Salad Recipes

Vegan Salad Recipes and Vegetarian Salad Recipes.

Tofu Salad

Tofu Salad

Tofu Salad

Tofu Salad Ingredients

  • 1 lb firm tofu
  • 1 ½ c. bean sprouts
  • ½ c. pineapple, cubed
  • ½ c. carrots, julienne ‘d
  • ¼ c. celery, julienne ‘d
  • 1 small tomato, sliced
  • ¼ fresh coriander, chopped
  • 4 tsp Tamari or light soy sauce
  • 4 tsp lemon juice
  • ½ tsp palm sugar
  • 1 Thai chili pepper (optional)

Tofu Salad Cooking Directions

  1. Cut tofu into strips.
  2. Heat a non-stick frying pan and brown tofu strips.
  3. Meanwhile, blanch bean sprouts in boiling water for 30 seconds (optional).
  4. Toss together fried tofu, bean sprouts, pineapple, celery, carrot, tomato and coriander.
  5. In a small jar, mix together tamari, lemon juice, palm sugar and thai chili. Cap jar and shake well.
  6. Toss dressing with the salad ingredients.
  7. Serve immediately.

To make this a hearty meal, serve over a plate of grains like couscous, bulghur, millet or quinoa. This recipe takes about 15 minutes and serves 4 people. This tofu salad recipe is completely vegan and is delicious. Perfect to whip up when you are short on time.

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Curried Potato Salad

Curried Potato Salad

Curried Potato Salad

Curried Potato Salad Ingredients

  • 2 lbs new potatoes
  • 2 c snow peas, halved
  • 1 carrot, julienne ‘d
  • 1 red pepper, julienne ‘d
  • 4 green onions, sliced
  • 1 c yogurt (vegan option: use soy yogurt or vegan mayonnaise)
  • 1 tsp lemon juice
  • 1 tsp curry paste, any variety

Curried Potato Salad Cooking Directions

  1. If necessary, cut potatoes into bite-sized pieces and add them to a large saucepan of water. Bring to boil.
  2. Reduce heat and boil for about 10-20 minutes, or until potatoes are tender.
  3. Add snow peas and carrot to the boiling potatoes for 1 minute. (optional)
  4. Remove from heat and drain.
  5. Combine the potatoes, snow peas, carrot, red pepper and spring onion in a large bowl.
  6. In a small bowl, combine the yogurt, lemon juice and curry paste.
  7. Toss veggies with yogurt dressing.
  8. Chill and serve.

For a little bit of variation, add raisins, almonds, julienne ‘d tofu or diced avocado with your veggies.

For a vegan vinaigrette, use ½ c. oil and 3 T lemon juice instead of the yogurt. Try looking in your local grocery or specialty store for
Patak’s brand curry pastes. They seem to be sold internationally and are quite good. This recipe for cooking curried potato salad takes about 45 minutes to cook and can serve about 4 people.

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Rice and Lentil Salad

Rice Lentil Salad

Rice Lentil Salad

Rice and Lentil Salad Ingredients

  • 1 c. uncooked brown rice
  • ¼ c. balsamic vinegar
  • 4 T olive oil
  • 2 T capers, chopped
  • 1 T fresh thyme, or ½ tsp dried
  • ¼ tsp salt
  • ½ tsp ground pepper
  • 1 c. green beans cut into 1 inch pieces
  • ½ c. dried brown lentil, rinsed
  • 3 tomatoes, diced
  • 2 yellow peppers, diced

Rice and Lentil Salad Cooking Directions

  1. Cook the rice: In a microwave bowl with a cover, place the brown rice and canola oil.  Pour 2 cups of boiling water over top.  Cover and microwave on high for 12 minutes and then at 50% power for 20 minutes.  Check that the rice is tender.   If more cooking is required, microwave in 2 minute intervals at 50% power.
  2. Meanwhile, in a small bowl, mix together the vinegar, oil, capers, thyme, salt and pepper.  Set aside.
  3. In a large saucepan, bowl 8 cups of water.
  4. Add green beans and cook for 2 minutes.
  5. Remove the beans with a slotted spoon into a colander and rinse with cold water.
  6. Add the rinsed lentils to the cooking water.
  7. Cook the lentils for 25 minutes or until tender.
  8. Turn off  heat and allow lentils to stand 5 minutes before draining.
  9. In a large serving bowl, put the cooked lentils, the cooked rice and ¼ cup of the vinaigrette.
  10. Cool for about 25 minutes with occasional stirring before adding the remaining vinaigrette, green beans, tomato, and yellow pepper.
  11. Serve

This recipe is completely vegan, takes about 90 minutes to cook, can easily serve 4 people, low cal, low fat and good source of fiber and protein..

Chickpea Antipasto Salad

Chickpea Antipasto Salad

Chickpea Antipasto Salad

Chickpea Antipasto Salad Ingredients

  • 2 c. coked, drained chickpeas
  • 1 c. cooked artichoke hearts, drained and quartered
  • 4 oz. veggie salami (optional)
  • 1 red pepper, largely diced
  • 1 green pepper, cut into strips
  • 1/4 c. black, pitted olives, drained
  • 2 T olive oil
  • 1 T flax seed oil (or another T of olive oil)
  • 2 T balsamic vinegar
  • 1 clove garlic, minced
  • 3 T fresh basil, minced (1 tsp dry)
  • 1/2 tsp salt
  • 1 tsp pepper

Chickpea Antipasto Salad Cooking Directions

  1. In a salad bowl, combine the chickpeas, artichoke hearts, red and green peppers, (salami) and olives.
  2. In a jar with a lid, combine the oils, vinegar, garlic, basil, salt and pepper.
  3. Put the lid on the jar, and shake to blend.
  4. Add the oil mixture to the veggies.
  5. Toss and serve.

This recipe for Chickpea Antipasto Salad takes about 15 minutes to cook and serves 4 to 6 people.

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Mexican Pasta Salad

Mexican Pasta Salad

Mexican Pasta Salad

Mexican Pasta Salad Ingredients

  • 1 lb fusilli pasta
  • 1 lb tofu, diced or cumbled
  • 2 T olive oil
  • 1 vidalia onion, chopped
  • 1/4 c. lime juice
  • 1 T jalapeño, diced
  • 3 c. tomatoes, diced
  • 1 yellow pepper, diced
  • 3/4 c. coriander, chopped
  • 1/2 c. cheese, grated (soy cheese ok; optional)
  • 2 avocados, diced
  • 1 c. black beans, cooked and drained
  • black pepper

Mexican Pasta Salad Cooking Directions

  1. Bring a saucepan of water to boil and add pasta.
  2. Cook about 12 minutes, until pasta is al dente.  Drain.
  3. While pasta is cooking, heat oil in a large frying pan over medium-high heat.
  4. Sauté onion until soft.
  5. Add tofu, lime juice and jalapeño.
  6. Stir-fry for about 3 minutes.
  7. Combine pasta with lime mixture.
  8. Add tomatoes, coriander, yellow pepper, cheese, avocado and beans.
  9. Toss well.
  10. Add black pepper to taste.

For more flavor, dice tofu and poach in 2 c. of water mixed with 3 T lime juice and ½ c. chopped coriander. This recipe takes about 15 minutes to cook and easily serves 4.

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Grilled Vegetable Pasta Salad

Grilled Vegetable Pasta Salad

Grilled Vegetable Pasta Salad

Grilled Vegetable Pasta Salad Ingredients

  • 1/3 c olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 eggplant, sliced into 1/2 inch slices
  • 2 zucchini, sliced into 1/2 inch slices
  • 1 red onion, sliced into 1/2 inch slices
  • 2 red peppers, sliced into 1 inch slices
  • 3 c. dried penne pasta
  • 1 clove garlic
  • 1/3 c balsamic or red wine vinegar
  • 2 tsp dijon mustard
  • 1/4 c parsley, chopped
  • 1/4 c. green onion, sliced thinly

Grilled Vegetable Pasta Salad Cooking Directions

    1. In a  bowl, mix together the oil, salt and pepper.
    2. Add the eggplant, zucchini, onions and red peppers to the bowl and toss until they are all covered in oil.
    3. Grill the veggies on a BBQ or under the grill for 1-2 minutes on each side (or until the are the desired tenderness and colour).
    4. Remove the veggies from the grill and allow them to cool a bit.
    5. Cut the veggies into bite-size chunks.
    6. Meanwhile bowl the pasta in in a large pan or boiling water for 8-10 minutes, or until tender.
    7. Drain the pasta.
    8. While the pasta is cooking, mix the remaining oil (from step 1) with the vinegar, dijon mustard, parsey and green onions.
    9. Combine the pasta, veggies and oil mixture.
    10. Toss and serve.

      It takes about roughly 30 min to cook the Grilled Veggie and Pasta Salad and you can serve about 6 people using the proportions listed above