salads Archives - Forks Over Knives

Warm Roasted Potato, Kale, and Persimmon Salad

Laura Marzen, RD, LD — Tue, 19 Nov 2024 19:42:37 +0000

Wondering what to do with the persimmons you found at the market? Grab an oven tray and roast them to sweet, juicy perfection so they can star alongside roasted potatoes in this festive fall side salad. The sweetness of the persimmons deepens as they roast, making them a key ingredient in both the salad and the garlicky dressing. A bed of kale, gently massaged until tender, adds fresh leafiness to contrast the warm potatoes and kale. To enjoy as an entrée, serve with toasted bread or a side of whole grains.

Tips

Soften the kale: Rinse the kale under cold water and shake off excess water. Massage the kale with clean hands for 2 to 5 minutes or until bright green and tender.

Gluten-free version: Serve with gluten-free whole grain bread, or skip the bread altogether.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups

Time: 70 minutes

1 lb. red or Yukon gold potatoes
⅓ cup lemon juice
3 cloves garlic
3 ripe persimmons, cored (1 lb. total)
2 medium shallots, trimmed
1 red bell pepper, cut into 1-inch pieces
½ teaspoon sea salt
6 cups torn fresh kale, tough stems removed, massaged (see tip, recipe intro)
8 oz. crusty whole grain bread, sliced and toasted or grilled

Instructions

Preheat oven to 425°F. Line a large shallow roasting pan with parchment paper. Cut potatoes into ½-inch wedges. Toss with 2 tablespoons of the lemon juice. Spread evenly in prepared pan. Wrap garlic in a small piece of foil and place on pan. Cover pan with foil; roast 20 minutes.
Meanwhile, cut persimmons and shallots into ½- to 1-inch wedges. Stir potatoes and push to one side of the pan. Add persimmons, shallots, and bell pepper to the other side of pan. Drizzle with 1 tablespoon of the lemon juice. Spread evenly in pan. Roast, uncovered, 15 to 20 minutes or until vegetables are tender.
Remove garlic packet. Stir roasted vegetables. Increase oven temperature to 450°F. Roast 10 minutes more or until golden.
For dressing, transfer the roasted garlic, ¾ cup of the roasted persimmons, the shallots, and bell pepper to a blender or food processor. Add the remaining lemon juice and the salt. Cover and blend until smooth, scraping sides of bowl as needed and adding water as needed to reach desired consistency.
Divide kale among serving plates. Top with the remaining roasted vegetables and persimmons. Drizzle with dressing. Serve with toasted bread.

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Spicy Citrus Slaw with Pearl Couscous

Laura Marzen, RD, LD — Fri, 15 Nov 2024 18:31:46 +0000

Served over a bed of tender pearl couscous, this spicy citrus slaw is an excellent side dish for a special occasion and hearty enough for a light lunch. Vibrant with juicy oranges and tangy kumquats and with raw carrot and celeriac adding extra crunch, this festive salad looks as good as it tastes. Frisee is an excellent choice of green, as the curly endive looks fancy and has a slight bitterness that pairs well with the citrus. Prepared horseradish gives the tofu-based dressing a spicy kick. Feel free to tweak the recipe to suit your needs: Spinach or baby leafy greens work well in place of frisee, and if you don’t have kumquats, leave them out or use an extra orange.

Tips

To section an orange into supremes: Slice off the top and bottom of the orange. Place the orange on a cutting board and slice off the peel and white pith from top to bottom, following the curve of the fruit. Hold orange over a bowl to catch the supremes and the juice, and remove segments by cutting down one side of a membrane and up the other.

Gluten-free version: To make this gluten-free, use a gluten-free couscous or skip it altogether in favor of quinoa, brown rice, or another gluten-free grain. Choose a prepared horseradish that’s gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 7 cups slaw + 3½ cups couscous

Time: 30 minutes

1¼ teaspoon sea salt
1½ cups dry whole wheat pearl couscous
4 oz. soft silken tofu
2 tablespoons prepared horseradish
2 tablespoons apple cider vinegar or lemon juice
2 tablespoons unsweetened, unflavored plant-based milk
½ teaspoon pure cane sugar
2 tablespoons chopped fresh chives
2 tablespoons finely chopped fresh shallot
4 cups torn frisee or napa cabbage
2 cups ribboned carrots
2 cups matchstick-cut celery root (celeriac)
½ cup quartered fresh kumquats
3 medium oranges, peeled and supremed (see tip, recipe intro)
½ cup unsalted pistachios, coarsely chopped
Freshly ground black pepper, to taste (optional)

Instructions

In a medium saucepan bring 2 cups water and ½ teaspoon salt to boiling. Add couscous. Return to boiling; reduce heat. Simmer, uncovered, 9 minutes or until couscous is just tender. Drain in a fine-mesh sieve. Rinse with cold water to cool quickly; drain well.
Meanwhile, for dressing, in a blender or small food processor combine the next five ingredients (through sugar) and the remaining ¾ teaspoon salt. Cover and blend until smooth, scraping sides as needed. Transfer to a medium bowl. Stir in chives and shallot.
In a large bowl toss together frisee, carrots, celery root, and kumquats. Add half of the dressing. Toss to coat.
Spoon couscous into shallow serving bowls. Drizzle with the remaining dressing; toss to coat. Top with frisee mixture. Top with orange sections, nuts, and, if you like, pepper.

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Shellroni Salad with Jackfruit and Creamy Cashew Dressing

Ellen Boeke — Fri, 16 Aug 2024 17:30:02 +0000

Jackfruit is a fun addition to this potluck-worthy salad, deftly soaking up the creamy, lemon-infused cashew dressing. (The oil-free dressing gets added heft from steamed and blended potatoes.) This toothsome pasta salad is easy to adapt and can be served warm or cold as a side or main meal. Red and yellow cherry tomatoes, matchstick-cut carrots, and tangy scallions add veggie goodness, and chickpeas lend extra oomph. Shell pasta is an excellent option as the shape catches the dressing, but penne, macaroni, or another shape would also work. Sweety drop peppers (aka Biquinho) are nickel-size peppers with a subtle heat. If you can’t find them, use peppadew peppers, leave them out, or substitute homemade pickles.

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add approximately 30 calories, 3 g total fat, and 1 g saturated fat per serving.

Add more milk: If the pasta absorbs the dressing while refrigerated, add a splash of plant milk to make it creamy again.

Gluten-free: This salad can be made gluten-free if you use gluten-free pasta.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 35 minutes

5 oz. Yukon gold potatoes, peeled and chopped (1 cup)
⅓ cup raw cashews
1 tablespoon extra-virgin olive oil (optional, learn more)
1 teaspoon lemon zest
3 tablespoons lemon juice
1 tablespoon yellow mustard
2 teaspoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
8 oz. dry whole wheat shell pasta
3 cups red and yellow grape tomatoes, halved
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
1 15-oz. can green jackfruit, rinsed, drained, and chopped
⅔ cup matchstick-cut carrots
½ cup sliced celery
¼ cup sliced scallions
¼ cup sweety drop peppers or chopped peppadew peppers, drained
2 tablespoons chopped fresh dill

Instructions

For dressing, in a small saucepan combine potatoes and 1 cup water. Bring to boiling; reduce heat. Simmer, uncovered, for 8 minutes or until tender; drain, reserving cooking liquid. Rinse potatoes under cold water; drain well. In a small bowl, pour hot potato cooking liquid over the cashews. Let stand for 15 minutes.
In a blender, combine soaked cashews and ½ cup of the soaking liquid; cover and blend until smooth. Add potatoes, olive oil (if using), and the next eight ingredients (through black pepper). Cover and blend until smooth and creamy, adding water, 1 tablespoon at a time, as needed to reach desired consistency. Season with salt and black pepper.
Cook pasta according to package directions; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Add the remaining ingredients. Add dressing; toss to combine. Garnish with additional fresh dill sprigs.

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Watermelon Salad with Passion Fruit Dressing

Darshana Thacker Wendel — Mon, 12 Aug 2024 17:16:51 +0000

A crunchy, seed-studded homemade passion fruit dressing transforms this simple watermelon salad into something special and is perfect for cooling down during the dog days of summer. Cubes of crisp white jicama add starchy sweetness and tie in well with the juicy pink watermelon flesh. With their rugged, wrinkly skin, passion fruit are funny-looking things, but cut into them, and you’ll find an oasis of tangy-sweet pulp. The simple passion fruit dressing is also delicious swirled into oatmeal or drizzled over nut butter–banana toast. Garnish with a few snips of fresh mint, and this bright, fresh watermelon salad is ready to go!

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups

Time: 2 hours 30 minutes

½ of a small watermelon, cut into 1-inch cubes (6 cups)
2 cups ½-inch pieces fresh jicama
8 ripe passion fruits, halved
2 tablespoons pure maple syrup
¼ teaspoon arrowroot powder or cornstarch
6 to 8 leaves fresh mint, finely chopped

Instructions

Refrigerate watermelon and jicama in separate containers at least 2 hours.
Working over a bowl, use a small spoon to scoop out pulp from passion fruits. (You should have ½ a cup.) Strain pulp through a fine-mesh sieve to separate juice from seeds. Reserve seeds. Transfer juice to a small saucepan.
For sauce, whisk maple syrup and arrowroot powder into juice in saucepan. Cook and stir over medium-low 2 to 3 minutes or until mixture thickens. Remove from heat. Stir in reserved passion fruit seeds. Let cool. Transfer to an airtight container and refrigerate until ready to serve.
In a large bowl combine watermelon and jicama. Drizzle with passion fruit sauce. Garnish with mint.

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Buckwheat Tabbouleh with Chard, Chickpeas, and Creamy Garlic Dressing

Ellen Boeke — Fri, 09 Aug 2024 18:06:47 +0000

The nutty flavor and chewy texture of buckwheat groats make an excellent substitute for bulgur wheat in this gluten-free tabbouleh, which gets extra heft from canned (or home-cooked) chickpeas. Parsley is more than just a garnish in tabbouleh; it’s a key ingredient that brings herbaceous notes to every bite. Finely sliced Swiss chard adds even more green goodness here. Be sure to use both the leaves and stems of the chard for color and crunch. This salad is especially pretty if you use more than one color of chard. Tangy tomatoes, tart lemon juice, and spicy radishes add bright flavor, and a creamy silken tofu-garlic dressing ties it all together. This hearty buckwheat tabbouleh is substantial enough to eat as a meal on its own or serve as a side with falafel, a chunk of whole grain bread, or grilled veggies.

Tips:

Is tabbouleh gluten-free? Traditionally, tabbouleh is made with bulgur wheat and is not gluten-free; however, this buckwheat tabbouleh is made from buckwheat groats, which are naturally gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 11 cups

Time: 40 minutes

½ of a 12-oz. package soft silken tofu
2 tablespoons unsweetened, unflavored plant-based milk
1 clove garlic, halved
3 tablespoons + 1 teaspoon lemon juice
½ teaspoon onion powder
¾ teaspoon sea salt
¼ teaspoon cracked black pepper
2 cups low-sodium vegetable broth or water
1 cup dry buckwheat groats, rinsed and drained
4 cups thinly sliced fresh chard
1 teaspoon lemon zest
¼ teaspoon freshly ground black pepper
2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
1 cup chopped fresh parsley
1 cup finely chopped tomato
1 cup thinly sliced or coarsely shredded radishes

Instructions

To make creamy garlic dressing, in a small blender or food processor combine tofu, plant-based milk, garlic, 1 teaspoon lemon juice, the onion powder, ¼ teaspoon sea salt, and the cracked black pepper.
In a medium saucepan bring broth to boiling; stir in buckwheat. Reduce heat. Cover and simmer 20 minutes or until tender and liquid is absorbed. Let cool.
Meanwhile, in a large bowl combine chard, 1 tablespoon of the lemon juice, the lemon zest, the remaining ½ teaspoon of salt, and the freshly ground black pepper. With clean hands, massage and rub chard 1 minute or until glossy and slightly tender.
Add buckwheat, chickpeas, parsley, tomato, radishes, and the remaining 2 tablespoons lemon juice to bowl with chard. Toss to combine. Drizzle with creamy garlic dressing.

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Grilled Caesar Salad

Nancy Macklin, RDN — Thu, 18 Jul 2024 17:22:15 +0000

Did you know that Caesar salad—served everywhere in the U.S., from fancy restaurants to airplanes and school cafeterias—hails not from the mighty Caesar but from a bustling restaurant in 1920s Tijuana, Mexico? The story goes that on a busy night and short on ingredients, Italian chef Caesar Cardini used what he had to create a version of what we now know as Caesar salad. So, is Caesar salad Italian or Mexican? We think you can chalk this one up to Italian genius, though you are unlikely to find it in Italy or Mexico. This oil-free twist features grilled whole grain bread rubbed with raw garlic immediately after toasting. In the vegan dressing, nutritional yeast provides a cheesy flavor, while aquafaba (the liquid from canned chickpeas) creates a silky smooth texture. Grilled romaine lettuce leaves, coated in the umami-rich dressing, are equal parts smoky, wilted, and crunchy. If you’ve never grilled romaine lettuce, you have to give this recipe a whirl!

Tips

Worcestershire sauce: Worcestershire sauce traditionally contains anchovies or fish sauce, so be sure to choose a vegan version.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 20 minutes

¾ cup canned no-salt-added chickpeas, drained and liquid reserved
¼ cup aquafaba (liquid drained from chickpeas)
3 tablespoons lemon juice
2 tablespoons nutritional yeast
2 teaspoons vegan Worcestershire sauce (see tip, recipe intro)
3 cloves garlic, halved
4 slices whole grain bread
3 romaine hearts, halved lengthwise
2 cups cherry tomatoes, halved
Freshly ground black pepper, to taste
Lemon wedges (optional)

Instructions

For dressing, in a small food processor or blender combine the first five ingredients (through Worcestershire sauce) and 2 cloves of the garlic. Process until very smooth.
For croutons, grill bread over medium-high 2 to 3 minutes or until toasted and browned, turning once. Immediately rub toast with cut edges of the remaining garlic clove. Cool toast 5 minutes; cut into cubes.
Brush cut edges of romaine hearts with 1 to 2 tablespoons of the dressing. Grill, cut sides down, 1 to 2 minutes or until char marks form but romaine is still crisp. Transfer to a cutting board and coarsely chop lettuce.
Arrange chopped lettuce on a serving platter. Top with tomatoes and croutons. Drizzle with the remaining dressing. Season with pepper and, if you like, serve with lemon wedges.

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10-Minute Strawberry Cucumber Salad

Carleigh Bodrug — Mon, 15 Jul 2024 17:10:35 +0000

With luscious fresh strawberries as the main ingredient, this 10-minute strawberry cucumber salad is a guaranteed hit and the perfect side dish to accompany a burger or veggie steak. Fragrant with the scent of fresh mint and crunchy with cooling cucumber, every mouthful is one to savor. Mixed greens serve as the earthy backdrop for this refreshing salad, which also features tangy cherry tomatoes, sliced red onion to pep things up, and the nutty goodness of crushed walnuts. The orange-Dijon vinaigrette is as simple as it is delicious—don’t be surprised to find yourself rifling around for this dressing recipe long after strawberry season is over!

Tips

Gluten-free: To make this salad gluten-free, use a gluten-free Dijon mustard.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups

Time: 10 minutes

2 cups sliced fresh strawberries
1 cup halved cherry tomatoes
1 cup fresh mint leaves, chopped
1 cucumber, sliced
1 cup mixed greens
½ of a red onion, thinly sliced
½ cup walnuts, crushed
3 tablespoons orange juice
2 tablespoons Dijon mustard
1 tablespoon pure maple syrup
1 tablespoon apple cider vinegar

Instructions

In a large bowl combine the first seven ingredients (through walnuts); toss to combine.
For dressing, in a small bowl whisk together the remaining ingredients and 2 tablespoons water. Pour over salad; toss to coat. Serve immediately.

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Hearty Pesto Salad with Tomatoes, Farro, and Air-Fried Chickpeas

Nancy Macklin, RDN — Wed, 10 Jul 2024 18:00:38 +0000

Don’t you love the smell of in-season tomatoes? Now, you can feast on that gorgeous aroma in this tantalizing pesto salad featuring colorful, chunky, tangy heirloom tomatoes and fresh spinach. Farro adds heft, making this a meal-worthy salad, while slivered red onions deliver subtle pops of heat. The whole salad has a rich herbal flavor thanks to a light vegan basil-spinach pesto, which does double duty: First, you’ll use it to coat the chickpeas before air-frying them until they’re perfectly crispy; then, just before serving the salad, you’ll spoon the remaining pesto over top, for a flavor-packed meal or side dish loaded with the best of summer’s bounty. This deluxe salad is wonderfully adaptable; feel free to use the grains and greens you have to hand.

Tips

Crispy chickpeas: For the crispiest chickpeas, coat them lightly with the pesto and don’t overcrowd them in the air fryer.

Gluten-free: To make this gluten-free, swap out the farro for a gluten-free grain such as quinoa or brown rice.

For more inspiration, check out these tasty ideas:

Yield: Makes 16 cups

Time: 55 minutes

1 15-oz. can no-salt-added chickpeas, drained and ⅔ cup liquid (aquafaba) reserved
2 cups packed fresh spinach
2 cups packed fresh basil + a few leaves for garnish
½ cup nutritional yeast
½ cup lemon juice
4 cloves garlic
¼ teaspoon cayenne pepper
6 tablespoons toasted pine nuts
Sea salt and freshly ground black pepper, to taste
4 cups salad greens
4 cups cooked and cooled farro
2 lb. assorted heirloom tomatoes, cored and sliced
1 cup slivered red onion

Instructions

Rinse and drain chickpeas (reserve ⅔ cup of the aquafaba); place chickpeas in a medium bowl.
For pesto, in a food processor combine ½ cup of the reserved aquafaba, spinach, 2 cups of the basil, nutritional yeast, lemon juice, garlic, cayenne, and 4 tablespoons of the pine nuts. Process until nearly smooth. Season with salt and black pepper. Add 2 tablespoons of the pesto to bowl with chickpeas; toss to coat. Stir the remaining aquafaba into the remaining pesto.
Preheat an air fryer to 400°F for 5 minutes. Spread chickpeas in a single layer in air-fryer basket. Air-fry 10 to 12 minutes or until chickpeas are lightly browned and crisp. (You might have to work in batches.) Spread chickpeas on a plate to cool.
Arrange salad greens on a platter or plates. Top with farro, tomatoes, onion, and chickpeas. Top with reserved pesto, the remaining 2 tablespoons pine nuts, and additional fresh basil.

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Plum Pasta Salad with Roasted Garlic Vinaigrette

Ellen Boeke — Fri, 05 Jul 2024 17:06:51 +0000

The buttery flavor of oven-roasted garlic transforms a red wine vinegar dressing into something truly special, coating every mouthful of this summery pasta salad with rich flavor. This easy-to-adapt recipe is best served chilled, and it features the complementary flavors of Spicy Pickled Green Beans and sweet, tender plums. Butter beans add creaminess and extra substance, pimientos lend a subtle peppery flavor, and fresh dill gives the dish a fragrant lift. While the garlic roasts, prepare the pasta and other ingredients. Don’t have plums? Use another stone fruit such as peach or nectarine. Don’t have time to make pickled green beans? Substitute steamed green beans or asparagus, or use another pickled veggie of your choice.

Tip

Gluten-Free: To make this gluten-free, use gluten-free penne or rotini pasta.

For more inspiration, check out these tasty ideas:

Refreshing Vietnamese Noodle Salad
Stone Fruit Pasta Salad with Fennel
Grilled Peach and Blueberry Pasta Salad
Or check out this collection of Vegan Pasta Salad Recipes

Yield: Makes 12 cups

Time: 75 minutes

1 head garlic (2-inch diameter)
12 oz. dried whole wheat penne or rotini pasta
¼ cup red wine vinegar
1 teaspoon dried oregano, crushed
Sea salt, to taste
Freshly ground black pepper, to taste
1 15-oz. can no-salt-added butter beans, rinsed and drained (1½ cups)
1 cup chopped fresh plums
1½ cups Spicy Pickled Green Beans, chopped
1 2-oz. jar chopped pimientos, drained
¼ cup chopped fresh dill or ½ cup chopped fresh flat-leaf parsley

Instructions

Preheat oven to 400°F. Cut the top ¼ inch off garlic head so tops of cloves are exposed. Wrap head in foil. Roast 40 to 50 minutes or until very soft. Let cool. Squeeze garlic from papery skin into a large bowl and mash.
Meanwhile, cook pasta according to package directions. Reserve ¼ cup cooking water. Drain pasta. Rinse with cold water; drain again.
For dressing, add the ¼ cup pasta cooking water, the vinegar, and oregano to bowl with garlic; whisk until smooth. Season with salt and pepper.
Add pasta and the remaining ingredients to dressing. Toss to combine. Chill until ready to serve.

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Spicy Cold Noodle Salad with Soy-Lime Dressing

Ellen Boeke — Wed, 03 Jul 2024 17:09:22 +0000

A great choice to pack for lunch or a potluck, this scrumptious cold noodle salad comes together in 25 minutes, brims with flavor, and is hearty enough for a main meal. Earthy soba noodles, which are made from buckwheat, anchor the salad and work well with lighter ingredients like snow pea pods, sweet bell peppers, and Chinese cabbage. Pineapple adds a contrasting juiciness, shiitake mushrooms lend a woodsy flavor, and fresh edamame gives extra oomph. Finely sliced red chiles add heat, but feel free to skip the chiles if you’re spice-averse or if kids will be eating it—you can always offer red pepper flakes or hot sauce at the table. Fragrant with fresh ginger, the creamy lime dressing ties everything together. Garnish with scallions, peanuts, and fresh cilantro, and these nourishing cold noodle bowls are ready to devour!

Tips

Are Soba Noodles Gluten-Free? Soba noodles are traditionally made from buckwheat, which is naturally gluten-free—but be sure to read the label, as some brands of soba noodles also contain wheat flour.

Gluten-free: This salad is gluten-free if you use gluten-free tamari sauce (not soy sauce) and gluten-free soba noodles.

Gloves: Wearing gloves is advised when cooking with hot chiles, as they contain oils that can irritate your skin and eyes.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 25 minutes

⅓ cup lime juice
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce or tamari
1 tablespoon tahini
2 teaspoons grated fresh ginger
1 clove garlic, minced
10 oz. dry soba noodles, broken in half
2 cups fresh or frozen shelled edamame
2 cups snow pea pods, halved on the bias
2 cups shredded Chinese cabbage
1 cup slivered red bell pepper
1 cup slivered yellow bell pepper
1 cup chopped fresh pineapple or papaya
4 oz. fresh shiitake mushrooms, stems removed and caps sliced (2 cups)
1 fresh red chile, halved lengthwise and thinly sliced, seeded if desired (see tip, recipe intro)
⅓ cup bias-sliced scallions
¼ cup chopped fresh cilantro
¼ cup chopped raw peanuts

Instructions

To make soy-lime dressing, whisk together the first six ingredients (through garlic) with 2 tablespoons water.
Cook noodles according to package directions, adding edamame the last 2 minutes of cooking; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Add the next seven ingredients (through red chile) to bowl with pasta and edamame. Drizzle with soy-lime dressing and toss to combine. Top with scallions, cilantro, and peanuts. Store leftover salad in an airtight container in the refrigerator for up to 3 days.

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