Warm Winter Salads
By Debra Daniels-Zeller
As the days get cooler and night falls earlier, most of us with overbooked schedules are looking for tasty, easy dinner options, such as a quick meal with a salad. But gone are the exotic greens of summer and the juicy, vine-ripened tomatoes. Rather than select the road-weary Romaine and pale, tasteless tomatoes, I opt for warm main course salads.
Composed of cooked and raw ingredients, whole meal salads begin with a base of beans, pasta, whole grains, or potatoes. Lightly steamed or sautéed vegetables are added and perhaps chunks of marinated tofu or steamed tempeh. Raw vegetables, such as finely shredded red cabbage, chopped peppers, grated carrots, or parsnips, add crunch and visual appeal. Combine your ingredients with a lowfat vinaigrette or dressing and you've got a meal in one bowl. What could be easier?
The dressing or vinaigrette makes the salad. Using silken tofu, olive or canola oil, soy-based mayonnaise or nut butter and various vinegars, lemon or lime, and herbs or spices, you can create any dressing you can imagine. The recipes that follow and your favorite cookbooks will give you more flavor ideas to try. Although oil helps the dressing adhere to the ingredients, you can cut the amount of oil in any traditional dressing recipe by increasing the acidic ingredients. Then add a bit of water or stock and use other liquid flavorings such as cooking sherry or mirin (a sweet Chinese cooking wine found in Oriental markets and natural foods stores). Always combine the dressing separately and taste before blending it into the salad. If you find the taste too acidic, try adding 1/2 to 1 teaspoon vegan sugar (cane sugar not blanched with bone char) or fruit sweetener.
Texture and presentation are also important to consider when making salads. The soft beans, potatoes, pasta or whole grains, and steamed vegetables are best balanced with the crunch of blanched or finely chopped raw vegetables. Lightly toasted nuts or seeds, croutons, or baked corn chips can also be sprinkled on top for texture variation. Raw vegetables like red cabbage or carrots add color. Steamed or pickled beets can be placed around a salad, and garnishes such as chopped parsley, cilantro, broccoli sprouts, or roasted nuts give a salad a finished look.
With main course salads, everything can be made together, or you can prepare the beans or whole grains ahead of time and bring them to room temperature while you prepare the rest of the ingredients. They also make excellent leftovers. You can roll the salad into tortillas and heat them in the microwave for a quick dinner, or pack a small container as a lunch and enjoy the salad cold. I've even eaten leftovers for a quick breakfast.
When creating your own recipes from what you have on hand, think of a base ingredient first. Then, keeping in mind the flavor you want, such as a curry or spicy Mexican flair, and the look you want, add your other ingredients. If a dressing sounds good, but you want pasta instead of beans, try it. Or omit vegetables you don't care for and add your favorites. Just keep in mind: flavor, texture, and presentation.
These main course salads need only simple accompaniments such as whole grain rolls, focaccia, or warm corn tortillas. A baked potato, squash, or steamed beets also go nicely. One word of caution, however: these salads disappear fast at family gatherings and potlucks. Always bring enough to help convert the devout meat-eaters at your holiday table.
SPICY BLACK BEAN, CORN, AND COUSCOUS SALAD
(Serves 6)
This versatile salad goes well with a cold cabbage salad or warm cornbread. Leftovers can be served heated on crispy corn tortillas like tostadas, or rolled up in flour tortillas.
To remove seeds from a jalapeño: slice the jalapeño in half, scoop out the seeds with a spoon and throw them away. Then immediately wash your hands with soap and water because the seeds contain most of the heat of the pepper and can burn your skin if you aren't careful.
To roast garlic: brush head of garlic liberally with 1 teaspoon olive oil. Wrap in foil and bake at 375 degrees for about 20 minutes or until garlic is very tender. Carefully squeeze garlic from cloves into a small bowl.
1/2 cup black beans, soaked overnight
1 jalapeño, seeded and minced
3 cloves garlic, peeled and sliced
2 cups water
1 cup frozen, thawed corn
1 head garlic, roasted
3 Tablespoons apple cider vinegar
2 Tablespoons olive or canola oil
1 Tablespoon lime juice
1 teaspoon vegan sugar
2 teaspoons chili powder
1/2 teaspoon cumin
1/4 teaspoon cayenne
1 red onion, finely chopped
1 carrot, chopped
1 stalk celery, chopped
1/4 cup sliced jalapeño peppers
1 cup water
1 cup couscous
Salt to taste
1/2 cup chopped cilantro
1/2 cup crushed baked corn chips (optional)
Place beans, minced jalapeño, and garlic in a saucepan. Cover with about 2 cups of water. Bring to a boil, reduce heat to a simmer, and cook, partially covered, for 45 minutes to 1 hour or until beans are done. (Hint: they are done when you can mash them easily with your tongue against the roof of your mouth.) Drain the beans. In the same pot, mix beans with corn and cook gently for a few minutes until corn is heated.
In a small bowl, combine roasted garlic, vinegar, oil, lime juice, sugar, chili powder, cumin, and cayenne to form the dressing. Mix well. Add dressing, onion, carrot, celery, and sliced jalapeños to black beans and corn.
In a small saucepan bring 1 cup water to a boil. Add couscous, cover, remove from heat, and wait 5 minutes. Fluff couscous with a fork. Combine with black bean and corn mixture. Add salt to taste (1/2 teaspoon should be enough). Top with chopped cilantro and crushed baked corn chips, if desired, and serve.
| Total calories per serving: 217 | Fat: 5 grams |
| Carbohydrates: 37 grams | Protein: 7 grams |
| Sodium: 104 milligrams | Fiber: 5 grams |
BUCKWHEAT AND RICE SALAD WITH BALSAMIC VINAIGRETTE
(Serves 8)
Caramelized onions, raisins, and balsamic vinegar blend well with the assertive flavor of buckwheat in this easy, tasty salad. When I'm serving company I often add 1/4 cup lightly toasted, chopped pecans to this salad.
1-3/4 cups water
1/2 cup brown rice (use long or short grain or Basmati rice)
1/2 cup toasted buckwheat (kasha)
1 pound Yellow Finn or red potatoes, cut into small chunks (approximately 2 cups)
2 cups finely shredded Savoy cabbage
1 cup shredded carrots or parsnips (or both)
1/2 cup raisins
2 Tablespoons lemon juice
1/4 cup balsamic vinegar
1 Tablespoon water
1 teaspoon vegan sugar
1 clove garlic, pressed
1 Tablespoon canola or olive oil
1 large onion, chopped
1/4 teaspoon cayenne (optional)
Salt to taste
1/3 cup chopped broccoli sprouts
Bring water to a boil in a medium saucepan. Add rice, reduce heat to simmer, cover, and cook for 35 minutes. Bring to a second boil. Add buckwheat, reduce heat, cover, and cook for 15 minutes or until done, adding 2 or 3 tablespoons more water if necessary. In a separate saucepan, steam potatoes for about 10 minutes or until fork-tender.
Combine cabbage, carrots and/or parsnips, raisins, and lemon juice in a large bowl. Set aside. Blend vinegar, water, sugar, and garlic. Mix in with shredded cabbage and carrot mixture.
Heat a heavy skillet over medium heat. Add oil, onion, and cayenne, if desired, when skillet is hot. Stir, reduce heat, cover, and cook the onions until they brown. Combine the grains, potatoes, and onions together. Add to cabbage and carrot mixture, mixing well. Add salt to taste. Garnish with the sprouts.
| Total calories per serving: 165 | Fat: 2 grams |
| Carbohydrates: 35 grams | Protein: 4 grams |
| Sodium: 18 milligrams | Fiber: 3 grams |
HOT ITALIAN BEAN AND PASTA SALAD WITH BROCCOLI
(Serves 8)
The kidney beans and broccoli lend a festive look to this delicious salad. Blanching the broccoli softens it a bit, sets the color, and gives it a tender-crisp texture. Kalamata olives can be found in the deli section of your grocery store. If you can't find them, use pimento-stuffed olives, and slice them instead of chopping. Sundried tomatoes can be found in many grocery stores, natural foods stores, or specialty shops. They add a tart flavor to the salad.
1/3 cup cannellini beans, soaked overnight
1/3 cup kidney beans, soaked overnight
8 ounces shell pasta
3 Tablespoons lemon juice or red wine vinegar
3 Tablespoons olive oil
1 Tablespoon water
1-1/2 Tablespoons tomato paste
1/2 Tablespoon fruit sweetener or vegan sugar
1 teaspoon basil
1/2 teaspoon oregano
1/4 to1/2 teaspoon crushed red pepper flakes (optional)
1/8 teaspoon thyme
2 cups broccoli flowerets
1/4 cup sundried tomatoes (about 6 to 8 halves) soaked in 1 cup boiling water
2 Tablespoons pitted, chopped kalamata olives
1/4 cup sliced green onions or finely chopped red onion
Salt to taste
1/2 cup finely chopped parsley
Place soaked, drained beans in a large saucepan with about 2-1/2 to 3 cups water. Bring to a boil. Reduce heat, partially cover, and simmer for 1 hour or until beans are done. Cook the shell pasta according to package directions. Do not overcook beans or pasta. Drain both and set aside until other ingredients are done.
While beans and pasta cook, prepare the dressing. Combine lemon juice or vinegar, olive oil, water, tomato paste, sweetener or sugar, basil, oregano, red pepper flakes (if desired), and thyme. Mix well, adjusting for sweetness. Combine with warm, drained, cooked beans and rinsed pasta.
Cut broccoli flowerets into bite-size pieces. Blanch the broccoli by bringing a large pot of water to a boil. Add broccoli flowerets to the water and boil, uncovered, for 3 to 5 minutes. Test for doneness by piercing the broccoli with a fork (the fork will enter easily). Remove the broccoli from the water using a mesh strainer, and immediately rinse under cold water or plunge into ice water to stop the cooking process and insure that the broccoli remains tender-crisp.
Drain the sundried tomatoes and cut into slivers. Add broccoli, tomatoes, kalamata olives, and green or red onions to the pasta and beans. Add salt to taste and garnish with parsley.
| Total calories per serving: 158 | Fat: 6 grams |
| Carbohydrates: 21 grams | Protein: 6 grams |
| Sodium: 93 milligrams | Fiber: 3 grams |
CURRIED LENTIL SALAD
(Serves 6 to 8)
This tasty salad is good with warmed chappatis or crisp corn tortillas. French lentils are available in specialty food and natural foods stores. If you don't want to add walnuts, corn also works well in this salad. And if you like your flavor mild, leave out the cayenne. If you want to make this salad ahead of time and serve it later, wait until just before serving to add the walnuts, spinach, and cilantro.
1 cup French lentils
3 cups water
1 Tablespoon light sesame oil
1 medium to large red onion, sliced in slivers
1 red pepper, seeded and sliced into thin strips
1 teaspoon each: coriander, turmeric, cumin, and chili powder
1/4 teaspoon each: cardamom, ground cinnamon, and cayenne
1/8 teaspoon ground cloves
2-1/2 cups cooked brown rice (or use other whole grains such as millet or quinoa)
2-1/2 carrots, grated
1 bunch washed spinach, torn into small pieces
1/2 cup raisins
1/4 cup lightly toasted walnuts (optional)
1/2 cup fresh lime juice (approximately 2 limes)
3 Tablespoons light sesame oil
1 teaspoon vegan sugar
1/2 teaspoon salt (or salt to taste)
1/3 cup chopped cilantro or parsley
Rinse lentils. In a medium saucepan bring water and lentils to a boil. Reduce heat and simmer until lentils are tender, 20 to 25 minutes. Do not overcook.
Meanwhile, heat a heavy skillet over medium heat. Add oil, onion, and red pepper. Stir, then add the spices. Stir, cover, and sweat onions until tender — about 5 minutes. The onions should be tender-crisp, not overcooked. When onions and peppers are cooked, add cooked rice. Set aside until lentils are done. Drain lentils and combine with rice and onions. Add carrots, spinach, raisins, and walnuts (if desired).
Combine lime juice, sesame oil, sugar, and salt. Blend dressing in with the lentils and rice. Top with cilantro or parsley and serve.
| Total calories per serving: 388 | Fat: 14 grams |
| Carbohydrates: 57 grams | Protein: 14 grams |
| Sodium: 229 milligrams | Fiber: 14 grams |
SESAME NOODLES WITH WILTED GREENS
(Serves 4)
Made with tahini (sesame paste) and hot chili oil, and topped with toasted sesame seeds, this delicious salad is great for any occasion. I often make it without the tofu, but the added soy protein makes it an ideal main course salad. Soba, or buckwheat noodles, are traditional Japanese fare. Most are made with 40 to 60 percent buckwheat flour with the rest unbleached flour. They are earthy and delicate in flavor and can be found in Asian markets, natural foods stores, and some grocery stores. If you can't find soba, use linguini or fettuccini. Marinated, baked tofu can be found in the soy section of your grocery store or natural foods store.
Juice and zest of 1 lemon (zest is the outer peel; use a zester or fine grater)
2-1/2 Tablespoons tahini (use toasted or raw)
1 Tablespoon water
1 Tablespoon tamari (or soy sauce)
1 teaspoon fruit sweetener or vegan sugar
1/2 teaspoon hot chili oil
One 8-ounce package soba noodles
1/2 Tablespoon canola or olive oil
1 red onion, finely chopped
1-1/2 cups finely chopped bok choy stems
8 ounces marinated, baked tofu, cut into bite-size pieces
1 large bunch greens, removed from stems and sliced into 1-inch strips (kale, collard or mustard greens, spinach, or Swiss chard)
1-1/2 Tablespoons toasted sesame seeds
In a small bowl, combine lemon zest and juice, tahini, water, tamari, sweetener, and hot chili oil. Blend with a fork until smooth and creamy.
Prepare soba noodles according to package directions. Do not overcook. When noodles are done, drain and set aside.
While noodles cook, heat a heavy skillet over medium heat. Add oil, onion, and bok choy. Stir, reduce heat, cover, and cook until onions are transparent. Add tofu and greens and continue to cook, covered, on low until greens are tender and tofu is heated. Combine vegetables and tofu with noodles. Gently mix in tahini dressing. Sprinkle with toasted sesame seeds.
| Total calories per serving: 418 | Fat: 12 grams |
| Carbohydrates: 59 grams | Protein: 26 grams |
| Sodium: 1050 milligrams | Fiber: 4 grams |
WHOLE GRAIN AND CABBAGE SALAD WITH LEMON-PEANUT DRESSING
(Serves 6 to 8)
For this recipe, it's easier to use whole grains that cook in approximately the same amount of time. Spelt and kamut — relatives of wheat — take about 15 minutes longer than rice, so I generally start them 15 minutes ahead of the other grains. Then I add the brown rice, barley, and no more than 1/4 cup wild rice (since the flavor is very strong and can compete with the flavor of the dressing).
Seitan is a "wheat-meat" made from wheat gluten. It can be found in natural foods stores. (Helpful hint: Sweating the onions refers to a process where the juice is drawn out of the onion. Onions are placed with a small amount of oil in a hot skillet. The heat is then reduced and a cover placed low over the onions. Less air circulation means the juices will be drawn out and the onions won't burn.)
1-3/4 cups water
1 cup mixed whole grains (use any of the following: brown rice, hulled barley, wild rice, kamut, or spelt)
Pinch of salt
1/2 Tablespoon olive or canola oil
1 onion, chopped
4 to 5 cloves garlic, pressed
1 cup "chicken-style" seitan, cut into bite-size chunks
2 cups finely shredded green cabbage
2 cups finely shredded red cabbage
1/4 cup lemon juice
1/4 cup creamy peanut butter
1/2 cup silken tofu
1 Tablespoon mirin (optional)
1 teaspoon vegan sugar or fruit sweetener
1/4 to 1/2 teaspoon cayenne
1/2 teaspoon salt
2 Tablespoons roasted peanuts (optional)
In a saucepan, bring the water to a boil. Add whole grains and a pinch of salt. Reduce heat to simmer, cover, and cook for 55 minutes or until grains are done.
Heat a heavy skillet over medium heat. Add oil and onion. Stir, reduce heat, cover, and sweat the onions until transparent. Remove cover, add garlic, stir, and cook until onions are lightly browned. Add seitan, cabbages, and 2 Tablespoons water. Cover and cook until cabbage is tender. When vegetables are done, combine them in a large bowl with whole grains. In a blender, combine 1 Tablespoon water with the lemon juice, peanut butter, silken tofu, mirin, sweetener or sugar, cayenne, and salt. Mix dressing and whole grains. Top with roasted peanuts, if desired.
Without nuts:
| Total calories per serving: 337 | Fat: 8 grams |
| Carbohydrates: 38 grams | Protein: 30 grams |
| Sodium: 70 milligrams | Fiber: 6 grams |
SMOKY POTATO-SQUASH SALAD
(Serves 6 to 8)
The flavor of baked beans combined with potatoes and squash was my inspiration for this salad. Ground chipotle chilis (smoked jalapeños) lend a hot, sweet, smoky flavor to this salad. You can find the powder in natural foods stores, Mexican grocery stores, and specialty food shops. If you like your food very hot and spicy, add up to 1 teaspoon of the chipotle chili powder. Smoky tempeh strips can be found in natural foods stores and grocery stores in the refrigerated soy food section.
1 pound red potatoes, scrubbed or peeled and cut into bite-size chunks
1-1/2 pounds Delicata squash, seeded and cut into bite-size pieces
1/2 Tablespoon canola or olive oil
1 red onion, chopped
3 smoky tempeh strips, cut into 1-inch lengths
2 or 3 leaves and stems of bok choy, leaves torn into small pieces and stems finely diced
1 red pepper, seeded and chopped
1/4 cup soy-based, lowfat, vegan mayonnaise
1/4 cup red wine vinegar
2 Tablespoons maple syrup
1 Tablespoon Dijon mustard
1/2 teaspoon chipotle chili powder
Salt to taste
1/3 cup finely chopped parsley or cilantro
Steam potatoes and squash for 15 to 20 minutes or until fork-tender. While potatoes and squash cook, heat a heavy skillet over medium heat. Add oil and onion, reduce heat, cover, and sweat the onions until transparent. Remove cover, add tempeh strips, and continue to cook, turning the strips once or twice, until they are browned on both sides. Add the bok choy leaves, cover, and cook until leaves are wilted and tender. When potatoes and squash are done, combine with onions and tempeh strips in a large bowl. Mix in bok choy stems and red pepper.
In a small bowl combine mayonnaise, wine vinegar, maple syrup, Dijon mustard, and chipotle chili powder. Mix in with the rest of the ingredients. Add salt to taste and garnish with chopped parsley or cilantro.
| Total calories per serving: 288 | Fat: 11 grams |
| Carbohydrates: 38 grams | Protein: 13 grams |
| Sodium: 116 milligrams | Fiber: 7 grams |
Debra Daniels-Zeller is a freelance writer from Washington and a frequent contributor to Vegetarian Journal.
