Salads - Bean Salad!

This fabulous salad is a great way to add more beans to your day!

🌿  Main Ingredients

• black beans
• corn
• onion
• tomato
• garlic

    Optional:  

• cilantro
• bell pepper
• avocado
• celery
• chickpeas

🌿  Dressing

• lime juice
• 1T canola
• cumin
• salt & pepper

    Optional:  

• 2 T honey
• onion powder

  

Recipe Inspiration Source/s:  

Eat Yourself Skinny

The Kitchn

Salad - Salsa with Beans & Corn

☝️ This recipe is super easy to double, so making a big batch at the first of the week is a great way to meal prep. It will keep stored covered in the refrigerator for up to a week.  

BASICS

• Black Beans – Canned or cooked from dried. Make sure to drain and rinse them!
• Corn – canned or frozen is fine, but you can use fresh as well. It's nice to use both yellow and some white.  Roasting the corn (15-20 minutes at 450 degrees) gives it a little something extra!  Another tip - You can throw the frozen corn straight into the bowl without thawing and it will be ready to serve shortly.
• Onion – chopped into small pieces. Red is most common.  I don't like to use an entire red onion - just a little will do, but I love the color. You can substitute sweet or yellow onion. Or use spring onions.  Or OMIT onions entirely for a milder flavor.  
• Tomatoes  – If you want it to truly be salsa-ish, don't use canned tomatoes.  USE FRESH!
• Bell Peppers -  chopped, yellow, orange or red 
• Cilantro or Parsley - Pull the leaves from the stems and chop.  
• Lime Juice – fresh is always best to give a bright burst of flavor to the salsa.  If no limes, lemon, white wine vinegar or apple cider vinegar will do.

Drain and rinse the black beans and drain the corn. 

Combine beans, corn, tomatoes, peppers, onion, herbs and chilies in a bowl.

Squeeze the juice from the lime and pour it over the other ingredients.

Toss everything together, taste and adjust flavor with salt if needed.

Cover for 30 minutes or more, allowing the flavors to meld.

Options and Variations

• Cucumbers - chopped
• Black-Eyed Peas - This makes it something like Cowboy Caviar
• Rice - This makes it something like Black Bean, Corn, and Salsa Rice Salad
• Spinach - It looks like the herbs, but adds a little extra nutrition without being very noticeable.
• Jalapeños - For more heat, add in chopped fresh or pickled jalapeños. You can also add a few dashes of your favorite hot sauce for a spicy kick.
• Avocado - chopped, for a bit of creaminess
• Maple Syrup - just a tiny bit
• Garlic Powder

Cowboy Caviar

Rice and Salsa Salad

Recipe Inspiration Source/s:  

A Southern Soul

The Live In Kitchen

The Cabin Diary

Nikki Vegan

Salad - Chopped Salad - How To and Ideas

I first heard about chopped salads from my friend, Shirley.  I played with it a minute, but then forgot about it.  Later, I saw it's praises sung by Chef AJ and Nutmeg Notebook.  I watched the tutorial from Nutmeg Notebook and was intrigued.  I played with it a bit, but again, dropped.  Sometimes it takes a while for something to take hold.  Now, I'm obsessed.  They are way less messy.  They are easier to chew.  The flavors mingle and each bite is better for it.  You end up eating far more salad than you might have otherwise.  

Greens

• lettuce, any variety
• spinach
• kale
• swiss chard

Veggies

• celery
• radishes
• cucumbers
• carrots
• jicama
• peppers - red, yellow or orange 
• scallions, onions - spring, red or sweet
• broccoli
• cabbage
• cauliflower
• Brussels sprouts
• squash
• corn
• tomatoes
• mushrooms - Don't eat raw. Cook at least 2 minutes to get rid of toxins.

Herbs

• cilantro
• mint
• parsley
• basil

Fruit

• apples, pears
• raisins
• blueberries - stir in, don't chop

Misc

• beans - black beans are great - stir in - don't chop
• pasta - stir in - don't chop
• nuts and seeds

🌿  Put together any combination of ingredients you want.  

🌿  Chop it up!  You can use a regular knife.  There are all sorts of gadgets and gizmos for chopping - lever-like food chopper, pizza slicers, special chopping scissors, etc.  Tami from Nutmeg Notebook and Chef AJ chop theirs in a wooden bowl with a mezzaluna style knife.  I use my grandmother's very old wooden bowl and a mezzaluna knife.   It really doesn't take long at all and clean-up is a breeze.  

🌿  Some people chop theirs in a food processor, but the salad can end up a bit mushy if you over process the least little bit.  

Recipe Inspiration Source/s:  

Debra Klein

Clean and Delicious 

Speedy Salad Batch Prep - Tami Kramer - Nutmeg Notebook

Our Weekly Salad Prep Guide (Plant Based, Vegan, Oil Free) - Krocks in the Kitchen

Pasta - Easy Combo Ideas

avocado, corn, and love all that parsley!...

Start with gluten free pasta of choice.  Then add in your favorites to come up with a tasty combination.  It's easy to put together combos that can be served as a cold salad OR a baked main dish.

Sauce - come up with a combo.  Here are some ideas.

• Dressing - Italian, Ranch 
• 3–4 tbsp olive oil     
• vegan mayo
• sweet relish! - Publix deli style
• mustard
• pesto
• vinegar , lemon, or lime juice

Veggies

• cherry tomatoes
• bell pepper
• broccoli
• onions (red is good) & garlic
• squash and zucchini
• celery
• carrots
• mushrooms
• corn
• cucumber
• avocado - to eat right away

Greens

• Fresh Herbs - basil, parsley, cilantro, dill
• kale
• spinach
• lettuce

Misc

• fruit - pineapple, citrus, berries
• black beans

Xtra Flavor & do-dads

• lemon zest to taste
• red chili flakes
• Italian Seasoning
• McCormick Salad Supreme
• Seeds - sesame, celery seed, hemp seed

Not Vegan

• Parmesan or other cheese
• bacon
• chicken
• shrimp

avocado, looks like a bit of bacon as well...

corn, avocado, red onions...

SWEET AND SPICY LO MEIN WITH TOASTED SESAME MUSHROOMS AND BROCCOLI
By @leeksnbeets on Instagram

Pesto Pasta Salad
by @janetsmunchmeals on Instagram 

Condiment - Avocado Dill Salad Dressing

Recipe Inspiration Source:  Instagram - Janet's Munch Meals, shared on Vegan Veganfood

🥑 Blend

• ½ an avocado
• ¼ cup vegan mayo
• ¼ tsp kosher salt
• ¼ tsp pepper
• ¼ tsp garlic powder
• Juice of ½ lemon
• 2 tbsp fresh dill
• 1 tbsp agave
• 1 tbsp dijon mustard

This photo from @byanjushka on Instagram shows an avocado dip being used with sweet potato fries.  The dressing above would likely work.  If need be less lemon could be used so it would be thicker.

Here's another recipe for avocado dip from The Savory Vegan - 

• 1 avocado
• 1/2 lime juiced
• 2 tbsp almond milk or other plain, non-dairy milk
• salt and pepper to taste
• red pepper flakes to taste

Condiment - Croutons

Recipe Inspiration Sources:  Project Meal Plan, Platings and Pairings, Zardy Plants

CUBE THE BREAD

Cut bread into ¾-inch cubes.  It's best to use a serrated knife for this task so you don’t squish the bread. You can also just tear it into pieces.  Aim for your pieces to be similar in size so that they’ll cook at the same rate. 

• bread, cut into cubes, day old bread is best, but stale bread is good, too 

MOISTEN  

If using oil - Drizzle any oil used all over the bread cubes to help spread it around.

If using water - Next, you’ll need water. Using a spray bottle will help distribute the water evenly without using so much that your bread gets soaked through.

Toss bread cubes to moisten evenly, this will ensure your spices stick. 

• olive oil or butter 
• CAN USE WATER for oil free croutons!  (maybe even broth or plant milk)

1/3 cup is recommended for 4 cups of bread.  I prefer to avoid oil.

ADD SPICES

Sprinkle spices on the moist bread cubes and toss with BOTH HANDS. This works better than trying to mix it with a spoon.

Basic Seasoning Options - 

• Italian Seasoning (rosemary, oregano, thyme, and basil)
• salt, pepper
• garlic powder, onion powder

More Seasoning Options - 

• Parmesan cheese
• Parsley
• Cumin
• Nutritional yeast
• Lemon zest
• Red pepper flakes
• Sesame seeds

COOK

Cook until they’re crispy and golden beautiful brown...

In the Oven

• Preheat Oven. 

• Arrange bread cubes on a parchment paper lined baking sheet in a single layer or line with a reusable silicone mat.

• BAKE until crispy, tossing halfway through. - 

• If Using oil - bake at 375 degrees 10-15 minutes,    

• If using water, try 350 for 10 minutes.

In an Air Fryer

• Preheat pan.   

• BAKE until crispy, tossing halfway through.  

• If Using oil - Air fry at 350 degrees for 8-10 minutes til golden brown    

  If using water, try 350 for 5 to 7 minutes.

• Shake halfway through cooking.

STORE

When the croutons are done cooking, move them to a storage bowl or ziplock bag. Be sure to let them cool completely to room temperature before putting the lid on.  

Homemade croutons will last around a week or two in a sealed container on the counter. Be sure to let them cool completely to room temperature before putting the lid on.

Salad - Southern Caviar

a.k.a. - Georgia Caviar, Texas Caviar, Mississippi Caviar, Redneck Caviar, Cowboy Caviar

Recipe Inspiration Sources:  

Grits and Pinecones

Comfort of Cooking

Alabama Southern Living

Mommy's Kitchen

Savory Thoughts

This recipe is so versatile!  You can also heap it on top of juicy burgers for a spicy Southwestern spin. Or, scoop it onto crostini for a pretty, easy appetizer.  It makes a wonderful side salad.   You can use it as a dip with tortilla chips.  Since I eat a big salad every day, I love it as a salad topper.   

As for ingredients, there are so many variations.  Just toss in whatever you are in the mood for and have on hand.  This list gives you lots of choices.  You don't need to use ALL of these options! 

It's super easy.  Just throw everything together and mix it up.  Put it in the frighted for at least an hour.  It's even better the next day, so this is a great make ahead recipe!

Bean Base - choose 1 or more

They can be fresh, canned or frozen, but they need to be cooked and rinsed.

• Black-Eyed Peas - my personal fav for this recipe
• Acre peas
• Black beans

Base - main produce

• Corn, fresh
• Bell pepper - red, yellow or orange
• Tomatoes, fresh or 1 can Rotel 

More Options

• Onion - Vidalia, Sweet , or Red
• Scallions or Green onions
• Garlic
• Jalapenos (seeds and ribs removed)
• Celery

Last minute

• Avocado

Condiments, Herbs and Spices

• 4 tbsp Lime juice, fresh
• Cilantro or parsley
• salt and pepper

Oils & Vinegars

• 4 tbsp Olive oil, extra virgin
• 1 tbsp Red wine vinegar
• some like to use Italian Dressing

Inspiration - 

Salad - Broccoli with Apples, Walnuts, and Craisins - and Variations!

This salad is easy to change according to what you have on hand.  A few ideas are at the bottom of this post.

In the bottom of a large mixing bowl, whisk together dressing ingredients until smooth.

• Vegannaise (or mayo) - vegan yogurt
• honey - maple syrup
• apple cider vinegar
• salt and pepper 

Add the remaining ingredients; stir well to coat.

• fresh broccoli florets cut into small pieces
• dried cranberries or raisins
• 1 apple unpeeled and diced
• walnuts coarsely chopped or sunflower seeds

• diced red onion    (optional)
• chopped fresh parsley    (optional)

Notes

This recipe can be served immediately, but the flavors improve after a few hours in the fridge. 

To turn it into "Christmas Salad", add carrots, cauliflower, diced red onions, and corn.

This one is "Broccoli, Cashew, Apple and Pear Salad" with Cranberries and chopped red onions.

Peas could be used in this salad as a main ingredient or as an addition.

Recipe Inspiration Sources:  

Bowl of Delicious, 

Julia's Album - This is her Pinterest page.  She is not vegan but has a bunch of interesting looking salad recipes that would easy to make vegan.

Salad - Carrot Salad

"The trick is to start with the best carrots you can find. Here is where buying organic or from a farmer’s market really makes a difference in taste." - Simply Recipes

 

"I’ve found that freshly grated carrots work much better in a salad like this, when compared to store-bought shredded carrots. When you buy a bag of shredded carrots, they are typically thicker in texture so that they won’t turn brown in the bag, and they tend to be on the dry-side." - Detoxinista

Making Ahead:

This salad — without lemon juice or ACV — can be served right away, but also keeps well in the fridge for an hour or two if you want to get your dinner side dish prepped and crossed off the list.

If you want to make it further ahead, grate the carrots and prep the apples, then toss them with a bit of lemon juice or apple cider vinegar to prevent browning. Wait to combine with the mayo until closer to serving.  With a bit of lemon juice, this carrot salad will keep well in the fridge for 2 to 3 days.  It’s also important to note that flavors tend to mellow as they sit in the fridge, so be sure to taste the salad before serving it. You might want to brighten up the flavor with a little more salt, or an extra squeeze of fresh lemon juice.

Mix the dressing ingredients in the bottom of a decent sized bowl.

• 1/4 to 1/3 cup mayonnaise (Veganaise!)
• 2 teaspoons pure maple syrup (or honey)
• 2 tablespoons freshly squeezed lemon juice (if needed!!!) - 
• If adding pineapples, some of the juice can be added to the dressing.

Mix in other ingredients.

• 4 to 6 medium-sized carrots, freshly grated 
• 1/2 to 1 cup raisins (regular, golden, craisins or a mix)
• 1 large apple, (peeled or not, your preference) cored and chopped
  -or- cubes of pineapple

Cover and refrigerate until ready to serve.

If using nuts, add them right before serving if you make this in advance. If you don't plan on serving this salad right away,  the nuts will get softer in the fridge. 

• 1/2 cup pecans , roughly chopped (optional)

Optional herbs:

• 1 1/2 to 2 tablespoons finely chopped fresh herbs, such as parsley, tarragon, chives,or chervil

Ina Garten adds a little sugar, pineapple and sour cream.  She prefers golden raisins.

"I resist the urge to add other things to this French classic, although if you have some beets, you can grate those in raw (or use all beets to make this salad)." - David Libovitz   Also - "Don’t overdress the salad; the carrots should be moistened and glistening, not swimming in dressing."   Interesting - David prefers to serve this salad at room temperature.  

Salad - Slaw Variations

Recipe Inspiration Sources: 
 My Latin Table
A Southern Soul
The Kitchn
Cooking Classy
Valerie's Table

My StandbyVersion

The dressing can make or break a slaw recipe.  One good tip for all dressings - add just a little bit of dressing at a time so that you can ensure that it has the perfect amount for  your individual tastes.

Note:  Most any of these ingredients can be found in a vegan version, including mayo and yogurt.

The Base:

• shredded cabbage & carrots - For a super easy, fast version, just grab a bag of slaw mix already shredded.  Purple and green cabbage is pretty.

The Dressing: 

 

3 Simple ingredients - pretty danged good!  I use about 2 dollops of mayo and then add a bit of the syrup and vinegar.  I have no idea how much of any of it I use, but I always give it a taste and then end up adding just a little more of whatever it needs, til it tastes just the way I like it. 

• Mayo (I use Veganaise)
• maple syrup (or honey)
• apple cider vinegar

That's it!

When adding dressing to the slaw veggies, add a little at a time!!! If you add too much dressing you can ruin the slaw.  It'll just be a goopy mess.

Not necessary, but if feeling fancy...

• salt
• celery seed
• walnuts
• dried cranberries

Tried but wasn't a fan -

• lime juice

This version from when I was trying to get fancy -

My cut up veggies looked fabulous - so colorful!

Once the dressing was mixed in, it looked much more dull,
to the point where it looked a bit unappetizing.  The taste was fine.
The biggest mistake - too much dressing.
Truly, moderation is key.  Mix in a little at a time.
Also, a clear bowl is not the best way to present this salad.

This was my second batch.
Less dressing kept it more colorful.
It looked much brighter (and more appetizing) in my green bowl, too.

More Slaw Dressings from around the internet -

• 3/4 Cup Mayonnaise
• 4 Tbsp Sugar
• 1/2 Lime (juice)
• 2 Tbsp White Vinegar
• 1/2 Tbsp Black Pepper 
• 1 Tsp Salt
• 1 Tbsp Red Pepper Flakes (Optional)

• 3/4 cup mayonnaise
• 3/4 cup sour cream or yogurt 
• 1/4 cup apple cider vinegar
• 2 tablespoons honey
• 1/2 teaspoon salt

• 1/3 cup vegetable oil
• 1/4 cup apple cider vinegar
• 2 tablespoons maple syrup
• 4 teaspoons Dijon mustard
• 1/2 teaspoon kosher salt
• 1/2 medium red onion, finely chopped

• 3/4 cup thick Greek Yogurt 
• 1/4 cup mayonnaise
• 1/4 cup honey
• 2 Tbsp apple cider vinegar
• Salt and freshly ground black pepper

The Base

Traditional coleslaw includes 

• shredded cabbage (green, purple,Napa...)
• shredded carrots

Variations:

• broccoli slaw
• shredded kale
• shredded swiss chard

More Options:

• apples - Gala recommended
• pineapple
• cranberries
• toasted almonds, pecans, or walnuts
• onions - spring, sweet or red *
• broccoli
• parsley or cilantro

★ Tip - Tame the Onions First

Red onions add a bit of crunch and spiciness, but the raw bite of them is best tamed down first. Soaking the onions in the dressing for just 10 minutes does the trick, and the onions, in turn, help flavor the dressing too.

Inspiration

Cranberry Pecan Slaw

Thanksgiving Slaw

Cranberry, Almond, and Apple Slaw
This recipe is supposedly the most popular on Pinterest.

5 Minute Broccoli Kale Slaw

Pasta - Spaghetti Salad

Recipe Inspiration Source:  Monkey and Me

I need to try this soon!

Spaghetti Salad has long been a favorite recipe.  My original recipe is loaded with oil and includes parmesan cheese.  It was delicious, but I'm determined to figure out a tasty healthier version.  I've experimented a few times on my own, but haven't hit on the right combination of flavorings yet.

Here is a recipe that may be helpful in my quest:

This one is from Monkey and Me.  It's vegan and oil free!
I have loved many of their recipes!

Salad - Brussels, Kale, Apple & Pecans

Recipe Inspiration Sources:  
Ambitious Kitchen
Epicurious

My friend, Brenda, shared this recipe.  She made it for Easter and said it was wonderful. She's right!!!

It called for cheese, which I skipped since I don't do dairy.  The original recipe also called for 1/4 cup of oil.  I looked up lots of other similar recipes.  They all used some amount of oil.  The first time making this I used 1 TBSP of oil, but I believe it will be just fine with none.

This recipe is a definite keeper!!!

Dressing, option 1:

• 1 tbsp extra virgin olive oil  or none!
• freshly squeezed lemon juice - 1 lemon
• garlic, minced
• maple syrup to taste
• salt & pepper

More options:

• 1 tbsp apple cider vinegar
• some sites also add - 1 tsp Dijon mustard

For the salad:

• 1 pound brussels sprouts, trimmed, loose leaves removed and thinly shredded
• 1 bunch of tuscan kale, stems removed and leaves finely chopped into ribbons
• 2 crisp apples, cored and thinly sliced  (SweeTango, Honeycrisp, Pink Lady)
• 1/2 cup dried cranberries
• 1/3 cup candied pecans, chopped  (Epicurious recommends hazelnuts)

More Salad Options:

• 6 radishes, halved, thinly sliced
• 2 tablespoons finely chopped shallot (about 1 medium)
• 1 small garlic clove, finely grated

The food processor is definitely worth getting out for this recipe!!!

INSTRUCTIONS

Candy the nuts - Toss with maple syrup, then bake at 350 for 8 to 10 minutes.

In a medium bowl, whisk together the dressing ingredients.

Shred the brussels sprouts and kale in a food processor.

In a separate large bowl, toss together shredded brussels sprouts and kale with your hands.

Add about 3/4 of the dressing, and use your hands to massage dressing into greens for about 5 minutes.  Taste and add more dressing as needed (you may not need all of it).  Reserve any leftover dressing for another use.

Cover and refrigerate for at least one hour or up to overnight to allow for dressing to soak into the the kale and brussels.   It’s actually best when made a day ahead of time so the flavors of the dressing can sink into the kale and brussels!

Once ready to serve, toss in apple slices, dried cranberries and chopped candied pecans. Season with freshly ground black pepper.

Finally, garnish with crumbled cheese.

Makes about 6 servings.


Do Ahead (as described on Epicurious)

• Dressing can be prepared 3 days ahead; cover and chill. 
• Nuts can be toasted and chopped 1 day ahead; cover and keep at room temperature. 
• Kale and Brussels sprouts can be sliced 1 day ahead; place in an airtight container and chill. 
• Salad can be tossed together 30 minutes ahead; keep at room temperature.

Salad - Tomato Cucumber and More!

Recipe Inspiration Sources:  
Tastes Better From Scratch
Sherry Wilson
The Blond Cook

Basic Recipe

I had this salad at The Dillard House in Dillard, GA last week and fell in love.  I searched online for recipes similar to what I had tasted and found bunches of them.  I looked at a number of them to make sure I wasn't missing some wonderful variation.  What I have here is a combination of several of the ones I saw.

• cups cherry tomatoes , halved
• cucumbers, cut into 1/4'' coins or chunks
• 2 T red onions , diced - other onions will work
• 3 t olive or grape seed oil
• 1 t red wine or apple cider vinegar (other vinegars will work as well)
• salt and pepper, to taste
• 2 T fresh basil leaves , chopped
• 2 T or more sugar (optional)
• 1/2 tsp dill weed (optional)

OPTIONAL TOPPINGS:

• parsley
• minced garlic
• red pepper flakes also add a little pep to the dish

Cut cherry tomatoes in half and cut your cucumbers into 1/4” coins and add them to a bowl.  Then, drizzle olive oil and vinegar on top, toss the salad, and season it will red onion and basil.  It’s that easy!

Advice on cucumbers:  Any type of cucumber will work for this salad, but my family prefers mini or English cucumbers because the small discs are crunchy and fun to eat!  My general rule of thumb is that when the cucumber is one of the stand out ingredients in the dish, an English cucumber is the right one to buy.

Another Recipe that includes Corn

Recipe Inspiration Source:  The Blond Cook

Warmer weather is here and I'm in the mood for side salads.  I found this one on Pinterest and thought it looked good.  As always, I looked at a number of similar recipes for variations, so my list of ingredients shows a number of options, but not all amounts.  Salads like these never seem to require an exact amount of anything to be good.

Suggested Main Ingredients

• corn - fresh, frozen (thawed) or canned (well drained)
• tomatoes
• cucumber, large seeds removed - Some recipes don't use these
• red onions, sliced

Sauce Ingredients

• 1 tablespoon extra virgin olive oil - can I omit this?
• 1 tablespoon lime juice - lemon would probably do in a pinch
• 1 teaspoon fresh minced garlic
• 1/2 teaspoon salt (more or less, to taste)
• 1/4 teaspoon pepper (more or less, to taste)
• 1/4 cup loosely packed chopped fresh cilantro
• maple syrup

Kick It Up Options

• 1 jalapeno, seeded and diced
• 1/3 cup chopped red onion

Combine all ingredients together in a medium bowl. Serve immediately or cover and refrigerate for 15-20 minutes to allow flavors to mingle before serving.

Add these ingredients for a bit of Mexican flair -

• Black beans
• Bell Pepper
• Avocado
• Cumin
• Chili Powder

Source - Dinner at the Zoo

Salad - Carrot Salad, Spicy

I haven't yet found my keeper recipe, but I know it's worth more trials.  JC like my first efforts, but I didn't.  

Recipe Inspiration Sources:  
Caroline's Cooking
Inspiralized
Mother Would Know

This is what I used in my first attempt at the dressing.  Look at that!  I used the juice from a whole lemon.  That pretty much ruined my salad.  I was thinking tangy, but it was way over the top.  My bad.

• 8 oz carrots, shredded

FRUIT AND NUT OPTIONS

• raisins 
• Orange or tangerine bits
• almonds, chopped 

FRESH HERB OPTIONS - a little bit of green makes this recipe much prettier!

• cilantro coriander, finely chopped
• parsley, finely chopped

DRESSING -  WET Ingredients

• 2 tbsp vegetable broth 
• 2 tbsp lemon juice - not more!  I used too much on my first attempt.
• maple syrup

DRESSING - SPICES - I need to keep looking for the perfect combo.

• 1/4 tsp ground cumin
• 1/2 clove garlic
• red pepper flakes
• 1 pinch salt

1. Peel and coarsely grate the carrots.  Or buy shredded.
2. Finely chop the cilantro.  
3. DRESSING: Whisk/stir together the dressing ingredients.
   
4. Pour over the carrot and mix through well.
   
5. Add the cilantro, almonds and raisins.  Mix and serve or chill until needed.

Hmmmm- this might be good cooked as well.  Might have to investigate.

SHOULD MOROCCAN CARROT SALAD BE RAW OR COOKED?
If you’ve had a Moroccan carrot salad before, you may have had a cooked version. The flavorings are otherwise very similar to this, but of course the texture will be a bit different. You’ll find both in Morrocco, and with a few variations as well.

Salad - Tu-No Chickpea

Recipe Inspiration Source: Shane and Simple

Gosh, I love his photos!

His blog is becoming one of my favorites.

This is Shane's photo.

A pastry cutter is the bomb for cutting through the chickpeas -
much easier than a fork or potato masher.

I had been eating the salad as part of a sandwich,
but I think now I prefer it on the side.
My bread was itty bitty and I like more salad, less bread.

CHICKPEA SALAD INGREDIENTS

• 1 15-ounce can low-sodium or no salt added chickpeas
• 2 tbsp tahini
• 1 Tbsp Dijon mustard
• 1 Tbsp maple syrup
• 1/4 cup diced green onion
• 1/4 cup diced celery (use some of the leaves, too!)
• 1/4 cup sweet relish or dill pickles
• Pinch of salt & pepper

INSTRUCTIONS

Rinse and drain chickpeas.

Place in a mixing bowl and mash with a PASTRY CUTTER, leaving a few of the beans whole.  A fork or potato masher can be used but will take a little longer.

Add the tahini, Dijon mustard, maple syrup, green onion, celery, and sweet relish to the chickpeas and mix until everything is well combined.

Spoon about 1/2 cup of the chickpea salad onto one piece of bread. Add lettuce, tomato, red onions and more Dijon (if you prefer) to the second slice.  Put them together and make a sandwich.

NOTES
The salad will keep for 4-5 days in the fridge.

Feel free to add whatever toppings you wish. The ones in the recipe are my favorites, but get creative and build your own. Pssst...avocado works really well with this recipe 😉

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

More... 

I love how he describes the ingredients in his post - 

CHICKPEA SALAD SANDWICH INGREDIENTS

I know this is not some new “revelation” of a recipe. There are lots of variations and I’m sure they’re great. But, I like my sandwich plain and simple. All you need are seven simple ingredients.

Chickpeas: Super healthy. Loaded with protein and fiber. They’re also hearty and very filling.

Dijon Mustard, Tahini, & Maple Syrup: These three come together to make an awesome sauce that replaces the mayo usually found in these types of sandwiches. Dijon for a little “twang.” Tahini provides a “nutty” flavor and healthy fats. And, the sweetness of the maple syrup brings everything together.

Celery, Green Onion, & Relish: Celery and onion add a savory crunchiness to this recipe. And, the sweet pickle relish adds a tanginess that just goes well with all these other flavors. You can use diced dill pickles. They work great! I just love sweet relish.

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Forks Over Knives has a slightly different version - 

FOR THE SALAD:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 3 tablespoons tahini
• 1 teaspoon Dijon or spicy brown mustard
• 1 tablespoon maple syrup or agave nectar
• ¼ cup diced red onion
• ¼ cup diced celery
• ¼ cup diced pickle
• 1 teaspoon capers, drained and loosely chopped
• Healthy pinch each sea salt and black pepper
• 1 tablespoon roasted unsalted sunflower seeds (optional)

Salad - Basic Idea Page

Eat a big salad every day!!!  This one thing will improve you health greatly!!!  If you have a refrigerator, you can make your own.  If you need to eat out, salads are super easy to find.  If you are eating out and the salad comes with bacon or chicken or something you don't want, just ask them nicely if you can substitute something else you'd rather have.  

The salad should be your meal.  Whether you do it at lunch or dinner doesn't matter.  You could even do it for breakfast if you like.  

It needs to be loaded with greens and good veggies.  You may find yourself getting interested in color and composition.  There's an art to a salad!  

Greens - Base

Using a combination of these is great!

• lettuce - Not iceberg! - there are so many types of healthier lettuces for you to explore!
• spinach - this is high histamine so be careful if you have stomach issues
• kale

Greens - More to Consider

• arugula 
• cabbage - purple is pretty and healthier! 
• dandelion greens 
• endive 
• parsley or cilantro or other herb

Veggies!!! - Make it colorful!!!

• asparagus 
• avocado 
• bell pepper 
• broccoli 
• carrots 
• cauliflower - white, green or purple
• celery 
• corn
• cucumber 
• edamame 
• mushrooms 
• onions - sweet, red, spring...
• radishes 
• squash / zucchini
• tomatoes 

Beans / Legumes 

Greens, fruits and veggies digest quickly and you could get hungry again rather fast.  If you add some beans, you will feel more satiated and not need to eat again too soon.  Canned is fine, but rinse them before adding to your salad.  If you are ordering a salad at a Mexican restaurant, they can easily give you black beans, just make sure you aren't getting refried ones.

• black beans (my favorite)
• black-eyed peas
• Southern Caviar! 

Fruit - a little goes a long way

• apples 
• beets 
• berries 
• figs 
• grapes 
• mango
• pears
• pineapple 
• orange wedges - this is high histamine so be careful if you have stomach issues
• peaches, plums, nectarines - these are high histamine so be careful if you have stomach issues

Dried Fruit - in moderation

• dried cranberries 
• raisins 

Nuts & Seeds

• Walnuts, pecans... 
• Sunflower seeds 
• Pumpkin Seeds 
• poppy seeds 

Flowers

Yes, flowers are a fabulous garnish on salads!   There are a number of edible flowers to choose from.  They are especially fun to use for special occasions.  They all have unique flavors.  Some are quite spicy.  You can remove the petals and scatter them into the salad, or use the whole flowers to garnish.  Remove pistils and stamens before eating.  

• carnation
• chrysanthemum
• citrus blossoms
• cornflower
• dandelion
• day lily
• dianthus
• daisy
• geranium
• hollyhock
• honeysuckle
• impatiens
• jasmine
• lavender
• lilac
• marigold
• nasturtium
• pansy - a fav of Martha Stewart
• passionflower
• clover
• rose
• snapdragon
• sunflower
• violet

Here's a few posts with more info about edible flowers - The View from Great Island, Spoon University, West Coast Seeds

Salad - Southwestern Chopped with Cilantro Lime Dressing

Inspiration Source:  Oasis Advanced Wellness and Damned Delicious

SALAD

• 5 cups chopped romaine lettuce
• 1/2 cup cherry tomatoes, halved
• 1/2 cup canned corn kernels, drained
• 1/2 cup canned black beans, drained and rinsed
• 2 tablespoons chopped fresh cilantro leaves
• 1 avocado, halved, seeded, peeled and diced
• 1/4 cup tortilla strips, for garnish (optional)

To assemble the salad, place romaine lettuce in a large bowl; top with tomatoes, corn, black beans and cilantro. Pour the dressing on top of the salad and gently toss to combine. Stir in avocado.

DRESSINGS

To make the cilantro lime dressing, combine ingredients in the bowl of a food processor.

DRESSING 1 

from  Damned Delicious

• 1 cup loosely packed cilantro, stems removed 
• 1/2 cup plain Greek yogurt 
• 2 cloves garlic 
• Juice of 1 lime 
• Pinch of salt 
• 1/4 cup olive oil 
• 2 tablespoons apple cider vinegar 

DRESSING 2 

from Little Blue Plates

• 1/2 cup unseasoned rice vinegar
• 1/3 cup fresh squeezed lime juice (from 2-3 limes) 
• 1 cup mangos, diced (fresh or frozen) 
• 1/3 cup pure maple syrup 
• 1/2 teaspoon sea salt 
• 1/2 cup fresh cilantro, chopped (about 1/2 bunch) 
• 1 pinch of chipotle chili powder 
• (Optional) 1/4 teaspoon xanthun gum powder (to thicken the dressing, if desired) 

DRESSING 3  

from From My Bowl

• ¼ cup Cashews, soaked Overnight*
• ¼ bunch Cilantro, roughly chopped (stems and leaves) 
• 1 large Jalapeño Pepper 
• Juice of 1 Lime 
• 1 tbsp Unseasoned Rice Vinegar (or the juice of another ½ Lime) 
• ½ tsp Salt 
• ½ cup Filtered Water