The Everything Salad Book (15 page)

1. In a small bowl, whisk together olive oil, vinegar, paprika, and lemon juice.
   

2. In a large bowl, combine the chickpeas, beans, olives, corn, red onion, and parsley. Pour the olive oil dressing over the bean mixture and toss well to combine.
   

3. Season generously with salt and pepper, to taste.
   

4. Cover and chill for at least 1 hour before serving to allow flavors to mingle. Gently mix before serving.
   

PER SERVING

Calories:..........236

Fat:..........12 g

Protein:..........6.5 g

Sodium:..........477 mg

Fiber:..........5 g

Carbohydrate:..........26 g

One of the most important ingredients in a traditional bean salad is the sugar, as it not only sweetens everything up, it helps bond the different flavors together.

1. Slice the onion thinly, then cut the slices in quarters.
   

2. In a small bowl, whisk together the sugar, vinegar, oil, and salt and pepper.
   

3. In a large bowl, combine the beans, onions, and dressing. Mix well. Chill at least 4 hours or overnight, stirring occasionally. If desired, the salad can be drained before serving.
   

PER SERVING

Calories:..........365

Fat:..........11 g

Protein:..........14 g

Sodium:..........320 mg

Fiber:..........16 g

Carbohydrate:..........55 g

Yellow wax beans are a type of snap bean. They're picked young, but tend to be thinner and longer than green beans. They taste like a mellow version of common sugar and snap bean flavor. Wax beans also come in the less common purple variety. If you can find purple wax beans, they taste similar to yellow and provide a wonderful burst of color to any dish.

This flavorful salad is hearty enough to serve as an entrée for a family dinner and sophisticated enough to serve as an appetizer or side dish for a party.

1. Place lentils in a large saucepan and cover with water. Bring water to a rolling boil and reduce heat to low. Cover saucepan with lid, leaving a large crack open on one side. Cook lentils until tender, about 25 minutes. Drain lentils and place in a large mixing bowl.
   

2. Drain and rinse chickpeas. Add chickpeas, bell pepper, palm hearts, radish, basil, chives, and thyme to lentils. Stir very gently to mix.
   

3. Whisk vinegar, juice, ginger, salt, and paprika together in a small bowl. Whisk oil into bowl and mix until emulsified. Drizzle dressing over salad. Toss gently, but thoroughly, to mix and coat. Serve warm or cover and chill in refrigerator up to 12 hours before serving.
   

PER SERVING

Calories:..........205

Fat:..........6 g

Protein:..........9.5 g

Sodium:..........259 mg

Fiber:..........10 g

Carbohydrate:..........29 g

Lentils are legumes, just like peas and beans. They come in brown, red, and green, and tend to be small, round, and flat. The small size means dry lentils do not need soaking the way dry beans do, you can just throw them in boiling water and cook until tender. Be careful about how long you cook the lentils though, as they quickly turn to mush if overcooked.

Serve with an antipasto side platter to turn the salad into a full and well-balanced meal.

1. Fill a metal bowl with ice water and set aside. Bring a pot of water to a rolling boil and add fava beans. Bring back to a boil, cook beans for 2 minutes, drain, and add beans to ice water. Let cool for 5 minutes. Drain beans well and place in mixing bowl. Remove shells from beans. Discard shells.
   

2. Drain and rinse white beans. Add white beans to fava beans. Drain artichoke marinade into a small bowl and set aside. Dice the drained artichoke hearts. Add artichoke hearts, bell pepper, and olives to bowl. Toss gently to mix.
   

3. Whisk vinegar, garlic paste, and oregano into the reserved marinade. Whisk oil into bowl and mix until emulsified. Pour dressing over salad and toss well to coat. Serve immediately or cover and chill in refrigerator for up to 4 hours before serving.
   

PER SERVING

Calories:..........261

Fat:..........7 g

Protein:..........14 g

Sodium:..........155 mg

Fiber:..........12 g

Carbohydrate:..........38 g

Fava beans have a wonderful flavor, but most people avoid them because they grow with double shells and take longer to prepare than other beans. You string and shuck the large pod to release the beans. The shucked beans are blanched, drained, and rinsed. You must then remove the shell from each bean before serving. While it may take extra effort, the rich and meaty beans are worth the work.

Reminiscent of the popular sandwich, this recipe provides all the flavor of a BLT and an extra punch of vegetables.

1. Cut chicken breasts into 1-inch cubes. Cover skillet with nonstick cooking spray and add chicken. Cook over medium heat for 6–8 minutes until no longer pink. Place chicken in a large bowl and set aside.
   

2. Cook bacon over medium-high heat until crispy. Crumble bacon into bowl with chicken. Set bowl aside.
   

3. Toss lettuce, tomato, and onion together in a large salad bowl. Toss the chicken and bacon into the salad. Drizzle dressing over salad and toss gently to mix. Sprinkle croutons over salad and serve immediately.
   

PER SERVING

Calories:..........343

Fat:..........23 g

Protein:..........26 g

Sodium:..........533 mg

Fiber:..........1 g

Carbohydrate:..........7 g

To make your own seasoned croutons, use a few slices of stale bread. Cut the bread into cubes, place in a large bowl, drizzle with a little olive oil and toss to coat. Sprinkle cubes with a pinch of garlic powder, pepper, and Italian seasonings. Toast bread on a nonstick cookie sheet in an oven set to 250°F. Toast for 5–10 minutes, stirring once, until croutons are dry and golden.

Chopped bok choy adds a delightful crunch to the salad. Mix in some radicchio with the bok choy if you prefer a little more bite to the flavor.

1. Stir mayonnaise, mustard, water, and honey together in a small bowl. Mix well and set aside.
   

2. Slice chicken breasts into 1-inch thick strips. Warm oil in a large skillet over medium heat and add chicken. Sprinkle with garlic salt and lemon pepper. Cook chicken about 8 minutes until no longer pink and starting to brown. Remove from heat and place strips in a large salad bowl.
   

3. Stir mustard dressing into the chicken. Mix well. Add bok choy, apricots, and leeks to salad. Toss to coat. Garnish with lemon zest and serve.
   

PER SERVING

Calories:..........282

Fat:..........16 g

Protein:..........22 g

Sodium:..........134 mg

Fiber:..........2.5 g

Carbohydrate:..........14 g

Dijon mustard hails from Dijon, France, and has a stronger flavor than American yellow mustards. Dijon consists of brown or black mustard seeds mixed with wine or vinegar and herbs. The popular mustard comes in many varieties, from mild to spicy, and in many flavors, from champagne to raspberry. Its distinct taste cannot be replaced with yellow mustard, as the two flavors are extremely different.

This filling entrée salad is perfect for mid-spring to early summer, when fresh sugar snap peas are plentiful in gardens and grocery stores.

1. Cut chicken breasts into finger-sized slices. Warm oil in a large skillet over medium-high heat. Add chicken to the skillet and sprinkle with garlic powder and lemon pepper. Stir-fry chicken for 10 minutes until no longer pink and starting to brown. Remove skillet from heat.
   

2. Drain syrup from mandarin oranges into a small bowl. Set small bowl aside. Add drained oranges to a large salad bowl. Cut the tips from the sugar snap peas and slice each pea in half. Stir peas into the bowl and mix well.
   

3. Stir vinegar, soy sauce, ginger, and lemon zest into the small bowl of syrup. Add syrup to cooked chicken and mix well. Add chicken mixture and watercress to the salad. Toss well to mix salad and disperse dressing. Garnish with sesame seeds and serve immediately.
   

PER SERVING

Calories:..........222

Fat:..........8 g

Protein:..........28 g

Sodium:..........155 mg

Fiber:..........2 g

Carbohydrate:..........10 g

Native to Southeast Asia, mandarin oranges are considered symbols of good luck by the Chinese and often given as presents during New Year celebrations. The most distinct quality of the oranges is the way the outer peel separates from the ripe fruit with ease.

If Bibb lettuce is not available, try this recipe with Boston lettuce or baby spinach leaves instead.

1. Dice the sliced turkey into bite-size strips. Toss the turkey, cheese, nectarine slices, and Bibb lettuce together in a large salad bowl.
   

2. Drizzle dressing over salad and toss well to coat. Serve immediately.
   

PER SERVING

Calories:..........295

Fat:..........12 g

Protein:..........30 g

Sodium:..........1,191 mg

Fiber:..........2 g

Carbohydrate:..........18 g

This recipe puts the turkey sandwich in the salad while adding a little fall flavor.

1. Drain water from turkey and place meat in a large mixing bowl. Stir dressing and mayonnaise into bowl. Mix well.
   

2. Stir celery, onions, walnuts, and cranberries into bowl. Serve immediately or chill up to 24 hours before serving. Stir croutons into salad just before serving. Serve salad on a bed of shredded lettuce.
   

PER SERVING

Calories:..........280

Fat:..........14 g

Protein:..........20 g

Sodium:..........215 mg

Fiber:..........2.5 g

Carbohydrate:..........22 g

You can use a cheaper cut of meat if needed, just marinate it a little longer than you would the beef tenderloin to ensure a tender texture.

1. Place the beef in a shallow baking dish and cover with the marinade. Flip the meat over in the dish a few times to coat. Cover with plastic wrap and place in fridge for 1–3 hours.
   

2. Preheat the grill to medium-high. Remove meat from fridge and discard marinade. Place meat on grill and cook until medium to well-done, about 7 minutes per side. Remove meat from grill and let rest on a plate for 10 minutes before cutting.
   

3. Meanwhile, toss the watercress, rice noodles, green onions, and radicchio together in a bowl. Drizzle dressing over salad and toss well to coat.
   

4. Cut the steak, against the grain, into 1-inch thick slices. Split the salad between four bowls and top with steak slices. Garnish each bowl with a pinch of sesame seeds and serve.
   

PER SERVING

Calories:..........548

Fat:..........37 g

Protein:..........35 g

Sodium:..........1,892 mg

Fiber:..........1 g

Carbohydrate:..........18 g

Allowing cooked meat time to rest before cutting is a vital technique for great taste. If you cut the meat while it's still piping hot, the juices are at their most liquid and will drip out of the flesh, robbing the cut of flavor and moisture. By allowing time to cool down, you help retain the juices and the flavor of the meat.

This recipe works with any kind of bacon, be it plain, peppered, hickory, or applewood. If you don't have any shallots on hand, grate some white onion into the dressing instead.

1. Cook the bacon until crispy and pat away excess fat with a paper towel. Crumble the bacon into a large mixing bowl.
   

2. Wash the broccoli well. Chop tops and stems into bite-size pieces. Add broccoli, sunflower seeds, raisins, and onions to the bacon. Mix well. Chill mixture in refrigerator until needed.
   

3. Combine mayonnaise, vinegar, sugar, and shallots in a medium mixing bowl. Mix well. Add dressing just before serving and mix well to coat. Serve immediately.
   

PER SERVING

Calories:..........692

Fat:..........51 g

Protein:..........28 g

Sodium:..........1,107 mg

Fiber:..........5 g

Carbohydrate:..........36 g

Waldorf salad is traditionally made of chopped apples and walnuts in a creamy dressing. Adding turkey to this salad elevates it to a main dish delight.

1. Core apples and coarsely chop. Combine in medium bowl with raisins, walnuts, and turkey.
   

2. In small bowl, combine mayonnaise, allspice, and pepper and blend well. Spoon over turkey mixture and toss to coat.
   

3. Cover and refrigerate for 10–15 minutes to blend flavors. Store leftovers in refrigerator.
   

PER SERVING

Calories:..........636

Fat:..........54 g

Protein:..........13 g

Sodium:..........364 mg

Fiber:..........4 g

Carbohydrate:..........33 g

Toasting walnuts concentrates and brings out the flavor. To toast them, spread on a shallow baking sheet and bake in a 350°F oven for 10–15 minutes, stirring twice during baking time. Or microwave the nuts by placing them in a single layer on microwave-safe plate and heating them at 100 percent power for 2–4 minutes, until fragrant.

To make this salad stretch even further, serve it on top of mixed torn salad greens. For a splurge, use double the wild rice and cut the brown rice in half.

1. In small saucepan, combine wild rice with 1 cup water. Bring to a boil, reduce heat, cover, and simmer for 40–45 minutes until rice is tender. Meanwhile, in medium saucepan, combine brown rice with 2 cups water. Bring to a boil, reduce heat, cover, and simmer for 30–35 minutes until rice is tender.
   

2. In large bowl, combine mayonnaise, mustard, olive oil, and Parmesan cheese and mix well.
   

3. When rice is cooked, drain if necessary and add to mayonnaise mixture along with remaining ingredients. Stir well to coat. Serve immediately, or cover and chill before serving.