The two salads I offer today are great options not only for the strict vegan but also for those of you who are looking for healthy options in the food department.
I love meat, chicken and fish too much to go vegan, but I do prepare several meals each week that fall into the vegan – or at least vegetarian, if I choose to sneak a little cheese in the recipe – arena.
Pasta is accepted in vegan diets if it has vegan approved ingredients with no animal byproducts. There are many vegan products on the market today, such as veggie burgers and vegan butter, mayonnaise, cheese and substitutes for meat. If you are fond of tofu that also fits the vegan diet.
These salads are very economical. Each one costs less than five or six dollars to prepare, and will serve at least four generous servings and often lots of left overs.
Here is my pasta and broccoli salad, which also works well as a light summer dinner. I make a lot of this salad as it keeps well in the fridge for several days.
Pasta and Broccoli Salad
Ingredients
For the salad
- 1 pound of bowtie pasta
- 4 cups of broccoli florets
- 1/2 cup of cilantro
- 2 cups of thinly sliced carrots
- 1 cup of chopped zucchini
- 1 cup of chopped yellow neck squash
- 1 cup of chopped walnuts
For the dressing
- 3/4 cup of olive oil or avocado oil
- Juice of one lemon
- 1 tablespoon of water
- 1 teaspoon of Dijon mustard
- Two tablespoons each of rosemary, basil, oregano and cumin
- 1 teaspoon of red pepper flakes
- Salt and pepper to taste
Directions
For the salad
- Cook the pasta according to the directions on the box and allow it to cool.
- Combine all the vegetables in a bowl and gently mix in the pasta.
For the dressing
- Pour all the ingredients in a small bowl and whisk until fully blended.
- I taste the dressing to see how much, if any, salt and pepper to add.
- Pour the dressing over the salad and mix well.
- Add the walnuts before serving and gently mix in the salad.
I use all these veggies raw, but you can steam for a few minutes if that is your preference.
The next recipe is my purple potato salad. We rarely have potatoes in our house, but I feel less guilty eating the purple ones as they are claimed to have less starch and more vitamins.
Purple Potato Salad
Ingredients
For the salad
- 3 cups of chopped and cooked purple potatoes
- 1 cup of sliced celery
- 3 scallions, chopped
- 1 cup of sweet red peppers
- 1/2 cup of chopped raw spinach
- 1/2 cup of pumpkin seeds
For the dressing
- 1/2 cup of avocado oil
- 1/4 cup of wine vinegar
- 1 tablespoon of water
- 1/2 teaspoon of fresh horseradish
- 2 teaspoons each of curry powder, garlic powder, oregano
- salt and pepper to taste
Directions
- Combine all the chopped veggies in a large bowl.
- Mix the dressing ingredients with a whisk.
- Pour in the dressing with the veggies leaving out the pumpkin seeds.
- Add the pumpkin seeds over the top and gently stir in.
Note: If you prefer a creamy type potato salad try some Vegan Mayonnaise.
Do you make a vegan salad that is nutritious and tasty? Are you living a vegan lifestyle? What are your favorite recipes? Please share something easy to make in the comments below.
