Why You’ll Love This Roasted Bell Pepper Bean Salad

• Great to make ahead. This salad is hearty and holds up well fore meal prep. Use this bean salad during the week to build meals around or enjoy as a nourishing snack.
• Easy to customize. As always, I’ve suggested some swaps and tips to help make this salad best suit your palate.
• Nourishing. This salad is loaded with fiber, protein, iron, and antioxidants. It’s also a fun and flavorful way to up your veggie intake.

Key Ingredients and Substitutions

• Beans: I used my trusty combo of white beans and chickpeas, but feel free to use two of the same beans or swap with a different bean you prefer. This also works well with red kidney beans.
• Roasted Red Peppers: I used jarred roasted red peppers. Just drain well before using. If you prefer more crunch, swap with regular diced red bell pepper. You can also choose to replace with some halved cherry tomatoes.
• Cucumber: I used an English cucumber, but Persian cucumbers work just as well. Not a fan of cucumber? Try this with some julienned radishes.
• Capers: If you are not a fan of capers, feel free to leave them out. I
• Shallots: Interchange with some red onion if desired.
• Red Wine Vinegar: You can also swap with white wine vinegar or apple cider vinegar. If the vinegar comes off too strong for your liking, you can always balance it out with some more sweetener based on your preference.
• Jalapeños: To make them less spicy, feel free to remove the seeds and membranes before dicing up to add. To avoid spice altogether, swap with 1/2 a bell pepper of your preference.
• Herbs: I used a mix of dill and parsley. Feel free to add more or less of either herb based on your own preference.
• Maple Syrup: Since we are cooking the sauce in a pan, you can swap with 1-2 tsp of light brown sugar as a cost effective swap. When adding, stir well to melt down the sugar before removing from the heat.

How to Make This Roasted Bell Pepper Bean Salad with Fried Capers

Cut your cucumber in half lengthwise then place each half cut side down on a flat cutting board. With the flat side of your knife, smack down along the length of the cucumber until it splits. Slice the smashed cucumbers diagonally into 1/2 inch pieces. Transfer the cucumbers to a bowl and sprinkle with a generous pinch of salt. Toss the cucumbers and allow to sit for 15 minutes to drain.

As you wait, heat the oil in medium sauté pan over medium-low heat. When hot, add the capers and spread out evenly, so they have contact with the oil. Allow to cook in the oil for 6 minutes, stirring occasionally until the capers look crisp in texture. You may notice that some of them may burst open, and this is totally normal. Once crisp, transfer the capers to a paper towel lined plate and set aside.

To the same pan with the remaining oil, add the shallots and coriander with a pinch of salt and sauté for 2 minutes to soften. Add the jalapeños and garlic and continue to sauté for 3 minutes or until the garlic is cooked through.

Add the maple syrup, vinegar, and lemon zest and juice, then give everything a good stir. Remove from heat and set aside.

Now prepare the salad. Discard the liquid that has drained away from the cucumbers then add them to a large mixing bowl or storage container along with the chickpeas, cannellini beans, roasted bell peppers, dill, and parsley. Pour the mixture of shallots and dressing from the pan on top then toss together until evenly mixed.

When ready to serve, top with a sprinkle of the fried capers and enjoy with your favorite crusty bread (smearing with cream cheese is totally optional, but very enjoyable).

Expert Tips

• Let it marinate. This is the type of salad that is tastes better the longer it marinates. I recommend marinating for at least an hour to let the flavors mingle and absorb into the beans and veggies before enjoying it.
• Adjust the flavors based on your preference. Change up the beans based on what you like. Adjust and balance the level of tang, sweetness, and salt to fit your palate.
• Batch prep this salad to use throughout the week. You can use it as a main ingredient to build a full meal or use it as an additional side to meals to add protein and fiber to a meal.

Frequently Asked Questions

Make It Balanced

Prep and enjoy in advance to build meals around or to snack on. I often make a variation of a bean salad for the week to help make it easier to hit my protein and fiber goals. To keep it interesting, I’ll serve it a few different ways to keep it different enough without it feeling repetitive. Here are some ideas:

• Serve with a slice of crusty bread to mop up some of the dressing at the bottom
• Roll it up into a wrap with some greens
• Enjoy on top of a tostada
• Serve with some whole grain chips or crackers
• As part of a nourish bowl with your favorite grain like rice or quinoa
• Topped over a salad with some cubed avocado

More Bean Salad Recipes to Try

• Creamy Chipotle Bean Salad
• Marinated Sun-Dried Tomato Bean Salad
• Ginger Shallot Chopped Bean Salad
• Zesty Black Bean Rice Bowl with Lime Basil Sauce
• Southwest Chickpea Black Bean Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Marinated Roasted Bell Pepper Bean Salad with Fried Capers

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 15 minutes
• Total Time: 40 minutes
• Yield: 4-6 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A marinated roasted bell pepper bean salad topped with fried capers and tossed together with dill and lemon. Easy to make and packed with fiber and protein.

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Ingredients

• 1/2 English cucumber
• Kosher salt
• 3 tbsp avocado oil
• 1/4 cup capers, drained and pat dried with a paper towel
• 2 shallots, thinly sliced
• 1/2 tsp ground coriander
• 2 jalapeños, diced (seeds removed to reduce spice if desired)
• 4 cloves garlic, minced
• 1 tbsp maple syrup
• 1 tbsp red wine vinegar
• Juice and zest of 1 lemon
• 1, 15 oz can cannellini beans, drained and rinsed
• 1, 15 oz can chickpeas, drained and rinsed
• 1/2 cup jarred roasted bell peppers, drained well and diced
• 1/4 cup fresh dill, minced
• 1/4 cup fresh parsley leaves, minced

For serving, optional

• 3 slices of sourdough bread
• Plant-based cream cheese for smearing

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Instructions

1. Cut your cucumber in half lengthwise then place each half cut side down on a flat cutting board. With the flat side of your knife, smack down along the length of the cucumber until it splits. Slice the smashed cucumbers diagonally into 1/2 inch pieces. Transfer the cucumbers to a bowl and sprinkle with a generous pinch of salt. Toss the cucumbers and allow to sit for 15 minutes to drain.
2. As you wait, heat the oil in medium sauté pan over medium-low heat. When hot, add the capers and spread out evenly, so they have contact with the oil. Allow to cook in the oil for 6 minutes, stirring occasionally until the capers look crisp in texture. You may notice that some of them may burst open, and this is totally normal. Once crisp, transfer the capers to a paper towel lined plate and set aside.
3. To the same pan with the remaining oil, add the shallots and coriander with a pinch of salt and sauté for 2 minutes to soften. Add the jalapeños and garlic and continue to sauté for 3 minutes or until the garlic is cooked through.
4. Add the maple syrup, vinegar, and lemon zest and juice, then give everything a good stir. Remove from heat and set aside.
5. Now prepare the salad. Discard the liquid that has drained away from the cucumbers then add them to a large mixing bowl or storage container along with the chickpeas, cannellini beans, roasted bell peppers, dill, and parsley. Pour the mixture of shallots and dressing from the pan on top then toss together until evenly mixed.
6. When ready to serve, top with a sprinkle of the fried capers and enjoy with your favorite crusty bread (smearing with cream cheese is totally optional, but very enjoyable).

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Notes

Let it marinate. This is the type of salad that is tastes better the longer it marinates. I recommend marinating for at least an hour to let the flavors mingle and absorb into the beans and veggies before enjoying it.

Adjust the flavors based on your preference. Change up the beans based on what you like. Adjust and balance the level of tang, sweetness, and salt to fit your palate.

Batch prep this salad to use throughout the week. You can use it as a main ingredient to build a full meal or use it as an additional side to meals to add protein and fiber to a meal.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Marinated Roasted Bell Pepper Bean Salad with Fried Capers first appeared on Plant Based RD.

The post Marinated Roasted Bell Pepper Bean Salad with Fried Capers appeared first on Plant Based RD.

Why You’ll Love This Lemon Pepper Smashed Potato Salad

• Easy to prep meal for the oven. Everything cooks in the oven. The only thing you need to do while you wait is whisk together the dressing, which can be done all in one jar. Simple and quick cleanup!
• Packed with fiber. Between the potatoes, Brussels sprouts and edamame, this dish is loaded with fiber that may help with supporting both gut and heart health.
• The best cozy baked salad. Roasting vegetables until they’re caramelized, then smothering them in a delicious dressing for the ultimate comfort meal. A cozy, tasty way to get in more nourishing vegetables.

Key Ingredients and Substitutions

• Brussels Sprouts: Feel free to shred them yourself or use pre-shredded Brussels sprouts. Shredded cabbage also works great for this recipe.
• Potatoes: I used baby potatoes, but you can substitute with chopped sweet potatoes if you prefer. Not a fan of potatoes? Skip them and serve the roasted veggies over rice instead.
• Pepper: I used a combination of fresh cracked black pepper, white pepper, and red pepper flakes.
• Edamame: Our protein choice. If not a fan of edamame feel free to swap with a different protein you love. Try this with baked crispy tofu or opt for some baked chickpeas or white beans.
• Kale: For extra greens I used kale. Feel free to leave out completely if preferred.
• Shallot: You can also swap for some sliced red onion.
• Chives: I felt this worked really well in combination with the potatoes. Feel free to add dill or cilantro based on your preference.
• Lemon: Fresh is best, as you will need both the zest and juice for this recipe.
• Sweetener: I used a little sugar for the Brussels sprouts (completely optional) and agave to sweeten the dressing. Feel free to adjust the sweetness to your taste.

How to Make a Lemon Pepper Smashed Potato Salad

Preheat the oven to 425F and line 2 baking sheets with parchment paper.

Bring a large pot of water to a boil. Salt the water liberally with a generous pinch of salt, then add the potatoes and cook for 10 minutes or until fork-tender.

Drain the potatoes and transfer them to a baking sheet. Use a fork or a flat-bottom measuring cup to lightly smash the potatoes. Spread them out, making sure there is a little space between each. Drizzle with 1 1/2 tablespoon of oil, then generously sprinkle with salt and pepper. Bake on the bottom rack for 20 minutes. Flip the potatoes, then bake for another 10-15 minutes, until golden and crisp around the edges.

On the second tray, add the Brussels sprouts and shallots. Sprinkle with a generous pinch of salt and pepper. Drizzle with about 1 tablespoon of oil and toss to evenly coat. Bake on the middle rack for 15 minutes. Top the tray of Brussels sprouts with the shredded kale, then use tongs to toss everything together. Bake for another 5 minutes or until the kale has wilted.

While everything is baking, make the dressing. In a jar, combine the garlic, vinegar, black pepper, chili flakes, white pepper, mustard, lemon zest and juice, salt, maple syrup, and oil. Whisk or seal and shake vigorously until the dressing is creamy and has fully emulsified. Taste and adjust the acid, salt, or sweetness to your preference.

Transfer the crispy potatoes to the tray with the Brussels sprouts and kale. Top with the edamame, chives, and about one-third of the dressing. Toss everything until evenly mixed.

Divide the salad between bowls and drizzle with extra lemon pepper dressing as desired.

Expert Tips

• Make it easier. Use pre-shredded Brussels sprouts or swap them with shredded cabbage to save time on chopping. You can also use a shredding tool to make the job easier.
• Adjust the seasonings to your preference. I’m a big proponent of tasting as you go. Adjust the amount of pepper used to fit your taste. You can also adjust the flavors in your dressing after it’s been mixed. Taste and adjust with more vinegar, sweetener, or salt until the dressing is to your liking.
• Spread out your vegetables. Veggies will steam if too many of them are layered on top of each other when baking. Use a large sheet pan so you can spread the Brussels sprouts out enough to evenly roast.

Frequently Asked Questions

Make It Balanced

This meal is balanced as written. You get energy supporting carbs from the potatoes, fiber and protein from the edamame, and tons of antioxidants from the Brussels sprouts and kale. Feel free to alter the recipe based on your own preferences or use it as a side to enjoy with other higher protein options like tofu or seitan.

Another variation I enjoy to make involves replacing the baby potatoes with baked sweet potatoes. I’ll cut the potatoes in half, roast them cut side down with a little oil and roast at 425F for 30 minutes until the bottoms are caramelized. I’ll then stuff the roasted Brussels sprout mix into each half and enjoy drizzled with the dressing.

More Veggie Packed Bowls to Try

• Roasted Cabbage Slaw with Sweet Sesame Onions
• Lime Crunch Noodle Salad
• Crispy Shaved Brussels Sprout Salad with Cilantro Lime Dressing
• Chopped Kale Salad with Sweet Chili Almond Dressing
• Cilantro Lime Slaw Bowl with Roasted Sweet Potatoes

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Lemon Pepper Smashed Potato Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes
• Yield: 3 servings
• Category: Main Dish
• Method: Baking
• Cuisine: American
• Diet: Vegan

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Description

Easy, cozy Lemon Pepper Smashed Potato Salad packed with nourishing shredded Brussels sprouts, crispy potatoes, and a creamy lemon peppercorn dressing.

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Ingredients

Potato Salad

• 1 1/2 lb baby potatoes (mini red potatoes or baby Dutch yellow potatoes)
• 1 lb Brussels sprouts, trimmed and shredded
• 1 large shallot, sliced
• 2–3 tbsp avocado oil
• Kosher salt
• Fresh cracked black pepper
• 2 cups lacinato kale, stems removed and shredded
• 1 1/2 cups edamame, thawed or cooked according to package instructions
• 1/4 cup minced chives

Dressing

• 1 garlic clove, grated
• 1 tbsp white wine vinegar
• 1 1/2 tsp fresh cracked black pepper
• 1/2 tsp chili flakes (optional)
• 1/4 tsp fresh cracked white pepper
• 1 tsp Dijon mustard
• Zest and juice of 1 lemon
• 1/2 tsp kosher salt
• 2–3 tsp maple syrup
• 3 tbsp extra virgin olive oil

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Instructions

1. Preheat the oven to 425F and line 2 baking sheets with parchment paper.
2. Bring a large pot of water to a boil. Salt the water liberally with a generous pinch of salt, then add the potatoes and cook for 10 minutes or until fork-tender.
3. Drain the potatoes and transfer them to a baking sheet. Use a fork or a flat-bottom measuring cup to lightly smash the potatoes. Spread them out, making sure there is a little space between each. Drizzle with 1 1/2 tablespoon of oil, then generously sprinkle with salt and pepper. Bake on the bottom rack for 20 minutes. Flip the potatoes, then bake for another 10-15 minutes, until golden and crisp around the edges.
4. On the second tray, add the Brussels sprouts and shallots. Sprinkle with a generous pinch of salt and pepper. Drizzle with about 1 tablespoon of oil and toss to evenly coat. Bake on the middle rack for 15 minutes. Top the tray of Brussels sprouts with the shredded kale, then use tongs to toss everything together. Bake for another 5 minutes or until the kale has wilted.
5. While everything is baking, make the dressing. In a jar, combine the garlic, vinegar, black pepper, chili flakes, white pepper, mustard, lemon zest and juice, salt, maple syrup, and oil. Whisk or seal and shake vigorously until the dressing is creamy and has fully emulsified. Taste and adjust the acid, salt, or sweetness to your preference.
6. Transfer the crispy potatoes to the tray with the Brussels sprouts and kale. Top with the edamame, chives, and about one-third or more of the dressing. Toss everything until evenly mixed.
7. Divide the salad between bowls and drizzle with extra lemon pepper dressing as desired.

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Notes

Make it easier. Use pre-shredded Brussels sprouts or swap them with shredded cabbage to save time on chopping. You can also use a shredding tool to make the job easier.

Adjust the seasonings to your preference. I’m a big proponent of tasting as you go. Adjust the amount of pepper used to fit your taste. You can also adjust the flavors in your dressing after it’s been mixed. Taste and adjust with more vinegar, sweetener, or salt until the dressing is to your liking.

Spread out your vegetables. Veggies will steam if too many of them are layered on top of each other when baking. Use a large sheet pan so you can spread the Brussels sprouts out enough to evenly roast.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Lemon Pepper Smashed Potato Salad first appeared on Plant Based RD.

The post Lemon Pepper Smashed Potato Salad appeared first on Plant Based RD.

Why You’ll Love This Marinated Sun-dried Tomato Bean Salad

• Easy to customize. This salad is a blueprint with flavors that you can easily play around with. Feel free to use any of the tips below to make this salad taste the way you want it to.
• High fiber. We should all be striving to slowly increase the amount of fiber we’re consuming, especially since only 5% of the US population meets the daily fiber recommendation. Adding more beans is one way to help increase the average amount of fiber we need in a day.
• Great to make in advance. Comes together quickly and can be stored in the fridge to then be used to build fast meals around.

Key Ingredients and Substitutions

• Beans: I used a combination of cannellini beans and chickpeas. You can of course, change up the beans. Feel free to use just cannellini beans, just chickpeas, or even a mix of cannellini beans and red kidney beans. Use the combo that works best for your palate.
• Sun-Dried Tomatoes: This is the namesake of the recipe, so I highly recommend using them as written. I used the variety packed and jarred in oil. Mine were already julienned for convenience, but feel free to slice them yourself. If not a fan of sun-dried tomatoes, you can swap for good-quality olives, marinated artichoke hearts, or jarred roasted bell peppers.
• Onions: I used shallots specifically, but red onions or white onions can work really well here too.
• Scallions: You can swap for some minced chives instead.
• Capers: These add more complex flavors to this salad. They are similar to olives, so feel free to use a few olives in place of capers if you prefer. If you’re not a fan of capers, feel free to leave them out entirely.
• Herbs: I used fresh parsley, but fresh chives or dill can be used instead.
• Mustard: I used Dijon mustard specifically, but whole grain mustard works well too.
• Oil: Use good-quality extra virgin olive oil for the best flavor. If being mindful of oil content, feel free to swap with an equal amount of unsweetened plant-based yogurt.
• Lemon: Fresh lemon is needed, as you’ll need both the zest and juice.
• Avocado: This adds another layer of creaminess. You can replace it with 1–2 tbsp of extra mayo or leave it out entirely if you’re not a fan.

How to Make a Marinated Sun-dried Tomato Bean Salad

Fill a small bowl with ice cold water. Add the shallots to the bowl to soak while you prep the remainder of your ingredients. After 10 minutes, drain, rinse, pat dry and set aside.

Mince half the parsley and add it to a large mixing bowl along with the mayonnaise, oil, mustard, vinegar, caper brine, agave, oregano, red pepper, zest and juice of 1 lemon and a pinch of salt. Whisk to combine, taste and adjust salt to your preference.

Add the chickpeas, cannellini beans, sun-dried tomatoes, scallions, capers, shallots, avocado, a generous pinch of salt and fresh cracked black pepper to the bowl of dressing. Stir well to combine, making sure everything is evenly dressed.

Cover and chill your bean salad for at least 30 minutes before serving. To enjoy, toast up your favorite bread in a pan with a little oil then cut a clove of garlic in half and rub the cut end over the toast. Spoon a portion of the salad then use the bread to scoop it up and enjoy.

Expert Tips

• Ways to save time. Get sun-dried tomatoes that are already julienned in a jar. You can also prep your salad in the same bowl by mixing your dressing first, then adding the other salad components before mixing everything together. Alternatively, prep the salad in the container you plan to store it in to save on extra dishes.
• Reduce the sharpness of your shallot. Soak the sliced shallots in ice cold water for 5 minutes to remove their astringency. Drain, rinse, and pat dry before adding them to the salad.
• Adjust the flavors to your liking. Taste the salad after it’s mixed so you can adjust the flavors to suit your preference. I like to take a spoonful of the salad and use it as a canvas to adjust the flavors without messing with the whole dish. If I think I need more salt, I’ll add a pinch to the spoon and taste. The same goes for additional acid, sweetener, etc. Once you find what you are looking for, add more of that ingredient to your bowl as needed.

Frequently Asked Questions

Make It Balanced

Beans are a great source of protein, fiber and iron. To make this dish into a complete meal, consider serving the bean salad with some whole grain bread, crackers, or over your favorite grain for a balance of energy and fiber.

If you’d like to add more to this bean salad consider adding any of the following:

• Roasted Red Bell Pepper
• Cherry tomatoes
• Artichoke hearts
• Massaged Kale (thinly sliced kale rubbed with a little extra virgin olive oil, salt and a little lemon juice until it has softened significantly)
• Arugula

More Easy to Prep Meals

• Herby Avocado White Bean Salad
• Black Pepper Tofu Wrap
• Sticky Lemon Chickpea Pita Wrap
• Easy Baked Peanut Tofu
• Crispy Black Bean Tacos

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Marinated Sun-dried Tomato Bean Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 5 minutes
• Total Time: 25 minutes
• Yield: 4-6 servings
• Category: Salad
• Method: One Bowl
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Marinated Sun-Dried Tomato Bean Salad is rich in umami flavor and packed with filling fiber. An easy to make ahead option for quick and healthy meals.

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Ingredients

• 1 shallot, thinly sliced
• 1/2 cup fresh parsley
• 2 tbsp vegan mayonnaise
• 2 tbsp extra virgin olive oil
• 1 tbsp Dijon mustard
• 1 tbsp white wine vinegar
• 2 tsp of the brine from the jar of capers
• 1 tsp agave syrup
• 1 tsp dried oregano
• 1/2 tsp red pepper flakes
• Zest and juice of 1 lemon
• 1, 15 oz can chickpeas, drained and rinsed
• 1, 15 oz can cannellini beans, drained and rinsed
• 1/3 cup sun-dried tomatoes jarred in oil, julienned
• 2 scallions, thinly sliced
• 1 tbsp capers, minced
• 1 avocado, cubed
• Kosher salt, to taste
• Fresh cracked black pepper, to taste

For serving: Toasted sourdough or whole wheat bread rubbed with fresh garlic

Cook Mode Prevent your screen from going dark

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Instructions

1. Fill a small bowl with ice cold water. Add the shallots to the bowl to soak while you prep the remainder of your ingredients. After 10 minutes, drain, rinse, pat dry and set aside.
2. Mince half the parsley and add it to a large mixing bowl along with the mayonnaise, oil, mustard, vinegar, caper brine, agave, oregano, red pepper, zest and juice of 1 lemon and a pinch of salt. Whisk to combine, taste and adjust salt to your preference.
3. Add the chickpeas, cannellini beans, sun-dried tomatoes, scallions, capers, shallots, avocado, a generous pinch of salt and fresh cracked black pepper to the bowl of dressing. Stir well to combine, making sure everything is evenly dressed.
4. Cover and chill your bean salad for at least 30 minutes before serving. To enjoy, toast up your favorite bread in a pan with a little oil then cut a clove of garlic in half and rub the cut end over the toast. Spoon a portion of the salad then use the bread to scoop it up and enjoy.

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Notes

Ways to save time. Get sun-dried tomatoes that are already julienned in a jar. You can also prep your salad in the same bowl by mixing your dressing first, then adding the other salad components before mixing everything together. Alternatively, prep the salad in the container you plan to store it in to save on extra dishes.

Reduce the sharpness of your shallot. Soak the sliced shallots in ice cold water for 5 minutes to remove their astringency. Drain, rinse, and pat dry before adding them to the salad.

Adjust the flavors to your liking. Taste the salad after it’s mixed so you can adjust the flavors to suit your preference. I like to take a spoonful of the salad and use it as a canvas to adjust the flavors without messing with the whole dish. If I think I need more salt, I’ll add a pinch to the spoon and taste. The same goes for additional acid, sweetener, etc. Once you find what you are looking for, add more of that ingredient to your bowl as needed.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Marinated Sun-dried Tomato Bean Salad first appeared on Plant Based RD.

The post Marinated Sun-dried Tomato Bean Salad appeared first on Plant Based RD.

Why You’ll Love This Shredded Cauliflower and Squash Salad with Apple Butter Tahini Dressing

• Loaded with seasonal vegetables. Fall veggies are the best for roasting. I like to big batch roast them as they have hold up really well for leftovers. They are also super cheap to use, so if you are on a budget, this recipe is for you.
• More opportunity to properly season your veggies. Shaving, shredding or thinly sliced veggies creates more surface area for you to season your veggies appropriately for the best flavor.
• A nutrient packed bowl. Fall produce also happens to be very colorful, which is a good indicator of vital phytonutrients.

Key Ingredients and Substitutions

• Cauliflower: If not a fan of cauliflower, try swapping with some shredded cabbage or brussels sprouts instead.
• Squash: I used honeynut squash since it is in season. Feel free to swap with delicata squash, acorn squash, butternut squash or even sweet potato.
• Kale: I like to use Lacinato kale, but regular curly kale works too. Alternatively, try using arugula.
• Onion: I used red onions, but shallots or white onions can work really well here.
• Chickpeas: I used canned chickpeas that I drained and rinsed. When rinsing, make sure you rinse them really well as this will help reduce some of the carbohydrates that are associated with gas. If not a fan of chickpeas, try this with roasted lentils or butter beans.
• Tahini: A good quality tahini makes a big difference. I like to use the brand Alwadi.
• Apple Butter: You can typically find apple butter in the same section where you find jam in grocery stores. You can also get really good quality ones from farmers markets this time of year. Alternatively, feel free to use alternatives like pumpkin butter or even jams like fig jam.
• Seasonings: I used ginger, coriander, and and white pepper.
• Herbs: I used cilantro because I love cilantro, but this works super well with parsley or chives being substituted.

How to Make Shredded Cauliflower and Squash Salad with Apple Butter Tahini Dressing

Preheat the oven to 425F then prepare 3 baking trays with parchment paper.

Dry the chickpeas in a kitchen towel then place on a baking tray with 1 tbsp oil and 1/2 a tsp each of coriander and ginger with a pinch of salt and white pepper. Toss to coat then spread out in an even layer and bake for 20 minutes. Give the chickpeas a toss then roast for another 10 minutes then allow to completely cool.

To the second tray add the squash with 1/2 tsp each of coriander and five spice with a pinch of salt. Drizzle the squash with about 1 tbsp of oil then toss to coat, spreading the squash out evenly into a single layer. Roast for 15 minutes, flip then roast for an extra 5 minutes.

Cut the cauliflower into 1 inch florets or thinly slice the florets into 1/4 inch slabs. Place on the last baking tray with the onion, 1 tsp coriander and 1/2 tsp each ginger and garlic with a generous pinch of salt. Drizzle the tray with 1 1/2 tbsp oil then toss to coat (use additional oil as needed). Spread everything out into a single layer then roast for 20 minutes on the bottom rack. Flip then bake for an extra 10 minutes until charred around the edges.

While the veggies roast, add the kale to a bowl with the oil, lemon and a pinch of salt. Use clean hands to massage everything into the kale until it softens and turns a brighter green.

For the dressing, just add the tahini, apple butter, garlic, lemon, ginger, mustard, syrup, 1/4 tsp of salt and water. Whisk together until smooth, adding water as needed if you’d like your dressing thinner. Taste and adjust salt as needed.

Now assemble, transfer the squash to the tray of roasted cauliflower then top with the kale, cilantro, and sesame seeds then toss everything together with tongs. Serve the roasted veggie salad in a bowl or over a wrap and top with the chickpeas and a generous drizzle of the dressing.

Expert Tips

• Make this faster. What will take the longest is chopping by hand. However, you can end up using a mandoline or a veggie chopper to chop up your veggies with more efficiency. You can also choose to use pre-cut veggies like cauliflower florets and cubed squash to eliminate the need to chop all together.
• Cook it faster. Use the largest baking trays you have to fit as many veggies on your tray without overcrowding. This will allow everything to bake evenly, but quickly at the same time. Normally, I bake chickpeas on a smaller tray so I can fit it on the same rack as a different veggie I’m roasting (in this case I was able to fit it on the same rack as the squash that way I could roast all 3 trays at once. If you are unable to fit everything in the oven, feel free to roast your chickpeas in an airfryer if you have one available or start roasting the chickpeas first while you cut up your veggies.
• Adjust the sweetener. Apple butter is sweet (sometimes a little tangy depending on the apples used to make it). Feel free to adjust the amount of sweetener you add based on the natural sweetness of your apple butter.

Frequently Asked Questions

Make It Balanced

I’d be happy to eat these veggies topped with chickpeas and sauce as is. But if you feel you need a little more to fill you up, consider the following:

• Energy: Serve this salad over your favorite grain like rice, quinoa, or farro. Choosing quinoa or farro can also help add extra protein.
• Protein: As mentioned already, you can choose a protein rich grain like quinoa or farro to complement the chickpeas. Or serve this salad with a side of your favorite baked tofu or tempeh.

More Baked Salad Recipes

• Baked Shredded Brussels Sprout Salad with Smashed Potatoes
• Roasted Cabbage Salad with Maple Miso Dressing
• Roasted Potato Salad with BBQ Chickpeas
• Roasted Cauliflower Date Salad
• Garlic Sage Toasted Quinoa Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Shredded Cauliflower and Squash Salad with Apple Butter Tahini Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Total Time: 1 hour
• Yield: 3-4 servings
• Category: Main Dish
• Method: Roasting
• Cuisine: American
• Diet: Vegan

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Description

This shredded cauliflower and squash salad is topped with crispy ginger chickpeas and drizzled with a creamy apple butter tahini dressing. A complete, fiber packed and meal.

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Ingredients

Ingredients

Roasted Veggies

• Roasting spices: ground coriander, ginger, five spice, white pepper
• 1, 15 oz can chickpeas, drained and rinsed
• 1 honeynut squash, seeds removed and thinly sliced
• 1 head of cauliflower, cut into 1 inch florets then sliced into 1/4 inch slabs
• 1/2 medium red onion, thinly sliced
• Avocado oil
• Kosher salt

Massaged Kale

• 6 leaves of lacinato kale, stems removed and thinly sliced
• Juice of half a lemon
• 1 tsp avocado oil
• 1/4 cup cilantro or parsley
• 1 tbsp sesame seeds, optional

Apple Butter Tahini Dressing

• 1/4 cup tahini
• 2 tbsp apple butter
• 1 clove garlic, grated
• Juice of half a lemon
• 1/2 tsp ground ginger
• 1 tsp dijon mustard
• 1–2 tsp maple syrup, optional
• 3–4 tbsp water

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Instructions

1. Preheat the oven to 425F then prepare 3 baking trays with parchment paper.
2. Dry the chickpeas in a kitchen towel then place on a baking tray with 1 tbsp oil and 1/2 a tsp each of coriander and ginger with a pinch of salt and white pepper. Toss to coat then spread out in an even layer and bake for 20 minutes. Give the chickpeas a toss then roast for another 10 minutes then allow to completely cool.
3. To the second tray add the squash with 1/2 tsp each of coriander and five spice with a pinch of salt. Drizzle the squash with about 1 tbsp of oil then toss to coat, spreading the squash out evenly into a single layer. Roast for 15 minutes, flip then roast for an extra 5 minutes.
4. Cut the cauliflower into 1 inch florets or thinly slice the florets into 1/4 inch slabs. Place on the last baking tray with the onion, 1 tsp coriander and 1/2 tsp each ginger and garlic with a generous pinch of salt. Drizzle the tray with 1 1/2 tbsp oil then toss to coat (use additional oil as needed). Spread everything out into a single layer then roast for 20 minutes on the bottom rack. Flip then bake for an extra 10 minutes until charred around the edges.
5. While the veggies roast, add the kale to a bowl with the oil, lemon and a pinch of salt. Use clean hands to massage everything into the kale until it softens and turns a brighter green.
6. For the dressing, just add the tahini, apple butter, garlic, lemon, ginger, mustard, syrup, 1/4 tsp of salt and water. Whisk together until smooth, adding water as needed if you’d like your dressing thinner. Taste and adjust salt as needed.
7. Now assemble, transfer the squash to the tray of roasted cauliflower then top with the kale, cilantro, and sesame seeds then toss everything together with tongs. Serve the roasted veggie salad in a bowl or wrap and top with the chickpeas and a generous drizzle of the dressing.

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Notes

Make this faster. What will take the longest is chopping by hand. However, you can end up using a mandoline or a veggie chopper to chop up your veggies with more efficiency. You can also choose to use pre-cut veggies like cauliflower florets and cubed squash to eliminate the need to chop all together.

Cook it faster. Use the largest baking trays you have to fit as many veggies on your tray without overcrowding. This will allow everything to bake evenly, but quickly at the same time. Normally, I bake chickpeas on a smaller tray so I can fit it on the same rack as a different veggie I’m roasting (in this case I was able to fit it on the same rack as the squash that way I could roast all 3 trays at once. If you are unable to fit everything in the oven, feel free to roast your chickpeas in an airfryer if you have one available or start roasting the chickpeas first while you cut up your veggies.

Adjust the sweetener. Apple butter is sweet (sometimes a little tangy depending on the apples used to make it). Feel free to adjust the amount of sweetener you add based on the natural sweetness of your apple butter.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Shredded Cauliflower and Squash Salad with Apple Butter Tahini Dressing first appeared on Plant Based RD.

The post Shredded Cauliflower and Squash Salad with Apple Butter Tahini Dressing appeared first on Plant Based RD.

The last of my zucchini. It’s been a good year and I will miss some of my favorite summer produce. So let’s enjoy one last good summery bean salad before we make these more cozy, shall we?

Why You’ll Love This Caramelized Lemon and Zucchini Bean Salad

• Great way to add additional fiber and protein to any meal. Build around it into a meal or serve as a side to help add more fiber and protein to your meals throughout the day.
• Prep ahead of time. This salad can be made at the start of the week and gets better in flavor as the beans and zucchini marinate in the dressing.
• Customize to your taste. Not a fan of a specific ingredient? Check some of the food swaps included below.

Key Ingredients and Substitutions

• Lemons: Fresh lemon is best as you will need the zest and juice for the dressing.
• Zucchini: I love how well the zucchini holds up in this salad, but feel free to swap for something like Persian cucumber or roasted bell peppers if desired.
• Beans: I used a combination of chickpeas and white beans, but you can swap for your favorite bean combo here.
• Peppers: I used a spicy red pepper in this, but you can use any type of bell pepper can work here if you want something that isn’t spicy.
• Onion: I used a red onion, but shallots, white onion or scallions can work in this salad too.
• Dates: I used medjool dates for this, but this can work well with dried figs or apricots.
• Herbs: I used a mix of parsley and cilantro, but feel free to use what you prefer. For example, if you can’t tolerate cilantro, swap the cilantro for dill or chives.
• Garlic: Fresh garlic is a must.
• Miso Paste: I used yellow miso, but white miso works too. This will help to bring out the umami flavors in our dressing. You can omit if you are unable to find it.
• Vinegar: I used white wine vinegar, but apple cider vinegar or rice vinegar can work in this dressing too.

How to Make a Caramelized Lemon and Zucchini Bean Salad

Add the red onion to a bowl of cold water and allow to soak for 5 minutes. Drain and pat dry then set to the side.

To a small saute pan over medium low heat add a teaspoon of oil. When hot add the garlic. Sauté the garlic in the oil for about 1-2 minutes or until the edges are golden and the garlic is fragrant then transfer to a blender cup.

Zest the whole lemon into the blender cup then cut the lemon in half. To the same pan, add the lemons cut side down. Allow to cook undisturbed for 5-6 minutes or until the bottoms have browned and caramelized. Transfer the lemons back to the cutting board and allow to cool for 5 minutes.

To the blender cup, squeeze in the lemon juice from the caramelized lemon then add the maple syrup, vinegar, miso, salt and remaining oil. Blend the dressing until it thickens and becomes creamy. Add the cilantro and black pepper and give a quick pulse with the blender to mix it into the dressing. Do not over blend! Adjust salt or sweetener as needed.

To a large mixing bowl add the beans, onions, zucchini, dates, pepper, and parsley and sprinkle with a pinch of salt. Pour the dressing over the salad and toss to fully coat. Cover and allow to marinate in the fridge for at least 1 hour. Before serving, give the bean salad a generous toss.

Enjoy this as a wrap by heating a pita, then smearing it with cream cheese then topping it with greens and a few spoons of the salad. Drizzle with leftover dressing from the bowl, wrap, and enjoy.

Expert Tips

• If you are feeling lazy, skip caramelizing the lemon. Just note that the flavor of the dressing will change. I would also recommend using 1 clove of garlic instead of 3 and grating it into the dressing.
• Season well throughout. For the best flavors, make sure you are using a enough salt. Salt is what brings out the flavors in spices and herbs, so make sure to layer in a sprinkle of salt as you are building your salad base. This will help with preventing your salad from tasting bland.
• Let it marinate. This salad is best when marinated for at least an hour before enjoying. After it sits in the dressing, make sure to give it a really good mix before serving.

Frequently Asked Questions

Make it a Full Meal

There are multiple ways to serve this bean salad and use as a base for a full meal. My favorite ways to serve is tucked into a wrap with extra lettuce and smeared with cream cheese. Here are some additional ideas:

• Used as a side with any main meal
• Served generously over a serving of quinoa
• Enjoy as a dip with some whole grain chips

More Bean Salads to Try

• Creamy Chipotle Bean Salad
• Marinated Onion Bean Salad
• Grilled Veggie Bean Salad with Maple Dijon Dressing
• Ginger Shallot Chopped Bean Salad
• Crispy Shaved Brussels Sprout Salad with Cilantro Lime Dressing

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Caramelized Lemon and Zucchini Bean Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 20 minutes
• Marinating Time: 60 minutes
• Cook Time: 10 minutes
• Total Time: 1 hour 30 minutes
• Yield: 4-6 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A Caramelized Lemon and Zucchini Bean Salad to help use up the last of your zucchini. Easy to make and great to prep ahead for more protein and fiber packed meals.

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Ingredients

Caramelized Lemon Dressing

• 3 tbsp extra virgin olive oil, plus 2 tsp for cooking
• 3 cloves of garlic, smashed
• 1 large lemon
• 1 tbsp white wine vinegar
• 1–2 tbsp maple syrup
• 1/2 tsp yellow miso paste
• 1/2 tsp kosher salt, plus more to taste as needed
• Pinch of white pepper
• 3 tbsp fresh cilantro, minced

Salad Base

• 1/2 medium red onion, thinly sliced
• 1, 15 oz can chickpeas, drained and rinsed
• 1, 15 oz can cannellini beans, drained and rinsed
• 1 medium zucchini, thinly sliced into half moons
• 4 medjool dates, diced
• 1 fresno pepper, thinly sliced
• 1/4 cup fresh parsley leaves, minced

For serving: vegan cream cheese, lettuce, whole grain wraps

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Instructions

1. Add the red onion to a bowl of cold water and allow to soak for 5 minutes. Drain and pat dry then set to the side.
2. To a small saute pan over medium low heat add a teaspoon of oil. When hot add the garlic. Sauté the garlic in the oil for about 1-2 minutes or until the edges are golden and the garlic is fragrant then transfer to a blender cup.
3. Zest the whole lemon into the blender cup then cut the lemon in half. To the same pan, add the lemons cut side down. Allow to cook undisturbed for 5-6 minutes or until the bottoms have browned and caramelized. Transfer the lemons back to the cutting board and allow to cool for 5 minutes.
4. To the blender cup, squeeze in the lemon juice from the caramelized lemon then add the maple syrup, vinegar, miso, salt and remaining oil. Blend the dressing until it thickens and becomes creamy. Add the cilantro and black pepper and give a quick pulse with the blender to mix it into the dressing. Do not over blend! Adjust salt or sweetener as needed.
5. To a large mixing bowl add the beans, onions, zucchini, dates, pepper, and parsley and sprinkle with a pinch of salt. Pour the dressing over the salad and toss to fully coat. Cover and allow to marinate in the fridge for at least 1 hour. Before serving, give the bean salad a generous toss.
6. Enjoy this as a wrap by heating a pita, then smearing it with cream cheese then topping it with greens and a few spoons of the salad. Drizzle with leftover dressing from the bowl, wrap, and enjoy.

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This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Caramelized Lemon and Zucchini Bean Salad first appeared on Plant Based RD.

The post Caramelized Lemon and Zucchini Bean Salad appeared first on Plant Based RD.

Why You’ll Love This Ginger Shallot Chopped Bean Salad

• Easy to customize to your needs. Adjust the flavors, spice, and veggies to your liking using any of the suggested swaps below.
• Packed with fiber. Using both the vegetables, beans and avocado in combination bumps up the fiber and satisfaction of this meal.
• Great to meal prep. Make the bean salad ahead of the week and use as an easy addition to any meals to help boost the nutrition.

Key Ingredients and Substitutions

• Beans: I used a combination of edamame and white beans. Feel free to swap in other beans like chickpeas based on your own preference. You can also use all edamame or all white beans.
• Cucumbers: I used Persian cucumbers, but feel free to use English cucumbers if desired. Raw zucchini is a great alternative.
• Radishes: While you don’t see them in the final image/recipe for this post, I’ve made this salad again recently using some radishes and enjoyed the additional crunch they added.
• Jalapeno: Feel free deseed to help reduce the spice. You can also swap for some regular bell pepper if desired or omit if really sensitive to spice.
• Avocado: Totally optional, but helps add a nice creamy element to this salad.
• Shallot: Shallot is a milder onion. You can use red or white onion as needed or feel free to add some spring onions instead.
• Cilantro: I do realize that not everyone likes cilantro, so if you need a suitable swap I would recommend either trying parsley or if you have it available to you some Thai basil.
• Garlic: Fresh is best for this dish.
• Ginger: Fresh ginger is best, but you can sub in some ginger powder to your taste preference. Start with 1/2 tsp and add more as needed.
• Extra virgin olive oil: Good quality oils will lend good flavor to this salad dressing.
• Lemon: Fresh lemon is best.
• Mustard: Dijon mustard is preferred, other mustards can be very powerful in taste, so try not to swap this one if possible.

How to Make a Ginger Shallot Chopped Bean Salad

To a large mixing bowl add the edamame, white beans, cucumbers, radishes, jalapeno, scallions, cilantro, and sesame seeds.

Place the diced shallot in a bowl with cold water and soak for 5 minutes. Drain, rinse, and pat dry then add to a jar with a generous pinch of salt, ginger, garlic, lemon zest and juice, vinegar and mustard and allow to marinate for 5 minutes. Add in the maple syrup and oil, then seal the jar and shake vigorously until the dressing has emulsified. Alternatively, feel free to whisk vigorously in a large bowl or blend in a food processor until the dressing is fully emulsified.

Pour the dressing over the bean mix and toss to combine. Store the bean mix in the fridge for at least 30 minutes before enjoying.

To make into lettuce cups, lay a few leaves of butter lettuce on a plate then stir in the avocado into the bean salad. Add a spoon of rice to the center of each leaf then top with 1-2 spoons of the bean salad. Use any of the residual dressing in the container to drizzle on top before enjoying.

Expert Tips

• Tone down the sharpness of the shallot by soaking in water. Place the diced shallots in a bowl with cold water for 5 minutes. Drain and rinse well in a colander, then pat dry before making the dressing. The water helps to draw off some of the astringency from the onion.
• For less spice, deseed and devein your jalapeño. Remove the seeds removes the spicy component of the jalapeño, which will reduce the spice of the pepper overall.
• Adjust the ingredients to your liking or to what you have available to you. Not a fan of cucumbers, you can swap for raw zucchini. Feel free to change up the beans or use two of the same based on your preference. Don’t like cilantro? Just swap with a different herb.

Frequently Asked Questions

How to Serve

As always, bean salads can be used as a side to help boost the fiber and protein in a main meal. They also work well tucked into wraps. For a nice gluten-free alternative, I love to use this salad to make lettuce leave cups.

Use butter lettuce or green leaf lettuce as the wrap base then stuff with a spoonful of rice and top with 1-2 spoons of the chopped bean salad.

More Summer Bean Salad Recipes to Try

• Mango Chickpea Salad
• Grilled Veggie Bean Salad with Maple Dijon Dressing
• Southwest Chickpea Black Bean Salad
• Charred Corn Couscous Salad with Lime Basil Dressing
• Spinach Artichoke White Bean Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Ginger Shallot Chopped Bean Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 0 minutes
• Total Time: 20 minutes
• Yield: 5 servings
• Category: Salad
• Method: No Cook
• Cuisine: American
• Diet: Vegan

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Description

This Ginger Shallot Chopped Bean Salad is easy to prep and a great bright and zingy addition to any main meal. Dressed in a sweet spiced ginger shallot vinaigrette to make every bite just as addicting as ever.

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Ingredients

• 1 1/2 cups frozen edamame, thawed
• 1, 15 oz can cannellini beans, drained and rinsed
• 3 Persian cucumbers, diced
• 1 jalapeño, thinly sliced (deseed to make less spicy)
• 2 scallions, thinly sliced
• 1/3 cup cilantro leaves, minced
• 1 tbsp toasted sesame seeds (optional)
• 1 avocado, diced

Ginger Shallot Vinagrette

• 1 small shallot, finely minced (about 3 tbsp)
• 1 tbsp fresh ginger, grated
• 1 clove garlic, grated
• Juice and zest of 1 lemon
• 1 tsp rice vinegar
• 1 tsp dijon mustard
• 1 tbsp maple syrup
• 3 tbsp extra virgin olive oil
• Kosher salt

For serving: Butter lettuce, cooked white rice

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Instructions

1. To a large mixing bowl add the edamame, white beans, cucumbers, jalapeño, scallions, cilantro, and sesame seeds.
2. Place the diced shallot in a bowl with cold water and soak for 5 minutes. Drain, rinse, and pat dry then add to a jar with a generous pinch of salt, ginger, garlic, lemon zest and juice, vinegar and mustard and allow to marinate for 5 minutes. Add in the maple syrup and oil, then seal the jar and shake vigorously until the dressing has emulsified. Alternatively, feel free to whisk vigorously in a large bowl or blend in a food processor until the dressing is fully emulsified.
3. Pour the dressing over the bean mix and toss to combine. Store the bean mix in the fridge for at least 30 minutes before enjoying.
4. To make into lettuce cups, lay a few leaves of butter lettuce on a plate then stir in the avocado into the bean salad. Add a spoon of rice to the center of each leaf then top with 1-2 spoons of the bean salad. Use any of the residual dressing in the container to drizzle on top before enjoying.

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Notes

Tone down the sharpness of the shallot by soaking in water. Place the diced shallots in a bowl with cold water for 5 minutes. Drain and rinse well in a colander, then pat dry before making the dressing. The water helps to draw off some of the astringency from the onion.

For less spice, deseed and devein your jalapeño. Remove the seeds removes the spicy component of the jalapeño, which will reduce the spice of the pepper overall.

Adjust the ingredients to your liking or to what you have available to you. Not a fan of cucumbers, you can swap for raw zucchini. Feel free to change up the beans or use two of the same based on your preference. Don’t like cilantro? Just swap with a different herb.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Ginger Shallot Chopped Bean Salad first appeared on Plant Based RD.

The post Ginger Shallot Chopped Bean Salad appeared first on Plant Based RD.

Why You’ll Love Charred Corn Couscous Salad

• A delicious nutrient packed salad. Packed with delicious summer produce and beans which makes this packed with fiber and antioxidants.
• A great dish to bring to any summer gathering. This flavor packed bowl is perfect to bring to a large gathering to share with some of your other favorite BBQ dishes.
• Easy to customize. Any good salad should have a few customizable elements to really make it your own. Find some suggestions for easy swaps that work just as great in this dish.

Key Ingredients and Substitutions

• Couscous: Feel free to also use short/small pasta shapes as an alternative. You can also swap for a gluten-free option like quinoa or a gluten-free pasta option.
• Black beans: I really love the combo of basil and black beans. You can swap for any bean you love really, so change it up to something you love.
• Basil: I used fresh basil. Alternatively, try this with a different herb that you love. You can do chives, dill, parsley or even cilantro. Go wild!
• Seasonings: I used cumin seeds for the base flavor of the corn. If not a fan of cumin seeds just leave them out and start the recipe by sauteing the corn.
• Garlic: Fresh garlic is best for the flavor. However, if you don’t like chopping garlic, just use some jarred minced garlic or garlic powder to taste as a quick alternative.
• Corn: I used yellow corn. Feel free to also use frozen corn if you don’t feel like shucking your corn from the cob. You can also swap for a different veggie if desired. Sautéed cabbage could work really well in this salad as well as some sautéed broccoli.
• Cherry Tomatoes: For the best flavor, shop for them when they are in season!
• Shallot: You can also use some diced red onion as an alternative!
• Pepitas: I really love adding a crunch element, so I went with pepitas to keep this nut-free. Feel free to swap with a different nut or seed of your choice. Hemp hearts are a great alternative for extra protein and omega-3s!

How to Make This Charred Corn Couscous Salad with Lime Basil Dressing

Bring a large sauce pan filled with water to a boil and salt the water generously. Cook the couscous according to package instructions then drain and set aside.

To a large skillet over medium low heat add the oil. When hot, add the cumin seeds and stir in the oil for about 1 minute to become fragrant. Add the kernels from 1 ear of corn to the pan and stir into the cumin. Spread the corn out in the pan and allow to cook undisturbed for 3 minutes. Give the corn a toss then spread out again and cook for another 2-3 minutes undisturbed.

Add the shallots along with a pinch of salt and sauté for about 2 minutes or until the shallots have softened. Stir in the garlic and continue to sauté for 1 minute until fragrant then remove from heat.

To a large mixing bowl add the couscous, corn mixture, the remaining raw corn, black beans, cherry tomatoes, pepitas, parsley and a pinch of salt.

In a blender cup or mini food processor add the basil, garlic, jalapeno, oil, lime, vinegar, maple syrup and a generous pinch of salt and pepper. Blend (or use an immersion blender to blend) until the ingredients are mostly smooth.

Pour the dressing overtop the bowl of couscous then toss together to evenly mix. Use as a side, main meal or serve with extra protein based on your preference.

Expert Tips

• Salt your water! When cooking couscous, I highly recommend salting your cooking water. Couscous is very similar to pasta, and cooking it in salted water will help provide more overall flavor to your salad.
• Let things cooked undisturbed. For a nice char on your corn, just let it sit for a few moments undisturbed. As soon as you see some of that beautiful browning, give it a toss. In this instance, patience is a virtue!
• Add or swap out what you like. This is just a base recipe, feel free to change up any ingredients to match your specific preference. For more ideas, consider some of the additions mentioned below.

Frequently Asked Questions

How to Serve

This can be served as is or feel free to enjoy this with some extras to give this salad a boost in extra nutrients:

• More Protein: Try this with some baked tofu pieces, add a crispy tofu cutlet on top, enjoy with some seitan or some extra hemp hearts on top. You can also swap the couscous for a high protein legume based pasta.
• More Veggies: Toss the salad with some arugula for an extra bit of veggies in each bite. Some roasted broccoli can also be added as a replacement for corn.
• Swap the Seeds: Want a bit of omega-3s? Swap the pepitas for some hemp hearts.

More Summer Salad Recipes to Try

• Crispy Lentil Salad with Cilantro Chive Dressing
• Grilled Veggie Bean Salad with Maple Dijon Dressing
• Charred Corn and Peach Salsa Bowls
• Green Goddess Smashed Potato Salad
• Lime Crunch Noodle Salad

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Charred Corn Couscous Salad with Lime Basil Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 20 minutes
• Total Time: 45 minutes
• Yield: 4-6 servings
• Category: Salad
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

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Description

A charred corn couscous salad dressed in a lime basil dressing. Prefect to make for any upcoming summer gatherings or to prep for the week ahead.

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Ingredients

• 1 cup dry pearled couscous
• 1 tbsp olive oil
• 1 tsp cumin seeds
• 2 large ears of corn, removed from cob
• 2 cloves garlic, minced
• 1 large shallot, diced
• 1, 15 oz can black beans, drained and rinsed
• 1 pint cherry tomatoes, halved
• 1/4 cup pepitas
• 1/4 cup fresh parsley leaves, minced
• Kosher salt
• Fresh ground pepper

Lime Basil Dressing

• 1/2 cup basil
• 1 clove garlic, crushed
• 1 jalapeno, roughly chopped (remove seeds for less spicy)
• 3 tbsp extra virgin olive oil
• Zest and juice of 1 large lime
• 2 tsp white wine vinegar
• 1–2 tsp maple syrup (adjust to preference)

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Instructions

1. Bring a large sauce pan filled with water to a boil and salt the water generously. Cook the couscous according to package instructions then drain and set aside.
2. To a large skillet over medium low heat add the oil. When hot, add the cumin seeds and stir in the oil for about 1 minute to become fragrant. Add the kernels from 1 ear of corn to the pan and stir into the cumin. Spread the corn out in the pan and allow to cook undisturbed for 3 minutes. Give the corn a toss then spread out again and cook for another 2-3 minutes undisturbed.
3. Add the shallots along with a pinch of salt and sauté for about 2 minutes or until the shallots have softened. Stir in the garlic and continue to sauté for 1 minute until fragrant then remove from heat.
4. To a large mixing bowl add the couscous, corn mixture, the remaining raw corn, black beans, cherry tomatoes, pepitas, parsley and a pinch of salt.
5. In a blender cup or mini food processor add the basil, garlic, jalapeno, oil, lime, vinegar, maple syrup and a generous pinch of salt and pepper. Blend (or use an immersion blender to blend) until the ingredients are mostly smooth.
6. Pour the dressing overtop the bowl of couscous then toss together to evenly mix. Use as a side, main meal or serve with extra protein based on your preference.

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Notes

Salt your water! When cooking couscous, I highly recommend salting your cooking water. Couscous is very similar to pasta, and cooking it in salted water will help provide more overall flavor to your salad.

Let things cooked undisturbed. For a nice char on your corn, just let it sit for a few moments undisturbed. As soon as you see some of that beautiful browning, give it a toss. In this instance, patience is a virtue!

Add or swap out what you like. This is just a base recipe, feel free to change up any ingredients to match your specific preference. For more ideas, consider some of the additions mentioned below.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Charred Corn Couscous Salad with Lime Basil Dressing first appeared on Plant Based RD.

The post Charred Corn Couscous Salad with Lime Basil Dressing appeared first on Plant Based RD.

I’ve been making a lot of bean salads lately. Typically I’ll pick and choose the veggies I want, decide on a dressing then choose a day to assemble a large batch. I’ll then change up the way I enjoy them whether that means enjoying it in a wrap, snacking on them with chips or serving them as a side with a favorite meal. All of this in the effort to help diversify the plants on my plate.

But why diversify? It’s better for your gut. Exposing your gut to a variety of different plant-based foods like beans, vegetables, fruits, nuts and seeds can help improve the quality of your microbiota over time, which can benefit the quality of your digestion, improve bowel movements and even help reduce disease risk. So if you want an easy and tasty way to get in some of those different veggies you need, this bean salad may do the trick.

Why You’ll Love This Grilled Veggie Bean Salad

• Packed with veggies and fiber. One of the best things you can do to support your gut is to slowly add in more fiber. This is one recipe that can help with getting more of that fiber goodness in.
• Great to meal prep in advance. This salad keeps well and can be a great item to pack ahead of the week that can then be included with sides, used for snacking or even stuffed into wraps for the ultimate lunch.
• Easy to customize. Change up the beans or veggies, adjust the seasonings, and play around with the level of sweetness to best meet your needs.

Key Ingredients and Substitutions

• Beans: I used both white beans and chickpeas, but use any 2 cans of beans you like best!
• Grilling Veggies: I grilled some zucchini and red onions for this salad, but feel free to use other grilling veggies based on your preference. Try this with grilled sweet corn, eggplant or summer squash!
• Bell Pepper: Any color will do!
• Jalapeno: Feel free to omit if you don’t like spice. For a milder spice, just remove the seeds before dicing.
• Herbs: I used a combination of parsley and mint, but this also works really well with cilantro or chives.
• Mustard: I used Dijon mustard. I do not recommend changing it as different mustards have different flavor profiles that may not blend very well into this particular dressing.
• White Wine Vinegar: If you don’t have this on hand, just add a little more lemon juice to taste.
• Lemon: I used fresh so I could use the zest and juice.
• Maple Syrup: This was my liquid sweetener of choice, but if you need another vegan alternative agave works well too!

How to Make a Grilled Veggie Bean Salad with Maple Dijon Dressing

Place a large grill pan or skillet over medium heat. Brush the pan with the oil then place the zucchini slabs in the pan and cook undisturbed for about 4-5 minutes or until grill marks start to appear. With tongs, flip the slab then cook undisturbed for another 4-5 minutes then transfer to a cooling rack and sprinkle the zucchini with a generous pinch of salt and pepper.

To the same pan add the sliced onions. Allow to grill undisturbed for 4 minutes on both sides. Salt the onions with salt then transfer to the cooling rack with the zucchini. Once the vegetables are cool enough to handle, transfer to a cutting board and roughly chop them into bite sized pieces.

In a large mixing bowl add the beans, grilled vegetables, bell pepper, jalapeno, parsley, mint, and a pinch of salt and pepper.

To a blender cup add the yogurt, garlic, mustard, vinegar, lemon, oil, maple syrup and 1/4 teaspoon salt. Blend until smooth and adjust with more sweetener or salt based on your preference. Alternatively, you can grate the garlic in a bowl with the other ingredients and whisk until smooth.

Pour the dressing over the salad and mix until evenly coated. Cover the salad and place in the fridge to chill for at least 1 hour. Stir well and taste and adjust seasonings as desired.

Warm a pita or wrap then smear it with your favorite spread and top with a serving of the beans before enjoying.

Expert Tips

• If you don’t have a grill pan use a cast iron pan. Instead of the grill marks, look to make sure your zucchini is browning on the bottom similar in look to this.
• Pat your zucchini dry after cutting. When zucchini is cut, you may see droplets of moisture appear on the surface. Just blot it dry before adding to your grill pan.
• Change up the beans. I used white beans and chickpeas. Feel free to use all white beans or wall chickpeas. You can even swap 1 of these beans for a different bean like red kidney beans. Just base it off of your preference.
• Adjust the sweetener to your liking. I personally like the contrast of the tang, so I tend to use around 2 or 3 tbsp of maple syrup to sweeten. You may find that you need more sweetener or less, so start with 2 tbsp and mix in more to taste.

Frequently Asked Questions

How to Serve

Use this bean salad in any of the following ways:

• As is to snack on
• With tortilla or pita chips
• Served in a warmed wrap
• Used as a side with any meal
• Topped over quinoa or couscous to make a nourish bowl

More Plant-Based Summer Recipes to Try

• Spinach Artichoke White Bean Salad
• Marinated Tomato Toast with Garlic Dill Edamame Spread
• Mango Chickpea Salad
• Charred Corn and Peach Salsa Bowls
• Garlic Soy Glazed Tofu Skewers

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Grilled Veggie Bean Salad with Maple Dijon Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews

• Author: Catherine Perez
• Prep Time: 25 minutes
• Cook Time: 20 minutes
• Total Time: 45 minutes
• Yield: 6 servings
• Category: Salad
• Method: Grilling
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

This Grilled Veggie Bean Salad is tossed with a creamy maple Dijon dressing and can be served in a delicious warm pita. Easy to make and packed with gut supporting fiber.

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Ingredients

• 1/2 tbsp olive oil
• 1 large zucchini, ends removed and sliced into strips
• 1 medium red onion, sliced into rings
• 1, 15 oz can white beans, drained and rinsed
• 1, 15 oz can chickpeas, drained and rinsed
• 1 bell pepper (any color), diced
• 1 jalapeno, diced
• 1/2 cup parsley leaves, minced
• 8 mint leaves, minced (optional)
• Kosher salt
• Fresh cracked black pepper

Creamy Maple Dijon Dressing

• 3 tbsp unsweetened plant-based yogurt
• 1 small clove garlic, crushed
• 2 tbsp Dijon mustard
• 1 tsp white wine vinegar
• Juice and zest of 1 medium lemon
• 2 tbsp extra virgin olive oil
• 2–3 tbsp maple syrup (sweeten to your liking)

Serving Ideas: 3-4 warm pitas and choice of spread (hummus, white bean spread, or even mashed avocado)

Cook Mode Prevent your screen from going dark

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Instructions

1. Place a large grill pan or skillet over medium heat. Brush the pan with the oil then place the zucchini slabs in the pan and cook undisturbed for about 4-5 minutes or until grill marks start to appear. With tongs, flip the slab then cook undisturbed for another 4-5 minutes then transfer to a cooling rack and sprinkle the zucchini with a generous pinch of salt and pepper.
2. To the same pan add the sliced onions. Allow to grill undisturbed for 4 minutes on both sides. Salt the onions with salt then transfer to the cooling rack with the zucchini. Once the vegetables are cool enough to handle, transfer to a cutting board and roughly chop them into bite sized pieces.
3. In a large mixing bowl add the beans, grilled vegetables, bell pepper, jalapeno, parsley, mint, and a pinch of salt and pepper.
4. To a blender cup add the yogurt, garlic, mustard, vinegar, lemon, oil, maple syrup and 1/4 teaspoon salt. Blend until smooth and adjust with more sweetener or salt based on your preference. Alternatively, you can grate the garlic in a bowl with the other ingredients and whisk until smooth.
5. Pour the dressing over the salad and mix until evenly coated. Cover the salad and place in the fridge to chill for at least 1 hour. Stir well and taste and adjust seasonings as desired.
6. Warm a pita or wrap then smear it with your favorite spread and top with a serving of the beans before enjoying.

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Notes

If you don’t have a grill pan use a cast iron pan. Instead of the grill marks, look to make sure your zucchini is browning on the bottom similar in look to this.

Pat your zucchini dry after cutting. When zucchini is cut, you may see droplets of moisture appear on the surface. Just blot it dry before adding to your grill pan.

Change up the beans. I used white beans and chickpeas. Feel free to use all white beans or wall chickpeas. You can even swap 1 of these beans for a different bean like red kidney beans. Just base it off of your preference.

Adjust the sweetener to your liking. I personally like the contrast of the tang, so I tend to use around 2 or 3 tbsp of maple syrup to sweeten. You may find that you need more sweetener or less, so start with 2 tbsp and mix in more to taste.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Grilled Veggie Bean Salad with Maple Dijon Dressing first appeared on Plant Based RD.

The post Grilled Veggie Bean Salad with Maple Dijon Dressing appeared first on Plant Based RD.

Why You’ll Love This Crispy Lentil Salad with Cilantro Chive Dressing

• Made using simple ingredients. Because the base of our ingredients include simple greens, lentils and pita, this recipe is really cheap and easy to put together with items you likely already have at home.
• Easy to customize to your preference. Use any of the suggestions and shortcuts below to help make this salad more your style.
• Layered with nutrition. Layering in different types of ingredients helps to build better nutrition throughout this bowl. The lentils add both protein and fiber and you can get more fiber by using whole grain pitas. You’ll also find a plethora of different antioxidants, vitamins and minerals between the vegetables and herbs used to make the salad and dressing. This is a nutrition all rounder!

Key Ingredients and Substitutions

• Lentils: I like to roast my lentils for some extra crunch. Please do note that you can swap your lentils for some roasted chickpeas or shredded crispy tofu. Don’t want to turn the oven on? Try this with some thawed edamame.
• Greens: I used a combination of shredded lettuce and cabbage. You can also choose to use all shredded lettuce or cabbage OR go with a completely different mix of greens based on your own preference. Just note that storage recommendations for each green will vary so be mindful.
• Red Onions: I would highly recommend sticking to the red onion for this.
• Artichoke Hearts: I used the jarred marinated artichoke hearts for this. If not a fan of artichoke hearts, feel free to omit.
• Pita Chips: I like to make my own pita chips for this salad, but feel free to use store bought to save a lot of time. Bonus points if you choose whole grain pita chips to get some extra fiber.
• Mustard: I like to use a whole grain mustard for this dressing, but you can also try this with Dijon mustard instead and adjust the seasonings as you may need.
• Yogurt: I use a plant-based yogurt for my dressings. Aim for an unsweetened/unflavored variety. My go to options are Forager Project and Silk.
• Mayo: I used a plant-based mayo from NotCo, but feel free to use your favorite brand instead.
• Herbs: I used a combination of cilantro and chives. Feel free to swap the cilantro with a different herb like parsley if preferred!
• Lemon: Recommend using a whole lemon to use both the zest and juice.

How to Make a Crispy Lentil Salad with Cilantro Chive Dressing

Preheat the oven to 425F. Transfer the lentils to a parchment lined baking tray then add the oil, garlic powder, onion powder and a generous pinch of salt. Toss the lentils to coat evenly in the mixture then spread the lentils out in a single layer.

Place the lentils in the oven on the middle rack and bake for 15 minutes. Give the lentils a toss, spreading them back in an even layer then roast for an additional 5-8 minutes until crispy.

To a small mixing bowl add the onions, artichoke hearts, lemon zest and juice, vinegar, maple syrup, oil and a generous pinch of salt. Stir well to evenly coat then set in the fridge while prepping the rest of the ingredients.

To a large mixing bowl add the cabbage, lettuce, cilantro, chives and a pinch of salt and pepper.

For the dressing, add the yogurt, mayo, mustard, lemon zest and juice, maple syrup, chives, cilantro, and a generous pinch of salt to a large measuring cup. You can whisk to combine, but if you want the dressing smoother, use an immersion blender to blend until nice and creamy. Taste and adjust seasonings as needed.

Add the marinated onions to the salad base then pour half of the dressing over top and toss to evenly coat the greens. Add more dressing if desired or reserve the extra dressing for serving.

Portion the dressed salad between serving plates then top with some baked pita chips, the crispy lentils and a little extra dressing if using then enjoy.

Expert Tips

• Cut the sharpness of your onion by soaking them in cold water. Add the onions to an ice cold water bath and allow to soak for 3-5 minutes. This will help make the onion milder in flavor and can also help improve the digestion of the onion. Once soaked, drain the onions and either pat dry with a towel or place in a salad spinner to spin dry.
• Not a fan of chopping? Use a mandoline to shred your greens or use pre-shredded cabbage and lettuce to assemble your bowl.
• Choose your level of ease. You can always make every component of this salad from scratch or use some short cuts to help make this salad quicker and easier to make. So, cook your lentils from scratch or use canned lentils. Don’t want to make your own pita chips? Just buy store bought.
• Season throughout. One of the reasons people don’t like the salads they make at home is lack of seasoning. Make sure you are seasoning all the layers of your salad as you would like them to be seasoned, and please adjust seasonings to your own taste preference. For example, if something tastes bland, you just may need to add some more salt.

Frequently Asked Questions

How to Serve

When serving the dressed salad, top with some crushed baked pita chips and a portion of the roasted lentils. If you have leftover dressing, you can also use more to pour over top of your salad. You can always change up elements of the salad to better suit your needs.

• For more fiber, swap the romaine for more cabbage and use whole grain baked pita chips.
• For more protein, add some baked shredded tofu.
• Need something easier on the stomach, swap the cabbage for more lettuce, and use some shredded tofu in place of the lentils.

More Summer Salad Recipes to Try

• Lime Crunch Noodle Salad
• Lemon Herb Smashed Cucumber Salad
• Zucchini Orzo Salad
• Herby Avocado White Bean Salad
• Grilled Vegan Caesar Salad with Crispy Tofu Croutons

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Crispy Lentil Salad with Cilantro Chive Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Yield: 3-4 servings
• Category: Salad
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

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Description

A crispy lentil salad loaded with crispy pita chips and lentils and dressed in a delicious creamy cilantro chive dressing. Easy to prep and packed with protein.

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Ingredients

Crispy Roasted Lentils

• 1, 15 oz can small lentils
• 1 tbsp avocado oil
• 1/2 tsp garlic powder
• 1/2 tsp onions powder
• Kosher salt

Marinated Onions

• 1/2 medium red onion, thinly sliced
• 4 marinated artichoke hearts, minced
• Zest and juice of half a lemon
• 1 tbsp white wine vinegar
• 2 tsp maple syrup or sweetener of choice
• 1 tsp extra virgin olive oil

Cilantro Chive Dressing

• 3 tbsp unsweetened plant based yogurt
• 1 tbsp plant-based mayo (or tahini)
• 1 tbsp whole grain mustard
• Zest and juice of half a lemon
• 1 tbsp maple syrup
• 2 tsp white wine vinegar
• 3 tbsp chives, minced
• 3 tbsp cilantro leaves, minced

Salad Base

• 1/2 small head of green cabbage, shredded (about 3 cups)
• 1 small romaine heart, shredded (about 2 cups)
• 1/2 cup cilantro leaves, minced
• 1/4 cup chives, minced
• Salt and pepper to taste

For serving: 2-3 oz Baked Pita Chips (store bought or homemade)

Cook Mode Prevent your screen from going dark

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Instructions

1. Preheat the oven to 425F. Transfer the lentils to a parchment lined baking tray then add the oil, garlic powder, onion powder and a generous pinch of salt. Toss the lentils to coat evenly in the mixture then spread the lentils out in a single layer.
2. Place the lentils in the oven on the middle rack and bake for 15 minutes. Give the lentils a toss, spreading them back in an even layer then roast for an additional 5-8 minutes until crispy.
3. To a small mixing bowl add the onions, artichoke hearts, lemon zest and juice, vinegar, maple syrup, oil and a generous pinch of salt. Stir well to evenly coat then set in the fridge while prepping the rest of the ingredients.
4. To a large mixing bowl add the cabbage, lettuce, cilantro, chives and a pinch of salt and pepper.
5. For the dressing, add the yogurt, mayo, mustard, lemon zest and juice, maple syrup, chives, cilantro and a generous pinch of salt to a large measuring cup. You can whisk to combine, but if you want the dressing smoother, use an immersion blender to blend until nice and creamy. Taste and adjust seasonings as needed.
6. Add the marinated onions to the salad base then pour half of the dressing over top and toss to evenly coat the greens. Add more dressing if desired or reserve the extra dressing for serving.
7. Portion the dressed salad between serving plates then top with some baked pita chips, the crispy lentils and a little extra dressing if using then enjoy.

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Notes

Cut the sharpness of your onion by soaking them in cold water. Add the onions to an ice cold water bath and allow to soak for 3-5 minutes. This will help make the onion milder in flavor and can also help improve the digestion of the onion. Once soaked, drain the onions and either pat dry with a towel or place in a salad spinner to spin dry.

Not a fan of chopping? Use a mandoline to shred your greens or use pre-shredded cabbage and lettuce to assemble your bowl.

Choose your level of ease. You can always make every component of this salad from scratch or use some short cuts to help make this salad quicker and easier to make. So, cook your lentils from scratch or use canned lentils. Don’t want to make your own pita chips? Just buy store bought.

Season throughout. One of the reasons people don’t like the salads they make at home is lack of seasoning. Make sure you are seasoning all the layers of your salad as you would like them to be seasoned, and please adjust seasonings to your own taste preference. For example, if something tastes bland, you just may need to add some more salt.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Crispy Lentil Salad with Cilantro Chive Dressing first appeared on Plant Based RD.

The post Crispy Lentil Salad with Cilantro Chive Dressing appeared first on Plant Based RD.

If you’re following along, this is recipe 4 in our ingredient prep series for the week. Feel free to jump around to different recipes as we continue and don’t forget to grab a copy of this week’s ingredient prep right here! And here are the other recipes for this week.

• Green Goddess Smashed Potato Salad
• Chimichurri Meatball Grain Bowls
• Herby Roasted Butter Bean Wraps
• Chimichurri Marinated Chickpeas Over Toasted Garlic Quinoa

Why You’ll Love Lemon Dill Orzo Pasta Salad with Tofu Cutlets

• High in protein: The tofu and pasta help to add a good amount of protein to our meal to help make it more satisfying and filling.
• Easy to make: Since we’ve completed some of the more annoying parts of prep ahead of time, you can start dredging and cooking right away.
• Easy to customize. Change out the veggies to better fit your mood and preferences.

Key Ingredients and Substitutions

• Tofu: I used extra firm tofu. If you want to skip pressing your tofu, you can also use super firm tofu (a variety of tofu that is usually sold in vacuum sealed packaging and tends to be denser in texture).
• Cornstarch: Feel free to use potato starch or arrowroot powder instead.
• Nutritional Yeast: You can leave this out, but note that it does add a level of umami flavor to the outside coating. Alternatively, feel free to add a teaspoon of garlic powder in it’s place if you can’t find it in your area.
• Lemon Pepper: Adds flavor to our dredging, but feel free to experiment with some other seasoning mixes as desired. This would also be great with all-purpose seasoning mix or even something like Old Bay. Just note that if using a seasoning mix that contains salt, you may want to use less to avoid your dredge from being overly salty.
• Orzo: If you are gluten-free try this with Banza’s Protein Rice. It looks like orzo and cooks like orzo, but has the extra benefit of more protein.
• Herby Yogurt Dressing: This is from our previous meal, which you can find all the ingredients and substitutions for here.
• Snap Peas: Asparagus or regular peas are great alternatives I love to use here. Both are in season in the Spring, so use the option that is cheapest and most available to you.
• Kale: Using up some more kale from the pile, but feel free to omit if desired or use a different green like Swiss chard or spinach.

How to Make Lemon Dill Orzo Pasta Salad with Tofu Cutlets

Prep in Advance

Cut the tofu into 3 equal slabs lengthwise, then cut those slabs in half and place into a shallow storage container or reusable bag. Add the tamari and vinegar, seal the container and give it a few gentle shakes to properly coat then place in the fridge to marinate.

Properly clean, dry, cut and store kale and snap peas accordingly.

When Ready to Prep

To a shallow bowl add the cornstarch, nutritional yeast, lemon pepper, and a generous pinch of salt then whisk together. Dredge the slabs of tofu in the cornstarch mixture and set aside.

Bring a large saucepan filled with water to a boil and generously salt the water. Once boiling, add the orzo and cook according to package instructions until al dente, stirring occasionally to prevent the pasta from sticking. Drain the pasta and place it back in the pot with the extra virgin olive oil, lemon zest and juice then toss to coat. Cover and set aside.

Heat a large non-stick skillet with your oil over medium heat. When hot, add the tofu and sear for 5 minutes on one side undisturbed. Flip the tofu and cook for an additional 5 minutes or until both sides are golden. Transfer the tofu to paper towels to drain.

To the same pan used for the tofu, add the shallot with a pinch of salt and sauté for 2-3 minutes. Add the snap peas then the kale and continue to sauté until the kale has completely wilted, about 4-5 minutes.

Transfer the cooked veggies to the pot of orzo add the dressing and toss together to combine.

Portion the orzo, top with 2 slabs of tofu and serve with lemon wedges, then enjoy.

Expert Tips

• If you are using lemon pepper seasoning containing salt, you do not need to add additional salt to the cornstarch mixture.
• Change up the veggies. The kale and snap peas just happened to be the veggies I got locally on sale. Other greens can work really well here including Swiss chard and asparagus.
• If your pasta appears dry after dressing it, add a splash of water or more dressing. Pasta is absorbent, so over time the pasta will dry out after it is dressed. To help return that creamy factor, toss your pasta with a 1-2 tablespoons of water at a time until your desired consistency is achieved.

Frequently Asked Questions

How to Serve

Serve the dressed orzo and top with 2 slabs of tofu. I like to thinly slice my tofu into strips to make it look nicer when serving, but totally not necessary. Top with some red pepper flakes for a little heat and serve with lemon wedges as desired.

More Pasta Dishes to Try

• Lemon Basil Pasta Salad
• Caramelized Onion Pasta
• Creamy Red Pesto Pasta
• Spicy Miso Pasta
• Marinated Kale Pasta Salad with Maple Mustard Dressing

If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.

Lemon Dill Orzo Pasta Salad with Tofu Cutlets

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Author: Catherine Perez
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 3 servings
• Category: Main Dish
• Method: Stove Top
• Cuisine: American
• Diet: Vegan

Print Recipe

Pin Recipe

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Description

This Lemon Dill Orzo Pasta Salad is served topped with lemon pepper coated tofu cutlets. High in protein for a satisfying and easy weeknight dinner.

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Ingredients

• 1 lb block extra firm tofu, pressed and drained
• 2 tbsp tamari
• 2 tbsp rice vinegar
• 3 tbsp cornstarch
• 1 tbsp nutritional yeast
• 1 tsp lemon pepper seasoning (no salt added)
• Kosher salt
• 2 tbsp avocado oil
• 3/4 cup orzo
• 1 tbsp extra virgin olive oil
• Juice and zest of 1/2 a lemon
• 1 shallot, diced
• 1/2 cup snap peas, cut on a bias
• 1 cup kale, shredded
• 1/2 cup Green Goddess Dressing or more as desired
• Lemon wedges for serving

Cook Mode Prevent your screen from going dark

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Instructions

Prep in Advance

1. Cut the tofu into 3 equal slabs lengthwise, then cut those slabs in half and place into a shallow storage container or reusable bag. Add the tamari and vinegar, seal the container and give it a few gentle shakes to properly coat then place in the fridge to marinate.
2. Properly clean, dry, cut and store kale and snap peas accordingly.

When Ready to Prep

1. To a shallow bowl add the cornstarch, nutritional yeast, lemon pepper, and a generous pinch of salt then whisk together. Dredge the slabs of tofu in the cornstarch mixture and set aside.
2. Bring a large sauce pan filled with water to a boil and generously salt the water. Once boiling, add the orzo and cook according to package instructions until al dente, stirring occasionally to prevent the pasta from sticking. Drain the pasta and place it back in the pot with the extra virgin olive oil, lemon zest and juice then toss to coat. Cover and set aside.
3. Heat a large non-stick skillet with your oil over medium heat. When hot, add the tofu and sear for 5 minutes on one side undisturbed. Flip the tofu and cook for an additional 5 minutes or until both sides are golden. Transfer the tofu to paper towels to drain.
4. To the same pan used for the tofu, add the shallot with a pinch of salt and sauté for 2-3 minutes. Add the snap peas then the kale and continue to sauté until the kale has completely wilted, about 4-5 minutes.
5. Transfer the cooked veggies to the pot of orzo add the dressing and toss together to combine.
6. Portion the orzo, top with 2 slabs of tofu and serve with lemon wedges, then enjoy.

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Notes

If you are using lemon pepper seasoning containing salt, you do not need to add additional salt to the cornstarch mixture.

Change up the veggies. The kale and snap peas just happened to be the veggies I got locally on sale. Other greens can work really well here including Swiss chard and asparagus.

If your pasta appears dry after dressing it, add a splash of water or more dressing. Pasta is absorbent, so over time the pasta will dry out after it is dressed. To help return that creamy factor, toss your pasta with a 1-2 tablespoons of water at a time until your desired consistency is achieved.

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!

The post Lemon Dill Orzo Pasta Salad with Tofu Cutlets first appeared on Plant Based RD.

The post Lemon Dill Orzo Pasta Salad with Tofu Cutlets appeared first on Plant Based RD.