Black Bean Quinoa Bowl

¾ c. canned black beans, rinsed

⅔ c. cooked quinoa

¼ c. hummus

1 T.lime juice

¼ medium avocado, diced

3 T. pico de gallo

2 T. chopped fresh cilantro

Combine beans and quinoa in a bowl and set aside. In  small bowl, stir together hummus and lime juice together; thin with water to desired consistency. Drizzle the hummus dressing over the beans and quinoa. Top with avocado, pico de gallo and 2 cilantro.

Serves 1.

Adapted from Eating Well.com.

Wild Rice Salad with Arugula Pesto

3 c. arugula, divided

1/2 c. grated Parmesan cheese

1/4 c. extra-virgin olive oil

2 cloves garlic, chopped

1/4 t. salt

1/8 t. ground black pepper

1 8-oz. package cooked wild rice

2 c. cherry tomatoes, halved

1/4 c. crumbled feta or goat cheese

2 T. pine nuts, toasted

Combine 2 c. arugula, Parmesan cheese, oil, garlic, salt, and pepper in a food processor and pulse until smooth.

Place wild rice in 4 medium bowls. Add the arugula pesto, tomatoes, feta or goat cheese, and the remaining 1 c. arugula; toss to coat. Sprinkle with pine nuts. 

Serves 4.

Adapted from EatingWell.com.  

Chicken-Quinoa Bowl with Strawberries & Pecans

 2 T. balsamic vinegar

2 t. pure maple syrup

1 t. Dijon mustard

1 clove garlic, grated

½ t. kosher salt

⅛ t. ground pepper

⅓ c. extra-virgin olive oil

4 c. torn romaine lettuce

2 c. cooked quinoa, cooled

2 c. shredded or chopped cooked chicken

8 large strawberries, quartered

½ small watermelon radish or 4 small red radishes, thinly sliced

¼ c. crumbled goat cheese

¼ c. chopped pecans, toasted

Whisk vinegar, maple syrup, mustard, garlic, salt, and pepper in a small bowl. Whisk in oil in a slow, steady stream until emulsified.

Divide lettuce, quinoa, chicken, strawberries, radish, goat cheese and pecans evenly among 4 bowls. Drizzle with the dressing.

Serves 4.

Adapted from Eating Well.com.

Spinach Salad with Quinoa, Chicken, & Fresh Berries

3 c. fresh baby spinach or mixed greens

1 c. cooked quinoa

⅔ c. chopped cooked chicken breast

½ c. fresh blueberries and/or sliced fresh strawberries

2 T. crumbled feta cheese

2 T. sliced almonds, toasted

2 T. extra-virgin olive oil

1 T. white wine vinegar

¼ t. Dijon mustard

½ t. honey

½ t. kosher salt

Place spinach, quinoa, and chicken in a bowl or in 2 (1-qt.) airtight containers. Top each salad with berries, cheese and almonds. Cover and chill until ready to serve.

Just before serving, whisk together oil, vinegar, mustard, honey and salt in a small bowl. Divide dressing evenly between the salads and toss to coat; serve immediately. 

Makes 2 servings.

Adapted from EatingWell.com.

Chickpea & Quinoa Grain Bowl

1 c. cooked quinoa

⅓ c. canned chickpeas, rinsed and drained

½ c. cucumber slices

½ c. cherry tomatoes, halved

¼ avocado, diced

3 T. hummus

1 T. finely chopped roasted red pepper

1 T. lemon juice

1 T. water, plus more if desired

1 t. chopped fresh parsley (optional)

Pinch of salt

Pinch of ground pepper

Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.

Stir together hummus, roasted red pepper, lemon juice and water in a separate bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper; stir to combine. Serve with the grain bowl.

Makes 1 serving.

Adapted from Eating Well.com.

Jane's 3, 2, 1 Salad Dressing

3 T. balsamic vinegar 

2 T. mustard of choice

1 T. maple syrup

Whisk all ingredients together in a small bowl until smooth.

Makes about 1/3 cup.

Adapted from Forks over Knives, p. 118.

Woodstock Peace Salad with Tahini Dressing

Organic mixed greens (romaine, arugula, or spinach)

Diced cucumbers

Red peppers

Shredded carrots

Broccoli florets

Diced red onion

Shredded purple cabbage

Sprouts of your choice (sunflower and mung bean sprouts are recommended)

Avocado

Olives

Hemp seeds

Dressing:

1 c. tahini

1/2 c. lemon juice

1 garlic clove, minced

Purified water (for thinning)

Salt and pepper to taste

Prepare the salad ingredients and toss them together. Whisk together all dressing ingredients in a bowl until combined. Dress the salad and serve.

Adapted from Forks over Knives, p. 107.

Mixed Green Salad with Pickled Nectarines

1 c. apple cider vinegar

1 c. water

1/2 c. sugar

3/4 t. kosher salt

3 c. thinly sliced firm-ripe nectarines

1/4 c. extra-virgin olive oil

1 T. Dijon mustard

1 T. apple cider vinegar

1/4 t. kosher salt

1/8 t. black pepper

6 oz. spring mix salad greens

1/4 c. crumbled goat cheese

1/3 c. plain granola

Cook 1 c. apple cider vinegar, water, sugar, and 3/4 t. salt in a saucepan over medium-high heat, stirring occasionally, until sugar dissolves and mixture comes to a boil. Remove from heat. Add nectarines. Let stand at least 30 minutes or up to 1 hour.

Reserve 1/4 c. pickling liquid in a small bowl, then drain nectarines and set aside.

Whisk together reserved pickling liquid, olive oil, Dijon mustard, 1 T. apple cider vinegar, 1/4 t. salt, and pepper in a small bowl.

In a large bowl, gently toss together spring mix greens, goat cheese, nectarines, and dressing. Sprinkle with granola.  

Serves 6.

Adapted from Southern Living magazine, June-July 2025, p. 14.

Arugula & Cucumber Salad with Tuna

3 T. chopped fresh basil

1 T. white wine vinegar

1-1/2 t. lemon juice

1/2  t. salt

3 T. extra-virgin olive oil

3/4 c. thinly sliced celery

3/4 c. thinly sliced Persian or English cucumber

5 oz. baby arugula

8 pitted Castelvetrano olives, quartered

2 (6.7-oz.) packages no-salt-added tuna filets in water, drained

Whisk basil, vinegar, lemon juice, and salt together in a large bowl. Add oil and whisk to combine. Add celery, cucumber, arugula, and olives; toss to coat.

Divide salad among 4 bowls. Flake tuna on top of each bowl.

Serves 4.

Adapted from 5 Ingredients, 15 Minutes, page 25.  

  

Greek Chickpea Salad

1 15-oz. can chickpeas, rinsed and drained

2 c. diced Persian cucumber

1 green bell pepper, sliced

1-1/3 c. halved grape tomatoes

20 pitted Kalamata or Gaeta olives

1/2 c. sliced red onion (sliced lengthwise)

4 oz. fresh feta cheese, cut into 4 thick slices

Dressing:

Juice of 2 fresh lemons

2 T. extra-virgin olive oil

2 t. minced fresh oregano

1/4 t. kosher salt

Freshly ground black pepper

Divide chickpeas, cucumber, bell pepper, tomatoes, olives, and red onion evenly between 4 salad bowls or 4-cup containers. Top each with 1 slice feta.

In a small bowl, whisk together the lemon juices, olive oil, oregano, salt, and pepper to taste.

Serve dressing on the side with each salad.

Makes 4 servings. 

Adapted from Skinnytaste Meal Prep, p. 78.

Bulgur-Cauliflower Bowls with Olive Dressing

2 c. boiling water

1 c. bulgur

2 c. chopped or riced cauliflower

1/2 c. pitted Kalamata and/or green olives, coarsely chopped

3 T. lemon juice

3 T. olive oil

1 small clove garlic, minced

Black pepper

4 c. greens (bitter, mild, or mixed)

3 c. thinly sliced celery

1 15-oz. can Great Northern beans, rinsed and drained

1 c. (4 oz.) crumbled feta cheese

In a large heatproof bowl pour the boiling water over the bulgur. Cover and let stand 15 minutes.

Meanwhile, if using chopped cauliflower, process with 3-5 pulses in a food processor to finely chop.

For dressing, in a small bowl combine olives, lemon juice, oil, and garlic. Season to taste with pepper.

Drain bulgur; return to large bowl. Stir in cauliflower. Divide mixture into serving bowls. Top with greens, celery, beans, and feta, and serve with dressing.

Makes 4 servings.

Adapted from Weeknight Easy Favorites, p. 4. 

Creamy BLT Pasta Salad

4 c. dried gemelli or cavatappi pasta

12 oz. sliced bacon

2 garlic cloves, minced

3/4 c. sour cream

1/2 c. mayonnaise

1/3 c. chopped fresh chives or green onions

2 T. cider vinegar

2 T. milk plus a little extra if needed

1/4 t. black pepper

3 c. chopped heart of romaine lettuce

1-1/2 c. cherry tomatoes, halved

4 oz cubed or shredded cheddar cheese

Cook pasta in boiling salted water according to package directions; drain and rinse with cold water, then drain and cool.

Meanwhile, in a 12" skillet, cook bacon over medium heat until crisp. Drain on paper towels, saving 1 t. drippings in skillet. Coarsely chop bacon and set aside. 

Add garlic to reserved drippings. Cook and stir 1 minute or until golden and fragrant.

For dressing, in an extra-large bowl combine sour cream, mayonnaise, chives, vinegar, milk, pepper, and garlic.*

Add pasta, bacon, lettuce, tomatoes, and cheese to dressing; toss to coat. If needed, stir in additional milk to reach desired creaminess. Top with more chives or green onions.

*If making ahead, transfer dressing to a small airtight container. Combine salad ingredients in a large airtight container. Store in refrigerator up to 24 hours, then combine dressing and ingredients just before serving.

Makes 12-16 servings. 

Adapted from Better Homes & Gardens magazine, May 2024, p. 98.

Aoili-Avocado Mayonnaise

1 avocado, halved, seeded, and peeled

1/4 c. mayonnaise

1/4 c. fresh lemon juice

2 cloves garlic, minced

1/2 t. salt

1/4 c. chopped fresh parsley

2 T. snipped fresh chives 

In a medium bowl combine avocado, mayonnaise, lemon juice, garlic, and salt. Coarsely mash and mix together with a potato masher or fork. Stir in parsley and chives.

Spread on a BLT sandwich to make it fabulous, or spoon over grilled steak or fish. 

Makes 1-1/2 c.

Adapted from Better Homes & Gardens magazine, June 2023, p. 95.  

Lemon-Avocado Dressing

2 avocados, halved, peeled, and seeded

6 T. olive oil

6 T. fresh lemon juice

5 T. cold water

1/4 c. packed fresh parsley leaves

1 t. salt

Combine ingredients in a blender. Cover and blend until smooth, scraping down sides and pulsing as needed, 1-2 minutes. Transfer to a bowl. Cover surface of dressing with plastic wrap. Chill up to 2 days.

Serve as a dip for crudites or fruit, or to update a traditional potato salad.

Makes 2 c.

Adapted from Better Homes & Gardens magazine, June 2023, p. 95.  

Tuna, Chickpea & Cherry Tomato Salad

1 6-oz jar tuna in olive oil

1 15-oz. can chickpeas, drained and rinsed

1-1/2 c. cherry tomatoes, halved

6 oz. feta cheese, crumbled

1/2 c. green olives, pitted and chopped

1/2 t. kosher salt

1/4 t. freshly ground black pepper

3 T. fresh lemon juice

1 c. pita chips, broken into 1" pieces

1/4 c. chopped fresh parsley

5 oz. baby arugula

Drain tuna, reserving oil. Flake tuna into 3/4" pieces. Place in a large bowl and add chickpeas, tomatoes, feta, olives, salt, and pepper. Toss gently to combine.

Pour reserved oil from tuna through a fine-mesh strainer into a medium bowl. Whisk in lemon juice until bright yellow and emulsified, about 1 minute. Drizzle over tuna mixture; stir to combine. Gently stir in pita chips and parsley.

Serve over arugula.

Serves 4.

Adapted from Real Simple magazine, April 2023, p. 104.

In a Pickle Pasta Salad

2 c. dry whole wheat macaroni, cooked, drained, and cooled

2 15-oz cans no-salt-added cannellini beans, Great Northern beans, or chickpeas, rinsed and drained, with aquafaba reserved

1/2 c. dill pickle juice

1/4 c. tahini

2 T. lemon juice

1/2 t. sea salt

1/4 t. freshly ground black pepper

2 c. packed chopped kale leaves

1 c. thinly sliced celery

1 medium Gala apple, cored and finely chopped

3/4 c. thinly sliced baby dill pickles

1/2 c. finely chopped red onion

2 T. chopped fresh dill or 1 T. dried dill

Cook macaroni per package directions; drain and set aside to cool.

For dressing, in a blender combine drained beans,1/4 c. of the aquafaba, pickle juice, tahini, lemon juice, salt, and pepper. Cover and blend until smooth and creamy. Taste and add more aquafaba, pickle juice, and/or lemon juice to reach desired flavor and consistency.

In a large bowl, combine kale leaves, celery, apple, dill pickles, onion, and dill. Pour dressing over and stir to combine. Add paste and stir until well coated. Top with additional fresh dill if desired. 

Makes 8 cups.

Adapted from forksoverknives.com.

Flower Power Salad

3 c. baby lettuce leaves or other salad greens

1 c. finely chopped kale

1/2 c. shredded green cabbage

1/2 c. shredded red cabbage

1/4 c. shredded carrot

1/2 c. sliced or chopped cucumber

1/2 c. chopped red bell pepper

1/2 c. sugar snap peas, trimmed and cut into thirds

1/4 c. finely chopped red onion

1/4 c. dried cranberries   

1/4 c. roasted pepitas

2 T. fresh cilantro leaves

1 c. broccoli florets

6-8 edible flowers (optional)

1/2 c. pure maple syrup

1/4 c. plus 2 T. Dijon or yellow mustard

2 T.  hummus

1-1/2 T. lemon juice

1-1/2 t. white vinegar

1-1/2 t. everything bagel seasoning

In a large bowl, combine greens, carrot, cucumber, bell pepper, peas, red onion, cranberries, pepitas, and cilantro leaves. Gently toss until mixed. Decorate the edges of the salad with broccoli florets and edible flowers.

For dressing, combine maple syrup, mustard, hummus, lemon juice, vinegar, and bagel seasoning in a jar. Cover and shake well. Serve dressing on the side or drizzle it over the salad just before serving.

Makes 8 cups salad and 1 cup dressing.

Adapted from forksoverknives.com. 

Buckwheat Berry Bowl

1 c. cooked buckwheat

1 c. fresh baby greens 

3/4 c. cooked or canned no-salt added white beans, rinsed and drained

1/2 c. fresh blueberries

1/2 c. fresh strawberries, sliced

1/4 c. thinly sliced radishes

1/4 c. chopped avocado

1 T. coarsely chopped toasted pecans

1 T. sliced fresh basil or whole basil leaves

1/2 t. orange zest

1/4 c. orange juice

1 T. white balsamic vinegar

Sea salt and freshly ground black pepper, to taste

In a bowl, combine buckwheat, baby greens, beans, blueberries, strawberries, radishes, and avocado. Top with pecans and basil.

In a small bowl, whisk together orange zest, orange juice, and vinegar. Season with salt and pepper. Drizzle over bowl.

Makes 1 bowl.

Adapted from Forksoverknives.com.  

Citrus & Fennel Grain Salad

6 c. fresh baby spinach

3 c. cooked barley

1 fennel bulb, cored and thinly sliced

2 c. cherry tomatoes, halved

4 oranges, peeled and chopped

2/3 c. orange juice

1/4 c. white wine vinegar

1 T. plus 1 t. Dijon mustard

1/4 c. chopped fresh mint

Sea salt and freshly ground black pepper, to taste

1/4 c. roasted pine nuts

In a large bowl, combine spinach, barley, fennel, tomatoes, and oranges. Toss to combine.

For dressing, in a small bowl whisk together orange juice, vinegar, and mustard. Stir in mint.

Just before serving, pour dressing over salad and toss well to coat. Season with salt and pepper. Sprinkle with pine nuts.

Makes 12 cups.

Adapted from forksmealplanner.com.  

Hummus Salad Bowl

1 container of hummus, regular or lemon flavor

6 c. romaine lettuce

1 cucumber, coarsely chopped

4 radishes, thinly sliced

1-1/2 c. grape or cherry tomatoes

1/4 c. olive oil

1 lemon, zested and juiced

1/2 t. salt

1/4 t. ground black pepper

1/4 c. feta cheese

1/4 c. kalamata olives

Pita chips

On the side or bottom of four bowls, add a generous swipe of hummus. Add lettuce, cucumber, radishes, and tomatoes.

For dressing, whisk together olive oil, lemon zest and juice, salt, and pepper until combined. Drizzle over bowls and top with feta and olives. Serve with pita chips.

Serves 4.

Adapted from Better Homes & Gardens magazine, June 2022, p. 62.