Kristi Whitley
Healthy Living
Summer Salads
Loaded Mediterranean Salad
from makeitdairyfree.com
I sometimes just make the salad and dressing. The marinated tofu is a great addition but not totally necessary to make this delicious salad. it will keep in the fridge without the dressing for about 3 days. It is a beautiful addition to a buffet or pot luck. It is a crowd pleaser too.
PREP TIME: 20 min
SERVINGS: 4 entree sized servings
INGREDIENTS
# Salad
• 30 oz chickpeas, (drained and washed (2 cans))
• 12 oz marinated artichoke hearts, (quartered)
• 2 cups cherry tomatoes, (halved)
• 4 Mini cucumbers, (sliced)
• 1 red pepper, (diced)
• 1 small red onion, (diced)
• 1/2 cup Fresh parsley
• 1/4 cup fresh basil, (chopped)
• 1/3 cup Kalamata olives
• 1 cup blueberries, optional
# Lemon vinaigrette dressing
• ¼ cup fresh lemon juice
• Zest from 1 lemon
• 2 tbsps red wine vinegar
• 1 large garlic clove (grated)
• 1 -2 tbsps Dijon mustard
• ¼ teaspoon sea salt (more to taste)
• ¼ ground black pepper
• ⅓ - 1/2 cup extra-virgin olive oil
• ½ teaspoon dried oregano (optional)
# Marinated tofu feta
• 2 tablespoons warm water
• 2 tablespoons white miso
• 2 tablespoons light olive oil
• 3 tablespoons nutritional yeast
• 2 cloves garlic, (minced)
• 1/3 cup apple cider vinegar
• Juice from 1 lemon
• 1 tbsp Italian seasoning
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1 14 oz package firm tofu, (cubed)
PREPARATION STEPS
1. See notes!
2. Start by making the marinade for the vegan feta by adding everything but the tofu into a bowl or container. Whisk together.
3. Add the cubed tofu to a dish with a lid. Pour marinade over it, gently toss together, cover and place in fridge overnight or up to 24-48 hours before using.
4. Add all ingredients for the salad dressing together in a jar or bowl. Whisk, shake (if you have a lid) or use an immersion blended to fully combine. Set in the fridge until read to use.
5. To a large salad bowl, add all the salad ingredients together and toss. Top with your vegan feta and drizzle on desired amount of dressing as desired.
NOTE
The marinated tofu is delicious! I would also add vegan feta.
Even tho this salad requires a dressing and a marination steps along with chopping and washing all the veggies it is worth it!
This Mediterranean Chickpea Salad is guaranteed to be on your meal rotation after the first bite you take! It's gluten free, easily comes together, and bursting with flavor!
SOURCE URL
https://makeitdairyfree.com/mediterranean-chickpea-salad/?utm_source=emailtru&utm_content=round_up-whats_inside&utm_medium=email&utm_campaign=Crunchy+Salads+for+2026+-+20322610
Lemony Chickpea Quinoa Salad
from Adapted from feastingathome.com
I crave all things "lemony" in summer! This salad fills the bill! Perfect for meal prep or travel by using the jar method or just toss and serve!
PREP TIME: 15 min
COOK TIME: 15 min
SERVINGS: 6 pint jars
Preserved Lemon Dressing
1/4 cup preserved lemons, finely chopped (or see notes)
1/4 cup olive oil
1/4 cup lemon juice
2 garlic cloves, finely minced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon sumac (optional)
Salad
• 3/4 cup quinoa (dry, uncooked)
• 1 1/2 cups water
• 1/4 cup olive oil
• 2 lemons, juiced and zested
• 1 garlic clove, finely minced
• 1 15-ounce can chickpeas, rinsed and drained ( 1 1/2 cups cooked chickpeas)
• 1/2 cup red onion, finely chopped (see notes)
• 1 English cucumber, diced (2 cups)
• 1 bell pepper (yellow is nice) diced
• 1 cup cherry or grape tomatoes, halved ( or chopped radish)
• 1/4 cup kalamata olives, chopped or halved
• 1/2 cup flat-leaf parsley, chopped
• 1/4 cup dill, chopped (or sub mint, or use both!)
• Salt and pepper, to taste
• Other optional additions: avocado, feta, radishes
PREPARATION STEPS
1. Place quinoa, water and pinch of salt in a medium pot, bring to a boil, cover, simmer on low 12-15 minutes until all the water is gone. Uncover, fluff, cool slightly.
2. Make the dressing, by mixing all in a bowl.
3. Prep all the veggies. If sensitive to onions, dice, then soak in cold salted water while you chop the rest.
4. Place the chickpeas, onions, cucumber, bell pepper, tomatoes, olives, dill and parsley to a large bowl. Add the quinoa and dressing and give a good toss.
5. Taste, adjust salt and lemon to your liking. If making ahead, taste once more right before serving as the quinoa and chickpeas have a tendency to soak up the salt and lemon, so you might want to add a little more.
6. Place into 6 pint jars and fill the top with fresh spinach or lettuce. Optional add a tablespoon or two of dill pickle dressing to the bottom of the jar.
NOTE
Without preserved lemons on hand, I use lemon flavored olive oil or add lemon juice plus the zest of a lemon and add more salt. The preserved lemon are intense lemon flavor plus salt. Make this salad up to a day ahead for the flavors to develop. Serve with vegan feta or a drizzle of tahini dressing. Serve in butter lettuce cups or wraps or gluten free pita with hummus.
NUTRITION
Calories: 253 calories
Fat: 12.8 g
Saturated Fat: 1.7 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 607.4 mg
Carbohydrates: 30.3 g
Fiber: 6.1 g
Sugar: 3.4 g
Protein: 7.5 g
SOURCE URL
https://www.feastingathome.com/chickpea-quinoa-salad/?ck_subscriber_id=1466131962&utm_source=convertkit&utm_medium=email&utm_campaign=%F0%9F%8C%B1++If+you+LOVE+Chickpeas%2C+try...%20-%204653484
Mediterranean Orzo Pasta Salad
from thissavoryvegan.com
To make this salad gluten free I use orzo made from lentils or chickpeas sometimes sold as "rice". The use of the bean orzo kicks up the protein content too!
PREP TIME: 15 min
COOK TIME: 10 min
SERVINGS: 10
INGREDIENTS
• 1 pound orzo (dry)
• 1 15-ounce can chickpeas (drained and rinsed)
• 1 12-ounce jar roasted red peppers (drained and diced)
• 2 tablespoons sun-dried tomatoes (roughly chopped)
• 1 cup cherry tomatoes (chopped)
• 4 ounces vegan feta (crumbled)
• 2 tablespoons basil (chopped, plus more for serving)
• 1/2 red onion (diced)
• 1 clove garlic (diced)
• olive oil (to taste, I used about 1/4 cup)
• balsamic vinegar (to taste, I used about 3 tablespoons)
• salt & pepper (to taste)
• 1-2 lemons (juiced, to taste)
• arugula
PREPARATION STEPS
1. Bring a pot of water to a boil. Add the orzo and cook according to the package instructions. Drain and rinse with cold water. Transfer to a large bowl.
2. Add the rest of the ingredients (through the garlic) to the bowl. Drizzle some olive oil and balsamic vinegar over everything. Add a pinch of salt, lots of pepper and lemon juice. Toss to combine, taste, and adjust the dressing as needed.
3. Cover and place in the fridge until ready to serve. Right before serving, add some arugula and give it another toss. Top with more fresh basil and serve.
NOTE
This Mediterranean Orzo Pasta Salad is the perfect party salad! Light, refreshing, veggie-packed and serves 10!
NUTRITION
Serving Size: 1 serving
Calories: 306 kcal
Fat: 10 g
Saturated Fat: 2 g
Unsaturated Fat: 6 g
Cholesterol: 10 mg
Sodium: 844 mg
Carbohydrates: 45 g
Fiber: 4 g
Sugar: 3 g
Protein: 11 g
SOURCE URL
https://www.thissavoryvegan.com/mediterranean-orzo-pasta-salad/?utm_source=newsletter&utm_medium=email&utm_campaign=new_mediterranean_orzo_pasta_salad&utm_term=2022-06-10
Tofu "Egg" Salad
I make this salad without measuring. It is like any other egg salad recipe, I just replace the real boiled eggs with a block of pressed and crumbled extra firm tofu and 1/4-1/2 teaspoon of Kala Namak black salt (which is actually pink) to give it the egg smell and taste. Substitute real mayo for Vegenaise. I add a teaspoon or two of yellow mustard for taste and color and minced celery and green onion. Dill is my herb of choice for seasoning along with salt and pepper to taste, a dash of Tabasco, and a sprinkle of celery seed. I serve on bread, crackers, or on top of a salad. Yummy summer treat!
Click on the recipe heading for more salads and dressings or click below.
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