Category: Salads

Oil-Free Salad Greens

Ingredients

  • 2 cups mixed greens
  • 1/2 cup frozen peas, thawed
  • 1 tomato, chopped
  • 1/4 cup red onion, chopped
  • 1 orange, peeled and sliced
  • 1 Tbsp. Bragg’s Oil Free Vinaigrette

Steps

  1. Set aside peas to thaw.
  2. Chop vegetables.
  3. Add salad greens to bowl, then add veggies.
  4. Top with oil-free salad dressing.

Nutrition Facts Per Salad Bowl

  • Calories: ~120-130
  • Sugar: ~12g
  • Sodium: ~180mg
  • Fat: 0g
  • Carbohydrates: ~30g
  • Protein: ~5g
  • Cholesterol: 0mg

Bonnie’s Cowboy Caviar

Ingredients

  • 1 (15 ounce) can black-eyed peas, rinsed and drained
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 jalapeño pepper chopped
  • 1 cup chopped green onions
  • 2 tomatoes chopped
  • 1 cup chopped red pepper
  • 4 cloves garlic, chopped
  • 2 sliced avocados, sliced
  • 1 tsp. garlic salt
  • 1/2 tsp. pepper
  • 1/8 tsp. cumin
  • 4 tbsp. canola oil
  • 4 tbsp. apple cider vinegar

Steps

  1. In a medium bowl, exc,ept for avocado, combine all ingredients and mix well.
  2. Cover and refrigerate overnight to blend ingredients.
  3. To serve, top with sliced avocado.

May serve over corn tortillas. Optional add-ons-corn, cilantro.

Nutrition Facts
Servings: 6
Amount per serving 1 cup
Calories 259
Total Fat 18.8g
Saturated Fat 1.9g
Cholesterol 0mg
Sodium 77mg
Total Carbohydrate 19.7g
Dietary Fiber 8.6g
Total Sugars 1.9g
Protein 6.1g

Ciabatta Sandwich

Ingredients

  • 1 box of Aldi’s couscous
  • 1 tomato, chopped
  • 1/2 cucumber, chopped
  • 1/4 red onion, chopped
  • 1 cup of chopped parsley
  • 1Tbsp. pine nuts, toasted
  • 1 Tbsp. olive oil
  • 1Tbsp. red wine vinegar
  • 2 Tbsp. lemon juice
  • 1 tsp. oregano
  • Salt and pepper to taste
  • 1 tub of Aldi’s Simply Garlic Hummus
  • 2 cups of chopped kale
  • 6 Aldi’s ciabatta sandwich rolls

Steps

  1. Prepare couscous according to package directions. Let cool.
  2. Add tomato, cucumber, red onion, parsely and pine nuts to couscous and mix well.
  3. In a small bowl, prepare dressing. Whisk together olive oil, red wine vinegar, lemon juice, oregano, salt and pepper. Add dressing to couscous and mix well.
  4. Bake ciabatta rolls at 375 degrees for 5 minutes. Flip rolls and bake another 5 minutes.
  5. Spread hummus on each roll, add couscous and kale. Carefully close bread together to make a sandwich so that contents do not spill out.

Wilted Spinach and Cherry Tomatoes

Ingredients

  • 1 tablespoon olive oil
  • 2 bags (5 ounces each) baby spinach
  • 1 pint cherry or grape tomatoes, halved
  • 1 tablespoon balsamic vinegar
  • Coarse salt and ground pepper

Steps

  1. In a Dutch ovent, heat oil over medium. Add spinach; cook, tossing often, just until wilted, 2 to 3 minutes.
  2. Stir in tomatoes and vinegar; season with salt and pepper. Serve immediately.


Adaped from Stewart, Martha. “Wilted Spinach and Cherry Tomatoes.” Martha up close and personal. September 2006, https://www.marthastewart.com/338273/wilted-spinach-and-cherry-tomatoes.

Basil, Arugula, Sun-Dried Tomato Pasta

Ingredients

  • 16 ounces bow-tie pasta
  • 2 cups fresh basil leaves
  • 2 Tbsp. pine nuts, toasted and cooled
  • 2 large cloves garlic
  • 1/2 cup extra virgin olive oil
  • 1 cup of sun-dried tomatoes
  • 2 cups arugula
  • 1/8 tsp. red pepper flakes
  • Salt and pepper to taste

Steps

  1. Cook pasta for 14 minutes according to package directions. Rinse and cool pasta in a large bowl.
  2. Combine basil, pine nuts, garlic and oil in food processor.
  3. Add basil pesto and sun-dried tomatoes to pasta. Mix well.
  4. Add red peppers flakes, salt and pepper to taste.
  5. Serve arugula over the pasta.

Ramen Noodle Salad

Ingredients

  • 1 package of uncooked ramen noodles, discard the seasoning packet
  • 1/3 cup grapeseed oil
  • 1/3 cup apple cider vinegar
  • 1 tsp. kosher salt
  • 1/2 tsp. ground pepper
  • 2 tsp. sugar
  • 1 bag of broccoli slaw
  • 1/2 cup chopped green onions
  • 1/3 cup sunflower seeds
  • 1/3 cup slivered almonds

Steps

  1. Break the noodles into small pieces and add to a large bowl.
  2. Whisk together oil, vinegar, salt, pepper and sugar in a small bowl.
  3. Put broccoli slaw in the big bowl and cover with dressing.
  4. Add remaining ingredients and mix well.

Spicy Asian Noodles

Ingredients

  • 6 chopped green onions
  • 1 cup chopped cilantro
  • 1 or 2 shaved carrots
  • 16 oz. of whole wheat spaghetti
  • 1 cup of low-sodium soy sauce
  • 1/2 cup pure maple syrup
  • 3/4 Tbsp. Sriracha Hot Chili Sauce
  • 2 Tbsp. cornstarch
  • 2 Tbsp. sesame seeds toasted
  • 1 1/2 limes
  • 2 Tbsp. sesame oil
  • 4 avocados, chopped

Steps

  1. After chopping the vegetabes, cook the noodles according to the directions on the package. Drain noodles and return to pot.
  2. As the noodles cook, make the sauce. Add soy sauce, maple syrup, hot sauce, and corn starch to a small bowl. Whisk until combined.
  3. Pour the sauce into the cooked noodles and stir until the sauce covers the noodles and thickens.
  4. Mix in green onion, cilantro, carrots, sesame seeds and squeeze of lime juice.
  5. Stir in sesame seed oil. Serve with avocado on top.

Noodles can be eaten warm or cold. Broccoli sprouts are a good add-in.

Adapted from Martin, Shane. “5-Minute Spicy Asian Noodle Bowl.” Shane and Simple. 4 Aug., 2020 . Modified: Jan. 20, 2024, https://shaneandsimple.com/5-minute-spicy-asian-noodles/

Nutrition per 2-cup serving (1 of 4 servings):

  • Calories: ~700 kcal
  • Sugar: ~20 g
  • Sodium: ~800 mg
  • Fat: ~36 g
  • Carbohydrates: ~88 g
  • Protein: ~19 g
  • Cholesterol: 0 mg

Spinach Pasta Salad

Ingredients

  • 7 ounces of cooked farfalle pasta
  • 1/3 cup olive oil
  • 1 1/2 lemon juiced
  • 3 garlic cloves, chopped
  • 3/4 teaspoon
  • 3/4 teaspoon black pepper
  • 1/4 cup chopped fresh rosemary or 1 tsp. dried rosemary
  • 5 cups of baby spinach
  • 1/4 red onion sliced thinly
  • 15-20 cherry tomatoes (halved)
  • 1/4 cup chopped black olives
  • 1/4 cup Follow Your Heart Vegan Feta Crumbles
  • Salt to taste

Steps

  1. Prepare pasta, drain and return to pot to cool.
  2. For dressing mix well in a small bowl, oil, lemon juice, garlic, and pepper.
  3. Add rosemary, spinach, onion, cherry tomatoes, and dressing to pasta and mix well.
  4. Add black olives, vegan feta cheese and mix well.

Adapted from “Rich and Delish”.

Bob’s Nutrient Dense Salad

Ingredients

  • One bag of spring mix
  • 1 cup of baby spinach and arugula mix
  • 1 cup mushrooms
  • 2 tomatoes
  • 1/4 cucumber
  • 1/2 green pepper
  • 1/4 onion
  • 1/2 cup broccoli
  • 1 apple
  • 1 orange
  • 1/2 cup blueberries
  • 1 can of kidney beans with liquid
  • 1 cup frozen peas
  • 6 tablespoons Apple Cider Vinegar
  • 1 tablespoon chia seeds
  • 1/4 cup walnuts

Steps

  1. Chop all vegetables and fruits.
  2. In a large bowl, add greens, vegetables, fruits and remaining ingredients.
  3. Toss salad thoroughly.

The vinegar and the liquid from beans serves as a dressing. Optional salad dressing can be added.

Kristen’s Pasta Salad

Ingredients

  • 1 box tri-color rotini pasta
  • 1 diced carrot
  • 1 diced red pepper
  • ½ cup green olives, chopped
  • ½ cup black olives, chopped
  • 1/3 cup Jewel’s Marzetti Sweet Italian Dressing or low fat Italian with 1/2 teaspoon sugar
  • 1/4 teaspoon of turmeric
  • 1 teaspoon of Ground Rosemary Leaves
  • 1/4 teaspoon of black pepper
  •  1 1/2 tablespoon Trader Joe’s Everything but the Bagel Sesame Seasoning Blend

Steps

  1. In a large pot, bring to boil water and cook pasta for 10 minutes.
  2. Chop veggies by hand or in food processor (doing carrot first and adding remaining vegetables) and mix together in large bowl.
  3. Rinse and cool pasta and add veggies to bowl.
  4. Add dressing, turmeric, rosemary leaves, pepper, seasoning blend and mix well.

Optional add-ins: chopped cucumber, tomatoes, or walnuts

NutrientAmount
Calories per 1 cup~215–225 kcal
Protein~6 g
Carbohydrates~29–30 g
Dietary Fiber~2 g
Sugars~2 g
Fat~8 g
Saturated Fat~1 g
Sodium~350–400 mg

May be served over spring mix lettuce.

Nicole’s Chickpea Salad

Ingredients

  • 3 garlic cloves, cut into halves
  • 3 green onions, cut into thirds
  • 1 cup flat-leaf parsley, remove longer stems
  • 4 1/2 tsp. dried basil
  • 1/4 tsp. sea salt or 1 tsp. Benson’s Salt Free Seasoning
  • 1/2 tsp. of pepper
  • Juice of 1 lemon
  • 3 cans chickpeas, drained and rinsed (or northern beans for a smoother texture)
  • 1/2 cup Follow Your Heart Origina Oil Vegenaise

Steps

  1. Chop garlic in a food processor. Add green onion and pulse until roughly chopped. Add parsley and chop.
  2. Add basil, salt, seasoning, pepper, lemon, chickpeas and pulse until just becoming chunky.
  3. Add veganaise and pulse until blended but still chunky.

Serve on spring lettuce, sliced tomatoes, veggies or your favorite bread.

Northern beans can be substituted, using a little less Vegenaise.

Adapted from “Nicole’s Kitchen”.

Salad Greens With Spiced Pecans

Ingredients

  • 1 cup pecan halves
  • 1 tablespoon Earth Balance Butter
  • 1/1/2 tablespoons of brown sugar
  • 1 tablespoons water
  • ½ teaspoons of cumin
  • ½ teaspoons of cinnamon
  • Pinch of cayenne pepper
  • 2 bags of spring mix lettuce
  • 2  tomatoes chopped
  • 2 oranges  peeled and chopped
  • 1/2 cup Follow Your Heart Vegan Feta Crumbles
  • Vegan raspberry vinaigrette

Steps

  1. Heat pecans in a dry skillet over medium heat until they begin to toast, stirring frequently.
  2. Add Earth Balance and cook about one minute, stirring, until nuts darken.
  3. Add brown sugar , water, cumin, cinnamon and cayenne pepper, stirring until sauce thickens and nuts are glazed.
  4. Remove pecans from heat and place on waxed paper.
  5. In a salad bowl mix together lettuce, pecans, tomatoes, oranges, vegan feta
  6. Add dressing and toss to coat.

Adapted recipe from the American Diabetes Association

Barbara’s Quinoa Salad

Ingredients

  • 1 Tbsp. olive oil
  •  1 Tbsp. minced garlic
  •  1/3 cup chopped onion
  • 1 cup quinoa
  •  2 cups vegetable broth
  •  1 chopped avocado
  •  2 chopped tomatoes, about 1 cup
  •  4 cups of baby spinach, torn into bite size pieces 
  • 1/3 cup Aldi Earth Grown Vegan Feta Crumbles
  • 1 tsp. Benson’s Salt Free Table Tasty


Steps

1. Cook garlic and onion in olive oil, about 3 min. 

2. Add dry quinoa and stir constantly for 3 min. 

3. Stir in  broth, cover and cook for 15-20 min. on medium low heat until liquid is absorbed.

4. Remove from heat and let stand for 5 min. 

5. Remove lid and stir in avocado, tomato, spinach, cheese and Benson’s Table Tasty.

Annie’s Herbed Orzo

To prepare ahead of time, chop scallions, red onion and cucumber the night before.

Ingredients

  • 1 lb. of orzo
  • 3/4 cup olive oil
  • 1 1/4 tsp. kosher salt and 1/4 tsp. freshly ground black pepper
  • 3/4 cup freshly squeezed lemon juice (4 lemons)
  • 1 cup minced scallions, white and green parts
  • 1/3 cup small-diced red onion 
  • 1 cup chopped fresh dill
  • 1 cup chopped fresh flat-leaf parsley
  • 1 cup medium cucumber, unpeeled, seeded and diced
  • 3/4 cup Follow Your Heart Vegan Feta Crumbles

Steps

1. Fill a large pot with water and bring the water to a boil. Add the orzo and cook for 8 minutes, stirring occasionally, until it’s cooked al dente. Add 1 cup cold water to pot and drain and pour into a large bowl.

2. Whisk together the lemon juice, olive oil, salt, and pepper. Pour over the hot pasta and stir well.

3. Add the scallions, red onion, dill, and parsley (can be chopped in a food processor).

4. Add cucumber and vegan feta. Toss well. 

5. Serve at room temperature or refrigerate.