixed greens.

My comments: I used regular white sushi rice, and added a splash of mirin to the sauce mixture. The vegetables I used were cucumber, radishes, red bell pepper, and avocado. I also added about 1/2 pound cooked shrimp and a couple of ounces of smoked salmon. We added some soy sauce at the table. Next time I make this salad I'll serve pickled ginger with it, as well.

Quinoa Salad with Peppers and Peaches

from Natural Health June 1999
Yield: 4 servings

  • 1 1/2 C. quinoa, rinsed
  • salt
  • 1 medium red bell pepper, diced
  • 1 medium yellow bell pepper, diced
  • 1/4 C. sliced almonds
  • 1/3 C. orange juice
  • 2 Tbsp. canola oil
  • 2 Tbsp. minced cilantro leaves
  • pepper
  • 1 large peaches, chopped
  • 1 large head romaine lettuce, torn into pieces
  1. Bring several quarts of water to boil in medium saucepan. Add quinoa and salt to taste. Simmer until quinoa is tender, about 15 min. Drain and turn into large bowl. Add peppers. Cool, fluffing with fork, for 5 min.
  2. Place almonds in small skillet over medium heat. Toast until fragrant, about 3 min. Set aside.
  3. Place orange juice, oil, cilantro, salt and pepper in small jar, cover and shake.
  4. When quinoa is warm but not hot, add peach and toss gently. Drizzle dressing over salad and mix well.
  5. Divide romaine among plates and spoon quinoa mixture over it. Sprinkle with toasted almonds and serve.

Bulgur Salad with Summer Garden Vegetables

From Natural Health May/June 2002
Serves 4

  • 1 3/4 C. fine-grain bulgur
  • 4 C. boiling water
  • 1 medium cucumber, peeled, seeded, diced small
  • 1 red bell pepper, diced small
  • 1 ear fresh corn, kernals removed
  • 4 radishes, diced small
  • 1/4 C. chopped fresh parsley leaves
  • 3 Tbsp. lemon juice
  • 2 tsp. minced fresh tarragon leaves
  • salt & pepper
  • 2 Tbsp. olive oil
  1. Place bulgur in large bowl. Add hot water and set aside, stirring occasionally until bulgur has softened, 15-20 min. Strain throughly and return bulgur to bowl.
  2. Add cucumber, bell pepper, corn, radishes and parsley to bowl.
  3. Whisk lemon juice, tarragon, and salt & pepper together in small bowl. Whisk in olive oil until smooth.
  4. Drizzle dressing over salad and toss to coat. Serve with pita bread or over greens like arugula.

Barley and White Bean Salad
with Parsley-Caper Dressing

From Natural Health May/June 2002
Serves 4

  • salt
  • 1 1/2 C. pearl barley
  • 1 1/4 C. packed fresh parsley leaves
  • 1 Tbsp. drained capers
  • 1 clove garlic, peeled
  • 2 Tbsp. lemon juice
  • 2 Tbsp. olive oil
  • 1 15-oz can cannellini beans
  • 1 head Boston lettuce
  • 2 large tomatoes, cored and sliced
  1. Bring 2 qts water to boil in medium saucepan. Add salt and barley, simmer briskly until barley is al dente, about 25 min.
  2. Place parsley, capers, and garlic in food processor. Process, scraping down as necessary, until finely ground. Add lemon juice and process until smooth. Transfer to small bowl and salt to taste.
  3. When barley is tender, drain well and transfer to large bowl. Add beans and toss. Drizzle with dressing and toss. (Salad can be refrigerated up to a day.)
  4. Line serving platter with lettuce leaves. Arrange tomato slices over lettuce and spoon barley salad on top. Serve immediately.

Quinoa and Napa Cabbage Salad
with Spicy Peanut Dressing

From Natural Health May/June 2002
Serves 4

  • salt
  • 1 1/2 C quinoa, rinsed
  • 1/2 head Napa cabbage, cored and chopped
  • 2 Tbsp. smoother peanut butter
  • 2 Tbsp. rice vinegar
  • 1 Tbsp. soy sauce
  • 1/2 tsp. hot red pepper flakes
  • 1/2 medium cucumber, peeled, seeded, and julienned
  • 1 medium carrot, peeled and julienned
  1. Bring 2 qts water to boil in medium saucepan. Add salt and quinoa. Simmer briskly until quinoa is almost tender, about 13 min. Add cabbage and continue cooking until wilted, about 1 min. Drain and spread on baking sheet to cool.
  2. Combine peanut butter, vinegar, soy sauce and red pepper flakes in small bowl. Add about 2 Tbsp. hot tap water to thin to sauce consistency.
  3. After quinoa and cabbage have cooled to room temperature, transfer to large bowl with cucumber and carrot. Drizzle with dressing and toss. Serve immediately or refrigerate up to one day.

Green and Vegetable Salads

Spinach Salad with Soy Bacon, Mushrooms, and Warm Lemon Dressing

From Natural Health magazine, June 1999
Yield: 4 servings

  • 2 C. stale whole-wheat bread cut into 3/4" cubes
  • 10 C. stemmed spinach leaves, torn into pieces
  • 6 oz. cremini or button mushrooms, sliced
  • 3 Tbsp. olive oil
  • 8 strips soy or tempeh bacon (6 oz)
  • 2 cloves garlic, minced
  • 2 Tbsp. lemon juice
  • 1/4 C. veggie broth
  • salt and pepper
  1. Preheat oven to 400 F. Place bread cubes on large baking sheet and toast until golden, about 6 min.
  2. Place spinach and mushrooms in large bowl.
  3. Heat 1 Tbsp. oil in large skillet over medium heat. Add soy bacon and cook, turning once until crisp, about 4 min. Transfer to paper towel.
  4. Add remaining oil to skillet. Add garlic and cook until golden, about 1 min. Remove pan from heat and whisk in lemon juice and broth. Season with salt and pepper.
  5. Pour dressing over salad and toss well. Add croutons, crumble bacon over salad. Toss lightly and serve.

Asian Pepper Salad with Lime

Publication: The Everyday Kitchen

  • 1 red bell pepper, seeded
  • 1 carrots, peeled
  • 3 scallions, trimmed
  • 1 1/2 cup bean sprouts
  • 2 fl oz fresh lime juice
  • 4 tsp. soy sauce, to taste
  • 1 Tbsp. light brown sugar, to taste
  • 1/4 c cilantro leaves, loosely packed
  1. Slice the peppers, carrot and scallions in a food processor fitted with a fine slicing blade.
  2. Combine sliced pepper mixture in a mixing bowl with the bean sprouts, sugar, soy and lime. Toss to mix well.

Asian Spinach Salad

  • 1/2 package spinach, washed and stems removed
  • 1 stalk celery, chopped
  • 1/2 red pepper, chopped
  • 2 cups cold cooked rice
  • 1/2 to 3/4 cup chopped cashews


  • 1 clove garlic, minced
  • 1/3 cup soy sauce
  • 1/2 cup oil

Mix the vegetables and rice, blend the dressing ingredients and toss just before serving.

Asparagus Salad with Olive and Orange Vinaigrette

Author: Digital Chef

  • 1 lb asparagus, ends trimmed and stems peeled
  • 2 oranges
  • 20 calamata olives, pitted and sliced
  • 1/2 shallot, minced
  • 1/2 tsp. Pommery mustard
  • 1 2/3 Tbsp. red wine vinegar, to taste
  • 2 Tbsp. olive oil
  • 1/4 tsp salt
  • 1/4 tsp freshly cracked black pepper
  • 2 Tbsp. basil leaves, chopped
  1. Bring a large pot of water to a boil and have a bowl of ice water ready. Add the asparagus to the boiling water and cook until bright green and slightly softened, about four minutes. Use tongs to remove the spears and shock in the ice water to stop the cooking process. Drain well and reserve at room temperature.
  2. Segment the oranges.
  3. Combine the orange, olives, shallot, mustard, vinegar, oil, salt, pepper, and basil together thoroughly in a mixing bowl.
  4. Arrange asparagus on a serving platter. Spoon the seasoned orange and olive mixture across the asparagus. Drizzle the exposed asparagus tips with any remaining juices in the mixing bowl. Serve.

Baby Spinach and Watercress Salad
with Roasted Red Pepper Vinaigrette

From Natural Health July/August 1999
Yield: 4 servings

  • 2 medium red bell peppers, cored, halved, and seeded
  • 1/4 C. water
  • 2 Tbsp. balsamic vinegar
  • 1 garlic clove, peeled
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 3 c. tightly packed baby spinach leaves
  • 1 C. tightly packed watercress leaves
  1. Preheat broiler.
  2. Place peppers, skin side up, on a baking sheet and press down to flatten. Roast until skin blisters and turns black, about 5 min. Transfer peppers to bowl, cover, and let steam 5 min. When peppers are cool enough to handle, remove charred skin and place peppers in blender. Add water, vinegar, garlic, salt and pepper. Process until smooth. (Dressing may be refrigerated overnight.)
  3. Divide spinach and watercress evenly among 4 salad plates and spoon dressing over top. Serve immediately.

Blackberry Spinach Salad

From First For Women magazine, 8/23/99
Yield: 8 servings

  • 3 Tbsp. blackberry infused vinegar
  • 2 Tbsp. olive oil
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt
  • 1/2 tsp. black pepper
  • 2 grapefruit, peeled and sectioned
  • 1/2 lb. baby spinach leaves
  • 1 C. blackberries
  • 1/2 sweet onion, slivered

In large bowl, whisk together blackberry vinegar, oil, mustard, salt and pepper. Add grapefruit sections, spinach, blackberries and sweet onion; toss gently to coat well.

BLT Salad with Pan Roasted Garlic Potatoes

Yield: 4 main-course servings
Adapted from "1996 Best of Food and Wine Book," American Express


  • 1/4 C. olive oil
  • 1 1/2 Tbsp. balsamic vinegar
  • 2 Tbsp. finely chopped fresh basil, plus whole leaves for garnish
  • 1/4 tsp. salt
  • black pepper
  • 2 medium tomatoes, diced
  • 4-8 thick slices bacon, cut crosswise into 3/4-inch strips
  • 4-6 C. mixed baby lettuces (include radicchio and endive)

Garlic potatoes:

  • 2 Tbsp. olive oil
  • 8 large unpeeled garlic cloves
  • 1 lb. Medium new potatoes, quartered and sliced crosswise 3/8" thick
  • salt and pepper
  • Garnish: 1/4 C. chopped sweet onion
  • 1/2 C. crumbled bleu cheese
  1. Combine 1/4 C. olive oil, vinegar, chopped basil, salt and pepper. Toss tomatoes with 1 Tbsp. dressing, set aside. In skillet, cook bacon until crisp. Drain on paper towels.
  2. Place lettuce in large bowl, set aside.
  3. In heavy 12" skillet, heat 2 Tbsp. olive oil. Add garlic and cook over medium heat, stirring occasionally, until golden, about 5 min. Add potatoes and sprinkle with salt and pepper. Cook, covered, 10 min. Uncover and continue cooking, stirring occasionally, until golden brown and tender, about 25 min. Use potatoes in salad either warm or room temperature. Remove garlic skins before serving if you wish, or prompt guests to use forks to squish out the garlic.
  4. Toss lettuce with dressing and arrange on 4 plates. Scatter bacon and potatoes on top. Sprinkle onion and bleu cheese on top. Scatter marinated tomatoes and whole basil leaves over salad and serve.

Broccoli Salad


  • 2 large heads broccoli or cauliflower (4-5 cups) blanched
  • 1/2 c raisins (gold or regular)
  • 1/2 c green onions
  • 6 pieces bacon (or turkey bacon) (optional)
  • 1/2 c smokehouse almonds (or other nuts)
  • 1 c shredded coconut


  • 1/2 c mayonnaise
  • 2 T sugar
  • 1 T lemon juice or vinegar

Mix or shake together dressing before adding to other ingredients. Keep refrigerated (definitely better 2nd day).

I'd recommend using the smokehouse almonds if you skip the bacon. Otherwise you can use ranch dressing to give it some oomph.

Broiled Portobello Mushroom and Zucchini Salad Over Escarole

From Natural Health June 1999
Yield: 4 servings

  • 3 Tbsp. olive oil
  • 2 cloves garlic, minced
  • salt and pepper
  • 4 medium Portobello mushrooms (~1 lb.), stems discarded
  • 3 medium zucchini (~1 1/4 lb.), cut lengthwise into 1/2" strips
  • 2 Tbsp. minced parsley
  • 6 sun-dried tomatoes packed in oil, drained and cut into thin slivers
  • 1 Tbsp. balsamic vinegar
  • 1 large head escarole, torn into pieces
  1. Preheat broiler
  2. Combine oil, garlic, salt and pepper in small bowl. Place mushrooms and zucchini on large baking sheet. Brush both sides of vegetables with oil mixture.
  3. Broil veggies, turning once, until lightly browned, about 10 min. Transfer mushrooms and zucchini to cutting board, pouring any pan juices into large bowl. Cut mushrooms in half and then crosswise into 1/2" wide strips and add to bowl with pan juices. Cut zucchini into 1/2" pieces, add to bowl.
  4. Add parsley, tomatoes and vinegar to bowl with vegetables and toss gently. Adjust seasonings.
  5. Divide escarole among plates. Spoon veggies over each plate and serve immediately.

Charred Tomato and Pepper Salad

Author: Digital Chef

  • 1 green bell pepper, small
  • 2 plum tomatoes
  • 1 1/2 tsp vegetable oil
  • 1/4 tsp salt
  • 1/8 tsp freshly cracked black pepper
  • 1/2 garlic clove, minced
  • 1 1/2 tsp balsamic vinegar
  • 1 1/2 tsp capers
  • 1/2 tsp anchovies, minced
  • 1/4 cup loosely packed basil leaves, chopped
  1. Set an oven rack 8 inches from the broiler. Preheat the broiler to high. Remove the top and bottom of the peppers, cut into quarters and remove the seeds. Cut each quarter into 1-inch wide strips. Core and halve the tomatoes. Place peppers and tomatoes in a mixing bowl and toss with the olive oil, salt, pepper and half the garlic. Arrange vegetables on a baking tray and broil until the peppers char slightly and the tomato skins blister, about 5-10 minutes. Watch carefully and remove any that finish more quickly using tongs or a spatula.
  2. Remove the tray from the oven and use a fork to lift away and discard the blistered tomato skins. Transfer the roasted vegetables to a mixing bowl.
  3. To the roasted vegetables, add the vinegar, remaining garlic, capers, anchovies, and basil. Gently toss to evenly coat the vegetables with the dressing. Serve warm or at room temperature.

Egg-less Caeser Salad

Author: Digital Chef

  • 2 cup French bread, diced
  • 1/2 tsp. salt
  • 1/2 cup olive oil
  • 1 head romaine lettuce
  • 1 Tbsp. mayonnaise
  • 2 Tbsp. lemon juice, fresh
  • 1 1/2 tsp. Dijon mustard
  • 1 tsp. anchovy paste
  • 2 garlic clove, minced
  • 1/2 tsp. freshly cracked black pepper
  • 1/4 cup Parmesan cheese, grated
  1. Preheat oven to 350 degrees F (180 degrees C). Toss bread cubes with 1/2 the salt and 1/4 of the olive oil. Spread bread cubes into a single layer on a baking tray. Bake in preheated oven until golden, about 20 minutes.
  2. Chop and wash Romaine. Use a salad spinner to drain washed lettuce.
  3. Combine mayonnaise, lemon juice, mustard, anchovy paste, garlic, pepper and remaining salt in food processor; pulse about 20 seconds. With food processor running, gradually add remaining olive oil, until mixture turns creamy and is well-blended. Chill dressing until ready to use.
  4. Toss together Romaine, dressing, Parmesan cheese and toasted bread cubes. Divide greens among salad plates or bowls. Serve with extra anchovies, if desired.

Escarole and Walnut Salad

Author: Digital Chef

  • 1 1/2 tsp olive oil
  • 1/4 cup walnuts, chopped
  • 1/4 tsp salt, to taste
  • 1/8 tsp cayenne pepper, to taste
  • 1/4 bunch escarole, chopped
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • 1/4 cup Parmesan cheese, grated, as needed
  1. Heat the olive oil in a small sauté pan over medium-high heat. Add walnuts and cook until lightly toasted. Be sure to keep walnuts in constant motion to prevent scorching. Season toasted nuts with salt and cayenne; transfer to a plate to cool.
  2. Combine the escarole in a salad bowl with the vinegar, extra virgin olive oil, Parmesan and toasted walnuts. Toss to evenly combine and adjust seasoning to taste. Serve with additional cheese, if desired.

Garlic Lover's Spinach Salad

Servings: 6
Calories: 103

  • 1 lb fresh spinach, cleaned and destemmed
  • garlic, minced
  • 4 plum tomatoes, quartered
  • salt
  • balsamic vinegar
  • extra-virgin olive oil

Put spinach, garlic and tomatoes in large bowl, and sprinkle all over with salt. Add a few tablespoons of Balsamic vinegar and about the same amount of olive oil.

Toss over and over until spinach wilts slightly. Add more salt and oil if needed for this to happen.

Greek Style Salad

Author: Digital Chef

  • 1/2 romaine lettuce, head, chopped
  • 1/4 red onion, small, sliced very thin
  • 1/2 cucumber, peeled, and chopped
  • 2 tbsp extra-virgin olive oil
  • 1 2/3 tbsp red wine vinegar
  • 1/8 tsp salt
  • 1/8 tsp freshly cracked black pepper
  • 1/4 cup calamata olives, pitted, sliced
  • 1/4 cup feta cheese, crumbled
  1. In a mixing bowl, combine the lettuce, onion, cucumber, olive oil, vinegar, salt and pepper. Toss together thoroughly.
  2. Toss in the olives, and cheese; adjust seasoning to taste before serving.

Mediterranean Style Bread Salad

Publication: The Everyday Kitchen

  • 1 qt Italian bread, cut into 1-inch cubes
  • 1 cup feta cheese, crumbled
  • 1 1/2 cup basil, coarsely chopped
  • 1/2 head romaine lettuce, chopped
  • 1 tsp garlic clove, minced
  • 3 plum tomato, cut into 1/2-inch dice
  • 1/2 red onion, sliced
  • 1 cucumber, peeled, seeded, and sliced
  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. red wine vinegar
  • 1/2 tsp kosher salt, to taste
  • 1/4 tsp black pepper, freshly ground, to taste
  1. Preheat oven to 350 degrees F (175 degrees C). Place diced bread on a baking tray. Toast bread in preheated oven until golden brown, about 15 minutes. Allow toasted bread to cool.
  2. Place toasted bread in a salad bowl. Add in cheese, lettuce, garlic, tomato, onion, cucumber, basil, oil, vinegar, salt and pepper. Toss ingredients several times to coat evenly.
  3. Serve on a chilled platter or on individual plates.

Melange of Fresh Mushrooms with Pine Nuts on Greens

  • 6 lbs. mixed fresh mushrooms (such as button, portobello, cremini, shiitake or oyster), sliced
  • 1 1/2 C. Walnut or extra virgin olive oil, divided
  • 1-1/2 C. shallots, finely chopped
  • 3 Tbsp. garlic, minced
  • 1 C. wine vinegar
  • 1 Tbsp. Salt
  • 1-1/2 tsp. Ground black pepper
  • 7-1/2 lbs. romaine lettuce or spinach leaves, torn
  • 1-1/2 C. Pine nuts, toasted
  1. In a skillet sauté mushrooms in 1 C. oil until golden. Transfer to a bowl; set aside.
  2. In a small skillet sauté shallots and garlic in the remaining 1/2 C. oil until tender. Add vinegar, scraping up any brown bits from skillet. Stir in salt and pepper; pour over mushrooms.
  3. To serve: For each portion reheat about 1/2 C. mushroom mixture until warm. In a bowl place 2 C. lettuce leaves; toss with warm mushrooms and 1 Tbsp. pine nuts. Place on a serving plate. Garnish, if desired, with enoki mushrooms.

Mizuna Salad with Seared Tofu and Asian Flavors

from Natural Health June 1999
Yield: 4 servings

  • 6 C. mizuna or arugula
  • 6 C. baby spinach or other mild greens
  • 1 large red bell pepper, sliced thin
  • 1 Tbsp. peanut oil
  • 1 lb. extra-firm or firm tofu, drained and cut into 1" cubes
  • 1 Tbsp. Asian sesame oil
  • 2 cloves garlic, minced
  • 1 Tbsp. minced fresh ginger
  • 3 Tbsp. vegetable broth
  • 2 Tbsp. rice wine vinegar
  • 2 Tbsp. soy sauce
  1. Place mizuna, spinach, and bell pepper in large serving bowl and set aside.
  2. Heat peanut oil in large nonstick skillet over high heat. When oil is hot, add tofu and cook, turning every minute or so, until browned and crisped, 5-7 min. Transfer to bowl with greens.
  3. Add sesame oil to pan and heat briefly. Add garlic and ginger and stir-fry until fragrant, about 30 sec. Add vegetable broth, vinegar, and soy sauce and cook just until dressing thickens slightly, about 30 sec.
  4. Pour hot dressing over salad and toss gently. Serve immediately.

Roasted Vegetable Salad with Tomato Toasts

from Natural Health June 1999
Yield: 4 servings

  • 1 1/4 lbs. asparagus, ends snapped off
  • 3/4 lbs. green beans, ends snapped off
  • 2 Tbsp. olive oil
  • salt
  • 1 Tbsp. balsamic vinegar
  • pepper
  • 2 medium tomatoes, diced
  • 1 Tbsp. minced basil
  • 4 thick slices Italian bread
  1. Preheat oven to 450 F. Toss asparagus, green beans and oil on large baking sheet. Salt. Roast, turning once, until lightly browned, about 15 min. Drizzle with vinegar and season with pepper.
  2. Combine tomatoes, basil and salt and pepper in bowl.
  3. Toast bread slices, spread with tomato mixture. Serve with veggies.

Salad Nicoise

From chef Jonathan Schwenk of Brasserie Le Coze in Atlanta
4 servings

  • 1 1/2 cups canned white tuna packed in water
  • 6 cups mesclun greens, loose-packed
  • 1 cup cherry tomatoes cut in half
  • 4 red bliss potatoes sliced 1/8" thick, blanched in boiling salted water
  • 1/2 cup red pepper julienne
  • 1/2 cup green pepper julienne
  • 1 cup haricot vert (baby green beans)
  • 4 red radishes sliced 1/8" thick
  • 2 hard-boiled eggs cut in half
  • 2 tablespoons capers
  • 4 tablespoons black olives cut in half
  • 2 tablespoons chives
  • salt & pepper

Combine all ingredients in a mixing bowl. Season with salt and pepper. Add 3/4 cup vinaigrette and toss together. Serve immediately.

Southwestern Salad Rolls

Yield: 8 rolls
From "Picnics and Porch Suppers" by Country Living Magazine

  • 8 6" flour tortillas
  • 1 C. chunky salsa
  • 2 small avocados, pitted, peeled, and quartered lengthwise
  • 2 Tbsp. lime juice
  • 3/4 C. canned black beans
  • 1/4 C. red onion, finely minced
  • 3 Tbsp. fresh cilantro, chopped
  • 1 1/2 C. plus 2 Tbsp. shredded cheddar cheese
  • 6 C. mixed salad greens
  • 12 fresh cilantro sprigs
  • 1/4 C. chopped red pepper
  • Extra salsa for serving
  1. Heat oven to 350 F. Separate tortillas and spread out on flat surface. Spread 2 Tbsp. salsa on each.
  2. For each tortilla roll, thinly slice an avocado quarter crosswise and arrange in single layer over salsa. Sprinkle with lime juice. Continue layering with black beans, red onion, and 1 tsp. cilantro. Sprinkle 3 Tbsp. cheese over each.
  3. Tightly roll up each tortilla, jelly-roll style. Place on baking sheet seamed side down, bake 12 min. Set aside to cool slightly.
  4. Divide salad green between 4 serving plates. Scatter 3 sprigs cilantro and 1 Tbsp. red pepper over each.
  5. With serrated knife, cut each tortilla crosswise into 5 pieces. To serve, stand 10 sliced tortilla pieces on each salad. Top with remaining cheese and serve with salsa on the side.

Spinach Salad with Baked Tofu, Mango, Red Onion

From Natural Health June 1999
Yield: 4 servings

  • 1/2 small red onion, sliced thin
  • 2 Tbsp. rice wine vinegar
  • 10 c. stemmed spinach leaves, torn into large pieces
  • 2 large mangoes, peeled and cut into thin strips
  • 8 oz. baked smoked tofu, cut into 1/2" cubes
  • 1 tsp. grated orange zest
  • 3 Tbsp. orange juice
  • 1 tsp. minced ginger
  • salt and pepper
  • 2 Tbsp. peanut oil
  1. Place onion slices and vinegar in small bowl, set aside until onions are bright pink, about 10 min.
  2. Place spinach, mango and tofu in salad bowl. Use fork to lift onions from vinegar and place in bowl with spinach.
  3. Whisk orange zest and juice, ginger, salt and pepper into bowl with vinegar. Whisk in oil. Pour dressing over salad. Toss and serve.

Sweet and Tart Carrot Salad

From The Farmhouse Cookbook, available at
Yield: 4 servings

  • 7 medium carrots, finely grated
  • 1/2 C. raisins
  • 1 Tbsp. freshly squeezed lemon juice
  • 1 tsp. minced orange zest
  • 1/2 C. freshly squeezed orange juice
  • 1 tsp. minced lemon zest
  • salt (optional)
  • 1/4 C. walnuts, toasted and coarsely chopped
  1. Combine all the ingredients except the walnuts in a medium-size serving bowl and toss well. Taste for seasoning. Chill for 30 minutes if desired.
  2. Sprinkle with the walnuts and serve.

Toasted Tortilla Salad

Author: Digital Chef
Publication: The Everyday Kitchen

  • 1 corn tortillas
  • 1/2 red bell pepper, seeded
  • 1/2 poblano chili pepper, seeded
  • 1 1/2 scallions, trimmed
  • 1/2 carrot, peeled
  • 1/4 cup white vinegar
  • 1 1/2 tsp fresh lime juice, about 1/2 a lime
  • 1/4 cup cilantro leaves, coarsely chopped
  • 1/4 tsp chili powder
  • 1/4 tsp salt, to taste
  1. Preheat oven to 400 degrees F(200 degrees C). Slice the tortillas into very thin (1/8-inch or less) strips. Place sliced tortillas on a baking tray and toast until very crispy, about 8 minutes.
  2. Using a food processor with the thinnest slicing blade, slice the red pepper, poblano pepper and scallion. Place in mixing bowl. Remove the slicing blade and replace with the grating blade; grate the carrot.
  3. Combine vegetables in the mixing bowl with the vinegar, lime juice, cilantro, chili powder and salt. Toss thoroughly combining all the ingredients.
  4. Toss in toasted tortilla pieces just before serving. Adjust seasoning to taste, as desired.

Tofu Salad


Tofu Marinade:

  • 1/4 cup soy sauce
  • 1/3 cup rice wine vinegar
  • 2 tablespoons water
  • 1 tablespoon canola oil
  • 1 clove minced garlic
  • 2 teaspoons sugar
  • black pepper
  • pinch ground anise
  • 1 pound cubed tofu

Vegetable Marinade:

  • juice from 1/2 lemon
  • 2 teaspoons canola oil
  • 2 teaspoons soy sauce
  • 2 teaspoons sugar
  • black pepper
  • salt
  • 2 julienned carrots
  • 2 sliced celery stalks
  • 1 cup shredded cabbage
  • 1/4 cup sliced mushrooms
  • 5 sliced scallions

Mix together all of the ingredients for the tofu marinade and refrigerate for at least three hours or overnight. Mix together the ingredients for the vegetable marinade and refrigerate for one hour. Gently toss the ingredients together and serve chilled.

Tomato and Onion Salad with
Spicy Chipotle French Dressing

Yield: 8 servings

  • 1 large sweet onion (like Walla Walla)
  • 2 Tbsp. white vinegar
  • 4 C. cold water
  • 4 large tomatoes
  • 2 Tbsp. fresh cilantro, chopped

Dressing (makes 2 cups):

  • 2 Tbsp. onion, diced
  • 1 tsp. garlic, minced
  • 1 1/2 tsp. pureed chipotle chili in adobo sauce*
  • 1 Tbsp. dry mustard
  • 1/2 C. sugar
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • 1 Tbsp. paprika
  • 2/3 C. cider vinegar
  • 1/2 C. tomato-based chili sauce (e.g. Heinz Chili Sauce)
  • 1/2 C. salad oil
  • 2 Tbsp. olive oil
  1. To make the salad: Slice onion into 1/4" slices. In glass or stainless-steel bowl, combine vinegar, water, and sugar, then toss in sliced onion, making sure mixture covers it. Cover and refrigerate 1-4 hours.
  2. When ready to serve: drain onions well. Slice tomatoes 1/2" thick and lay on platter with onions. Sprinkle with cilantro and serve with dressing on the side.
  3. To make the dressing: In a blender or food processor, process onion, garlic, chipotle, mustard, sugar, salt, pepper, paprika, vinegar, chili sauce, and oils until smooth and emulsified. Refrigerate until needed. Will keep 2 weeks refrigerated.

*To make chipotle puree: Place 1 can of chipotle peppers in adobo sauce in blender and puree til smooth. Freeze remaining puree for another use.

Tossed Salad with Fruit, Toasted Walnuts, and Blue Cheese

Yield: 10-12 servings


  • 2 Tbsp. sugar
  • 4 Tbsp. white balsamic vinegar
  • 1/2 tsp. Salt
  • pepper to taste
  • 6 Tbsp. olive oil


  • 1/2 C. chopped walnuts
  • about 14 C. mixed salad greens (1.5 10-oz. Packages of prepared salad mix)
  • 2 C. red cabbage, finely shredded
  • 1 Bosc pear
  • 1 Granny Smith apple
  • 1 C. (1/4 lb.) blue cheese, crumbled (such as Oregon Blue)
  1. To prepare the dressing: In a bowl, combine the sugar, vinegar, salt, and pepper. Slowly add the olive oil, whisking until blended.
  2. To prepare the salad: Put the walnuts into a small skillet. Place on medium heat and toast until fragrant, shaking the pan occasionally, about 4-5 min. Remove from heat and set aside.
  3. Combine the salad mix and cabbage. Core the pear and apple; dice finely. Toss pear, apple, and walnuts with greens. Toss dressing with salad and top with crumbled cheese.

My comments: This salad was fabulous! I made just a couple of changes - I halved the quantity of dressing and used regular dark balsamic vinegar rather than white. I also didn't have blue cheese handy so I used cubed sharp cheddar cheese instead. Finally, I used one 4-oz package of mixed spring greens. I will definitely make this one again.

Caeser Salad with Quick Garlic Croutons

By Pam Anderson, Special to The Washington Post
Wednesday, March 7, 2001; Page F01

(4 to 6 servings)

For the garlic croutons:

  • 4 medium cloves garlic
  • 1/4 cup olive oil
  • 2 cups packed 3/4-inch bread cubes (from a baguette or Italian bread)
  • Large pinch salt

For the salad:

  • 3 heads romaine lettuce, hearts only, unchopped
  • 5 tablespoons olive oil
  • Salt to taste
  • Freshly ground black pepper to taste
  • 2 tablespoons freshly squeezed lemon juice
  • 2 1/2 tablespoons mayonnaise
  • 1/4 teaspoon Worcestershire sauce
  • 1/4 cup (about 1 ounce) grated Parmesan (preferably Parmigiano- Reggiano) cheese, plus additional for garnish

For the garlic croutons: Heat a 10-inch skillet over low heat.

Meanwhile, in a food processor or blender, process the garlic until minced. Using a spatula, scrape down the sides of the container. With the motor running, slowly add the oil in a steady stream and process for 30 seconds to infuse the oil with the garlic flavor. Strain the mixture through a fine-mesh strainer; reserve the garlic for another use. You should have about 3 tablespoons of oil.

Increase the heat under the skillet to medium.

Place the bread cubes in a medium bowl, drizzle with 2 tablespoons of the oil, sprinkle with salt and toss to coat. Add the remaining tablespoon of oil; toss again.

Transfer the bread cubes to the preheated skillet and cook, shaking the pan often, until crisp and golden brown, 5 to 7 minutes. Return the croutons to the bowl; set aside to cool.

For the salad: Remove limp dark-green outer leaves and reserve for another salad. Cut off the bottom 1 1/2- to-2-inch core of each romaine heart. Separate the heart into individual leaves and leave smaller inner leaves whole. Place the lettuce in a large bowl. Drizzle with the oil, sprinkle with salt and pepper to taste and toss lightly.

In a small bowl, whisk together the lemon juice, mayonnaise and Worcestershire sauce. Drizzle the mixture over the lettuce; toss again.

Sprinkle the Parmesan cheese over the salad and toss gently. Sprinkle the garlic croutons over the salad and toss gently. Divide the salad evenly among serving plates and sprinkle each portion with additional Parmesan cheese. Serve immediately.

Caeser Salad with Herbed Croutons

Makes 6 to 8 servings


  • 1/2 cup freshly grated Parmesan cheese (about 1 1/2 ounces)
  • 8 anchovy fillets
  • 3 tablespoons fresh lemon juice
  • 3 garlic cloves
  • 2 tablespoons Dijon mustard
  • 3/4 cup olive oil

Croutons and salad

  • 3 tablespoons olive oil
  • 4 garlic cloves, minced
  • 2 teaspoons chopped fresh thyme
  • 1 teaspoon chopped fresh rosemary
  • 3 3/4-inch-thick country bread slices, crusts cut off, bread cut into 3/4-inch cubes (about 4 cups total)
  • 12 cups coarsely torn hearts of romaine (about 9 ounces)
  • 1/2 cup freshly grated Parmesan cheese
  • Cracked black pepper

Make dressing:
Combine 1/2 cup Parmesan, anchovies, lemon juice, 3 garlic cloves, and mustard in processor; blend well. With processor running, slowly add olive oil. Season with salt and pepper.

Make croutons and salad:
Preheat oven to 325°F. Heat 3 tablespoons oil in heavy medium skillet over medium heat. Add garlic, thyme and rosemary; sauté until fragrant, about 1 minute. Remove from heat. Add bread cubes to skillet with garlic-herb oil and toss to coat. Spread out bread cubes on rimmed baking sheet. Sprinkle with salt and pepper. Bake just until croutons are golden, stirring occasionally, about 15 minutes.

Place romaine in large bowl. Add 2/3 cup dressing and 1/4 cup grated Parmesan cheese and toss to coat. Add croutons and toss well. Serve, passing remaining dressing, Parmesan cheese and cracked black pepper separately.

Top to Bottom Beet Salad with Toasted Walnuts

From Natural Health, July 2001

  • 4 large or 5 medium beets with greens (about 1 3/4 lbs.)
  • 1 orange
  • 1 1/2 Tbsp. drained capers
  • 1 small clove garlic, minced
  • 1 Tbsp. olive oil
  • 2 tsp. red wine vinegar
  • 2 Tbsp. grainy mustard
  • salt & pepper
  • 1/4 C. chopped walnuts, toasted
  1. Cut greens off beets, set aside. Trim tops and bottoms of beets. Peel beets with vegetable peeler and cut in half. Steam until tender when pierced with knife, 12-15 min, and allow to cool.
  2. Rinse greens and cut off stems. Put wet greens in large skillet. Add 1/4 C. water and cook over medium-high heat, stirring, until greens are wilted, about 5 min. Drain, squeeze out excess moisture, and chop coarsely. Transfer to bowl.
  3. Grate entire rind of orange and add to bowl with beet greens. Squeeze juice from half of orange (about 3 1/2 Tbsp.) and add to bowl with capers, garlic, oil, vinegar, and mustard.
  4. Dice beets and add to salad. Toss to mix, season with salt and pepper, add walnuts, and toss again. Serve immediately.

Spinach Cobb Salad

2 main-dish servings
Adapted from "Serves One: Super Meals for Solo Cooks" by Toni Lydecker


  • 1½ teaspoons Dijon mustard
  • 2 tablespoons white wine vinegar
  • 4 tablespoons extra-virgin olive oil or 2 tablespoons each olive and vegetable oil
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons crumbled blue cheese


  • 4 cups baby spinach leaves
  • 2 strips crisply cooked bacon
  • 2 large button or cremini mushrooms
  • About 1 cup cooked chicken breast cut into julienne strips
  • 4 cherry tomatoes, quartered
  • ½ avocado, peeled and thinly sliced
  • About 3 tablespoons thinly shaved Parmesan cheese
  1. To prepare the dressing: Put the mustard, vinegar, oil, salt and pepper in a small jar. Close and shake well to emulsify. Swirl in blue cheese. Refrigerate until ready to use. (A favorite bottled vinaigrette can be substituted; the blue cheese can be crumbled into the salad.)
  2. To prepare the salad: Remove stems from spinach leaves and put into a salad bowl. Cover with a paper towel and refrigerate. Cook the bacon, crumble and set aside; refrigerate if holding longer than 1 hour.
  3. Wipe mushrooms with a damp paper towel and trim stem ends. Slice caps thinly. Add to the spinach along with the chicken. Just before serving, stir bacon, tomatoes and avocado into salad. Toss with enough dressing to lightly coat the ingredients. Transfer to plates and top with shavings of cheese.

Note: Remove paper-thin shavings from a wedge of Parmesan with a vegetable peeler.

My comments: This salad is delicious. I sprinkled lemon pepper on the chicken before cooking, which was a nice touch. I also used more mushrooms and more avocado than the recipe called for, and a lot more cherry tomatoes. I'll make this one again!


Adapted from Williams-Sonoma Savoring Italy by Michele Scicolone
Yield: 6 servings

  • 2 tomatoes, chopped
  • 1 small cucumber, peeled and sliced
  • 1 small red onion, thiny sliced
  • 1 cup fresh basil leaves, torn into small pieces
  • 1/2 cup extra-virgin olive oil
  • 3 Tbsp. balsamic or red wine vinegar
  • salt & pepper to taste
  • 6-8 thick-cut slices country white bread, torn into bize-size pieces

In a bowl, combine tomatoes, cucumber, onion, and basil. Drizzle with oil and vinegar, season with salt and pepper, toss well. Place half the bread in a shallow wooden bowl. Spoon half the vegetables over the bread. Layer remaining bread on top, followed by remaining vegetables. Cover and refrigerate 1 hour. Toss salad and adjust seasonings as needed.

Blueberry Chicken Salad

Yield: 4 servings

  • 2 cups fresh spinach, stemmed and shredded
  • 2 cups Napa cabbage, shredded
  • 2 cups young local greens
  • 1 cup fresh blueberries, stemmed
  • 1/4 cup Walla Walla or other sweet onion, finely chopped
  • 2 cups cooked chicken, cut in bite-size pieces
  • 1/2 cup cilantro, stemmed

Combine all ingredients in a serving bowl and toss gently. Serve at room temperature, accompanied by Creamy Dijon Dressing.

Pasta Salads

Greek Pasta and Bean Salad

From Mambo Sprouts
Yield: 6 servings


  • 1/4 C. olive oil
  • 2 Tbsp. lemon juice
  • 2 Tbsp. red wine vinegar
  • 1 clove garlic, pressed
  • 1/4 tsp. sea salt


  • 1 lb. spiral pasta, cooked
  • 1 14 oz. can diced tomatoes with green chiles
  • 1 15 oz. can navy beans (or other beans), drained
  • 3/4 C. artichoke hearts, drained and chopped
  • 1/3 C. capers

Combine vegetables and dressing. Add cooked pasta just before serving.

Greek Pasta Salad


  • Onion, chopped
  • Bell pepper, chopped
  • Tomatoes, chopped
  • Feta cheese, crumbled
  • Black olives
  • Cooked pasta


  • 1/3 C. olive oil
  • 2/3 C. red wine vinegar
  • 1 clove garlic, crushed
  • 1 tsp. oregano

Orzo Greek Salad

Yield: 4 servings

  • 6 oz (1 c) uncooked orzo or rosamarina (rice-shaped pasta)
  • 3/4 tsp. grated lemon peel
  • 1/3 c lemon juice
  • 1 Tbsp. olive oil
  • 1 Tbsp. Dijon mustard
  • 4 tsp. honey
  • 1 medium cucumber, seeded and chopped
  • 2 Italian plum tomatoes, chopped
  • 1/2 c chopped red onion
  • 12 medium pitted ripe olives, halved (Nicoise olives are also good)
  • 1/4 c chopped fresh mint leaves
  • 1/4 c crumbled feta cheese

Cook orzo to desire doneness (follow package directions). Drain; rinse with cold water. While pasta is cooking, combine lemon peel, lemon juice, oil, mustard and honey in a small bowl. Whisk until well mixed; set aside .In large bowl, combine cooked orzo and remaining ingredients except feta cheese. Pour dressing over salad and toss gently. Sprinkle with feta cheese.

Pasta and Walnut Fruit Salad

From National Pasta Association
Servings: 8

  • 8 ounces medium pasta shells
  • 1 cup nonfat plain yogurt
  • 1 Tbsp. honey
  • 1/4 cup frozen concentrated orange juice
  • 1 11 oz can juice-packed mandarin orange
  • 1 cup seedless red grapes
  • 1 cup seedless green grapes
  • 1 apple, cored and chopped
  • 1/2 cup celery, sliced
  • 1/2 cup walnut halves

Prepare pasta according to package directions; drain.
In a small bowl, blend yogurt, honey and orange juice concentrate.
In a large bowl, combine pasta and remaining ingredients.
Add yogurt mixture; toss to coat.
Cover and chill thoroughly.

Penne Pasta and Spinach with Oven-Roasted Plum Tomatoes, Toasted Walnuts, Curly Endive and Cracked Black Pepper Vinaigrette

Yield: 4-6 servings
From "Salad Days: Main-Course Salads for a First-Class Meal" by Marcel Desaulniers

Oven-Roasted Tomatoes:

  • 12 medium plum tomatoes, cored
  • salt and pepper

Cracked Black Pepper Vinaigrette:

  • 4 Tbsp. cider vinegar
  • 4 Tbsp. fresh lemon juice
  • 2 tsp. freshly cracked black peppercorns
  • 1 tsp. salt
  • 2/3 to 3/4 C. olive oil


  • 1 lb. Penne pasta
  • 3/4 lb. Spinach, stemmed, washed, patted dry

Salad greens and garnish:

  • 1 C. walnuts
  • 3/4 lb. Curly endive, cored, trimmed, cut into 1/2" strips
  1. To prepare tomatoes: Preheat oven to 300 F. Line baking sheet with parchment paper and set aside.
  2. Cut each tomato in half lengthwise, then cut each half into 2 sections lengthwise. Place the tomatoes in the pan cut side up. Season lightly with salt and pepper. Roast 1 1/2 hours. Remove from oven, cool to room temperature. If not using immediately, refrigerate.
  3. To make vinaigrette: In 3-quart stainless-steel bowl, whisk together cider vinegar, lemon juice, peppercorns and salt. Add olive oil while whisking to incorporate. Cover with plastic wrap and set aside at room temp while cooking pasta.
  4. To prepare the pasta: Bring 3 quarts salted water to a boil in a 5-quart saucepan over high heat. When boiling, add pasta and cook, stirring frequently, about 10-12 minutes or until just tender. Drain, then transfer to large bowl. Add 3/4 dressing, mixing well.
  5. Cut the spinach into 1/2" strips. Add to warm pasta. Set aside at room temp, loosely covered with plastic wrap, for up to 2 hours before serving.
  6. To finish and assemble salad: Toast walnuts in preheated 325 F oven 10 min. Set aside.
  7. Divide and arrange endive on individual plates. Whisk vinaigrette and drizzle on top. Place equal amounts of pasta on top. Top with tomatoes and sprinkle with walnuts.

Spicy Udon Salad

From Mambo Sprouts
Yield: 5-6 servings


  • 1 Tbsp. hot pepper sesame oil
  • 1 Tbsp. toasted sesame oil
  • 1/4 C. ume vinegar
  • 1/4 C. tahini
  • 2-3 cloves garlic, minced
  • 1/8 C. water or stock


  • 1 C. arame or hiziki
  • 1 C. water
  • 2 medium carrots, cut into matchsticks
  • 1/2 lb. udon or soba noodles, cooked
  • 3-4 green onions, sliced
  1. Soak arame or hiziki in water 10 min. Simmer 10-15 min. Drain.
  2. Lightly steam carrots, then rinse.
  3. Cook pasta, and prepare dressing.
  4. Mix pasta, seaweed, carrots, and green onions. Add dressing and mix. Chill before serving.

Black Olive and Tempeh Pasta Salad

From Guide to Natural Foods Cooking by Judy Brown
Yield: 6 servings

  • 8 oz. Lightlife Garden Vege or Soy Tempeh


  • 2 Tbsp. tamari
  • 1 Tbsp. lemon juice
  • 1 Tbsp. water
  • 1 Tbsp. mirin
  • 2 cloves garlic, minced
  • 8-10 oz. rotini pasta


1/2 C. water
3 Tbsp. red wine vinegar
2 Tbsp. lemon juice
2 Tbsp. olive oil
2 cloves garlic, minced
1/2 Tbsp. oregano

3 ripe medium tomatoes, cut in wedges
1/2 medium onion, thinly sliced and separated into rings
2 stalks celery, thinly cut on diagonal
1/2 c. medium black olives, cut in half

Steam tempeh 20 minutes. Cool and cut into 1" x 1 1/2" pieces. Combine marinade ingredients in small bowl, add tempeh pieces, mix well. Refrigerate at least 30 min.
Cook pasta according to package directions. While pasta is cooking, combine dressing ingredients in small jar. Drain cooked pasta and cool under cold running water. Place in large salad bowl. Add vegetables and toss with pasta. Add dressing and mix again, then refrigerate at least 1 hour. Before serving, heat a medium skillet and spray with oil. Add

marinated tempeh and brown lightly about 5-10 minutes. Add to salad, toss, and serve.

Salads with Seafood

Couscous Salad with Shrimp and Greens

Yield: 6 servings
Inspired by "Kitchen Conversations" by Joyce Goldstein


  • 1/2 C. chopped walnuts, divided
  • 1 small clove garlic, chopped
  • 2 Tbsp. sesame tahini
  • 3 Tbsp. lemon juice
  • 3 Tbsp. water
  • 1/4 C. olive oil
  • 1/2 tsp. Paprika
  • 1/2 tsp. Salt
  • black pepper to taste


  • 1/4 lb. Small cooked shrimp
  • pinch salt
  • 1 Tbsp. lemon juice

Couscous salad:

  • 3/4 C. couscous
  • 1 1/2 C. water
  • 1/4 tsp. Salt
  • 1 tsp. Olive oil
  • 1 C. peeled and diced cucumber
  • 2 plum tomatoes, diced
  • 2 green onions, finely sliced
  • 1/4 C. chopped fresh parsley
  • 1/4 C. chopped mint leaves
  • 2 C. coarsely chopped hearts of romaine lettuce leaves
  • 2-3 Tbsp. lemon juice
  1. To prepare the vinaigrette: Place the walnuts in a small pan and toast over medium heat a couple of minutes, just until fragrant. Remove 1/4 C. and set aside for the salad.
  2. Place 1/4 C. walnuts and garlic in the bowl of food processor and chop finely. Add tahini, lemon juice, water, olive oil, paprika, salt, and pepper. Process until smooth. Set aside.
  3. To prepare the shrimp: Combine the shrimp, salt, and lemon juice. Cover and marinate in refrigerator while preparing the rest of the salad.
  4. To prepare the couscous salad: Combine the couscous, water, salt, and olive oil in a medium saucepan. Bring to a boil, stirring well. Remove from heat and set aside 10 minutes. Uncover and cool. Break up any lumps of couscous and transfer to a bowl.
  5. Add the cucumbers, tomatoes, green onions, parsley, and mint. Stir in the vinaigrette. (If making ahead, cover and refrigerate. Remove from refrigerator 30 minutes before serving.)
  6. Just before serving, stir in the reserved 1/4 C. toasted nuts, the shrimp, romaine, and lemon juice to taste.

Salad with Marinated Tofu and Tuna

From Nasoya ad
Yield: 10-12 servings


  • 1/4 C. olive oil
  • 2 Tbsp. wine vinegar
  • 1 tsp. salt
  • 1 tsp. basil
  • 1/2 tsp. balck pepper
  • 1/2 tsp. oregano


  • 1 16 oz. package Nasoya firm tofu, drained, cut in 3/4" cubes
  • 1 head dark leafy greens, torn
  • 1 6 oz. can chunk white tuna in water, drained and flaked
  • 10 cherry tomatoes, halved
  • sliced red onion, to garnish
  1. Combine marinade ingredients and pour over tofu. Marinate 10 minutes or longer, stirring occasionally.
  2. In a large bowl, combine greens, tuna, and tomatoes.
  3. Add marinated tofu to salad and toss. Garnish with red onions and serve.

Shrimp on Sesame Spinach and Noodle Salad

Author: Digital Chef

  • 1 tsp red chili pepper flakes, to taste
  • 1 1/2 tsp garlic, minced
  • 1/4 tsp salt
  • 1/8 tsp freshly cracked black pepper
  • 1 1/2 tsp ginger, minced
  • 1 tbsp vegetable oil
  • 3/4 lb shrimp, peeled, and de-veined
  • 1 tbsp soy sauce
  • 1 1/2 tsp toasted sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp granulated sugar
  • 1 1/2 tsp sesame seed
  • 1/4 lb baby spinach
  • 1/2 bunch radishes, trimmed and washed, grated
  • 1/2 package rice noodles vermicelli style, cooked according to package instructions, and cooled under cold water
  • 1/4 cup unsalted peanuts, chopped
  1. In a small bowl, combine the red pepper flakes, garlic, salt, pepper, and half each of the ginger and oil; mix together well. Coat the shrimp generously with the rub and set aside.
  2. Heat a wok or sauté pan over very high heat and coat with the remaining oil. Add the shrimp and cook until opaque, about 3-4 minutes. Remove shrimp from wok or pan and hold warm.
  3. Combine soy sauce, sesame oil, rice vinegar and remaining ginger in a small bowl; mix well. Toss together the soy mixture and sesame seeds along with the spinach and radish; adjust seasoning as desired.
  4. Arrange plates with a thin even layer of the cooked rice noodles. Portion the tossed spinach evenly over the noodles and divide the shrimp among the plates. Dress shrimp with extra soy mixture and sprinkle with peanuts.

Thai Shrimp and Mango Salad

Yield: 4-6 servings
Adapted from "Cool Kitchen" by Lauren Chattman

  • 2 ripe mangos or papaya, peeled and cut into small cubes
  • 1 red pepper, diced
  • 1 1/4 lbs. Small cooked cocktail shrimp, drained well
  • 1/4 C. lemon juice
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. Thai fish sauce
  • 1/2 tsp. crushed red pepper flakes
  • 1 Tbsp. sugar
  • 1 Tbsp. canola oil
  • 2 Tbsp. chopped fresh cilantro
  • 4 C. torn greens
  • 8 basil leaves, cut into shreds
  1. Combine mangos, red pepper and shrimp in large bowl.
  2. In a jar, combine lemon juice, rice vinegar, fish sauce, pepper flakes, sugar, oil and cilantro. Close jar and shake well to combine. Pour over salad and refrigerate 1 hour.
    Stir greens and basil into salad and serve.

My comments: There was nothing wrong with this salad, but it didn't stand up to being a whole meal by itself. Oddly enough, even with all the varied flavors, it kind of got old after a few bites. We wondered if adding or substituting crab meat might enliven the dish.

Shrimp & Heart of Palm Salad

Yield: 4 servings

Cilantro-Lime Dressing

  • 2 C. cilantro leaves
  • 4 cloves garlic, peeled
  • 1 Tbsp. Dijon mustard
  • 2" fresh ginger, peeled and thinly sliced
  • 1/2 C. water
  • 2 Tbsp. lime juice
  • 1/2 green chili with seeds
  • salt & pepper
  • 6 Tbsp. canola oil


  • 2 avocados
  • 1 (14 oz) can hearts of palm, drained and sliced
  • 1 (4.25 oz) can shrimp
  • cilantro sprigs

Puree all dressing ingredients except oil in blender until smooth. With motor running, pour in oil and process until emulsified.

Peel and slice avocados. Ladle some dressing onto each of 4 plates. Arrange avocado slices on dressing. Mound hearts of palm on top and sprinkle with shrimp. Sprinkle with additional dressing and garnish with cilantro sprigs.