Warm Salad of Mustard Greens and Black-Eyed Peas

Kale is awesome of course, but if you've overdosed on this vegan superstar, try other leafy greens for a little variety. I very rarely buy mustard greens, so they were a nice change of pace in this warm salad. Mustard greens are loaded with folate, and they'll still have strong flavor and great texture even after wilting.

Ingredients:

• 2 chopped Lightlife bacon slices
• Cooking spray
• 12 cups torn mustard greens
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/2 cup chopped green onions
• 2 teaspoons caraway seeds
• 3 minced garlic cloves
• 1 seeded and chopped jalapeno pepper
• 1 (16-ounce) rinsed and drained can black-eyed peas
• 1/4 cup balsamic vinegar

1. Cook the bacon in a large skillet coated with cooking spray over medium heat until crispy - about 5 to 6 minutes.  Remove from the pan.

2. Recoat the skillet with cooking spray and add the mustard greens; cook for 4 minutes, until the greens wilt.

3. Combine the wilted greens in a large bowl with the salt and black pepper; set aside.

4. Heat the olive oil in the pan, and add the green onions, caraway seeds, garlic, and jalapeno; cook for 1 minute.

5. Add the black-eyed peas and cook for 1 minute.  Stir in the balsamic vinegar and bring to a boil.

6. Once boiling, remove from heat and add the black-eyed pea mixture to the greens.  Sprinkle with the chopped bacon.

Nutrition Info:
4 servings (3/4 cup), Calories 168

Tasting Notes:
At first bite, I felt that the balsamic was too strong. But as I continued eating, I decided it needs to be exactly as is, in order to stand up to the pungent and strongly-flavored mustard greens.  The black-eyed peas felt a little bland, but at the same time that meant they provided a nice, neutral background for the greens. I loved the caraway flavor, but I would add another bacon slice or two and leave out the jalapeno next time. 

Rating:
3.5

Chicken-Fruit Salad

The mix of savory vegan chicken strips (Beyond Meat or Gardein both work well here) and sweet fruit makes this a different and fun salad. You can make the dressing ahead of time (up to a week), and refrigerate until ready to dress the salad.

Ingredients:
For the dressing:

• 1/3 cup agave nectar
• 1/4 cup red wine vinegar*
• 1/4 cup plain non-dairy yogurt
• 1 tablespoon Dijon mustard
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

For the salad:

• 1 (10-ounce) package Italian-blend salad greens
• 2 cups grilled vegan chicken strips
• 1 cup blueberries
• 1 cup quartered strawberries
• 1 cup sliced banana
• 1 cup peeled and sliced kiwifruit
• 2 tablespoons toasted pine nuts**
• 1 ounce prepared vegan herbed goat cheese***

1. To prepare the dressing, combine all ingredients listed under 'Dressing' and whisk well to combine.

Note: If you prefer to use this dressing with a different salad, stop reading right here. The recipe yields 3/4 cup, enough for 4 servings (3 tablespoons) of 120 calories each.

2. To prepare the salad, arrange about 1 and 1/2 cups salad greens on each of 4 plates.

3. Divide the chicken, blueberries, strawberries, banana, kiwi, pine nuts, and prepared goat cheese evenly among the plates.

4. Top each serving with 3 tablespoons dressing.

For a quick midday meal or brunch, try serving with poppy seed muffins - I love the ones from Everyday Gourmet, a 100% vegan bakery.

*If you prefer to play up the fruit theme even more, use raspberry vinegar in place of the red wine vinegar

**Toast the pine nuts in a small skillet over medium heat for 4 to 5 minutes. Shake or stir frequently, so the nuts don't burn.

***To prepare the goat cheese, combine 1 ounce crumbled Veg Cuisine Mediterranean Herb feta, 1 and 1/2 teaspoons vegan cream cheese, 1 and 1/2 teaspoons vegan mayonnaise, and a splash of lemon juice. Mash with a fork until well blended.

Nutrition Info:
4 servings (1 portion), Calories 332

Tasting Notes:
Take note: the dressing is sweet. However, that makes it a perfect foil to the bitterness of Italian greens (like radicchio), but I'd recommend caution if employing the dressing elsewhere. The salad is full of delightful tidbits (that feels the best way to describe it), my favorites being the blueberries, toasted nuts, and bananas. I'd definitely add more chicken per serving, to make this a heartier entree portion, and also just crumble vegan feta over the top next time instead of taking the extra step to prepare vegan goat cheese.

Rating: 
3.5

Barley, Beet, and Feta Salad

Fall is when I switch back to cooking with root veggies that come out of the earth - peppery turnips, earthy rutabaga, and one of my favorites - beets. You can make all the separate components of this dish ahead of time, and toss together just before serving, making it ideal for busy nights. It's equally yummy warm or cold, and is definitely hearty enough to be your main course.

Ingredients:

• 1 pound beets
• 4 cups vegan chicken broth (such as Imagine)
• 1 and 1/2 cups uncooked pearl barley
• 2 cups trimmed arugula
• 1/4 cup chopped and toasted walnuts*
• 4 ounces crumbled vegan feta (such as Veg Cuisine)
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 2 teaspoons fennel seeds
• 3 minced garlic cloves

1. Trim the beets, leaving the root and 1 inch of the stem on each. Scrub with a brush and place in a saucepan; cover with water.  Bring to a boil, then cover, reduce heat, and simmer for 35 minutes.  Drain and rinse the beets with cold water; let cool.  Trim off the roots, rub off the skins, and cut each beet into 1/4-inch wide wedges.

Note: I recommend rubbing off the skins in a colander under running water. You'll minimize the pink stains in your kitchen (and on your hands!) that way.

2. Meanwhile, bring the broth to a boil, and add the barley.  Cover, reduce heat, and simmer for 40 minutes.  Remove from heat and let cool.

-

Note: Don't worry if there's a little bit of broth still in the pot after 40 minutes; the rest will absorb while the barley cools.

3. In a large bowl, combine the barley, arugula, walnuts, and feta.

4. In a small bowl, mix together the balsamic, olive oil, fennel seeds, and garlic.  Pour the vinegar mixture over the barley mixture, tossing to coat.

5. Spoon about 1 and 1/3 cups barley mixture onto each of 6 plates, and top each serving with about 1/2 cup beets.

*Toast the walnuts in a small skillet over medium heat for about 5 minutes - you'll know they're done when they smell toasty! Stir or shake the pan frequently to prevent the nuts from burning.

Nutrition Info:
6 servings (1 and 1/3 cups barley mixture, about 1/2 cup beets), Calories 403

Tasting Notes:
Loved this - salty feta, tender barley, and peppery arugula in every bite. There was just a tad too much balsamic and garlic in the dressing, but the fennel seeds are a surprising and delicious addition. Honestly if you're pressed for time, this would be just fine without the beets. However, they do add a wonderful elegance to the presentation. I'd chop the beets into bite-sized cubes next time though, so that after plating they'll easily mix into the rest of the salad (yes, inevitably staining the whole thing pink, but at that point, it won't matter).

Rating:
4

Uruguayan Bean Salad

South American cuisine is a bit of a mystery to me. Aside from knowing they eat a lot of steak in Argentina, and having sampled cocktails like the pisco sour or caipirinha, I know almost nothing about a "typical" cuisine from many South American countries. When I spotted this salad, it jumped out at me because I had a couple cans of fava beans at home, and the simplicity of it sounded perfect for capping off a busy day.  If you don't have fava beans, try it with kidney or pinto beans.

Ingredients:

• 3 cups rinsed and drained canned fava beans
• 1 cup seeded and chopped tomato
• 3/4 cup finely chopped onion
• 1/4 cup chopped flat-leaf parsley
• 3 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt

1. In a large bowl, combine all of the ingredients, tossing gently.

I served with cornbread (made from a mix, easy peasy) and Gardein's beefless strips.

Nutrition Info:
6 servings (2/3 cup), Calories 167

Tasting Notes:
The oregano and parsley pair so wonderfully together, making me think you could make this more like a tabbouleh, with loads more fresh parsley, and the fava beans would take the place of the bulgur. Fava beans have a great meaty texture, and so this salad is a nice showcase for them. Aside from the raw onion, which I wasn't wild about, I'd leave everything else the same.

Rating:
3.5

Fresh-from-the-Garden Vegetable Salad

Ok, I don't have a garden, seeing as how I'm in a New York City high rise. But I have a nearby farmers' market, which is the next best thing. Play around with different veggies in this recipe, depending on what you grow or what looks freshest.

Ingredients:

• 4 quarts water
• 12 ounces green beans
• 12 ounces carrots
• 1 tablespoon vegan sugar
• 2 tablespoons cider vinegar
• 2 tablespoons Dijon mustard
• 1 tablespoon canola oil
• 3/4 teaspoon salt
• 1 cup yellow bell pepper strips
• 1/4 cup finely chopped onion

1. Bring the water to a boil in an 8-quart stockpot.  Trim the beans and add to the pot; cook for 1 minute.  Cut the carrots into 3-and-1/2-inch long x 1/4-inch wide sticks.  Add to the pot and cook for 2 minutes.

2. Drain, then transfer the vegetables to ice water.  Let stand for 1 minute, then drain again.

3. In a large bowl, whisk together the sugar, cider vinegar, mustard, canola oil, and salt.  Add the beans, carrots, bell pepper, and onion, tossing to coat.

Nutrition Info:
6 servings (1 cup), Calories 84

Tasting Notes:
A good, all-purpose summer staple. Just the right touch of Dijon and sugar in the dressing, making for a nice coating over the vegetables. The carrots were absolutely perfect, but I would cook the green beans just a minute or two longer next time, and also add the yellow bell pepper to the pot for the last minute of boiling.

Rating: 
3

Barley "Pasta" Salad

This salad has all the flavors you love from summer pasta salads, but uses pearl barley as the base instead. You'll get more fiber than from pasta, and loads more iron and protein, making for a healthier choice at any of your upcoming summer get-togethers.

Ingredients:

• 2 cups water
• 1/2 cup uncooked pearl barley
• 2 tablespoons fresh-squeezed lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 2 cups finely chopped and seeded tomato
• 1 cup thinly sliced spinach
• 1/2 cup finely chopped green bell pepper
• 1/2 cup chopped, seeded, and peeled cucumber
• 1/2 cup diced Vegan Gourmet mozzarella
• 1/4 cup finely chopped pepperoncini peppers
• 2 teaspoons dried oregano

1. Bring the water to a boil in a saucepan, and add the barley.  Cover, reduce heat, and simmer for 45 minutes.  Drain and rinse with cold water; drain again.

Note: I recommend chopping the veggies while the barley is simmering, to streamline preparation.

2. Whisk together the lemon juice, olive oil, and salt in a large bowl.  Add the cooked barley and all the remaining ingredients, tossing to coat.

Lightly sweetened iced tea is the perfect way to wash it all down.

Nutrition Info:
5 servings (about 1 cup), Calories 153

Tasting Notes:
This is super delicious, even better than I was expecting. The barley provides a nice chewy, nutty background, and all of the veggies are fresh fresh fresh. Taking the time to finely chop everything makes this a bit like a hearty chopped chef's salad. I was torn between using fresh pepperoncini peppers or the kind sold in jars, and am glad I chose the latter, since it added just the right amount of brine/saltiness, and I think the salad would be a touch too bland otherwise. If you like oregano, this salad is definitely for you. The only change I'd make would be to crumble Veg Cuisine's feta on top next time, in place of the mozzarella.

Rating:
3.5

Apricot and Cherry Salad with Lime-Poppy Seed Vinaigrette

Stone fruits have a fleeting season, so make sure you're eating your peaches, nectarines, and apricots while the getting is good. Earlier in the month I used glazed apricots in a dessert, but this summer fruit salad is a savory - but equally delightful - application in which to use them.

Ingredients:
For the vinaigrette:

• 1/3 cup vegan sugar
• 3 tablespoons water
• 3 tablespoons fresh-squeezed lime juice
• 1 teaspoon salt
• 1 teaspoon dry mustard
• 2 tablespoons canola oil
• 1 tablespoon poppy seeds

For the salad:

• 6 cups trimmed watercress
• 4 cups sliced apricots
• 3 cups halved and pitted cherries*

1. To prepare the vinaigrette, combine the sugar, water, lime juice, salt, and mustard in a blender; process until combined.  Add the canola oil and poppy seeds and process until blended.

2. Arrange 1 cup watercress on each of 6 plates. Top each serving with 2/3 cup apricot slices and 1/2 cup cherries.

3. Drizzle 2 tablespoons vinaigrette over each salad.

*Use your cherry pitter folks, or this could take all night.

Nutrition Info:
6 servings (1 cup watercress, 2/3 cup apricots, 1/2 cup cherries, 2 tablespoons vinaigrette), Calories 184

Tasting Notes:
All that sugar in the dressing definitely makes it sweet, but it is surprisingly well tempered by the mustard and lime juice, for a pleasing overall taste. That said, you could safely decrease the sugar to 1/4 cup if you'd prefer to use less, and I don't think you'd miss much. Either way, the sweet dressing is perfect over the peppery watercress, so don't swap out another green. My apricots tonight were just so-so, but I had the sweetest most perfect cherries ever - who needs candy when fruit is this delish?

Rating:
4

Tomato-and-Mango Salad with Curry-Orange Vinaigrette

You can let the produce do pretty much all the talking in this vibrant summer salad. This isn't the time to buy dull hothouse tomatoes or unripe mangoes - pick the very best of each you can find.

Ingredients:

• 2 cups fresh-squeezed orange juice
• 1 tablespoon canola oil
• 1 teaspoon curry powder
• 1/8 teaspoon salt
• 3 medium tomatoes (about 1 and 1/2 pounds)
• 2 medium mangoes (about 2 pounds)
• 1 tablespoon thinly sliced mint

1. Place the orange juice in a saucepan and bring to a boil.  Reduce heat to medium and continue to cook anywhere from 25 to 50 minutes, until reduced to 1/2 cup. You'll know it's done when it becomes syrupy and thick.

2. Remove from heat and stir in the canola oil, curry powder, and salt.  Cool to room temperature.

3. To plate the salad, core the tomatoes and cut into 3/4-inch thick wedges.  Peel the mangoes, pit, and cut into 1/2-inch thick strips.  Divide the tomato and mango evenly among 6 salad plates.

4. Drizzle evenly with the dressing (about a tablespoon and a half per serving) and sprinkle with the mint.

Note: Pitting a mango perplexed me until I learned the pit is oblong, rather than round in the center like in peaches or plums. Cut the flesh away from the pit on either side, as shown, then cut into strips for the salad.

Nutrition Info:
6 servings (1 portion), Calories 181

Tasting Notes:
Tomatoes and mango, who knew? I can't think of any better way to express it except somehow the mango made the tomato taste tomato-ier, and the tomato enhanced the sweetness of the mango, for an exceptional and striking combination. The juice in the dressing condenses until thick and syrupy, for great sweet flavor accented by the toasty curry. A little nip of the dressing off a spoon made me think of dessert in an Indian restaurant, or the saffron-flavored kulfi I once veganized at home. Perfect for a summer afternoon or evening.

Rating:
3.5

Green and Yellow Bean Salad with Chunky Tomato Dressing and Feta

There's no time like summer for fresh green bean salads. The addition of wax beans and a tomato "dressing" keep this one visually interesting and different. If this recipe doesn't suit your tastes, check out my posts from last summer for Green Bean and Cherry Tomato Salad or, for a main dish, Chicken-Penne Salad with Green Beans.

Ingredients:

• 12 ounces trimmed wax beans
• 12 ounces trimmed green beans
• 2 cups chopped tomato
• 1 tablespoon sherry vinegar
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup thinly sliced fresh basil
• 1/2 cup crumbled vegan feta (such as Veg Cuisine)

1. Cook the wax and green beans in boiling water for 5 minutes, until crisp-tender.  Drain and rinse with cold water; set aside.

2. In a bowl, combine the tomato, vinegar, olive oil, salt, and black pepper.

3. Divide the beans evenly among 8 plates (about 3/4 cup per serving) and spoon 1/4 cup tomato mixture over each serving.

4. Sprinkle each serving with 1 tablespoon basil and 1 tablespoon feta.

Nutrition Info:
8 servings (3/4 cup beans, 1/4 cup tomato mixture, 1 tablespoon basil, 1 tablespoon feta), Calories 67

Tasting Notes:
Super fresh and summer-y. The tomato mixture is bursting with flavor, with just a nice light hint of the olive oil, and it's beautiful paired with the fresh basil and feta. The tomato juices and vinegar drizzle down onto the crisp-tender beans, which retained just the right crunch.  In sum, this recipe feels meant to be eaten al fresco on a warm summer evening.

Rating: 
3.5

Wild Rice-and-Quinoa Garden Salad

This salad - featuring two nutrition-packed superstar grains, wild rice and quinoa - can be made ahead, served chilled or at room temperature, and travels well. Oh, and did I mention it feeds a crowd? Needless to say, you might want to keep it in mind for the upcoming Memorial Day weekend.

Ingredients:

• 3 cups water, divided
• 1/2 cup uncooked wild rice
• 1 cup uncooked quinoa
• 1/2 cup thinly sliced green onions
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped, seeded, and peeled cucumber
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/2 teaspoon dried thyme
• 1/4 teaspoon dried rosemary
• 1/4 teaspoon black pepper
• 2 minced garlic cloves

1. In a saucepan, combine 1 cup water and the wild rice.  Bring to a boil.  Cover, reduce heat, and simmer for 40 minutes to 1 hour - the liquid should be all absorbed.  Set aside.

Note: I find wild rice absolutely stunning, the long dark grains so completely different from standard white rice. If you've never cooked with it, it's well worth a try, even though it takes longer to simmer than white or brown rice.

2. Meanwhile, combine the remaining 2 cups water with the quinoa in a second saucepan.  Bring to a boil. Cover, reduce heat, and simmer for 18 to 20 minutes, until the liquid is absorbed.  Remove from heat and fluff with a fork.

3. Combine the rice and quinoa in a large bowl with the green onions, bell pepper, and cucumber.

4. In a small bowl, whisk together the olive oil, balsamic, Dijon mustard, salt, thyme, rosemary, black pepper, and garlic.  Drizzle over the quinoa mixture and toss gently.

5. Cover and chill for at least 2 hours, then either serve chilled or bring back to room temperature.

Nutrition Info:
10 servings (1/2 cup), Calories 122

Tasting Notes:
The surprising element here was the rosemary. Although at first bite it felt out of place (I think of it as a winter herb), it actually gave an otherwise super-fresh salad a very earthy, woodsy undertone that was perfect with the tender wild rice, nutty quinoa, and vinaigrette. There was more olive oil in the dressing than I normally use, making this feel slightly indulgent too. Almost any veggies would be wonderful here, so play around. I'd definitely add fresh green peas and halved cherry or grape tomatoes next time. I personally preferred the salad at room temperature, so recommend removing it from the fridge about 20 to 30 minutes before serving time.

Rating:
3.5

Asparagus Salad with Beans and Feta

I love highlighting asparagus as soon as spring arrives, but unfortunately it felt out of place in an otherwise to-die-for sandwich I made earlier this month. This salad seemed a better platform to let the asparagus shine.

Ingredients:

• 3 cups (1-inch) diagonally cut asparagus
• 1 cup rinsed and drained canned cannellini beans
• 1/2 cup thinly sliced radishes
• 1/2 cup crumbled vegan feta (such as Veg Cuisine)
• 2 tablespoons thinly sliced green onions
• 2 teaspoons fresh-squeezed lemon juice
• 1 teaspoon chopped fresh mint
• 1 teaspoon olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

1. Steam the asparagus, covered, for 2 minutes, just until crisp-tender.

Note: You want cooked asparagus to be vibrant in color and still quite crisp, not mushy or dull-colored.

2. Rinse the asparagus with cold water and drain.  Combine in a bowl with the cannellini, radishes, feta, and green onions.

3. In a small bowl, whisk together the lemon juice, mint, olive oil, salt, and black pepper.

4. Pour the lemon juice mixture over the asparagus mixture and toss gently - be careful not to mush the soft beans and feta.

Nutrition Info:
4 servings (1 cup), Calories 150

Tasting Notes:
A very nice spring salad. Unlike a white bean salad I prepared last spring, in which greens and vegan shrimp overshadowed the produce, this version allows the crisp asparagus and radishes to take center stage. The mellow flavor of the beans was a nice contrast to the salty feta. The salad is only lightly dressed, so I would increase the vinaigrette, and definitely add more mint.

Rating:
3