salad Archives - Forks Over Knives

New Potato Salad with Herbed Vinaigrette

Kathryn Hendrix, RDN, LD — Mon, 14 Apr 2025 17:21:52 +0000

A quintessential spring veggie, new potatoes are worth grabbing when they’re around. Their thin, flaky skins, waxy centers, and delicate, sweet flavor are ideal for potato salad. Aromatic fresh herbs do double duty here, featuring in a creamy herbed tahini vinaigrette and chopped into the salad. White beans add extra sustenance, and crunchy cucumbers and peppery watercress add even more veggie goodness. Dots of mustard deliver a final pop of flavor to this crowd-pleasing new potato salad. Parsley, cilantro, and chives work well; feel free to use one or a combination.

Tips

Gluten-free version: To make this gluten-free, use a gluten-free whole grain and/or Dijon mustard.

Watercress swap: Don’t have watercress? Use another green such as baby spinach or arugula.

For more inspiration, check out these tasty ideas:

Indian-Spiced Potato Salad
Potato Salad with Horseradish Vinaigrette
My Mama’s Potato Salad Recipe
Or this roundup of potato salad recipes.

Yield: Makes 10 cups

Time: 1 hour 30 minutes

1 cup apple cider vinegar
3 tablespoons pure maple syrup
1 teaspoon sea salt
1½ teaspoons freshly ground black pepper
1½ cups chopped cucumber
1 15-oz. can no-salt-added white beans, rinsed and drained (1½ cups)
2 lb. new potatoes, quartered
¾ cup packed fresh herbs such as parsley, cilantro, and/or chives
¼ cup tahini
¼ cup whole grain or Dijon mustard
2 whole cloves garlic
8 bulbs green garlic or green onions, white and light green parts only, chopped
4 cups fresh watercress, large stems removed

Instructions

For marinated cucumber and beans, in a medium bowl whisk together apple cider vinegar, 2 tablespoons of maple syrup, salt, and 1 teaspoon pepper. Add cucumber and beans. Toss to combine. Cover and marinate 1 hour at room temperature. Drain, reserving brine for vinaigrette.
Bring a large pot of water to boiling. Add potatoes; cook 8 to 10 minutes or until potatoes are tender. Drain. Place potatoes in a large bowl; cool slightly until still warm but not hot.
For vinaigrette, in a small blender or food processor, combine ¼ cup of the herbs, the tahini, 2 tablespoons of the mustard, the garlic, the remaining 1 tablespoon of maple syrup and ½ teaspoon pepper, and 2 to 3 tablespoons of the brine from Step 1. Process until smooth, adding water as needed to achieve desired consistency.
To potatoes, add green garlic, the remaining ½ cup of herbs, the marinated cucumber and beans, and the vinaigrette. Stir until combined. Add watercress; toss to coat. Serve immediately or chill. Before serving, dot with mustard and sprinkle with additional fresh herbs.

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Broccoli Crunch Salad

Carleigh Bodrug — Wed, 19 Feb 2025 18:14:56 +0000

This vegan take on broccoli crunch salad is packed full of crunchy veggies plus edamame for extra sustenance—all coated in a creamy sriracha-spiced dressing. Peanuts, dotted throughout, add extra richness and even more crunch, while red onion and red bell pepper contrast perfectly with the verdant broccoli florets. Requiring just 15 minutes to assemble, this healthy broccoli crunch salad is excellent as a light meal or a side dish. Add beans, tofu, or grains to make it a complete meal.

Lower-fat version: To make this lower in fat, reduce or omit the peanuts, and consider adding high-fiber extras, such as beans or grains, to fill up on.

For more inspiration, check out these tasty ideas:

Lemony Spelt Salad with Roasted Broccolini
Panko Broccoli with Sun-Dried Tomatoes
Quinoa Broccoli Bowls with Roasted Beets
Or check out our full roundup of delicious broccoli recipes.

Yield: Makes 12 cups

Time: 15 minutes

7 cups chopped fresh broccoli (2 heads)
1½ cups frozen shelled edamame, thawed
1 red onion, finely chopped
1 red bell pepper, finely chopped
1 carrot, grated
¼ cup peanuts, crushed
1 scallion, slivered
¼ cup tahini
2 tablespoons sriracha (optional)
1 tablespoon apple cider vinegar
Sea salt and freshly ground black pepper, to taste

Instructions

In a large bowl combine the first seven ingredients (through scallion).
For dressing, in a small bowl combine tahini, sriracha (if using), apple cider vinegar, salt, and black pepper. Whisk until smooth, adding water, 1 tablespoon at a time, to reach desired consistency.
Pour dressing over salad; toss to coat. Serve immediately, or cover and store in the refrigerator for up to 3 days.

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Roasted Radish Salad with Sweet Potato and Apple

Laura Marzen, RD, LD — Thu, 24 Oct 2024 17:09:44 +0000

Roasted radishes are the star ingredient in this dreamy fall-themed salad, which is hearty enough for a main meal and pretty enough for a party table. Radishes become sweet when cooked and pair beautifully with tender roasted sweet potato. Red lentils add extra staying power, apple and fennel add crunch, and a bed of leaf lettuce balances the denser ingredients. Finish with chopped walnuts (or omit them, if you like) and a drizzle of cider-mustard dressing for a crowd-pleasing salad you’ll want to make again and again.

Tips

Red lentils: Be sure to check the package label for the lentils, as cook times can vary among brands.

Gluten-free version: To make this salad gluten-free, be sure to opt for a gluten-free brand of mustard.

For more inspiration, check out these tasty ideas:

Yield: Makes 16 cups

Time: 40 minutes

1½ lb. sweet potatoes, peeled and cut into ¾-inch cubes
10 medium radishes, trimmed and halved
¾ cup dry red lentils, rinsed and picked through (see tip, recipe intro)
1 teaspoon sea salt
⅓ cup apple cider vinegar
⅓ cup no-sugar-added apple cider
1 tablespoon chopped fresh sage or thyme
2 teaspoons coarse-ground mustard or Dijon mustard
6 cups torn leaf lettuce
2 medium apples, cored, quartered, and thinly sliced
1 medium fennel bulb, trimmed, cored, and thinly sliced
½ cup chopped toasted walnuts

Instructions

Preheat oven to 425°F. Line a large shallow roasting pan with parchment paper. Spread sweet potatoes and radishes evenly in pan. Cover loosely with foil; roast 15 minutes. Stir vegetables. Roast, uncovered, 15 to 20 minutes more or until just tender and starting to brown.
Meanwhile, in a medium saucepan combine lentils, ¼ teaspoon of the salt, and 2¼ cups water. Bring to boiling; reduce heat. Cover and simmer 5 to 7 minutes or until lentils are just tender. Drain off any excess liquid. Let cool slightly.
For dressing, in a medium bowl whisk together the remaining ¾ teaspoon salt, the vinegar, apple cider, sage, and mustard.
Arrange lettuce on serving plates. Top with lentils, roasted vegetables, apples, and fennel. Drizzle with dressing and sprinkle with walnuts.

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Harissa Roasted Carrot Salad with Couscous

Nancy Macklin, RDN — Mon, 30 Sep 2024 17:40:15 +0000

This flavorful and brightly colored salad deserves a spot on your holiday table, and because it features a base of chickpeas and couscous, it’s also substantial enough for a plant-based entree. Multicolor carrots get oh-so-flavorful when coated in lemon juice and harissa seasoning and roasted until perfectly sweet. Thinly sliced cabbage adds crunch, while pomegranate seeds scattered atop are the crowning jewels of this crowd-pleasing salad. A peppy, oil-free lemon dressing, infused with thyme, mustard, and cumin, ties it all together.

Tips

Harissa seasoning. Originally from Tunisia, this North African spice blend made with chiles, warming spices, and tomato paste, can be found in most stores or online. You can also make your own harissa seasoning.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 60 minutes

1 15-oz. can no-salt-added chickpeas, drained and liquid (aquafaba) reserved
¼ cup + 1 tablespoon lemon juice
2 teaspoons lemon zest
2 teaspoons chopped fresh thyme
1 teaspoon coarse ground mustard
2 teaspoons ground cumin
1½ lb. multicolor carrots, peeled and trimmed (cut large carrots in half lengthwise)
1 tablespoon harissa spice blend (not oil-based paste)
1 teaspoon ground coriander
½ teaspoon ground cinnamon
1½ cups dry whole wheat couscous
⅓ cup chopped dates
Sea salt and freshly ground black pepper, to taste
6 cups shredded red cabbage
4 scallions, sliced
½ cup pomegranate seeds

Instructions

To make Lemony Dressing, in a small bowl whisk together ½ cup aquafaba, ¼ cup lemon juice, the lemon zest, thyme, mustard, and ½ teaspoon of the cumin. Dressing can be refrigerated until ready to serve.
Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Place carrots in a single layer in pan. In a small bowl combine the remaining 1 tablespoon of lemon juice with harissa spice blend, and 2 tablespoons water. Brush over carrots. Cover loosely with foil. Roast 40 to 45 minutes or until carrots are just tender.
In a large saucepan combine the remaining cumin with coriander, cinnamon, and 2¼ cups water. Bring to boiling. Stir in couscous, chickpeas, and dates. Remove from heat, cover, and let stand 5 minutes. Fluff with a fork. Season with salt and pepper. Spoon onto a shallow serving platter to cool.
To assemble the salad, top couscous mixture with cabbage and roasted carrots. Drizzle with Lemony Dressing and sprinkle with scallions and pomegranate seeds.

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Kale and Spiced Pumpkin Salad with Figs

Laura Marzen, RD, LD — Mon, 23 Sep 2024 17:20:00 +0000

Fresh figs are a special addition to this spiced pumpkin salad full of fall flavors and colors—but if fresh aren’t available, dried will be just as tasty. Pumpkin and turnips, coated in warming spices, add subtle sweetness to a bed of nutty chickpeas and wilted kale. (You can use acorn squash instead of pumpkin, too.) A simple dressing featuring just three ingredients—maple syrup, tahini, and lemon juice—gives the heftier ingredients a lively sweet-tart kick. To finish, add crunchy pepitas and fresh figs. This hearty dish is also nut- and gluten-free—perfect for taking to a potluck!

For more inspiration, check out these tasty ideas:

Yield: Makes 11 cups

Time: 45 minutes

2 15-oz. cans no-salt-added chickpeas
1 teaspoon paprika
1 teaspoon sea salt
¼ teaspoon ground allspice
¼ teaspoon ground ginger
⅛ teaspoon ground cinnamon
1 1- to 1¼-pound pie pumpkin or acorn squash
2 medium turnips or kohlrabi (12 oz. total)
3 tablespoons tahini
1 teaspoon pure maple syrup
¼ cup lemon juice
8 cups torn fresh kale, tough stems removed
6 fresh or dried figs, stemmed and halved or quartered
2 tablespoons toasted pepitas

Instructions

Preheat oven to 425°F. Line a large shallow roasting pan with parchment paper. Drain chickpeas, reserving liquid (aquafaba). Rinse and drain the chickpeas. In a small bowl combine the next five ingredients (through cinnamon).
Peel pumpkin and cut in half. Scoop out seeds; discard or save for another use. Cut pumpkin into 1- to 1½-inch pieces; place in a large bowl. Trim and peel turnips. Cut turnips into 1-inch wedges; add to pumpkin. Add 3 tablespoons of the aquafaba and 1½ teaspoons of the spice mixture; toss to coat. Spread vegetables in the prepared pan.
Roast 25 to 35 minutes or until tender and starting to brown, stirring once halfway through roasting.
Meanwhile, for dressing, in a medium bowl whisk together 3 tablespoons of the remaining aquafaba, the tahini, and maple syrup until smooth. Whisk in lemon juice, the remaining spice mixture, and enough water (2 to 3 teaspoons) to reach drizzling consistency.
In an extra-large skillet cook chickpeas and kale over medium 4 to 6 minutes or until kale is wilted, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Drizzle with half of the dressing; toss to coat.
Divide kale mixture among serving plates. Top with roasted vegetables and the figs. Drizzle with the remaining dressing and sprinkle with pepitas.

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Crunchy Brussels Sprout Slaw with Figs, Pomegranate, and Quinoa

Laura Marzen, RD, LD — Wed, 18 Sep 2024 17:12:09 +0000

This fabulous fall-themed salad is topped with juicy jewel-like pomegranate arils and chewy dried figs (or raisins) and is perfect for your next potluck or festive celebration. What sets this salad apart are the thinly sliced raw Brussels sprouts combined with shredded carrot and red onion to make a slaw base. Wondering if you can eat Brussels sprouts raw? Yes! Brussels sprouts belong to the brassica family and are excellent sliced finely in salads. Quinoa adds extra heft and nutrition. (We recommend using tri-color or red quinoa; white quinoa has a softer texture that won’t hold up as well.) Tying everything together is a pomegranate balsamic dressing, which gets extra pep from orange zest and Dijon mustard. Note: If you don’t have Brussels sprouts, you can use chopped fresh broccoli or shredded cabbage instead!

Tips

Gluten-free: To make this gluten-free, be sure to choose a Dijon mustard that’s gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 cups

Time: 1 hour 20 minutes

1 cup dry tricolor quinoa (or red quinoa), rinsed and drained
1 teaspoon sea salt
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
⅓ cup balsamic vinegar
¼ cup 100% pomegranate juice
½ teaspoon orange zest
¼ teaspoon cracked black pepper
6 cups very thinly sliced trimmed Brussels sprouts (or cabbage or chopped fresh broccoli)
2 cups coarsely shredded or finely chopped carrots
¾ cup dried figs, stemmed and halved, or golden raisins
½ cup finely chopped red onion
½ cup pomegranate arils
⅓ cup unsalted roasted sunflower seeds

Instructions

In a medium saucepan combine quinoa, ½ teaspoon of the salt, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 12 to 15 minutes or until quinoa is just tender. Drain any excess liquid, if needed. Transfer quinoa to a large bowl. Cover and chill 1 hour or until cool.
Meanwhile, for dressing, in a medium bowl whisk together the next six ingredients (through pepper) and the remaining ½ teaspoon salt.
Add the remaining ingredients to cooled quinoa. Toss to combine. Add dressing; toss to coat. Serve immediately or cover and chill up to 24 hours.

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Farro Salad with Beets and Roasted Grapes

Laura Marzen, RD, LD — Mon, 02 Sep 2024 18:06:00 +0000

The success of this hearty farro salad bowl lies in the interplay of bitter and sweet flavors. Radicchio and endive provide the bitter, and roasted grapes and beets lend the sweet. Never roasted grapes before? It’s easy: Pop them in the oven for 5 to 10 minutes until they get soft. Don’t be surprised to find yourself looking for more roasted grapes recipes and adding the juicy jewels to all sorts of dishes! A thyme-scented balsamic dressing—featuring extra flavor from Dijon mustard and tomato paste—ties everything together. This simple salad takes an hour from start to finish but only requires 30 minutes of active prep time and is perfect for sharing with friends or enjoying throughout the week as a lunch or evening meal.

Tips

Farro: Feel free to substitute semipearled or quick-cooking farro for the pearled farro; just be sure to check package directions, as cooking times vary.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 60 minutes

1 lb. small to medium yellow or orange beets, peeled and cut into ½-inch wedges
12 oz. red seedless grapes, on the stems
1 teaspoon sea salt
1¼ cups pearled farro (see tip, recipe intro)
1 medium onion, chopped
⅓ cup balsamic vinegar
1 tablespoon no-salt-added tomato paste
2 teaspoons chopped fresh thyme or ½ teaspoon dried thyme
2 teaspoons Dijon mustard
2 teaspoons pure maple syrup
1 head radicchio, cored and torn
1 head Belgian endive, trimmed and leaves pulled apart
2 tablespoons pine nuts, toasted (optional)

Instructions

Preheat oven to 425°F. Arrange beets in a single layer in a 3-quart. rectangular baking dish. Add 2 tablespoons water. Cover and roast 35 minutes. Cut grapes into small- to medium-size clusters. Uncover beets; stir and push beets to one side of baking dish. Add grape clusters to other side of dish. Roast, uncovered, 5 to 10 minutes more or until beets are tender and grapes are just softened.
Meanwhile, in a large saucepan bring 2½ cups water and ½ teaspoon of the salt to boiling. Add farro and onion; reduce heat. Cover and simmer 15 minutes or until liquid is absorbed and farro is tender. Drain excess liquid, if necessary. Cool 10 minutes.
For dressing, in a medium bowl whisk together the next five ingredients (through maple syrup) and the remaining ½ teaspoon salt.
Toss radicchio and endive together on a large platter. Top with farro, beets, and grape clusters. Drizzle dressing over top. Sprinkle with pine nuts (if using).

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Honeydew, Peach, and Barley Salad

Shelli McConnell — Fri, 23 Aug 2024 18:03:08 +0000

This sunny summer salad recipe makes plenty to share and is perfect to take to a picnic. Fresh peach, tangy kiwifruit, and sweet honeydew melon add juiciness to every bite and pair well with chewy barley and earthy French green lentils. Arugula is a nice choice of greens here, as it adds a mild peppery flavor, but feel free to use mixed salad greens, baby spinach, or even thinly sliced romaine lettuce if that’s more convenient. A drizzle of tangy peach dressing and a few slivered almonds tie it together, adding rich flavor to every forkful.

Tips

Prep: This recipe calls for cooked and cooled barley and French green lentils, so be sure to prep them beforehand. If you’re cooking them the same day as you make this salad, allow an extra 90 minutes for cooking and cooling time. Then, when you’re ready to assemble, the salad takes just 20 minutes!

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 20 minutes

3 ripe peaches, pitted and chopped
3 tablespoons champagne vinegar
1 tablespoon chopped fresh chives
¼ teaspoon sea salt
⅛ teaspoon cayenne pepper
1 5-oz. pkg. fresh arugula, torn
3 cups coarsely chopped honeydew melon
2 cups cold cooked barley
2 cups cold cooked French green lentils
4 green or yellow kiwifruit, peeled and chopped
½ cup slivered sweet onion
¼ cup toasted slivered almonds

Instructions

For dressing, in a blender or small food processor combine one of the peaches, the vinegar, chives, salt, cayenne, and 2 to 3 tablespoon water. Cover and blend until smooth.
In a large bowl combine the remaining two peaches and the next six ingredients (through onion). Add dressing; toss to coat. Top with almonds.

The post Honeydew, Peach, and Barley Salad appeared first on Forks Over Knives.

Good Morning Bangkok Salad

Darshana Thacker Wendel — Mon, 17 Jul 2023 17:10:25 +0000

Many people find the idea of eating salad for breakfast surprising, but in southern Thailand khao yam is a popular dish for starting the day. Refreshing raw vegetables and chewy brown rice are drizzled in a tangy dressing packed full of ginger, lime zest, and crushed red pepper. Roasted peanuts and chopped shallot add a satisfying crunch to ensure each bite runs the gamut of tasty textures. The traditional version of khao yam contains powerful aromatics such as galangal and kaffir lime, which can be a bit strong first thing in the morning if you aren’t used to these flavors. For a milder alternative and easier shopping, we opt for fresh basil and cilantro, which will be just as tasty. And there are no hard rules that say Thai breakfast salad has to be enjoyed after rolling out of bed—feel free to gobble up this gorgeous dish at any time of day!

From From Forks Over Knives: Flavor!

For more tantalizing vegan Thai recipes, check out these tasty ideas:

Vegan Pad Thai with Tofu
Thai Vegetable Noodle Soup
Thai Fruit Skewers with Coconut and Lime
Or take a look at our full collection of Thai recipes

Yield: Makes 8 cups

2 tablespoons reduced-sodium tamari or soy sauce
2 tablespoons lime juice
1 tablespoon grated fresh ginger
2 teaspoons lime zest
Pinch crushed red pepper
Freshly ground black pepper, to taste
2 cups cooked brown rice
2 cups bean sprouts
2 cups shredded napa cabbage
1 cup shredded red cabbage
1 cup sliced Persian cucumber
½ cup grated carrot
½ cup thinly sliced scallions
¼ cup roasted peanuts
¼ cup finely chopped fresh basil (preferably Thai basil)
¼ cup finely chopped fresh cilantro
2 tablespoons finely chopped shallot

Instructions

For dressing, in a small bowl whisk together the first five ingredients (through crushed red pepper). Whisk in ¼ cup water. Season with black pepper.
In a large bowl combine the remaining ingredients. Drizzle dressing over salad; toss to combine.

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