Salads
Mexi-Curry Salad Bowl
The Vegan Project ladies, plus our friend Salsa Sam, are heading south of the border at the end of February, real south…to Mexico!
Lentil Salad with Sun Dried Tomato-Tahini Dressing
I made this quick lentil salad to accompany my bowl of Smokey Potato Soup with Roasted Garlic (which I will post later this week!). It was the perfect, protein-packed side, full of crunchy veggies (use what you have in your crisper) and tossed in a creamy, sun dried tomato dressing. If you’re cooking the lentils yourself, make sure to cook to al dente so it doesn’t become a mushy mess.
Raw Mini Pizza with Spiraled Cucumber Salad
Four months after finding out about my notable gluten intolerance, I am finally ready to commit. It’s been a pretty awkward dance back and forth between strictly gluten free and ‘a little bit shouldn’t hurt’, but I’m going to take a crack at making gluten free vegan (GFV is actually a term FYI) as yummy and maintainable as possible.
Bean Power! Black Bean, Avocado and Yellow Rice Salad
How do you people not snap at the millionth time some well-meaning carnie asks you where you get your protein? As someone who has a difficult time controlling her facial expressions, I have been known to emasculate a steak-eater or two just for that question. It’s not their fault; they’ve been conditioned to believe protein only comes with a face, but it’s hard to answer the same question with a smile so damn often.
Smoked Tofu Salad with Spicy Peanut Sauce
The flavours in this salad are out of this world! Creamy peanut sauce, exotic coconut and crunchy beans, married perfectly. Kind of like an Indonesian Gado Gado salad minus the egg, it has definitely ensured repeat appearances in our home.
Cauliflower Inspired Raw Tabouleh
If you’re looking for yummy low glycemic, low carb options, then you’ll need to consider substituting your grains for more nutrient dense, vitamin rich veggies. Cauliflower is a hearty, enzyme rich sub for quinoa, bulgar or cous-cous in this popular middle eastern salad. The fresh herbs make it so flavourful and vibrant, and it’s super low-cal, just in case you happen to be going to Las Vegas in a couple of weeks.
Jessica’s Potato Salad
Jessica made something…and it was delicious! Creamy and tangy, with crunchy bits interspersed throughout – everything a potato salad should be.
Italian Veggie Pasta Salad
I love pasta salad! This one is full of veggies and definitely a complete meal. It also makes A LOT. I love making lots of food at one time, partly because it’s just easier and I have no problem eating one thing for a few days, and partly because my boyfriend is an eating machine. The recipe can easily be cut in half if you don’t need a bucketful.
Grilled Portobello Salad with Fennel and Green Apple
This salad is so light and refreshing! Soft butter lettuce, crunchy fennel and slightly tart green apple topped with a very ‘meaty’ tasting grilled portobello mushroom. Very simple to assemble, and full of fresh, healthy, whole ingredients – and all organic! Makes enough for two – I also served this salad with some new potatoes done the same way as in the Salade Nicoise.
Vegan Macaroni Salad
Jessica found us this recipe for vegan macaroni salad over the weekend on a website called the autonomie project, inc., a fair trade fashion and footwear company – neat!
Vegan Salade Nicoise
A typical Salade Nicoise is comprised of boiled new potatoes, hard-boiled eggs, steamed green beans, tomato and topped with tuna and anchovies, then drizzled with a vinaigrette. Purists from the Nice region in France state that no cooked vegetables are to be used in a traditional Salade Nicoise. Either way, the vegan-version was bound to have modifications. This is our take on a great, big salad, that is sure to impress. A mixture of grilled veggies, raw veggies, and a topped with a fresh herb dressing, even Elaine Benes would be be proud.
Quinoa Slaw
This slaw is full of so much friggin’ fibre! It’s a bit of a mashup between a quinoa side dish and a classic coleslaw – minus the creamy dressing. And it’s bright colour is not only beautiful but really good for you too! It’s really fresh and light, and keeps really well so I recommend making a ton and snacking on it for a few days. Tip: A small electric chopper is really handy for this dish. I chopped about a thousand vegetables in 10 minutes!
Summer Salads!
Our friend Krystle Charlton is always making the most delicious (and healthy) looking meals for her and her friends. Below are two of her latest summer salad creations. Mango and Quinoa Salad and a fresh asian-inspired salad topped with her Asian Sensation Dressing. Both look fabulous, and really, really good for you. A summer feast on a variety of the season’s finest ingredients sounds great to us – Thanks Krystle!
Vegan BBQ Series | Grilled Vegetable Salad, Garden Fresh Herbs and Vegan Beer Sausages
Grilled vegetables are so delicious and easy to prepare. I like them best tossed with kitchen basics such as olive oil, salt and pepper. I don’t actually own a BBQ, but I did find a neat little disposable hibachi at Wonderbucks for $5 (better deal than on the commercial!). I was skeptical, but the saleswoman assured me with her first hand experience of it and gave me some tips for lighting. The ‘Lil “Tail” Gator‘, worked like a charm! No more annoyingly large barbecues at your next tailgate party. 
Roasted Beet and Watercress Salad
I was inspired by Jen’s Salad Tips last week and decided I too wanted to make a rockin’ salad. It’s a pretty simple combination of nutrient-rich veggies, but packs quite a punch in terms of flavour, texture and vitamins. I love combining roasted vegetables with fresh greens – it’s a salad party in your mouth! The watercress brings vitamins A and C to the table, the beets bringing even more A and C, along with iron and calcium. All good for you, all delicious.
Top Ten Ways to Make Salads Rock!
Eating fresh vegetables is one of the best things you can do for your health, and a big salad every day is recommended by western doctors and eastern practitioners alike.
A big salad provides ample nutrients, enzymes and beautifying ingredients…but sometimes, salads can be BORING. So, in order to make salads a celebration instead of an obligation, we’ve compiled a top-ten list of things you can do to make your salads as thrilling as possible.
Creamy Vegan Caesar Salad
I’ve tried a few recipes for vegan caesar dressing, but this one was so good I was dipping everything I could in it. I took a recipe that I used to love, modified it with plant based ingredients, and the result is omnivore-approved to taste like ‘real’ caesar dressing. I churched it up a bit with some cauliflower and Mary’s Crackers for some crispy love. The dressing also doubles as a rocking vegetable dip if you’re into salty.
Curried Quinoa Salad with Chickpeas and Greens
I know, I know, another quinoa recipe? We’re going quinoa crazy over here at The Vegan Project! But seriously, it is so friggen cheap, versatile and so easy to make that we just can’t help eating it at least 2-3 times a week. What makes this quinoa salad special is the aromatic coconut oil in the vinaigrette combined with fragrant madras curry powder. The greens are once again tenderized by the massaging technique as well as the warm quinoa poured over top. Fresh lemon flavour and cayenne pepper give it a tangy heat, making this salad very appealing to the senses. Makes about six cups.
Ingredients:
1 cup quinoa
1 can chickpeas, drained and rinsed
2 large chard leaves (or kale/spinach), torn into bite size pieces and stem removed
1 celery stalk, finely diced
For the dressing:
1 roma tomato, finely diced
2-3 tablespoons sweet onion, finely diced
juice and zest of one lemon
2-3 teaspoons curry madras curry powder
1/4 coconut oil
1/4 cup water
salt and pepper to taste
cayenne pepper (optional)
1 inch piece of ginger, minced (I didn’t have any, but I think it would be really nice in this dish)
Method:
Place quinoa and two cups of water into a small saucepan, cover and bring to a boil. Reduce heat and simmer 15 minutes or until water has been absorbed. In the meantime, whisk together the ingredients for the vinaigrette. Let sit while you prepare the rest of the salad. In a large bowl add, diced celery, chard, chickpeas. Add the vinaigrette and mix well. Get right in there with your hands and rub the chard and toss everything together. It can be a very soothing and meditative experience to get more intimate with your food. Add the cooked quinoa and season with salt and pepper to taste.
~The Vegan Project
Quick Quinoa Salad
Inspired by an informational afternoon with Adam Hart and his Power of Food workshop this past Sunday, I’ve been eager to jazz my recipes with his top two Superfoods. Hemp hearts and quinoa…boy were we happy to hear that he considers these two staples some of the healthiest foods on the planet!
So after teaching a yoga class, and less than two hours before taking one myself, I wanted a quick, energy packed mini-meal that could digest quickly and power my asanas. With my pre-cooked quinoa on hand and an arsenal of key ingredients, I threw together the following dish in less than 3 minutes. Yes, I timed it. I wanted to make sure the clever alliteration of the title was valid, alright?
Ingredients: (for 1)
3/4 cup of cooked quinoa
1 stalk of chopped celery
1 tbsp of organic hemp oil
2 tbsp of hemp seeds
1/4 chopped avocado
1/4 cup of dulse, ground in coffee grinder
1/2 lemon
cracked salt and pepper
Method:
In a bowl, combine all ingredients, pouring oil and squeezing lemon last. Mix thoroughly and top with s&p. Adjust to taste.
The dulse is rich in nutrients, and adds an earthy, salty flavor. The celery gives it some crunch, and the quinoa and hemp hearts are both COMPLETE PROTEINS…So important for all you vegans out there!
Thanks for a great time Adam Hart!
~The Vegan Project
Rubbed Kale Salad with Marinated Vegetables
I don’t know if you all understand what a magical technique it is to rub fresh kale with oil and salt to soften, as the base for an incredibly delicious and nutritious salad. We recently featured Jen’s Super Powered Sesame Kale Salad, which is where we first learned of this brilliant tenderizing technique. It’s such a great way to incorporate raw greens into your diet. Yesterday, Capers on Robson had 2 bunches of Kale on sale for $3 (deal!) so I just had to make another kale salad. This time though, I was pressed for time, so I also purchased some marinated vegetables from the deli; roasted garlic, roasted tomatoes and kalamata olives. Tossed in some fresh avocado and a handful of hemp hearts and I had a really easy, super yummy meal!
Barley Salad with Garlic and Parsley
Barley is so hot right now, or so we’ve heard from our friend, celebrity Chef Jonathan, and it deserves it! The texture of barley is so satisfying, and mixed with crispy radishes, juicy tomatoes and LOTS of garlic and parsley, it really stands up as a filling and hearty main dish. In fact, this salad is so packed full of flavour (cooking the barley in stock really works well), it didn’t need more than a teaspoon of flax oil. Healthy, affordable and delicious-the trifecta of good eating!
Ingredients:
1 cup barley, rinsed
4 cups water
1 mushroom boullion cube
2 roma tomatoes, chopped
4 cloves garlic, minced
1 teaspoon cayenne
1/2 teaspoon salt
2 teaspoons apple cider vinegar
1 teaspoon flax oil
1/3 cup pumpkin seeds
1/2 cup parsley, chopped
1/2 zucchini, finely diced
6 radishes, finely diced
1 avocado, diced
1/4 cup chives, chopped
lots of fresh cracked pepper
Rock salt and more chopped chives for garnish
Method:
Bring 4 cups of water to boil. Add boullion cube and rinsed barley. Reduce heat to med-low, cover and simmer for about 35-40 minutes.
In the mean time, in a large mixing bowl, add zucchini, tomatoes, garlic, radishes, flax oil, apple cider vinegar, cayenne, salt & pepper and let that marinate till the barley is done. When the barley is fully cooked, rinse it with cool water for a minute and add to bowl. Add pumpkin seeds, chives, parsley and avocado. Dish out and top with more fresh chives and rock salt. Makes 3-4 servings.
C’est ça!
~The Vegan Project
Israeli Couscous Salad
This salad is light and fresh, and I love the size of israeli couscous, or Ptitim. The toasted almonds give this dish a smokey crunch, while the turkish apricots round out the fresh lemon flavour with their sweetness. Super easy to make and feel free to substitute the parsley with different herbs such as mint, basil or tarragon. If you don’t have green onions, sub 1/4 cup of chopped red onion or shallots. Get creative!
Ingredients:
1 cup israeli couscous
1/2 cup toasted sliced almonds
1 roma tomato, chopped
2 green onions, chopped
zest and juice of 1 lemon
1/2 cup parsley, choppped
1/4-1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon extra virgin olive oil
2-4 dried turkish apricots, chopped for garnish
Method:
Place the israeli couscous in a medium saucepan and cover with water. Bring to a boil, reduce heat slightly and cook about 8-10 minutes or until tender (like pasta). Drain and rinse under cool water.
While the couscous is cooking, toast the almond slices in a dry skillet over medium-high heat till golden around the edges-watch carefully! Remove from heat and set aside.
In a large bowl mix together tomato, green onion, lemon juice and zest, salt. pepper, olive oil and cumin. Add drained and rinsed couscous and stir gently. Add chopped parsley and toasted almonds and stir to combine. Distribute into two bowls and top with chopped turkish apricots. YUM!
~The Vegan Project
Super-Powered Sesame Kale Salad
Just over a week ago, Jen competed in the Western Canadian Hatha Yoga Asana Championships in Vancouver. This is the super-powered kale salad recipe she ate the night before that led to her placing third! She wanted (and needed) something raw and alkalizing that would give her energy, while also being comforting and delicious:
Couscous Confetti Salad from The 21-Day Vegan Kickstart
The Vegan Project has finally surged into the future with all of us getting that magical little hand device, the iphone 4. And with it comes literally thousands of applications, some are time wasters, some are really useful, and some are vegan! One of our favourite finds in the app world has been the 21-Day Vegan Kickstart, which is free, and outlines seven days of breakfast, lunch, dinner and snacks complete with recipes, and even incorporating leftovers. For those without an iphone, you can view the entire meal plan here. Below is a recipe for Couscous Confetti Salad that is super flavourful while being super healthy-bonus!
Spinach-Pomegranate Salad with Poppyseed Dressing and Gardein Crispy Tenders|Sponsored Post
This salad is delightful! I just made this up today and I am really proud of this creation. It has a few components but is fairly easy to assemble once everything is prepared. It is packed full of iron from the spinach with loads of vitamin C from the Pomegranate seeds to aid in absorption. The Gardein Crispy Tenders have 35% of your daily B12 in just 2 tenders. Tossed in a creamy poppyseed dressing topped with lightly sauteed mushrooms and sprinkled with homemade ‘parm’, this vegan salad lacks NOTHING! And it’s really, really pretty 
Warm Lima Bean Salad on a Grilled Portobello
This dish is great as an appetizer or a light supper. The bright citrus dressing, creamy lima beans, and delicate tomatoes perched atop the smokey grilled portabella make this dish as beautiful as it is delicious.
Ingredients:
1 ripe firm roma tomato, chopped and seeded
¼ cup canned lima beans
1 chopped green onion
Small handful chopped white onion
1 portabella mushroom cap, trimmed of stem
Juice of half a lemon
Juice of half a lime
1 tbsp Red wine vinegar
1 tsp olive oil
Sea salt and freshly ground pepper
Directions:
Grill Portobello cap on a grill pan (or a non-stick pan) for 5 to 7 minutes on each side.
Warm lima beans in a bowl (30 to 45 seconds in the microwave should be fine.)
Mix tomato, white onion, green onion, and warmed lima beans in a bowl.
Dress lima bean salad with olive oil, red wine vinegar, lemon and lime juice.
Season with salt and pepper
Place warm salad on top of Portobello cap and serve!
*Courtesy of Jenny Duffy
~The Vegan Project
Warm Lima Bean Salad on a Grilled Portobello
This dish is great as an appetizer or a light supper. The bright citrus dressing, creamy lima beans, and delicate tomatoes perched atop the smokey grilled portabella make this dish as beautiful as it is delicious.
Vegan Greek Salad with Tofu Feta
This vegan greek salad takes a little bit of planning but is so worth it! Marinate the tofu the night before and it will be ready for lunch the next day. It is surprisingly similar to feta cheese. Even our non-vegan friends marvelled at the resemblance! This is a very loose recipe and can easily be tailored to your own preferences.
Ingredients:
1 block of firm pressed tofu (the brand i used had two blocks in one package-i only used one)
1/4 cup of olive oil
1/4 cup of apple cider vinegar
1 teaspoon sea salt
2 cups cherry tomatoes (or chopped big tomatoes…i used cherry because they were fresh from my garden!)
1 field cucumber, chopped
1 orange pepper, chopped
1/2 cup of mixed olives
2 cloves of minced garlic
1 tablespoon each of fresh oregano, basil and parsley or whatever other herbs you love
Pinch of chili flakes
Pinch of sea salt
Black pepper
Cut the tofu into little cubes and marinate in the olive oil, apple cider vinegar and 1 teaspoon of sea salt. Make sure to toss it around really well and then cover and let it sit in fridge for 8-10 hours. The oil will solidify. No worries though. Bring it out of the fridge about 30 minutes before you’re ready to use it to bring it to room temperature. Mix all the veggies together in a large bowl. Drain the tofu and add it and the seasonings, stir it up and enjoy! I found I didn’t need to add any more oil, but of course add a splash if you like. This makes enough for two meal size servings or 3-4 as a side.
~The Vegan Project
Mushroom and Cauliflower Quinoa
Quinoa was considered the ‘mother of all grains’ by the Incas. I might have to agree. It is extremely high in protein, and a complete one at that, and an excellent source of dietary fibre. It cooks with the same ratio as rice, though way easier in my opinion, and shares its ability to be combined with almost anything, sweet or savoury. Cauliflower, mushrooms and thyme cooked to a golden brown coat the quinoa seeds in an abundance of earthy flavours.
Ingredients:
1 cup quinoa
2 cups cold water
2 tablespoons olive oil plus more for drizzling
1 medium onion, diced
3 cloves garlic, minced
8 mushrooms, diced
1 cup cauliflower, diced
4 sprigs of thyme, whole
1 lemon. juice and zest
1 cup chopped fresh parsley
salt and pepper to taste
Combine water, quinoa and a pinch of salt in a small saucepan. Bring to a boil, cover and reduce to a low simmer for 10-15 minutes. Take off heat and let stand 5 minutes.
Saute the diced onions in 2 tablespoons of olive oil on medium-low heat in a large frying pan. Cook for 5 minutes, then add the mushrooms. After 5 more minutes, add the garlic. Add the whole thyme sprigs and cauliflower, salt and pepper. Cook on low heat till everything is golden. Towards the end squeeze the lemon juice into the pan and scrape up all the bits off the bottom. Now add the lemon zest, parsley and cooked quinoa and toss around in the pan. Drizzle with some olive oil if needed and serve.
~The Vegan Project