Mango-Pea Salad with Sesame Dressing

Toss this salad with the dressing at the last minute, otherwise the peas will start to turn yellow as the acid in the lime juice "cooks" them.

Mango-Pea Salad
3 cups soybean sprouts
2 cups fresh or thawed frozen peas
2 mangoes, peeled and diced
2 bunches green onions, chopped (about 1 cup)
1/2 cup chopped fresh mint
3 Tbs. black sesame seeds

Sesame Dressing
3 Tbs. lime juice
2 Tbs. toasted sesame oil
1 Tbs. vegetable oil
2 tsp. minced fresh ginger
1/2 tsp. brown sugar
1/2 tsp. salt

1. To make Mango-Pea Salad: Bring large pot of salted water to a boil. Add sprouts and peas, and cook 2 minutes, or until crisp-tender. Drain, and chill in ice water to stop cooking and keep peas bright green. Drain again.

2. Toss together sprouts, peas, mangoes, green onions, mint and sesame seeds in large bowl.

3. To make Sesame Dressing: Whisk together lime juice, sesame oil, vegetable oil, ginger, brown sugar and salt in small bowl. Pour over pea mixture, and toss to coat. Season with salt and pepper, and serve on bed of lettuce, if desired.

Vegetarian Times: Peas Recipes

Peanut Noodle Salad

Ingredients
1/4 cup reduced fat peanut butter
2 tablespoons low sodium soy sauce
1 tablespoon freshly squeezed lemon juice
1 1/4 tablespoons sesame oil
1 teaspoon grated fresh ginger
salt and freshly ground black pepper
1/2 pound soba noodles
2 scallions, thinly sliced
1 medium carrot, peeled and thinly sliced
1/2 cup blanched peas

Cooking Instructions
1. Mix the peanut butter in a large bowl with the soy sauce, lemon juice, sesame oil and ginger. Season with salt and pepper and set aside.

2. Bring a large pot of salted water to a boil. Add the noodles and cook stirring constantly until the water returns to a boil. Cook until the noodles are al dente.

3. Scoop the noodles out of the pot and directly into the bowl with the peanut butter mixture.

4. Add 2-4 tablespoons hot pasta water to loosen up the sauce.

5. Add the vegetables and toss well. Let cool. Cover and refrigerate.

This recipe serves: 4 children
Preparation time: 10 minutes
Cooking time: 10 minutes

Peanut Noodle Salad [Recipe by FoodFit]

Rainbow Black Bean Salad Recipe

Ingredients
1 cup dried black beans
1 bay leaf
2 cloves garlic, peeled and halved
1 teaspoon freshly ground black pepper
1/4 teaspoon cumin
1/4 teaspoon ground coriander
pinch of cayenne pepper
1 medium red onion, diced
1 large green pepper, diced
1 large red bell pepper, diced
1 cup corn kernels
3 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon lime juice
1/4 teaspoon salt

Cooking Instructions
1. Place the beans in a colander and rinse with cold water. Pick over the beans to remove any stones. Place the beans in a clean pot, cover with fresh cold water and soak for at least 4 hours or overnight. Drain.

2. In a large pot, combine the beans, onion quarters, bay leaf, 1 teaspoon freshly ground black pepper, cumin, coriander and cayenne pepper with 2 quarts of water and bring to a boil.

3. Reduce heat and simmer until the beans are tender, about 1 hour.

4. Drain the liquid from the beans and remove the onions, garlic and bay leaf.

5. Combine the black beans, red onion, green and red pepper and corn in a large bowl. In a separate bowl mix the lime juice, vinegar and oil. Pour over the beans and vegetables and toss to combine.

6. Taste and adjust the seasonings, adding additional cayenne pepper if you want the salad spicier.

This recipe serves: 4
Preparation time: 45 minutes
Cooking time: 1 hour

Rainbow Black Bean Salad Recipe [Recipe by FoodFit]

Orzo Salad

Ingredients
8 ounces orzo
1 cup fresh, chopped tomatoes
1/2 cup pitted, halved olives
2 tablespoons red wine vinegar
1/3 cup olive oil
2 tablespoons fresh, chopped parsley
salt to taste
freshly ground black pepper

Cooking Instructions
1. Bring 1 gallon of well-salted water to a boil. Add the orzo and cook until al dente, about 7 minutes. Drain well and let cool.

2. Place the orzo in a large bowl. Add the tomatoes, olives, red wine vinegar and olive oil. Mix well. Add the fresh herbs. Season with salt and pepper to taste.

This recipe serves: 10
Preparation time: 20 minutes
Cooking time: 10 minutes

Orzo Salad [Recipe Brought to you by FoodFit]

Spinach, Grapefruit and Almond Salad

Ingredients
For the vinaigrette:
1 tablespoon soy sauce
2 tablespoons fresh lime juice
1 tablespoon finely chopped shallots
1/3 cup olive oil
salt to taste
freshly ground black pepper

For the salad:
1/2 cup slivered almonds
4 cups spinach, cleaned and torn into bite-size pieces
1 grapefruit, peeled and sectioned

Cooking Instructions
For the vinaigrette:
1. Place all the ingredients in a container with a tight-fitting lid. Shake well.
2. Add the salt and pepper to taste.

For the salad:
1. Preheat the oven to 350°F.
2. Spread the almonds on a baking sheet and toast in the oven until lightly browned, about 5 minutes.
3. Place the spinach in a bowl and toss with the vinaigrette.
4. Transfer the dressed spinach leaves to a serving plate. Arrange the grapefruit sections on top and sprinkle with the almonds.

This recipe serves: 6
Preparation time: 15 minutes
Cooking time: 5 minutes

Spinach, Grapefruit and Almond Salad [Recipe Brought to you by FoodFit]

Baked Orzo with Zucchini

This simple dish comes together in minutes and calls for a light soup or tossed green salad and hot Italian bread with olive oil for dunking. It also makes a great buffet party dish, as it can feed a group when served with other fare. Serves 6.

Ingredients:
2 cups dried tri-colored or plain orzo
2 Tbs. olive oil
2 tsps. minced garlic
1 large leek, thinly sliced
2 zucchini, thinly sliced
1 cup chunky marinara sauce
Salt and freshly ground black pepper to taste
2 cups shredded, low-fat mozzarella
Pizza or Italian spice mix to taste
1/2 cup grated Parmesan cheese

Directions:
1. Preheat oven to 400ºF. Lightly oil heatproof baking dish.

2. Heat water in covered saucepan. When at a rapid boil, cook orzo until almost tender, about 5 minutes.

3. Meanwhile, heat oil in skillet over medium heat and sauté garlic, leeks, and zucchini slices for about 10 minutes, stirring often.

4. Drain orzo and place in baking dish. Stir in marinara sauce, salt, and pepper and spice mix. Top with half the cheese.

5. Arrange zucchini and leek slices on top of orzo, and top with remaining mozzarella. Bake for 15 minutes, or until mozzarella melts. During last 5 minutes, sprinkle with grated Parmesan cheese.

Baked Orzo with Zucchini

No-Cook Cannellini Salad with Pesto Dressing

In this recipe, the pesto is tossed with white beans to create an elegant salad in a flash. Serves 4.

2 19-oz. cans cannellini beans, rinsed and drained
3 cups shredded red cabbage
2/3 cup thinly sliced green onions
2 to 3 Tbs. prepared basil pesto
1 Tbs. chopped capers

Directions: Combine all ingredients in large bowl. Let stand 15 to 30 minutes to allow flavors to meld. Serve at room temperature.

No-Cook Cannellini Salad with Pesto Dressing [Vegetarian Times]

Soba Noodle Salad

Dressing
2 tbsp sesame oil
1 1/2 tsp chili oil or chili flakes
3 cloves garlic, minced
1/2 tsp chili flakes
2 tbsp rice vinegar
1/2 cup soy sauce
1 cup water
1/4 cup honey
1 tsp corn starch or arrowroot powder
juice of 2 limes
2 tbsp cilantro, minced

Salad
1 lb soba noodles
2 tbsp hijiki seaweed, soaked and cut into small pieces or seaweed flakes, unsoaked
4 scallions, minced
1 carrot, shredded
1 sweet red pepper, julienned
1/2 English cucumber
2 avocado, cubed
1/4 cup roasted cashews

1. Heat oils in pot over medium heat. Add garlic and chili and saute briefly being careful not to let them burn. Stir in vinegar, soy sauce and water and bring to a boil. Reduce to simmer and add honey, stirring to dissolve. Mix corn starch and a couple of tablespoons of water and whisk into simmering liquid. Continue to simmer for about 5 minutes. When the mixture has thickened slightly, remove from heat and cool. Stir in lime juice and cilantro and set aside.

2. Meanwhile cook noodles according to the package. Drain and rinse in cold, running water. Remove excess water. Lightly toss with sesame oil. Refrigerate until ready to use.

3. Before serving combine chilled noodles with prepared vegetables except avocado. Coat liberally with dressing and toss well. Garnish with avocado and cashews. Serve immediately.

From Sarah Bonsall and Robert Oullette of Reading Toronto [via TreeHugger].

Rice Noodle Salad with Pineapple Dressing

Ingredients:
7 oz. thin rice noodles
2 tsp. vegetable oil
1 cup finely diced red bell pepper (1 small)
1 cup grated carrots (about 2)
1⁄2 cup chopped cilantro
1⁄2 cup chopped fresh mint leaves
1 medium head Boston lettuce, leaves separated
1 lime, sliced in half moons, for garnish

Dressing:
1 cup pineapple juice
1⁄2 cup low-sodium soy sauce
1⁄3 cup coarsely chopped fresh ginger
1⁄4 cup rice vinegar
2 Tbs. vegetable oil
3 to 4 tsp. vegetarian Thai green curry paste
2 tsp. brown sugar
6 medium cloves garlic, minced

This delicate and refreshing salad is guaranteed to perk you up on a hot summer’s day. The generous amount of fresh-tasting, tangy dressing is enough to moisten the salad and pass the remainder as a dipping sauce. You could also serve rice paper wrappers alongside and use the noodle salad and lettuce as a filling for spring rolls. Dip rice paper wrappers in warm water 10 to 20 seconds to soften before filling.

Directions:
1. Bring large pot of water to a boil.

2. Make dressing: In blender or food processor, combine all dressing ingredients; process until well blended. Set aside. (Dressing can be made up to 4 days ahead and refrigerated.)

3. Put noodles into large bowl. Pour boiling water over noodles and stir to immerse and separate strands. Let soak 5 minutes. Drain and rinse under cold water. Drain again, shaking colander. Return noodles to bowl, drizzle with oil and toss to coat.

4. Add bell pepper, carrots, scallions, 1⁄4 cup cilantro and 1⁄4 cup mint to noodles in bowl. Add half of the reserved dressing and toss to coat. Line platter or shallow serving bowl with lettuce leaves; top with noodle salad. Sprinkle with remaining cilantro and mint and garnish with lime. Serve, passing remaining dressing separately.

Rice Noodle Salad with Pineapple Dressing [via Vegetarian Times]

Almost Totally Tomatoes

This showy main-course pasta salad gets its visual impact from a mix and match of tomato shapes and colors. Serve with grilled or toasted Italian focaccia drizzled with olive oil. Serves 4.

1 9-oz. pkg. fresh fettuccine, preferably spinach
1 Tbs. olive oil
1 Tbs. lemon juice
2 Tbs. grated Parmesan cheese plus extra for sprinkling
2 Tbs. chopped oil-packed sun-dried tomatoes
2 tomatillos, thinly sliced
1 plum tomato, diced
1 heirloom tomato, cubed
1 cup grape tomatoes
1 cup cherry tomatoes
1 cup pear tomatoes
Sun-dried tomato vinaigrette as desired
1/2 cup pumpkin seeds

1. Cook fettuccine according to package directions. Drain, rinse under cold water and drain again. Put into large bowl, and toss with oil, lemon juice, 2 Tbs. Parmesan cheese, and sun-dried tomatoes.

2. Combine tomatillos and all fresh tomatoes in large mixing bowl, and toss with vinaigrette. Arrange pasta in individual bowls, top with tomatoes, and sprinkle with pumpkin seeds and remaining Parmesan cheese. Serve.

PER SERVING: 310 CAL; 12 G PROT; 9 G TOTAL FAT (2 SAT. FAT); 48 G CARB.; 45 MG CHOL; 60 MG SOD.; 4 G FIBER; 3 G SUGARS

Almost Totally Tomatoes [via Vegetarian Times]

Grilled Sweet Potato Salad

Grilled sweet potatoes require close attention�but the results are worth it. Slice them too thick, and they won�t cook through; slice them too thin, and they�ll char quickly. So slice carefully, and keep an eye on the grill. Serves 4.

Cilantro-Lime Vinaigrette
1 tsp. grated or minced lime zest
3 Tbs. fresh lime juice
1 Tbs. white wine vinegar
2 Tbs. chopped cilantro
2 cloves garlic, minced
Salt to taste

Sweet Potatoes
2 lb. sweet potatoes, peeled and sliced 3/8-inch thick
1 red bell pepper, diced
2 scallions, white and tender green parts, sliced
3 Tbs. orange, mango or pineapple juice
Salt and freshly ground black pepper to taste

Directions:

1. Prepare medium-low charcoal fire, or preheat gas grill (or broiler).

2. To make Cilantro-Lime Vinaigrette: Combine lime zest, juice and vinegar in large bowl. Whisk in oil until completely blended. Stir in cilantro, garlic and salt.

3. To make Sweet Potatoes: Add potato slices to vinaigrette, and let marinate a few minutes. Using slotted spoon, transfer potato slices to grill. Turn occasionally, basting with remaining vinaigrette, and cook until tender when pierced with fork, 10 to 15 minutes.

4. Return grilled potatoes to vinaigrette. Add red pepper, scallions, juice, salt and pepper; toss gently. Serve immediately.

Grilled Sweet Potato Salad [Vegetarian Times]

Greek Zucchini Salad with Crumbled Feta

Fresh mint, feta cheese and zucchini are a favorite summer salad combination in small tavernas throughout the Greek Isles. For a more colorful salad, use one zucchini and one yellow squash. Serves 6.

3 Tbs. lemon juice
2 tsp. grated lemon zest
1 clove garlic, minced (about 1 tsp.)
1/3 cup olive oil
2 medium zucchini, peeled into thin ribbons (about 4 cups)
1 medium sweet onion, such as Vidalia or Walla Walla, thinly sliced (about 1 cup)
1/2 cup crumbled feta cheese
2 green onions, chopped (about 1/4 cup)
1 Tbs. chopped fresh mint
1 Tbs. chopped fresh parsley

1. Whisk together lemon juice, lemon zest and garlic in large serving bowl. Gradually whisk in oil. Season with salt and pepper. Add zucchini and onion, and toss to coat. Cover and marinate overnight, or up to 2 days. Sprinkle with feta, green onions, mint and parsley just before serving.

PER SERVING: 149 CAL; 3G PROT; 12G TOTAL FAT (3G SAT. FAT); 9G CARB; 11MG CHOL; 252MG SOD; 2G FIBER; 5G SUGARS

Greek Zucchini Salad with Crumbled Feta: from the May-June '07 issue of Vegetarian Times

Arugula Salad with Figs And Walnuts

Ingredients:
4 cups loosely packed arugula leaves
2 cups quartered fresh figs
1/2 cup crumbled feta cheese
2 tablespoons walnuts
4 teaspoons raspberry vinegar
1 tablespoon extra virgin olive oil

Method:
Combine all ingredients in a large bowl and gently toss.

Arugula Salad with Figs And Walnuts

Tabouleh / Taouli Salad

Ingredients:
- bulgur wheat-- 3 cups soak in warm water 1.5 hours
- tomatoes--5 roma
- cucumbers--2
- parsley--3 bunches

Preparation:
cut vegetables into chunks of approximately the same size
add wheat
add juice of half a lemon
add 1/4 tsp black pepper
add 1 tsp hing/asafoetida
add 1.5 tsp salt
add finely chopped parsley--put last so you know that if it's mixed, the other spices are too
optional--add 2 tsp sumac
add olive oil to taste
stir.

TABOULEH/TAOULI SALAD

Snow Pea and Soba Noodle Salad with Thai Peanut Sauce

This cold entrée salad makes the most of two Asian cuisines, with Japanese noodles tossed in a Thai-style dressing.



Peanut Sauce
3/4 cup light coconut milk
1/3 cup natural-style crunchy salted peanut butter
4 tsp. light brown sugar
1 Tbs. low-sodium soy sauce
1/2 tsp. Thai red curry paste

Snow Pea Salad
1 3.1-oz. bundle soba noodles
3 oz. snow peas (about 1 cup)
1 Tbs. chopped cilantro
1 tsp. minced green onion
2 cups pea sprouts or bean sprouts
1/2 red bell pepper, sliced (½ cup)
16 limestone or butter lettuce leaves

1. To make Peanut Sauce: Whisk together all ingredients in bowl.

2. To make Snow Pea Salad: Cook noodles according to package directions, adding snow peas 2 minutes before end of cooking time. Rinse under cold water, and drain. Toss with ½ cup Peanut Sauce, cilantro and green onion. Fold in sprouts and red pepper. Season with salt.

3. Divide lettuce leaves among plates, and mound noodle mixture on top. Drizzle each serving with 1 Tbs. remaining Peanut Sauce, and serve.

Serves 4 - Vegan - 30 minutes or fewer

SNOW PEA AND SOBA NOODLE SALAD WITH THAI PEANUT SAUCE

Three Bean Salad v3

Ingredients:
1/4 cup cider vinegar
1/3 cup olive oil
Coarse salt and ground pepper
1 package (10 ounces) frozen lima beans, thawed
1 package (9 ounces) frozen cut green beans, thawed
1 can (15 ounces) red kidney beans, drained and rinsed


Directions:

• In a medium bowl, whisk together vinegar, and oil; season generously with salt and pepper. Add all beans; toss to combine.
• Let marinate at room temperature or in the refrigerator, tossing occasionally, at least 30 minutes and up to a day.

Serves 6 | Prep time: 10 minutes | Total time: 40 minutes

Three-Bean Salad v2

1 15-ounce can cannellini beans, drained and rinsed
1 15-ounce can chickpeas, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
2 celery stalks, finely chopped
1/2 red onion, finely chopped
1 cup fresh flat-leaf parsley leaves, finely chopped
2 tablespoons finely chopped fresh rosemary
3 tablespoons fresh lemon juice
1/4 cup extra-virgin olive oil
1 teaspoon kosher salt
1/4 teaspoon black pepper

In a large bowl, combine the cannellini beans, chickpeas, kidney beans, celery, onion, parsley, and rosemary.

In a small bowl, whisk together the lemon juice, oil, salt, and pepper. Drizzle the vinaigrette over the salad and toss. Serve at room temperature.

Yield: Makes 4 to 8 servings

Three-Bean Salad : RealSimple.com

Three-Bean Salad

1/2 cup canned kidney beans
1/2 cup canned chickpeas
1/2 cup fresh green beans, steamed, or 1/2 cup frozen green beans, thawed
1 teaspoon extra-virgin olive oil
1 teaspoon red wine vinegar
1 tablespoon chopped red onion
1/4 cup diced red pepper
3 butter-lettuce leaves

In a bowl, combine the kidney beans, chickpeas, green beans, oil, vinegar, onion, and red pepper. Divide the mixture evenly among the lettuce leaves and transfer to a plate.

Yield: Makes 1 serving

Three-Bean Salad : RealSimple.com