Salad for Supper
Toss Together a Refreshing Main Dish
By Amber Murtoff
Grilled Peach Salad with Corn Fritters
(Serves 4)
Tofu Basil Ricotta
16-ounce box extra-firm tofu, drained and pressed
1/3 cup lemon juice
1/4 packed cup fresh basil
1/4 cup nutritional yeast
1 Tablespoon unsweetened, plain vegan milk, plus more as needed
1 Tablespoon olive oil
1 Tablespoon garlic powder
1 Tablespoon onion powder
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon rosemary
1 teaspoon marjoram
Salt and black pepper, to taste (optional)
If possible, make this a day ahead of time, as it will have more time to absorb the flavors.
Drain tofu and wrap in cheesecloth. Squeeze out excess liquid. Place tofu and all ingredients into a food processor or blender, and pulse for 2-3 minutes on high. If mixture seems too thick, slowly add more milk, 1 Tablespoon at a time, and pulse for another minute. Store in a container in the refrigerator. The full amount may not be needed for the salad recipe.
Baked Corn Fritters
2 cups corn, fresh or frozen, thawed and drained
1/3 cup all-purpose flour (or gluten-free 1:1 flour)
1/4 cup cornmeal
3 Tablespoons JUST Egg or Simply Eggless
1/8 teaspoon smoked paprika
Salt and black pepper, optional, to taste
1/4 cup unsweetened, plain vegan milk
2 Tablespoons vegan margarine, melted
Preheat oven to 375 degrees. Place corn, flour, cornmeal, egg substitute, paprika, salt, and pepper in a small bowl and stir. Add milk and margarine, a little bit at a time, and stir constantly.
Once mixed, make small balls or patties. Place on a baking sheet lined with parchment paper. Bake for 12-14 minutes, flipping half way. Set aside.
Cook's Notes: JUST Egg or Simply Eggless is available in the refrigerated case at grocery stores/health food stores.
Grilled Peach Salad
4 fresh peaches, pitted
1 packed cup fresh basil leaves
1 pint cherry tomatoes, halved
Tofu Basil Ricotta, to taste (nutritional analysis calculated using 1/4 of dressing recipe)
Baked Corn Fritters
Balsamic vinaigrette, to taste (your favorite vegan brand, calculated using 2 Tablespoons)
Slice peaches into halves or strips. Sauté on medium heat. Once the first side is caramelized, about 3-4 minute, flip and repeat. Layer basil, tomato, and peaches on plates. Add small dollops of Tofu Basil Ricotta and Baked Corn Fritters. Drizzle with balsamic vinaigrette.
| Total calories per serving: 351 | Fat: 12 grams |
| Carbohydrates: 51 grams | Protein: 12 grams |
| Sodium: 134 milligrams | Fiber: 7 grams |
BBQ Tofu Cobb Salad
(Serves 4)
BBQ Tofu Cubes
16-ounce pack extra-firm tofu, well drained
1/2 cup vegan BBQ sauce (see note)
Cube tofu and coat with BBQ sauce. Cook in air fryer for 12-14 minutes, flipping once, or bake in 350 degree oven for 15-20 minutes. Baste with more BBQ sauce to taste. Set aside.
Cook's Note: Not all BBQ sauce is vegan-friendly. Some contain honey or other animal-based ingredients.
BBQ Lime Vinaigrette
3 Tablespoons vegan BBQ sauce
3 Tablespoons unsweetened, plain vegan yogurt (Kite Hill Greek works best)
2 Tablespoons lime juice
1 Tablespoon olive oil
1 Tablespoon organic brown sugar
1/4 teaspoon ground black pepper
1/4 teaspoon red pepper flakes, or to taste
Pulse all ingredients in blender for 1-2 minutes. Store in the refrigerator for up to a week. The full amount may not be needed.
Cobb Salad
6 cups baby spinach
BBQ Tofu Cubes
1 cup canned black beans, rinsed and drained
1 cup frozen fire-roasted corn, thawed and drained
1 pint cherry tomatoes, halved
1/2 cup TVP Bacun
1/2 cup diced sweet red peppers
1 avocado, peeled, deseeded, and diced
1 Tablespoon crispy fried onions, to garnish (optional)
Chopped scallions, to garnish (optional)
BBQ Lime Vinaigrette, to taste (nutritional analysis calculated using ¾ of dressing recipe)
To compose salad in classic Cobb style, fill a salad bowl with baby spinach. Then carefully line each topping across the greens. Top with crispy fried onions and scallions, if using. Drizzle with BBQ Lime Vinaigrette.
| Total calories per serving: 437 | Fat: 19 grams |
| Carbohydrates: 43 grams | Protein: 23 grams |
| Sodium: 496 milligrams | Fiber: 12 grams |
Bacun-Kale-Tomato Pasta Salad
(Serves 8)
TVP Bacun
3-1/2 Tablespoons low-sodium tamari sauce (or lite soy sauce)
3 Tablespoons water
2 Tablespoons maple syrup
2 Tablespoons reduced-sodium vegetable juice
1-1/2 Tablespoons liquid smoke
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1 cup textured vegetable protein (TVP) granules
Preheat oven to 250 degrees. Line a rimmed baking sheet with parchment paper and set aside.
Place all ingredients, except TVP, in a small saucepan. Bring to a boil. Remove from heat, and add TVP. Stir about 2-4 minutes, until all the liquid has been absorbed.
Spread TVP Bacun evenly on baking sheet and bake for 25-40 minutes, stirring every 5 minutes. Don't skip the stirring; it ensures the bacun bits cook evenly. Repeat until all the bits are crispy. Store in a sealed container in the refrigerator for up to 3 weeks. About 1/4 of the TVP Bacun is needed for this salad.
Pasta Salad
One 16-ounce box farfalle pasta
1 bunch Tuscan kale, stemmed and chopped
1 pint cherry tomatoes, halved
1/2 cup TVP Bacun
1/4 cup vegan sour cream
1/2 cup vegan mayonnaise
1 teaspoon apple cider vinegar
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon smoked paprika
Salt and black pepper, to taste (optional)
Cook pasta according to instructions. Once pasta is drained, mix all ingredients in a large bowl. Refrigerate before serving.
| Total calories per serving: 331 | Fat: 11 grams |
| Carbohydrates: 47 grams | Protein: 10 grams |
| Sodium: 154 milligrams | Fiber: 3 grams |
Zucchini Salad with Walnut Pesto
(Serves 4)
Vegan Parmesan
1/2 cup hulled hemp seeds
1/4 cup nutritional yeast
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
Salt, to taste (optional)
In a small bowl, combine all ingredients. Transfer to a jar with a secure lid, and store at room temperature for up to 2 months. About 1/3 of this recipe is needed for the Walnut Pesto.
Cook's Note: Hulled hemp seeds can be found in the natural foods aisle or supplement area in grocery stores.
Walnut Pesto
2 packed cups fresh basil leaves
4 Tablespoons Vegan Parmesan
3 Tablespoons shelled and toasted walnuts (or toasted sunflower seeds)
2 Tablespoons lemon juice
3 large cloves garlic
Salt, to taste (optional)
1 Tablespoon olive oil
4-7 Tablespoons water, (plus more as needed)
Place all pesto ingredients except for olive oil and water into a food processor. Mix on high until a paste forms. Add olive oil, scraping down sides as needed. Slowly add water 1 Tablespoon at a time until the desired consistency is reached. The pesto should be thick but still able to be drizzled. About 1/4 of this recipe is needed for the Zucchini Salad.
Cook's Note: You can toast nuts or seeds in a skillet on the stove. Add nuts or seeds in a single layer to a dry pan. Warm over medium heat for about 2-5 minutes, stirring often, until fragrant and lightly browned. Watch carefully, as it's easy to overcook and burn.
Zucchini Salad
4 small zucchini
1-2 ears fresh sweet corn (shucked, washed, and shaved off the cob in thick pieces)
1 pint cherry tomatoes, halved
4-5 Tablespoons Walnut Pesto
Use a vegetable peeler to cut the zucchini into thick ribbon-like strips. Lightly toss zucchini ribbons with corn, tomatoes, and Walnut Pesto in large bowl. Serve chilled.
Alternatively, all vegetables can be grilled lightly before cutting for a warm/cooked salad. Grill on medium for 5-7 minutes on each side. Prepare zucchini as above, toss with pesto, and serve warm.
| Total calories per serving: 91 | Fat: 4 grams |
| Carbohydrates: 14 grams | Protein: 5 grams |
| Sodium: 20 milligrams | Fiber: 3 grams |
Warm Farro Salad with Fig Vinaigrette
(Serves 8)
Crunchy Crumble
1/3 cup shelled and toasted pistachios or sunflower seeds (see Cook's Note for directions on toasting nuts/seeds)
1/3 cup dried cranberries
1/3 cup chopped dried apricots
Put the pistachios, cranberries, and apricots into a food processor or strong blender. Pulse a few seconds to make a crunchy crumble. Set aside.
Fig Vinaigrette
1/4 cup olive oil
2 Tablespoons lemon juice
1 teaspoon organic brown sugar
1/2 cup fig jam (in grocery aisle with other jam/jelly)
In a food processor or blender, mix all ingredients for 2-3 minutes on high. Add water if too thick to pour (varies with fig jam texture/brand). Store in the refrigerator for up to a week. The full amount may not be needed for this recipe.
Farro Salad
1/2 teaspoon olive oil
1 cup peeled, diced butternut squash
1 Tablespoon organic brown sugar
1 teaspoon cinnamon
1 bunch Tuscan kale, stemmed and chopped
1/4 cup low-sodium vegetable stock
Crunchy Crumble, to taste (nutritional analysis calculated using entire recipe)
Salt and black pepper, to taste (optional)
2 cups cooked farro (a variety of wheat)
Fig Vinaigrette, to taste (nutritional analysis calculated using 1/4 of dressing recipe)
Heat olive oil in a sauté pan on medium heat. Add the squash, sugar, and cinnamon, cooking until squash begins to soften, about 3 minutes.
Next add the kale and cook for one minute, stirring often as it wilts. Add the stock and cook for 30 seconds. Stir in the Crunchy Crumble, salt, and pepper, if using. Next, fold in farro. Cook for 2-5 more minutes, stirring frequently, until everything is warm and tender. Drizzle with Fig Vinaigrette to serve.
| Total calories per serving: 207 | Fat: 5 grams |
| Carbohydrates: 38 grams | Protein: 5 grams |
| Sodium: 12 milligrams | Fiber: 5 grams |
Cauliflower Rice Tabbouleh with Carrot Falafel
(Serves 6)
Carrot Falafel
16-ounce can chickpeas, rinsed, drained
1/2 cup peeled and grated carrots (squeeze out excess moisture with cheesecloth)
1 Tablespoon fresh cilantro, chopped finely (or fresh basil, dill, or parsley)
1 Tablespoon corn flour (in the flour aisle)
1/2 clove garlic, crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
Salt, to taste (optional)
In food processor mix ingredients on low into a rough paste. Scoop the ingredients into a bowl and form into 1-Tablespoon size balls or patties. Put into an air fryer for 10-12 minutes at 380 degrees; flip half way through. Alternatively, bake them in the oven at 375 degrees for about 8 minutes per side.
Cauliflower Tabbouleh
1/2 medium head of cauliflower, about 16 ounces (see Cook's Note)
1 teaspoon olive oil
2 packed cups parsley leaves with tender stems
1-1/4 packed cups mint leaves
3 Tablespoons fresh lemon juice
2 Tablespoons olive oil
1 clove garlic, finely minced
1 scallion, finely chopped
1 teaspoon lemon zest
1 cup halved cherry tomatoes
1/2 large cucumber, cut into 1/4-inch pieces
1/4 teaspoon red pepper flakes, or to taste
Salt, to taste (optional)
Remove excess greens and stems from cauliflower and chop the rest into small pieces. Grate the cauliflower with a coarse grater disk on a food processor or the biggest holes on a box grater to achieve a rice-like texture. Transfer to a large pan, toss with olive oil, and sauté on medium for 5-7 minutes. Spread the riced cauliflower on a baking sheet to cool.
Set up the food processor with the chopping blade. Pulse parsley, mint, lemon juice, olive oil, garlic, scallions, and lemon zest until herbs are chopped finely.
Transfer to a large bowl and mix with riced cauliflower, cherry tomatoes, cucumbers, red pepper flakes, and salt if using. Toss gently to coat. Refrigerate until ready to serve with prepared Carrot Falafel on top.
Cook's Note: To save time, look for bags of pre-riced cauliflower in the produce aisle or frozen section.
| Total calories per serving: 170 | Fat: 7 grams |
| Carbohydrates: 23 grams | Protein: 7 grams |
| Sodium: 96 milligrams | Fiber: 6 grams |
Amber discovered her passion for vegan food after making healthy lifestyle changes. A foodie at heart, she strives to create elevated plant-based comfort food. Amber is the owner of The Sweet Botanist,™ a Pennsylvania-based meal prep and bakery service that offers classes, personal chef services, fundraising, and consulting. thesweetbotanist.com
