BBQ Tofu Salad

When I'm busy and don't have much time to cook, it's always easy to give up and just have a bowl of cereal. That's why I like to keep a few recipes that make an easy and nutritious weekday meal. For this recipe I've used Trader Joe's Sriracha Roasted Garlic BBQ Sauce. It's divine! But any regular BBQ sauce will do the job. If your local grocery store carries baked tofu, try it. It's delicious and savory. I can seriously eat the whole package raw.

Serves 4

• 1 14-oz package extra firm tofu (or baked tofu!) 
• 2/3 cup BBQ sauce
• 1 1/2 cups corn, canned or thawed 
• 2 cups black beans, drained and rinsed
• 4 cups Romaine lettuce, chopped
• 1 large English cucumber, sliced 
• 1 cup tomatoes, chopped
• Thousand Island dressing 

1. If you're using regular extra firm tofu, slice the tofu block lengthwise and drain the excess liquid by placing the first slice on a piece of paper towel, covering it with another piece of papertowel, and gently applying pressure with your hands. Repeat with the second slice. Cut tofu into 1-inch cubes. Place the tofu in a small bowl and pour the BBQ sauce over it. Let it marinade while you're chopping the rest of the vegetables. (If you're using baked tofu, you don't need to drain it. Just cut it into 1-inch pieces and marinade in the BBQ sauce).

2. Warm up the corn and black beans in the microwave. You can skip this step if you like them at room temperature. In individual plates, combine the corn, black beans, lettuce, cucumbers, and tomatoes.

3. Heat a skillet on medium. Add the marinated tofu with the sauce to the skillet. Cook for 7 minutes or until the tofu heats through.

4. Divide the tofu between 4 places. Serve with the Thousand Island dressing on the side. Enjoy!

Vegan Taco Salad for a Crowd

Summer time is party time! This is now my to-go-to salad for summer gatherings. Made with meatless crumbles instead of beef, it is light but amazingly filling. Even my carnivore friends love this salad. If you're not into the vegan thing, just use regular beef and cheese instead of meatless crumbles and vegan cheese. Just make sure to adjust cooking time for the beef.

Yields approximately 20 servings

• 1 16-oz package of meatless crumbles (I use Lightlife Smart Ground Mexican Style)
• 1 envelope taco seasoning, divided
• 1 1/2 large head iceberg lettuce, shredded
• 2 pints grape tomatoes, halved
• 2 16 oz cans red beans, rinsed and drained
• 2 16 oz cans sliced black olives, drained
• 1 1/2 cup vegan cheese (Cheddar-style)
• 1 medium red onion, finely chopped
• Catalina dressing to taste (for a non-vegan version, try Thousand Island!) 
• 1 cup salsa
• 1 12-oz package Nacho tortilla chips

1. Heat a skillet on medium and grease it with oil spray. Add meatless crumbles and 1/2 envelope of the taco seasoning. Fry meatless crumbles for 7 minutes or until heat through and golden brown.

2. In a large bowl toss lettuce, tomatoes, red beans, black olives, cheese, red onion, and meatless crumbles. In a separate small bowl combine the dressing with the other 1/2 of taco seasoning and salsa. Dress the salad. Add crushed tortilla chips. Serve immediately.

Red Cabbage Slaw

This is a fun summer variety of a traditional coleslaw recipe. It has a great sweet and sour taste and is safer to bring to picnics because there is no mayonnaise added.

• 1/3 cup apple cider vinegar
• 1/3 cup orange juice
• 1 tsp honey (for a vegan version use brown sugar)
• 1 tsp olive oil
• 1 tsp celery seed
• salt and freshly ground black pepper to taste
• 1/2 head red cabbage, thinly shredded
• 2 small carrots, peeled and graded
• 1 small red onion, finely chopped
• 1/2 cup golden raisins

To create the vinaigrette, whisk together apple cider vinegar, orange juice, honey, olive oil, celery seed, salt and black pepper. In a large bowl combine the rest of the ingredients. Squeeze the slaw for 2-3 minutes with your hands to release the juices. Pour the vinaigrette over the veggie mixture. Cover and refrigerate for 1-2 hours to allow the flavors to combine.

Israeli Couscous and Cranberry Salad

А little while ago my husband took me out to lunch to a tiny restaurant in our neighborhood. I had an Israeli couscous salad on the side and fell in love with it. I sometimes get inspiration for cooking when I go out to eat. I decided to recreate the taste and feel of that salad. It turned out delicious, light, and nutritious.

A lot has been said about quinoa. It is a great source of protein, antioxidants, and heart-healthy fats.  Israeli couscous, also called pearl couscous, is a grainy pasta made with semolina or wheat flour. As the name suggests, it originated in Israel and is considered children's food there. In America you can purchase Israeli couscous in gourmet markets. It has a soft chewy texture and is pretty bland on its own.  In this salad couscous provides texture and substance, while mint, cranberries, and honey provide sweetness and flavor.

Serves 4-6

• 2 tbsp olive oil
• 2 cups Israeli couscous (pearl couscous) 
• 5 cups water, divided
• 1/2 cup red or tricolor quinoa, rinsed in cold water
• 2 stalks celery, chopped
• 1 cup dried cranberries
• 1/4 cup fresh mint, finely chopped
• 1 tbsp apple cider vinegar
• 2 tbsp honey
• 2 tbsp water
• salt and pepper to taste

Couscous

Heat olive oil in a medium saucepan. Add couscous and brown it for 2-3 minutes on medium heat stirring every 30 seconds. Add 4 cups water and bring to a boil. Reduce the heat and simmer for 10-13 minutes or until the couscous is tender and the water is evaporated. Stir occasionally. Remove from the heat, transfer to a boil, and let it completely cool.

Quinoa

Make sure you rinse quinoa in cold water otherwise it releases a bitter taste. Place quinoa and water in a small sauce pan. Bring to a boil, reduce to a simmer, cover and cook for 10-13 minutes or until the water is absorbed and the seeds look translucent and soft. Transfer to a bowl and set it aside to cool.

Assembling the Salad

In a large bowl combine couscous, quinoa, celery, dried cranberries, and fresh mint. Mix well. To prepare dressing, in a small bowl whisk together apple cider vinegar, honey, water, salt and pepper. Pour the dressing over the salad or serve the dressing on the side. (If you're planning to have leftovers, make sure you serve the dressing on the side. Do not mix it into the salad otherwise couscous may become a bit soggy. I suggest to not keep the salad in the fridge for more than 24 hours. Otherwise the couscous becomes hard and not very tasty). Serve as a side dish or a healthy lunch salad.

Russian Winter Salad with Red Beans

My most vivid memory of the New Year's celebrations in Russia was spending 12 hours in the kitchen chopping vegetables for Winter Salad, Corn and Crab Salad, Mimoza Salad and others for our big family. I was having so much fun in the kitchen with my mom and my sisters just chopping away. Delicious salads are a crucial part of any holiday celebration in Russia.

Winter Salad is made with boiled potatoes, carrots, canned green peas, pickles, and red beans. Dress it with a little bit of mayo (I use Veganaise and love it!) and serve as a side dish. Приятного аппетита!

• 6 medium potatoes, boiled, peeled, chopped
• 4 medium carrots, boiled, peeled, chopped
• 6 hard-boiled eggs, peeled, chopped
• 1 medium yellow onion, finely chopped
• 6 medium dill pickles, chopped
• 1 can green peas, drained
• 2 cans red beans, drained
• salt and pepper to taste
• 3 tbsp Vegan mayonnaise (or regular mayonnaise) (or more to taste)
• 1/2 bunch fresh dill, minced

Make sure all boiled vegetables and eggs are cooled. Combine all ingredients in a large bowl. Season to taste and mix well. Mix in vegan mayonnaise right before serving. Serve sprinkled with fresh dill.

Potato Salad

This is a healthy version of a potato salad packed with fresh green peppers, carrots, and celery. The vegetable flavors blend with dill and basil very nicely. For an extra healthy version, leave the mayo out. Just leave the salad overnight in the fridge for a better flavor blend before serving.

• 6 medium red-skin potatoes, washed
• 3 celery stalks, diced
• 2 carrots, diced
• 1 green bell pepper, seeded and diced
• 1/2 cup green onions, chopped
• 1 1/2 tsp dill weed
• 1 tsp basil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• salt and black pepper to taste
• dairy and egg free mayonnaise to taste

Boil potatoes in skin until tender. Allow to cool. Cut potatoes into 1-inch cubes and place into salad bowl. Add the rest of the ingredients. Mix well. Serve as a side salad.

Inspired by Alan Goldhamer and Doug Lisle's "Potato Salad Recipe" from The Health Promoting Book

Russian Mushroom Salad

My husband and I were visiting my friends in Moscow this year, and they treated us to this amazing salad.  I had to write down the recipe because it was so good and simple. I'd never had it before I moved to the States. This is now my absolutely favorite Russian salad. Serve it as a main dish for lunch or as a side.

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 1 lb fresh cremini mushrooms, chopped
• 1 can corn, drained
• 1 can red beans, drained
• 1 cup dill pickles, finely chopped
• 2 tbsp mayonnaise (I use Veganaise) 
• salt and pepper to taste

Heat olive oil in a large skillet. On medium low saute onions for 4 minutes. Add mushrooms and saute until moisture is evaporated and mushrooms are cooked (about 10 minutes). You should hear a lot of sizzling. Season to taste. Let it cool.

Combine mushrooms with corn, beans, pickles, and mayo. Season to taste. Serve as a side dish or take it in a lunch box to work! It's yummy.

Honey-Mustard Broccoli Salad

This is a great little salad full of protein and fiber. The original recipe from the Vegetarian Times called for beluga lentils. I made it with regular lentils, and it turned out pretty good. The key to this salad is the sweet honey-mustard dressing. Soak the lentils overnight to reduce the time for cooking.

• 4 tbsp olive oil (I reduced the olive oil to 2 tbsp)
• 1 tbsp apple cider vinegar (white wine vinegar works too)
• 2 tsp honey (or agave nectar for a vegan version) 
• 2 tsp Dijon mustard
• 1/2 cup lentils, rinsed an soaked overnight
• 1 cup water
• 1 head broccoli, cut into florets (4 cups)
• salt and pepper to taste
• 1 red onion, sliced into rings
• 1/4 cup chopped almonds, toasted

To make the dressing, whisk together olive oil, vinegar, honey, and mustard. Set aside.

Drain and rinse lentils. Place them in a medium skillet with 1 cup water. Bring to a boil, reduce heat to medium-low, and simmer 18 minutes. Add broccoli, cover pan, and steam for additional 2-3 minutes or until broccoli of a desirable level of softness. Remove any excess water. Transfer to a bowl. Add dressing and toss to coat or serve the dressing on the side. Season to taste. Serve garnished with onions and almonds.

Adapted from Vegetarian Times, June 2013, p. 55.

Irish Cabbage, Golden Raisins and Fennel Salad

This simple Irish salad with a sweet honey twist will complement any dinner! I love trying new recipes from all over the world. I came across this one in the Vegetarian Times (April 2013 Issue). Just like the Irish, we eat a lot of Cabbage in Russia but never with fennel. It's a funny looking and tasting vegetable. It has a light taste of licorice and blends so nicely with the honey, yogurt sauce and golden raisins.

• 1 lb cabbage, thinly sliced
• 1 small fennel bulb, diced (about 1 cup)
• 5 tbsp chopped fresh fennel fronds
• 1 cup golden raisins
• 1/2 cup plain yogurt
• 1/2 cup mayonnaise
• 3 tbsp lime juice
• 2 tbsp honey

In a salad bowl combine cabbage, fennel, fennel fronds, and raisins. Mix well. In a separate bowl combine yogurt, mayo, lime juice, and honey. Beat lightly until the mixture is smooth. Stir the sauce into the cabbage mixture. Season with salt if desired. Enjoy!

Russian Summer Salad

This salad was such a big part of my life growing up in Russia. My Mom would make it almost every day in summer. It goes along with almost any main course dish. It tastes like home to me!

Ingredients

• 2 large tomatoes, sliced (Do not seed them. The juice from tomatoes will blend in with the dressing and create a wonderful taste)
• 2 cucumbers, sliced
• 6 green onions, chopped
• 1 tbsp Veganaise mayo (or usual mayo if you don't mind dairy and eggs)
• salt and black pepper to taste

Combine tomatoes, cucumbers, and onions with the mayo. Mix well. Season to taste. Приятного аппетита!

Yucatan Couscous

• 1 cup pearl couscous (Israeli couscous)
• 2 tbsp olive oil, divided
• 1/2 tsp ground cumin
• 1 1/2 cup boiling water
• 1 15 oz can corn
• 1 15 oz can black beans
• 1 clove unpeeled garlic
• 1/2 finely chopped red onion
• 1/4 cup chopped fresh cilantro
• 1 jalapeno pepper, minced
• juice from two limes

1. Heat 1 tbsp olive oil in a saucepan. Add the couscous and saute it until it turns a bit brown, just a few minutes. Add the cumin and slowly add the boiling water. Cover with a lid and simmer on low until liquid is absorbed (about 10 min).

2. Brown the unpeeled garlic until the skin is toasted in a frying pan. Peel and mince.

3. In a medium bowl combine the couscous, corn, beans, garlic, red onion, cilantro, and jalapeno pepper. Pour the lime juice over the salad, add the remaining 1 tbsp oil, and mix well. Serve warm or cool.

Inspired by http://allrecipes.com/recipe/mayan-couscous/

Rainbow Salad

I'm constantly looking for new ideas that will help my family enjoy a primarily vegetable-based diet. Colorful vegetables are the best for your health. Pick a few of your favorite colorful veggies and combine them to create a salad that will burst into flavor and color!

I've used the following vegetables for this Rainbow salad:

• cucumbers
• celery
• red cabbage
• tomatoes
• carrots
• bell pepper
• parsley
• sesame seeds
• mixed greens
• your favorite dressing

Combine the chopped veggies. Serve with your favorite dressing. I made my dressing with some lemon juice with a bit of olive oil and red wine vinegar. I added a bit of dry oregano, basil, salt, and pepper to the dressing. It's delicious!

South American Lima Bean Salad (Ensalada de Pallares)

• 1 large red onion, diced
• 2 tbsp red wine vinegar
• 1 can lima beans, drained
• 3 medium tomatoes, seeded and diced
• 1 yellow bell pepper, chopped
• 1 1/2 tbsp olive oil
• juice of 1 lime
• oregano, salt, and pepper to taste
• Mixed greens

Combine red onion with 2 tbsp of red wine vinegar. Cover and marinate in the fridge for 30 minutes. Prepare the dressing by mixing olive oil, lime juice, oregano, salt, and pepper. Set aside. Combine lima beans, tomatoes, bell peppers and mix in the marinated red onions. Serve on a bed of mixed greens. Serve the dressing on the side or combine it with the vegetables. 

Lebanese Fattoush

This is definitely one of my favorite salads. Fresh mint, parsley, and lemon garlic dressing create a wonderful flavor! Pita is lightly fried in olive oil and served warm on the salad. It's delicious and oh so easy to make.

• 6 pita bread
• olive oil for frying
• 3 tomatoes, seeded, chopped
• 1 large green pepper
• 2 cucumbers, seeded, sliced
• 10 red radishes, sliced
• 4 green onions, sliced
• 1 1/2 cups fresh flat-leaf parsley, chopped
• 1/2 cup coarsely chopped fresh mint

lemon garlic dressing

• 2 cloves garlic, crushed
• 1/4 cup olive oil
• 1/4 cup lemon juice

Cut pita into 1-inch pieces. Warm up the oil olive in a frying pan and fry pita on both sides until golden and a bit crunchy.

Combine garlic, olive oil, and lemon juice to make the dressing. Whisk well.

Combine the remaining vegetables and herbs in a salad bowl. Add fried pita pieces and toss. Serve the lemon garlic dressing on the side or combine it with the salad. Enjoy!

The original recipe is printed in "Salads. Fresh Delicious Dishes for All Occasions." 2012. Metro Books. New York.

Greek Salad

This is a simple and fast recipe for a healthy evening salad. I can eat it a few times a week because it is delicious and never gets old. This will serve 2 people. My husband loves this dressing. He could probably drink it if I weren't looking ;)

Ingredients

• 1/2 head of green lettuce, torn in smaller pieces
• 1 cucumber, sliced
• 1 tomato, seeded and drained
• 1/2 red bell pepper, seeded and chopped
• 1/4 red onion, chopped
• 1/4 standard can of olives, pitted, whole
• 1/2 cup feta cheese, crumbled or cut in small pieces

Dressing:

• 3 tbsp olive oil
• juice from 1 lemon
• 2 tbsp red wine vinegar
• 1/2 tsp oregano
• 1/2 tsp basil
• 1/2 tsp dill
• 1/2 tsp black pepper
• salt to taste

Whisk the dressing ingredients together in a small bowl. Prepare two large plates. Divide the ingredients in half and organize them on a plate starting with lettuce and cucumbers. Then add tomatoes, bell pepper, olives, onions. Crumble feta cheese over the salad. You're done! I don't usually combine my salads with the dressing- I serve it on the side. 

If you're cooking for a few people, I suggest you combine the ingredients in a bowl and add the dressing. Enjoy!