Healthy Vegetarian Salad Recipes - Cookie and Kate

Seaweed Salad

Kathryne Taylor — Thu, 15 Aug 2024 18:57:43 +0000

This seaweed salad is colorful, delicious, and boldly flavored with sesame dressing. If you enjoy seaweed salads at Japanese restaurants, try this fun twist on the concept. Many prepared seaweed salads are colored with food dyes, but this one obtains its lively color from veggies.

If you’re relatively new to seaweed, like I am, this salad offers a great introduction. It calls for arame, which has a more mild and sweet flavor compared to other seaweed varieties. The crisp textures of cabbage and bell pepper, combined with soy sauce and ginger, contrast beautifully with the seaweed.

This salad is the perfect way to incorporate nutritious seaweed into your diet. Seaweed’s nutritional benefits vary depending on the specific variety, but they are often a good source of fiber, iodine, potassium and magnesium, among others. I try to consume a wide variety of whole foods, so seaweed is a welcome addition.

Seaweed Salad Ingredients

Arame

Arame seaweed, or sea vegetable, is a brown algae. It grows off the shores of the Ise-Shima National Park in Japan, and has been part of Japenese cuisine for centuries. I ordered EDEN brand arame online through Amazon, which seems to be sold out at the moment. Look for it in well-stocked grocery stores or Asian supermarkets.

Cabbage

Crisp strands of cabbage offer lots of colorful texture. I used green and purple varieties to make this recipe as bright as possible for photos, but either option will work well at home.

Bell Pepper

Sweet bell pepper is the perfect addition to this seaweed salad. Choose red, orange or yellow for this salad.

Cilantro and Green Onion

These herbs offer more fresh flavor. If you don’t like cilantro, you can skip it.

Avocado

Creamy avocado is the perfect counterpoint to the crisp textures. Wait to add avocado until you’re ready to serve each bowl.

Sesame Dressing

This homemade sesame dressing brings it all together! It’s made with tamari (soy sauce), toasted sesame oil, and fresh lime juice.

How to Make Seaweed Salad

Seaweed salad is surprisingly easy to make, and you’ll find the full recipe below. Arame requires a 5-to-10-minute soak in cool water. During that time, you can whisk together the dressing and chop the vegetables.

Drain the arame, then squeeze out any excess water. Return it to the bowl, add the prepared vegetables, pour in the full batch of dressing, and stir it all together. How’s that for easy?

Reserve the avocado until just before serving since it browns over time. The recipe keeps well in the refrigerator for up to four days.

Watch How to Make Seaweed Salad

How to Serve Seaweed Salad

This seaweed salad is a fun and nutritious side salad. Serve it with Japanese cuisine and beyond at any time of year.

You can turn this salad into a complete meal by topping it with Crispy Baked Tofu or prepared fish or shrimp, perhaps on a bed of brown rice. You could even skip the sesame dressing and serve it in place of the kale in my Build-Your-Own Buddha Bowls.

Here are a few more complementary serving options:

Leftover cabbage?

This recipe calls for 1 1/2 cups of cabbage, less than one full head. Leftover cabbage will keep well in the refrigerator, wrapped, for up to one week.

Here are a few ways to use the remaining cabbage:

Please let me know how your recipe turns out in the comments! I love hearing from you and hope you enjoy this salad.

Seaweed Salad

Author: Cookie and Kate
Prep Time: 25 minutes
Total Time: 25 minutes
Yield: 4 servings
Diet: Gluten Free

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4 from 1 review

This seaweed salad recipe is colorful, delicious and boldly flavored with sesame dressing. The arame needs to soak for 5 to 10 minutes before using, so you can prepare the vegetables and dressing during that time. Recipe yields 4 servings (1 ½ cups per serving for 6 cups total).

Ingredients

1 ounce arame sea vegetables (about 1 ½ cups dried)
1 ½ cups thinly sliced purple or green cabbage, roughly chopped into pieces no longer than 3 inches
1 red or orange bell pepper, chopped
½ cup thinly sliced green onion, sliced on the diagonal
¼ cup finely chopped cilantro
1 batch Sesame Dressing
1 ripe avocado, diced

Cook Mode Prevent your screen from going dark

Instructions

Rinse the arame well in a fine sieve, then place it in a generously sized bowl. Fill the bowl with cool water and let it soak for 5 to 10 minutes, until nicely pliable. Drain the arame in the sieve, and gently squeeze out any excess water. Transfer the arame back to your empty bowl, which we will use as a mixing bowl.
Add the cabbage, bell pepper, green onion and cilantro. Whisk the dressing once more, and pour it all over the salad. Gently toss until the salad is evenly coated in the dressing.
When it’s time to serve, divide the seaweed into bowls and top with diced avocado. The salad will keep well in the refrigerator, covered, for up to 4 days (add the avocado just before serving).

Nutrition

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.

The post Seaweed Salad appeared first on Cookie and Kate.

Sesame Dressing

Kathryne Taylor — Tue, 06 Aug 2024 18:28:45 +0000

This homemade sesame dressing offers bold flavor for your homemade salads. It requires just four core ingredients: toasted sesame oil, tamari or soy sauce, lime juice, and a dab of Dijon mustard.

If you have the time and energy, add freshly toasted sesame seeds, fresh ginger, and garlic. They ramp up the flavor, but this dressing is already delicious in its simplest form.

Make this sesame dressing when you’re craving a green side salad. It’s easy to whisk together from basic pantry ingredients, and it tastes so much better than store-bought dressings.

I created this dressing recipe to serve over this seaweed salad, but it goes with so much more. Below is a full list of suggestions for making your own salad tonight!

How to Serve Sesame Dressing

This salad dressing is the perfect accompaniment to main dishes with Asian influences. It’s almost guaranteed to complement your meal when your entrée includes flavors like soy sauce, sesame oil or ginger. Try it with my Extra Vegetable Fried Rice, Vegetarian Pho, Veggie Sushi Bowls, or homemade sushi rolls.

Complementary Salad Ingredients

To round out your meal with a healthy dose of greens and veggies, improvise a simple salad with any of the following ingredients.

Avocado
Bell pepper
Broccoli, raw or roasted
Cabbage
Carrots
Cherry tomatoes
Cilantro
Cucumber
Edamame (shelled)
Green beans
Green onion
Leafy greens, including Bibb, romaine and spring greens
Seaweed
Snap peas or snow peas
Thai basil

More Dressings to Make

Homemade salad dressing makes all the difference, and I think you’ll love these. View my full collection of salad dressings here.

Please let me know how your sesame dressing turns out in the comments! I love hearing from you and am eager to hear how you serve this one.

Sesame Dressing

Author: Cookie and Kate
Prep Time: 10 minutes
Total Time: 10 minutes
Yield: 1/2 cup
Diet: Vegan

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews

This sesame dressing offers fresh and bright flavor for your homemade salads! The recipe is easy to whip together with sesame oil, soy sauce and lime juice. Recipe yields about ½ cup.

Ingredients

1 tablespoon sesame seeds (optional, for texture and flavor)
¼ cup toasted sesame oil
2 tablespoons reduced-sodium tamari or soy sauce
2 tablespoons lime juice
2 to 3 teaspoons finely grated fresh ginger
1 clove garlic, pressed or minced
½ teaspoon Dijon mustard
Pinch of red pepper flakes (optional, for spice)

Cook Mode Prevent your screen from going dark

Instructions

If using the optional sesame seeds, place them in a small skillet over medium-low heat and cook, stirring frequently, until they’re starting to turn golden, about two to three minutes. Remove from the heat.
In a liquid measuring cup or small bowl, combine the sesame oil, tamari, lime juice, 2 teaspoons of ginger, garlic, mustard, optional red pepper flakes, and optional toasted sesame seeds.
Whisk until the mixture is well blended. Taste, and if the flavor isn’t quite there yet, whisk in the tiniest pinch of salt. If you would like stronger ginger flavor, mix in the additional teaspoon now.
This dressing can be served immediately, but the flavors are even better after twenty minutes’ rest. Store the dressing in the refrigerator, covered, for up to 1 week.

Notes

Make it gluten free: Be sure to use gluten-free tamari rather than conventional soy sauce.

In a hurry? You can simplify this dressing by skipping the sesame seeds, garlic and ginger. You’ll still end up with a flavorful dressing.

Nutrition

The post Sesame Dressing appeared first on Cookie and Kate.

Watermelon Salad with Feta and Mint

Kathryne Taylor — Thu, 27 Jun 2024 20:27:10 +0000

If you enjoy watermelon, this is your new summer salad. This simple watermelon salad recipe features classic Mediterranean flavors like tangy crumbled feta and fresh mint. Roughly chopped pistachios, lightly pickled shallots and a drizzle of olive oil make it taste incredible.

The layering method might make this salad look fancy, but it’s easy to make and yields a stunning display. Grab your largest platter for this recipe so the ingredients can be evenly distributed and scooped without stirring. The composition of this salad helps avoid the watery watermelon, messy-looking feta situation that plagues many watermelon salads.

This watermelon salad was inspired by one we tasted in Tampa last summer. I loved the pistachios sprinkled on top. They offered the perfect crunch, and the green color contrasted beautifully with the bright red watermelon.

I’m still obsessed with the vinegar-soaked shallot that I used on this Watermelon Salad with Herbed Yogurt Sauce, and it worked just as well here. The shallots are lightly pickled, so they’re tangy but less pungent, and a drizzle of the leftover vinegar brightens up the whole salad.

Isn’t it lovely? This beautiful salad is sure to be a hit at your summer parties.

How to Choose Your Watermelon

To make the best watermelon salad, start with a great watermelon. It’s a bummer to slice into a watermelon and find pale, flavorless fruit. I’m partial to the Sugar Baby heirloom variety that you see in these photos. Sugar Babies are almost solid, dark green on the outside, often nearly seedless, with a wonderfully sweet flavor.

When you choose a watermelon, look for one that is:

Heavy for its size
Dull, not shiny
Evenly shaped
Darker green, with a yellow to orange “field spot” that indicates it sufficiently ripened on the vine (the stronger the yellow-orange color, the better)

Uses for Leftover Watermelon

For this recipe, you’ll need half a small watermelon (3 pounds, or about 4 cups cubed). Our toddler loves watermelon, so she takes care of the leftovers for us.

If you don’t have a watermelon-obsessed tot in your household, here are some more ways to enjoy watermelon:

Make watermelon juice, so easy!
Turn your watermelon juice into watermelon margaritas or watermelon mimosas
Try this Tropical Fruit Salad made with cantaloupe or honeydew, watermelon, pineapple and lime
Make another watermelon-focused salad, like this Arugula & Watermelon Salad with Kalamata olives, or my fancy restaurant-style Watermelon Salad with Herbed Yogurt Sauce

Watermelon Salad Serving Suggestions

This refreshing watermelon salad could inspire a full summertime spread. Try serving it with other warm-weather favorites that won’t heat up the house, like Caprese sandwiches or grilled options like pizza or veggie burgers. For complementary flavors, look for recipes using fresh mint, basil or pesto. Here are a few of my top recommendations:

Caprese Pasta Salad
Favorite Veggie Burgers
Green Goddess Tortellini Salad
Grilled Pizza—try Arugula-Almond Pesto Pizza on the grill!
Vegetarian BLT Sandwich

Watch How to Make Watermelon Salad

More Salads to Make This Summer

These refreshing salads make the best of summer produce like ripe berries, tomatoes and cucumber.

Easy Tomato Salad
Fattoush Salad with Mint Dressing
Layered Panzanella
Seasonal Spinach Salad with raspberries or strawberries
Strawberry, Basil and Goat Cheese Salad with Balsamic Drizzle

Please let me know how your watermelon salad turns out in the comments! I love hearing from you.

Watermelon Salad

Author: Cookie and Kate
Yield: 6 to 8 side servings
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 6 reviews

This classic watermelon salad recipe features crumbled feta and fresh mint. Lightly pickled shallots and chopped pistachios make it amazing! Recipe yields 6 to 8 side salads.

Ingredients

1 medium-to-large shallot or ½ small red onion, sliced very thinly (about ½ cup)
3 tablespoons sherry vinegar or red wine vinegar
¼ teaspoon fine salt
3 pounds ripe seedless watermelon (about ½ small round watermelon or 4 cups cubed), cut into ¾″ cubes
½ cup crumbled feta (about 2 ounces)
⅓ cup roasted and salted pistachios, chopped
¼ cup extra-virgin olive oil
Small handful of fresh mint and/or basil leaves, torn if large, for garnish
Flaky salt or kosher salt, to taste

Cook Mode Prevent your screen from going dark

Instructions

In a small bowl, combine the sliced shallot with the vinegar and fine salt. Toss to combine, and place in the refrigerator to lightly pickle while you prepare the remaining ingredients (at least 10 minutes).
Spread the cubed watermelon over a large platter or shallow serving bowl. Arrange the pickled shallot on top, and spoon the leftover vinegar over the salad. Sprinkle the feta and pistachios on top.
Drizzle the olive oil all over. Finish the salad with a sprinkle of fresh herbs and flaky salt. This salad is best enjoyed within an hour or two, but will keep in the refrigerator for up to 4 days.

Notes

Prepare in advance: Since watermelon starts releasing moisture once it comes into contact with salt, your best bet is to arrange the cubed watermelon across a platter and store everything separately until it’s close to serving time. Or, at minimum, wait to sprinkle flaky salt on top until it’s time to serve.

Make it dairy free/vegan: Omit the feta. You might like some roughly chopped, pitted Kalamatas in its place.

Nutrition

The post Watermelon Salad with Feta and Mint appeared first on Cookie and Kate.

Cilantro Lime Dressing

Kathryne Taylor — Thu, 06 Jun 2024 13:35:40 +0000

Make this cilantro lime dressing recipe the next time you prepare a Mexican meal. It’s bright, sunny and fresh! This dressing is boldly flavored with fresh lime, olive oil, cilantro, garlic, honey, cumin and Dijon mustard. You can make it creamy or spicy if you wish.

Drizzle this dressing over crisp greens with sliced avocado and toasted pepitas for a perfectly simple side salad. You’ll find a longer list of salad toppings to choose from below.

I improvised this dressing to make a green salad with leftovers from my Fajita Veggie & Halloumi Bowls, and I loved it so much that I wanted to share it with you. It’s almost as versatile as my favorite Lemon Vinaigrette and suits some flavors even better.

This dressing comes together quickly in the food processor and keeps in the refrigerator for up to one week. Sometimes having a vibrant sauce on hand makes all the difference!

How to Serve Cilantro Lime Dressing

Drizzle this cilantro lime dressing over greens to serve alongside Mexican and Tex-Mex meals. This fresh dressing comes together quickly and lightens heavy entrées. Serve it with Veggie Black Bean Enchiladas, Fajita Veggie & Halloumi Bowls or Vegetarian Stuffed Peppers.

This dressing is suitable for any green, from mild lettuces like Bibb lettuce and romaine to hearty greens like kale and arugula.

Here’s a list of salad ingredients that go well with this dressing:

Avocado
Bell pepper, raw or roasted
Black beans
Brown rice and wild rice
Cabbage
Carrot
Cauliflower, grated or roasted
Chickpeas, canned or crispy
Cotija, feta and goat cheese
Corn, especially grilled
Cucumber
Farro
Jalapeños
Lentils
Pepitas and sunflower seeds
Radish
Red onion and green onion
Tomatoes, raw or roasted

Watch How to Make Cilantro Lime Dressing

Flavor Variations

Make it creamy

Add tahini or Greek yogurt. I love the light nuttiness and intrigue that tahini brings. The recipe below includes suggested amounts for each option.

Make it spicy

Add a fresh jalapeño or red pepper flakes. Start small and blend in more to taste.

Skip the cilantro

For the cilantro-averse, yes, you can omit the cilantro! You’ll end up with a lovely lime dressing. It’s especially good with jalapeño for some extra flavor, which will be very similar to the Jalapeño-Lime Dressing in my cookbook, Love Real Food (page 53).

Salads Featuring Similar Dressings

These dressings are tailored to each recipe. I hope they offer additional inspiration.

Please let me know how your cilantro lime dressing turns out in the comments! I love hearing from you. You can check out more salad dressings here.

Cilantro Lime Dressing

Author: Cookie and Kate
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 1 1/4 cups
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 6 reviews

Make this cilantro lime dressing recipe for your next green salad! It’s the perfect burst of freshness to accompany your Mexican and Tex-Mex meals. You can make the dressing creamy or spicy, if you wish! Recipe yields 1 ¼ cups.

Ingredients

½ cup extra-virgin olive oil
½ cup lime juice (from about 4 to 6 limes)
1 cup loosely packed cilantro (mostly leaves, small stems are ok, from about 1 small bunch)
1 tablespoon honey or maple syrup, to taste
1 teaspoon Dijon mustard
½ teaspoon ground cumin
Scant ½ teaspoon fine salt, to taste
1 clove garlic, roughly chopped
Optional, for spice: 1 small jalapeño, seeds and ribs removed, and roughly chopped, and/or a pinch of red pepper flakes
Optional, for creamy dressing: 2 tablespoons tahini or ½ cup whole-milk Greek yogurt

Cook Mode Prevent your screen from going dark

Instructions

In a food processor or small blender, combine all of the ingredients. Process until the mixture is completely smooth with tiny flecks of cilantro.
Taste, and adjust as necessary—if the dressing is overwhelmingly tart, add more honey by the teaspoon. If it tastes a little bitter or needs extra oomph, add another pinch or two of salt. For more spice, add a pinch of red pepper flakes. Blend again.
Serve immediately or store in a covered jar in the refrigerator for up to 1 week.

Notes

Make it vegan: Use maple syrup instead of honey. For a creamy dressing, choose tahini.

Nutrition

The post Cilantro Lime Dressing appeared first on Cookie and Kate.

Southwestern Kale Power Salad

Kathryne Taylor — Fri, 12 Jan 2024 21:00:53 +0000

This hearty salad features a few of my all-time favorite ingredients. Here we have massaged kale, quinoa, spiced sweet potatoes, and black beans served with a dollop of creamy avocado sauce. I added crumbled feta and toasted pepitas for good measure.

I’d cook with only these ingredients if it weren’t for diversity’s sake. This texture-rich vegetarian salad packs great for lunch. If you like to meal prep for the week, this is an excellent candidate. Given the number of components, this is not the quickest recipe around, but it’s absolutely work the effort.

This recipe has been a reader favorite since it was originally published in 2015 (really, nine years ago?). I developed it during a month-long stay in Austin, Texas with my friend Ali. You could probably say that the Southwestern vibes influenced the recipe.

Today, this salad is getting fresh photos and some slight revisions. Enjoy!

How to Make This Power Salad

You’ll find the full recipe below, but here’s a brief rundown with notes and video.

Cook the quinoa. The recipe uses my foolproof method of cooking quinoa, which will differ from the instructions on your bag. You can make the quinoa a day in advance, if you’d like.
Cook the sweet potatoes in a skillet. I love roasted sweet potatoes, but these sweet potatoes are cut quite small, so the skillet method is ideal. We’ll add a little bit of water, cover and let them steam until tender, then uncover and cook them until they’re caramelized on the edges.
Massage and dress the kale. Massaging the kale (literally just scrunching it in your hands until it’s darker and softer) removes all the poky edges and improves the flavor. Then we’ll whisk together a simple olive oil and lime dressing, and toss to coat.
Make the avocado sauce. Combine the ingredients in a food processor and blend. Add more lime juice, if you’d like. The sauce should be nicely tart, but not overwhelmingly so.
Toast the pepitas in a skillet. Freshly-toasted pepitas taste amazing and are totally worth the extra few minutes. Keep an eye on the skillet, as it’s easy to turn on the heat and forget until they’re too toasty.
Assemble! Divide the components between bowls as shown, and enjoy.

Watch How to Make Southwestern Kale Power Salad

More Sweet Potato and Kale Recipes

Please let me know how this recipe turns out in the comments! I love hearing from you.

Southwestern Kale Power Salad with Sweet Potato, Quinoa & Avocado Sauce

Author: Cookie and Kate
Prep Time: 20 mins
Cook Time: 35 mins
Total Time: 55 minutes
Yield: 4 large salads
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 144 reviews

Healthy kale and quinoa power salad with spicy sweet potato, black beans and creamy avocado sauce. If your lime are particularly big, scale back. This gluten-free, vegetarian (easily vegan) salad packs well for lunch, too! Recipe yields 4 generous salads or 6 medium.

Ingredients

Quinoa and kale

1 cup quinoa
1 bunch kale, ribs removed and chopped into very small, bite-sized pieces
2 tablespoons olive oil
1 medium lime, juiced
½ teaspoon fine salt

Sweet potatoes

2 medium sweet potatoes (about 1 ½ pounds), sliced into small, ¼-inch cubes
2 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoon smoked paprika
½ teaspoon fine salt

Avocado sauce

2 ripe avocados, sliced into long strips
¼ cup lime juice (about 2 limes)
1 medium jalapeño, deseeded, membranes removed and roughly chopped
1 handful cilantro leaves
½ teaspoon ground coriander, optional
¼ teaspoon fine salt, to taste

Everything else

1 can (14 ounces) black beans, rinsed and drained, or 1 ½ cups cooked black beans
⅓ cup crumbled feta
¼ cup pepitas (green pumpkin seeds)

Cook Mode Prevent your screen from going dark

Instructions

To cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 2 cups water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.
To cook the sweet potatoes: In a large skillet, warm the olive oil over medium heat. Add the chopped sweet potatoes and toss to coat, then add the cumin, smoked paprika and salt. Stir to combine. Once the pan is sizzling, add a scant ¼ cup water, then cover the pan and reduce heat to low to avoid burning the contents. Cook, stirring occasionally, until the sweet potato is easily pierced through with a fork, about 7 to 10 minutes.
Uncover the pan, raise the heat back to medium and cook until the excess moisture has evaporated and the sweet potatoes are caramelizing on the edges, about 3 to 7 minutes (add another little splash of olive oil if the potatoes start sticking to the pan). Set aside to cool.
To prepare the kale: Transfer the kale to a large mixing bowl. Sprinkle the chopped kale with salt and use your hands to “massage” it, which improves the flavor. Just grab handfuls of kale in your hands and scrunch it up in your palms. Repeat until the kale is darker green in color and more fragrant. Whisk together 2 tablespoons olive oil, the juice of 1 lime and ½ teaspoon salt. Drizzle over the kale and toss to coat.
To make the avocado sauce: Combine the ingredients as listed in a food processor or blender. Blend well, add more lime juice if desired, and season with salt, to taste.
To toast the pepitas: In a small skillet over medium-low heat, toast the pepitas, stirring frequently, until they are turning lightly golden on the edges and starting to make little popping noises, about 3 to 5 minutes.
Once the quinoa has cooled down a bit, pour it into the bowl of kale and toss to combine. Divide the kale and quinoa mixture into four large salad bowls. Top with sweet potatoes, black beans, a big dollop of avocado sauce, and a sprinkle of feta and pepitas.

Notes

Make it dairy free/vegan: Omit the feta.

Storage suggestions: This salad keeps well, covered and refrigerated, for a few days. To keep the avocado sauce fresh, store it separately in a small bowl, with plastic wrap pressed against the top surface to prevent oxidation.

Change it up: Butternut squash or carrots would be good substitutions for the sweet potatoes.

Edits January 11, 2024: Adjusted avocado sauce by omitting 2 tablespoons olive oil (unnecessary), decreasing the salt for the sweet potatoes from 1 ½ teaspoons to ½ teaspoon, and specifying the amounts of lime juice and salt.

Nutrition

The post Southwestern Kale Power Salad appeared first on Cookie and Kate.

Lemony Kale Salad

Kathryne Taylor — Tue, 05 Dec 2023 19:37:04 +0000

Trust me, you need this lemony kale salad recipe. It might not look like much at first glance, but this hearty green salad is boldly flavored and just what you need to round out tonight’s dinner.

This simple kale salad features finely shredded Tuscan kale tossed in a bold, lemony dressing with freshly-grated pecorino romano or Parmesan cheese.

Tuscan kale goes by many names—you might know it as lacinato kale, dinosaur kale or cavolo nero (literally “black cabbage” in Italian). It’s less curly than standard kale, which makes it easier to stack, roll and thinly slice. Once prepared, this salad is almost slaw-like in texture. It’s really irresistible.

This food blog has no less than 22 kale salad recipes already, plus this kale salad roundup with tips. But the collection truly isn’t complete without this one, which draws heavy inspiration from the mother of all kale salads created by Joshua McFadden in 2007.

I always order a salad like this one when we eat at True Foods Kitchen. The main difference between this salad and the aforementioned kale salads is that this recipe omits the bread crumbs. I tried with and without, and the breadcrumbs didn’t do a whole lot in terms of flavor and don’t keep well on the salad for leftovers.

You’ll find the recipe and instructional video below. I’m also sharing my best tips that will help you create consistently flavored batches of salad, which is honestly tricky!

How to Make Lemony Kale Salad

Here’s the funny thing about kale—it’s sold in bunches that are not consistent by weight. Is this a kale-spiracy? Quite possibly. This recipe calls for specifically for one medium-to-large bunch of Tuscan kale, which is about eight ounces by weight. If your kale bunches are quite small, you might even need two of them.

The recipe offers a suggested range of lemon juice since kale bunches vary in size, and even a bit in flavor from one bunch to the next. We’ll start with one tablespoon, and you can add up to one more to taste at the end. You want the salad to taste a little puckery because the tartness of the lemon helps counter the bitterness of the kale.

You’ll need to finely shred and massage the kale for best results. This sounds fussy, but it’s not very difficult, I promise! Finely shredding the kale yields an awesome texture, which is improved further by massaging the kale. If you’ve ever struggled to eat a poky, large-leafed kale salad, this one is a totally different ballgame. You’ll find the full how-tos in the recipe below, and you can see these techniques in action in the video.

Pecorino romano vs. Parmesan: Pecorino is my top pick, but Parmesan will work if that’s what you have. They’re similar because they’re both aged hard cheeses, though pecorino is made from sheep’s milk and Parmesan is from cow’s milk. Pecorino has a sharper flavor and it’s more salty, so it really stands out more in this salad. The salty aspect is a plus because salt helps counter the bitterness of the kale (you can always add another pinch of salt, to taste, if needed).

Watch How to Make Kale Salad

Kale Salad Serving Suggestions

This versatile kale salad will brighten any meal that’s on the heavier or more traditional side. It goes well with hearty Italian meals like Eggplant Parmesan, and creamy soups and pastas. Hear are just a few suggestions to make a full meal:

More Kale Salads to Enjoy

View all kale salads here. Below are a few select favorites (I love them all, though).

Please let me know how your kale salad turns out in the comments! I’d be delighted to hear from you.

Lemony Kale Salad

Author: Cookie and Kate
Prep Time: 15 minutes
Total Time: 15 minutes
Yield: 4 servings
Diet: Gluten Free

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.8 from 9 reviews

Make this lemony kale salad! It’s a simple kale salad recipe featuring a bright lemon dressing and freshly-grated Pecorino Romano or Parmesan cheese. This boldly flavored kale salad is the perfect side salad to complement your meal. Recipe yields 4 to 6 side salads, and is easily doubled.

Ingredients

Lemon dressing

2 tablespoons extra-virgin olive oil
1 to 2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 medium clove garlic, pressed or minced
Several twists of freshly ground black pepper
Pinch of red pepper flakes (optional)

Kale salad

1 medium-to-large bunch of Tuscan kale (8 ounces)
⅛ teaspoon fine salt
½ cup (1 ½ ounces) finely grated Pecorino Romano or Parmesan cheese

Cook Mode Prevent your screen from going dark

Instructions

In a small bowl, combine all of the dressing ingredients (use just 1 tablespoon lemon juice) and whisk to combine. Set aside.
To prepare the kale, fold the leaf so the larger rib side is out and pull the tough rib out from the kale to make each leaf into two separate halves. Stack a few leaves at a time and roll them up, from one short end to the other. Using a sharp chef’s knife, slice them as thinly as possible across the roll. Then use a chop or two to cut all of the rounds in half.
Transfer the chopped kale to a medium serving bowl and sprinkle it with the salt. Massage the leaves with your hands by lightly scrunching big handfuls at a time, over and over until the leaves are darker in color and fragrant.
Drizzle in all of the dressing, add all of the cheese and gently toss until thoroughly combined. Taste, and add more lemon juice if desired—it should taste pleasantly lemony and a little tart (the tartness helps cut the bitterness of the kale).
Ideally, let the salad rest for 10 minutes or more before serving. This salad will keep well, covered and refrigerated, for up to 4 days.

Notes

Make it dairy free/vegan: Substitute Easy Vegan Parmesan Cheese, to taste.

Nutrition

The post Lemony Kale Salad appeared first on Cookie and Kate.

Lemon Vinaigrette

Kathryne Taylor — Wed, 22 Nov 2023 22:42:43 +0000

Homemade lemon vinaigrette is one of the most versatile salad dressings! Today, I’m sharing my go-to lemon dressing recipe for all of your salad needs. It’s light and lively, and goes with nearly any salad.

Lemon juice shines in this simple recipe using basic, high quality ingredients. No store-bought salad dressing can compete with these vibrant, freshly-squeezed flavors.

To make this lovely dressing, you’ll need just five basic ingredients. Fresh lemons and garlic are key—please no pre-squeezed juice or pre-minced garlic here. You’ll also need extra-virgin olive oil, Dijon mustard, and honey or maple syrup. The Dijon mustard rounds out the flavor and helps emulsify the ingredients so they stay blended together.

This dressing yields enough for six generous side salads and keeps in the refrigerator for up to ten days. I’ve enjoyed this dressing for years and know you will, too!

How to Serve Lemon Vinaigrette

Lemon vinaigrette is one of my go-to dressings throughout the year. This dressing recipe relies entirely on lemon juice for its acidity. Technically, you could call it a citronette since it’s vinegar free, but this oil-based dressing is similar in flavor and mouthfeel to a classic vinaigrette.

Any green is fair game but I tend to use this dressing with more mild lettuces, including Bibb lettuce, spring greens and baby arugula. Lemon vinaigrette goes well with all fresh fruits, and any salad-friendly nut or cheese.

In summary, lemon vinaigrette is quite versatile. Here’s a short list of flavors that go particularly well with this dressing:

Apple
Broccoli
Carrot
Chickpeas
Citrus, including grapefruit and orange
Cucumber
Farro
Fennel
Feta and goat cheese
Lentils
Pear
Radish
Strawberries
Sunflower seeds
Wild rice

Watch How to Make Lemon Dressing

Salads Featuring Lemon Vinaigrette

The following salads on Cookie and Kate feature lemon vinaigrettes tailored to each recipe.

Please let me know how your lemon salad dressing turns out in the comments! I love hearing from you. If you find yourself on a homemade dressing kick, be sure to check out more salad dressings here.

Lemon Vinaigrette

Author: Cookie and Kate
Prep Time: 5 minutes
Total Time: 5 minutes
Yield: 3/4 cup
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 13 reviews

Homemade lemon vinaigrette is far superior to store-bought salad dressings! Fresh lemon shines in this simple recipe using quality ingredients. Recipe yields ¾ cup.

Ingredients

⅓ cup extra-virgin olive oil
⅓ cup lemon juice (from about 2 lemons)
2 tablespoons Dijon mustard
1 to 2 tablespoons honey or maple syrup, to taste
3 cloves garlic, pressed or minced
¼ teaspoon fine salt
Freshly ground black pepper, to taste
Pinch of red pepper flakes (optional, for heat)

Cook Mode Prevent your screen from going dark

Instructions

Combine all of the ingredients and whisk until blended.
Season generously with black pepper and adjust to taste by adding more honey if the dressing tastes too tart. This dressing keeps well in the refrigerator, covered, for up to 10 days.

Notes

Recipe adapted from the Liquid Gold salad dressing in my cookbook, Love Real Food.

Make it vegan: Use maple syrup, not honey.

Nutrition

The post Lemon Vinaigrette appeared first on Cookie and Kate.

Seasonal Spinach Salad

Kathryne Taylor — Thu, 19 Oct 2023 21:29:56 +0000

Make this spinach salad recipe to serve with your favorite main dishes! This fresh spinach salad features seasonal fruit, creamy goat cheese, toasted pecans, just enough red onion, and the perfect amount of vinaigrette. It’s finished with a drizzle of thick balsamic vinegar or balsamic glaze.

This spinach salad is beautiful, absolutely delicious, and holiday worthy. It’s also easily adjusted to the changing seasons, and simple enough to make on a weeknight. Hooray!

You’ll see raspberries in these photos, which are wonderful. You’re not limited to raspberries, though—this spinach salad would be equally great with apples, pears, strawberries and more. You’ll find a full list of options below.

I’ve created quite a few green salad recipes over the years, but not a lot of spinach salad recipes. Arugula, kale, romaine and spring greens are usually my fresh greens of choice. The other day, I tried a spinach salad at a local French restaurant that inspired me to give fresh spinach in salads another chance. Let me tell you, this spinach salad is worth making! I love it and hope you do, too.

Seasonal Spinach Salad Toppings

This spinach salad recipe is shown here with raspberries, but it’s easily adjusted to the changing seasons. Choose the best option available at the markets!

Spring: Strawberries (about two handfuls thinly sliced)
Summer: Raspberries, strawberries, peaches or nectarines (one large, thinly sliced)
Fall: Apple or pear (one large, thinly sliced), or raspberries
Winter: Roasted root vegetables, like roasted beets, roasted carrots or roasted sweet potatoes. Each of my roasted vegetable recipes fill a whole sheet pan, so you’ll just need a couple of handfuls and will have extra for another meal.

Watch How to Make Spinach Salad

Spinach Salad Serving Suggestions

This fresh green salad can round out any supper with a healthy dose of greens. Try it with hearty stews, pasta dishes, sandwiches, pizzas and more. Here are a few of my top picks:

More Green Salads to Enjoy

Here are a few more green salads to serve with your favorite dishes. View more salad recipes here.

Please let me know how your spinach salad turns out in the comments! I love hearing from you.

Spinach Salad

Author: Cookie and Kate
Prep Time: 20 minutes
Cook Time: 4 minutes
Total Time: 24 minutes
Yield: 6 salads
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 4 reviews

Make this delicious spinach salad recipe to serve with your main dish! It features fresh spinach, creamy goat cheese and seasonal fruit. Recipe yields 6 side salads.

Ingredients

Salad

5 ounces baby spinach
¼ medium red onion, very thinly sliced
4 to 5 ounces goat cheese, crumbled
½ cup pecan halves
6 ounces fresh raspberries or see note for additional options
1 tablespoon thick balsamic vinegar* or balsamic glaze, drizzled over the top
Freshly ground black pepper

Vinaigrette

3 tablespoons extra-virgin olive oil
1 tablespoon sherry vinegar, red wine vinegar or apple cider vinegar
1 teaspoon Dijon mustard
½ teaspoon maple syrup or honey
1 small clove garlic, pressed or minced
⅛ teaspoon fine salt, to taste
Several twists of freshly ground black pepper

Cook Mode Prevent your screen from going dark

Instructions

Prepare the vinaigrette by whisking together all of the ingredients in a small bowl.
Toast the pecan halves in a medium skillet over medium-low heat, stirring often, until they are warm and smell fragrant, about 3 to 4 minutes. Set aside.
To assemble the salad, place the spinach and sliced onion in a large serving bowl. Drizzle in all of the dressing, and gently toss until the spinach is lightly coated.
Top the salad with the goat cheese, toasted pecans, and raspberries. Sprinkle a few twists of black pepper on top, then drizzle the balsamic vinegar over the top.
Serve promptly. Leftovers keep well for a couple of days, covered and refrigerated.

Notes

Raspberry alternatives: Thinly sliced apple, pear, peach or nectarine, strawberries, or roasted root vegetables, such as beets, carrots, or sweet potatoes.

Make it dairy free/vegan: Omit the goat cheese.

*Balsamic vinegar note: For a beautiful drizzle and impactful flavor, you must use high-quality, thick balsamic vinegar (like Napa Valley Naturals’ Grand Reserve Vinegar—make sure you get the bottle with “25 stars” on it) or balsamic glaze/reduction (DeLallo and Alessi make them). Or, make your own balsamic reduction with regular runny balsamic!

Nutrition

The post Seasonal Spinach Salad appeared first on Cookie and Kate.

Chimichurri Chickpeas

Kathryne Taylor — Tue, 03 Oct 2023 19:08:41 +0000

These chimichurri chickpeas are bold, hearty and zippy. This simple dish features tender chickpeas, crumbled feta cheese, and homemade chimichurri sauce. It’s ready in about fifteen minutes.

Chimichurri verde hails from Argentina and is typically served on steak, though I love it in many other preparations. It’s a bright herbed sauce made with fresh parsley, garlic, red onion, red pepper flakes, red wine vinegar, and olive oil.

While traditionally made with a mortar and pestle, my preparation method uses the food processor as much as possible, so it comes together very quickly.

You could call this recipe is a collision of leftovers or, better yet, a happy coincidence. This summer, we invited friends over to grill and I made my chimichurri sauce to go with our meal. I was thrilled when one of our friends took his first bite and demanded the recipe.

We had a bit of sauce leftover, so I stashed it in the refrigerator near some extra chickpeas. The combination proved fantastic once I added some creamy, tangy feta cheese.

While the sauce is Argentinean, this dish’s flavor profile is more recognizably Mediterranean. I love this lively side dish, and I hope you do, too.

How to Serve Chimichurri Chickpeas

These chimichurri chickpeas make a lovely light meal, side dish, and ready-to-go snack. When hunger strikes, I’m always so much better off when I have something tasty to grab from the fridge! This dish also packs well for lunches.

The recipe keeps well for up to five days in the refrigerator. With bean salads like this, I love to change up how I serve them as the days go on. Enjoy it on its own or as a side dish to a meal that could use more substance. Try it with a sandwich, like a grilled cheese, or a light soup, like this Roasted Red Pepper and Tomato Soup.

Watch How to Make Chimichurri Chickpeas

Uses for Leftover Chimichurri Sauce

This recipe will leave you with 1/2 cup leftover chimichurri sauce, which is great because chimichurri sauce can turn basic components into an exciting meal. Try it with eggs, roasted vegetables, and whole grains, like farro, brown rice and quinoa. You’ll find more uses here.

Or, if you’re serving a crowd, you can increase the other ingredients and use the full amount of chimichurri sauce. Simply add another can of drained chickpeas and use a heaping cup of crumbled feta.

More Fresh Chickpea Recipes

Here are just a few more chickpea recipes on Cookie and Kate:

Please let me know how your chimichurri chickpeas turn out in the comments! I love hearing from you.

Chimichurri Chickpeas

Author: Cookie and Kate
Prep Time: 15 minutes
Total Time: 15 minutes
Yield: 4 cups
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 8 reviews

This hearty chickpea salad recipe features the bold, fresh flavors of chimichurri sauce and crumbled feta cheese. Keep it in the fridge for healthy snacking, packed lunches, and ready-to-go side dishes. Recipe yields about 6 side servings.

Ingredients

2 cans (15 ounces each) chickpeas or 3 cups cooked chickpeas
1 cup homemade chimichurri sauce
¾ cup crumbled feta cheese

Cook Mode Prevent your screen from going dark

Instructions

Rinse and drain the chickpeas, and set them aside in a colander to continue draining. Prepare the chimichurri sauce as directed.
Place the drained chickpeas in a small serving bowl. Pour in 1 cup of the chimichurri sauce, and refrigerate the rest for another use. Add the feta cheese, reserving a small amount for garnish. Stir to combine.
Sprinkle the remaining feta cheese on top. Serve immediately, or cover and refrigerate for later. This chickpea salad keeps well in the refrigerator for up to 5 days.

Notes

Make it dairy free/vegan: Omit the feta. You might enjoy a dollop of vegan sour cream, or a few chopped Kalamata olives, or a sprinkle of vegan Parmesan on top.

Nutrition

The post Chimichurri Chickpeas appeared first on Cookie and Kate.

Pesto Pasta Salad

Kathryne Taylor — Wed, 12 Jul 2023 10:29:27 +0000

This pesto pasta salad is destined for your next gathering. Or at least, that’s what I hope! This recipe is light and so fresh. It’s perfect for parties, picnics and weeknight dinners, from spring through fall. Leftovers keep well for lunch, too.

Pesto and pasta are the stars of this show, naturally. To make it a pasta salad, I added a pint of cherry tomatoes, a few handfuls of fresh arugula, and some cheese. I love salty feta in this recipe, though mozzarella and Parmesan are also great.

This pasta salad recipe includes homemade pesto made with a few little twists. Instead of pine nuts, I opted for more affordable pepitas (green pumpkin seeds). You can use pine nuts if you’d rather—or even walnuts or pecans.

I like to use half fresh basil and half fresh parsley, which tastes even more interesting and also cuts down on costs (buying lots of fresh basil can be expensive). You could certainly use all basil if you have an abundance growing in your garden. I also add some fresh lemon juice to brighten up the dish. Give it a try!

Pesto Pasta Salad Tips

The recipe below is simple and straightforward, but here are some notes before you get started.

Reserve some pasta cooking water. We’ll need up to 1/2 cup of the starchy pasta cooking water to help bring this sauce together. To help me remember, I always place a heat-proof glass liquid measuring cup in the sink next to the colander.
Rinse the pasta under cool water immediately after cooking. Rinsing the pasta reduces the amount of starch on the surface of the noodles, so they don’t clump together before you have a chance to toss them in pesto sauce.
To make this dish gluten free, simply substitute your favorite gluten-free noodles. A sturdy corn-and-quinoa blend usually works well in this type of dish.
To make it vegan, simply don’t add cheese. To make up for the substance and salty flavor that cheese provides, try adding olives and/or chickpeas to the dish.
Serve promptly. This pasta salad is best served within a few hours, but leftovers will keep relatively well in the refrigerator, covered, for up to four days. The only downside is that the arugula will wilt a bit with time.

Watch How to Make Pesto Pasta Salad

More Fresh Pasta Dishes

If you enjoy this pesto pasta salad, try these recipes next:

Please let me know how your recipe turns out in the comments! I love hearing from you.

Pesto Pasta Salad

Author: Cookie and Kate
Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 minutes
Yield: 6 to 8 servings
Diet: Vegetarian

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.9 from 40 reviews

This pesto pasta salad recipe is bursting with fresh flavor. It’s light, healthy and easy to make. Perfect for picnics and potlucks! Recipe yields 6 to 8 side servings.

Ingredients

1 pound whole grain pasta (fusilli, rotini, penne or farfalle)
1 pint cherry tomatoes, halved or quartered
3 handfuls baby arugula or spinach
Optional cheese: ½ cup or more crumbled feta cheese, little mozzarella balls or grated Parmesan
Optional additions: ½ cup thinly sliced Kalamata olives and/or 1 can (15 ounces) chickpeas, rinsed and drained (or 1 ½ cups cooked chickpeas)
Freshly ground black pepper

Pesto

½ cup pepitas (hulled pumpkin seeds)*
½ cup packed fresh basil
½ cup packed fresh flat-leaf parsley or additional basil
¼ cup lemon juice (about 2 lemons)
1 clove garlic, roughly chopped
½ teaspoon fine salt
⅓ cup extra-virgin olive oil

Cook Mode Prevent your screen from going dark

Instructions

Bring a large pot of salted water to boil for the pasta. Cook the pasta until al dente according to the package directions. Before draining, reserve about ½ cup pasta cooking water, then drain and immediately rinse the pasta under cool water to prevent the noodles from sticking together. Transfer the pasta to a large serving bowl.
Meanwhile, to prepare the pesto: In a small skillet, toast the pepitas over medium heat, stirring often, until they are fragrant and making little popping noises, about 4 to 5 minutes. Pour half of the pepitas into a bowl for later (we will use them as garnish).
Pour the remaining pepitas into a food processor. Add the basil, parsley, lemon juice, garlic and salt. Process while slowly drizzling in the olive oil, stopping to scrape down the sides as necessary, until the pepitas have broken down to create a pretty smooth sauce.
To assemble the pasta salad, pour all of the pesto over the pasta and toss until the pasta is lightly and evenly coated, adding a tiny splash of reserved pasta cooking water if necessary to thin it out. Then add the cherry tomatoes, arugula, remaining toasted pepitas, and any optional add-ins (cheese, olives and/or chickpeas).
Toss again to combine, then season to taste with pepper. If the pasta needs more flavor, add salt, to taste, or a splash of lemon juice. If the flavors are too bold, let it rest for a few minutes, and add a little splash of olive oil if necessary to tone down the rest. This recipe will keep well, covered and refrigerated, for up to 4 days.

Notes

Recipe adapted from Vegan Goodness by Jessica Prescott.
*Change it up: You can use pine nuts, walnuts or almonds in the pesto instead of pepitas (although the dish will no longer be nut-free, if that is relevant to you).
Make it gluten free: Use your favorite gluten-free pasta.
Make it dairy free/vegan: Just don’t add any cheese!

Nutrition

The post Pesto Pasta Salad appeared first on Cookie and Kate.

Healthy Vegetarian Salad Recipes - Cookie and Kate

Seaweed Salad

Seaweed Salad Ingredients

Arame

Cabbage

Bell Pepper

Cilantro and Green Onion

Avocado

Sesame Dressing

How to Make Seaweed Salad

Watch How to Make Seaweed Salad

How to Serve Seaweed Salad

Leftover cabbage?

Seaweed Salad

Ingredients

Instructions

Nutrition Show NutritionHide Nutrition

Sesame Dressing

How to Serve Sesame Dressing

Complementary Salad Ingredients

More Dressings to Make

Sesame Dressing

Ingredients

Instructions

Notes

Nutrition Show NutritionHide Nutrition

Watermelon Salad with Feta and Mint

How to Choose Your Watermelon

Uses for Leftover Watermelon

Watermelon Salad Serving Suggestions

Watch How to Make Watermelon Salad

More Salads to Make This Summer

Watermelon Salad

Ingredients

Instructions

Notes

Nutrition Show NutritionHide Nutrition

Cilantro Lime Dressing

How to Serve Cilantro Lime Dressing

Watch How to Make Cilantro Lime Dressing

Flavor Variations

Make it creamy

Make it spicy

Skip the cilantro

Salads Featuring Similar Dressings

Cilantro Lime Dressing

Ingredients

Instructions

Notes

Nutrition Show NutritionHide Nutrition

Southwestern Kale Power Salad

How to Make This Power Salad

Watch How to Make Southwestern Kale Power Salad

More Sweet Potato and Kale Recipes

Southwestern Kale Power Salad with Sweet Potato, Quinoa & Avocado Sauce

Ingredients

Quinoa and kale

Sweet potatoes

Avocado sauce

Everything else

Instructions

Notes

Nutrition Show NutritionHide Nutrition

Lemony Kale Salad

How to Make Lemony Kale Salad

Watch How to Make Kale Salad

Kale Salad Serving Suggestions

More Kale Salads to Enjoy

Lemony Kale Salad

Ingredients

Lemon dressing

Kale salad

Instructions

Notes

Nutrition Show NutritionHide Nutrition

Lemon Vinaigrette

How to Serve Lemon Vinaigrette

Watch How to Make Lemon Dressing

Salads Featuring Lemon Vinaigrette

Lemon Vinaigrette

Nutrition

Nutrition

Nutrition

Nutrition

Nutrition

Nutrition

Nutrition

Nutrition

Nutrition

Nutrition