Healthy Cook

A Salad a Day...

by Kate Sherwood, April 2012

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It's a lot easier to eat a plant-rich diet if you have a stable of lick-the-bowl-clean salad recipes. Here are three more to add to your repertoire. Each recipe makes four hearty side salads or a quick, scrumptious lunch for two.

Chopped Salad

Total time: 10 minutes.

We roasted the red peppers under the broiler until lightly charred, 10-12 minutes, then chopped them with the skin on. You can also use raw red bell peppers (we'd avoid jarred roasted peppers). Add a pound of grilled chicken or shrimp, and dinner for four is ready.

Tbs. fresh lime juice, more to taste (about 2 limes)
3
cup minced red onions
¼
tsp. kosher salt
¼
Tbs. mayonnaise
2
avocado, chopped
1
15 oz. can no-salt-added kidney beans, drained and rinsed
1
roasted red peppers, chopped
2
Freshly ground black pepper
cups chopped romaine
6

In a large bowl, whisk together the lime juice, red onion, salt, and mayonnaise. Add the avocado, beans, and red peppers. Season generously with black pepper. Toss gently to combine.

Arrange the romaine on four plates and spoon the dressed avocado, beans, and red peppers on top.

Serves 4 as a side salad.

PER SERVING (1½ cups)

  • Calories: 250
  • Total Fat: 13 g
  • Sat Fat: 2 g
  • Protein: 9 g
  • Carbohydrates: 26 g
  • Fiber: 14 g
  • Cholesterol: 5 mg
  • Sodium: 190 mg

Shredded Salad

Total time: 15 minutes.

Napa cabbage makes this salad pop with flavor and crunch. To turn it into a meal for four, double the dressing and toss in a pound of shredded cooked chicken or sautéed or baked tofu.

Tbs. balsamic vinegar
2
Tbs. peanut butter
2
Tbs. reduced-sodium soy sauce
1
small clove garlic, minced
1
tsp. sugar
1
cup basil leaves
1
cup mint leaves
1
cup cilantro leaves
1
cups thinly sliced napa cabbage
4
cup grated carrot
1
cup roasted peanuts
¼

In a small bowl, whisk together the vinegar, peanut butter, soy sauce, garlic, and sugar.

Chop the basil, mint, and cilantro leaves and toss with the cabbage and carrot.

Toss the salad with the dressing and garnish with the peanuts.

Serves 4 as a side salad.

PER SERVING (2 cups)

  • Calories: 150
  • Total Fat: 9 g
  • Sat Fat: 1.5 g
  • Protein: 6 g
  • Carbohydrates: 15 g
  • Fiber: 6 g
  • Cholesterol: 0 mg
  • Sodium: 180 mg

Pan-Roasted Tomato & Chickpea Salad

Total Time: 15 minutes

For dinner for four, serve this savory and slightly sweet salad with a roasted four-pound chicken and some crusty bread.

pint cherry tomatoes, halved
1
Tbs. extra-virgin olive oil
3
cloves garlic, minced
2
cup orange juice
¼
Tbs. red wine vinegar
1
tsp. kosher salt
¼
Freshly ground black pepper
cups baby arugula
6
cups basil leaves
2
15 oz. can no-salt-added chickpeas, drained
1

In a large non-stick pan, sauté the tomatoes, cut side down, in 1 Tbs. of the oil until well browned, 3-5 minutes. Remove from the pan and reserve.

Add the remaining oil and sauté the garlic for 30 seconds. Stir in the juice and simmer to reduce by half, about 2 minutes. Remove from the heat and stir in the vinegar, salt, and plenty of black pepper.

Toss the arugula and basil leaves with the dressing and top with tomatoes and chickpeas.

Serves 4 as a side salad.

PER SERVING (2 cups)

  • Calories: 230
  • Total Fat: 12 g
  • Sat Fat: 1.5 g
  • Protein: 7 g
  • Carbohydrates: 25 g
  • Fiber: 5 g
  • Cholesterol: 0 mg
  • Sodium: 270 mg

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