Herby Rice Salad

 
Recipe from Julia Maiten
Husband-Tested in Alice’s Kitchen
Makes 1-2 servings

This is just the perfect salad in that it can be made in advance, it’s great for meal prep day, it can use up left over grains and veggies, and it can be taken on a picnic, a pitch-in or in a lunchbox for work or school.  It’s full of good-for-you ingredients too.  To top it all off, this salad is absolutely delish!

Toasted Coriander Dressing:
½ teaspoon coriander seeds, toasted in a dry pan
Juice from ½ lemon
½ teaspoon Dijon mustard
1-2 Tablespoon extra-virgin olive oil (You can cut back on the fat by substituting aquafaba for half of the olive oil.)
1 clove of garlic, finely minced or grated
good amount of salt & pepper

Salad:
Cooked brown rice, cooled (I used a brown rice-wild rice mix.)
Crispy chickpeas (I didn’t have these, so I substituted steamed & blanched fresh peas.)
3-4 radishes, thinly sliced
½ red onion, thinly sliced (I used Sumac Onion Salad instead of the plain red onion.)
Fresh mint, finely chopped
Fresh parsley, finely chopped
Fresh dill, finely chopped
Small handful toasted seeds or nuts (I used pistachios.)

Optional:  I added veggies that I had left over (blanched broccoli, cauliflower and ½ bell pepper.)

Method: 
Grind the coriander in a mortar & pestle or in a spice grinder until fine. Add to a small bowl with the other dressing ingredients and mix until combined. 
Add the salad ingredients to a large bowl and mix with the dressing. 

Chickpea Salad from Oh She Glows (vegan and gluten-free)

Here we have Chickpea Salad on whole grain toast
with arugula, cherry tomatoes and avocado
served along with some plantain chips.

Recipe from Oh She Glows 
Husband-Tested in Alice’s Kitchen

Makes 3-4 servings

We love a chickpea salad. I’ve tested quite a few.  This one is another good one.  It’s very lemony, pickily and dilly.  It’s been just too hot to cook, so this was a great dish to make without heating up the kitchen. (I usually make a double batch of any chickpea salad so that I have enough for lunches through the week.) Serve this salad in pieces of Boston or Bibb lettuce, in a wrap or sandwich, or on crackers. If you have a picnic or road trip in store you’ll be happy to know that it packs well. Oh, She Glows is a fine source for meatless and gluten-free meals.

Ingredients
1 (14-ounce) can chickpeas, drained and rinsed
2 celery stalks, finely chopped
3 green onions, thinly sliced
¼ cup finely chopped dill pickle
¼ cup finely chopped red bell pepper
1 carrot, shredded (optional)
2 teaspoons capers, drained (optional)
3 Tablespoons store-bought or Homemade Vegan Aquafaba Mayonnaise
1 garlic clove, minced
1½ teaspoons yellow or Dijon mustard
2 teaspoons minced fresh dill or ½ teaspoon dried dill (optional)
1½ to 3 teaspoons fresh lemon juice, to taste
¼ teaspoon fine sea salt, or to taste
Freshly ground black pepper

Directions
In a large bowl, mash the chickpeas with a potato masher until flaked in texture.
Stir in the celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined.
Now, stir in the mustard and dill, and season with the lemon juice, salt, and pepper, adjusting the quantities to taste.
Serve with toasted bread, on crackers, wraps, or on top of a basic leafy green salad. 

Tahini Caesar Dressing (Vegan)

 

What you see here is a simple bowl made with black beans
cooked in the Instant Pot, saffron rice cooked
in the rice cooker; roasted sweet potato,
and a simple salad made with Romaine lettuce,
baby spinach, carrots, red pepper, vegan feta,
Sumac Onion Salad, and topped with Tahini Caesar Dressing.

Recipe from Julia Maiten 

Husband-Tested in Alice’s Kitchen

Makes about 1¼ cups

Just when we decide that we have a favorite go-to vegan dressing, I come upon this fabulous one.  This one is absolutely delish!  Make a double batch for the whole week to go with salads, bowls, roasted veggies, wraps or pasta salads.  

2 cloves of garlic, minced

Juice (and zest) from ½ lemon

1/3 cup (80ml) tahini

1/3 cup (80ml) water, more as needed

3 heaping Tablespoon nutritional yeast

1 heaping teaspoon Dijon mustard 

1 Tablespoon apple cider vinegar 

2 teaspoon capers, minced (optional, but so darn good)

1 Tablespoon soy sauce

Black pepper, to taste

Salt, as needed

Whisk or blend together all of the ingredients (mince the garlic and capers finely if not blending). Add more seasonings to taste. 

Nutritional Information: (1 of 8 servings) 75 calories; 4 g protein; 6 g total fat; 1 g saturated fat; 0 g sugars; 1 g fiber; 18 mg calcium; 1 mg iron; 0 mg cholesterol 

Creamy Chickpea Italian Dressing (vegan; gluten free; dairy free; oil free)

Here we have a SCRUMPTIOUS green salad
 drizzled with Creamy Chickpea Italian Dressing.
In the bowl:  baby lettuce;
sprouts; cucumbers (marinated with rice vinegar, kosher salt & pepper);
steamed broccoli; steamed green beans; fresh mint;
and Lemon Pepper Tofu (with chickpeas). 

Recipe from Forks Over Knives
Husband-Tested in Alice’s Kitchen
Makes about 1¼ cups

Who knew you could use beans to make a creamy dressing?  This dressing is quite yummy on a simple green salad.  It will bump up the protein and fiber of any salad.  Having no oil is a bonus!  Make a double batch on prep day to drizzle on your favorite salads through the week.

½ cup cooked or canned chickpeas, rinsed and drained
½ cup unsweetened plant based milk (I used soy milk.)
2 Tablespoons fresh lemon juice
1 Tablespoon nutritional yeast
1 teaspoon yellow mustard or Dijon mustard
½ teaspoon Italian seasoning
½ teaspoon kosher salt or to taste
¼ teaspoon freshly ground black pepper or to taste

Put all the ingredients in a blender and blend until smooth.  Chill in the fridge.  Drizzle over any green salad.

Greek Salad with Oil-Free Greek Dressing and Feta (vegan)

Author: Brand New Vegan
Adapted and Husband-Tested in Alice’s Kitchen 
Serves 4-6

Instead of discarding the water (aquafaba) from the chickpea can, save it and use it to make the dressing for the salad.  The dressing goes perfectly well with this Greek style salad.  I added a heaping tablespoon of hummus to the dressing to give it a bit more body.  The salad ingredients are pretty typical for a Greek salad, but I think adding some bow tie pasta would be an especially nice addition.  Make this for your next work day lunch or a picnic.

Dressing:
⅓ cup red wine vinegar
¼ cup aquafaba (garbanzo bean water/juice)
½ teaspoon Dijon mustard
1 heaping Tablespoon hummus
¾ teaspoon dried basil
¾ teaspoon dried oregano
¾ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon salt
¼ teaspoon pepper
1 Tablespoon chopped kalamata olives 

Salad:
2 English cucumbers, chopped
1 red bell pepper, chopped
1 pint cherry tomatoes, sliced
½ small red onion, thinly sliced
15 oz can drained chickpeas, saving the liquid (aquafaba)
Handful fresh spinach
¼ cup kalamata olives, sliced 
¼ cup crumbled vegan feta

Drain the water/juice (aquafaba) from a can of Garbanzo Beans and save (we'll need ¼ cup for the dressing).  Save the beans too and we'll add those to the salad. 
Mix all Dressing Ingredients together.  Whisk or shake until thoroughly mixed and set aside. 
Chop cucumbers and bell pepper into bite-sized pieces and place in a large salad bowl.  Thinly slice the onion, and cut the cherry tomatoes in half and mix into the salad.  Add the chickpeas, spinach, and the dressing and toss to coat.  
Add as little or as much feta as desired and garnish with sliced Kalamata Olives, fresh Basil and/or Parsley. 

Notes:
Artichoke hearts, couscous, or bow tie pasta would make nice additions to this salad.
Reviewers added pepperoncini and sliced beets with good results.
One reviewer substituted capers for the olives in the dressing.

Nutritional Information: (1 of 6 servings) 140 calories; 4 g fat; 35 g carbohydrates; 7 g protein; 512 g sodium; 5 g sugars; 6 mg cholesterol; 6 g fiber; 51 mg vitamin C; 112 mg calcium

Oven Roasted Vegetables (vegan)

Here we have Oven Roasted Vegetables served along with
15-Minute Quick & Easy Vegan Mac & Cheese. 

Recipe from Well Plated 
Husband-Tested in Alice’s Kitchen
Servings: 6 servings
  
You’ll certainly get your rainbow of vegetable colors in when you serve this tasty side dish.  You can make the dressing in advance and on prep day, you can cut all the veggies and store them in the fridge.  (The sweet potatoes should be stored in water, covered to keep them from discoloring.  Just drain, rinse and pat dry before adding them to the mix.)

2 medium bell peppers, cut into 1-inch pieces (I recommend red, yellow, or orange)
2 medium zucchini, ends trimmed and cut into 1/2-inch pieces
1 small sweet potato, scrubbed and cut into 3/4-inch pieces (You can peel them or not.)
1 small red onion, cut into 1-inch cubes
1 small head of broccoli, cut into florets or swap cauliflower or 8 ounces trimmed Brussels sprouts

3 Tablespoons extra virgin olive oil
1 Tablespoon Dijon mustard  
2 teaspoons Italian seasoning   
1 teaspoon kosher salt  
½ teaspoon garlic powder
½ teaspoon ground black pepper

3 Tablespoons Homemade Vegan Parmesan Cheese

Position racks in the upper and lower thirds of the oven (if using two sheets) or the center of the oven (if using one). Preheat the oven to 400 degrees F. Generously coat two large, rimmed baking sheets with non-stick spray or use parchment paper.
Place the vegetables in a great big bowl (or you can toss them right on the two baking sheets, dividing the ingredients between each). 
In a small bowl, whisk together the olive oil, mustard, Italian seasoning, salt, garlic powder and pepper.  Pour the mixture over the vegetables and toss well to coat. (Pay special attention to the broccoli florets and make sure they get an adequate amount of oil, as they are more prone to burning.)
Divide the vegetables evenly between the two sheets, spreading them into a single layer. (You want them to roast and not steam, so make sure they’re in a single layer.)
Roast the vegetables at 400 F for 25 to 35 minutes (or if you have the convection option, do a convection bake at 375 degrees F for 20 to 25 minutes). Toss the vegetables, rotate the pans 180 degrees, and switch the pans' positions on the upper and lower racks halfway through. The vegetables should be turning brown and crispy at their edges and tender inside (the cooking time may vary based on your oven). 
Sprinkle with the Parmesan cheese. Enjoy hot or at room temperature, with additional salt and pepper to taste.
 
Nutrition (1of 6 servings) Calories: 164kcal; Carbohydrates: 21g; Protein: 5g; Fat: 8g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 5g; Potassium: 743mg; Fiber: 6g; Sugar: 8g; Vitamin A: 6736IU; Vitamin C: 156mg; Calcium: 90mg; Iron: 2mg


 

Aquafaba Mayo (vegan)

Recipe from PlantYou
Husband-Tested in Alice’s Kitchen
Makes about 1¼ cups

A simple plant-based mayo recipe ready in five minutes, using only seven ingredients. It tastes fabulous and mimics "real" mayonnaise in an amazing way. Remember to pre-soak your cashews. You can do so overnight, or in the morning before a day’s work. Aim for 8-12 hours soaking. Soaked and blended cashews are the component that gives this vegan mayo its rich, creamy texture. Additionally, cashews are an amazing source of healthy fats. Aquafaba is just the liquid in a can of chickpeas. You can use this plant-based mayo in the same ways you would use regular mayo. Enjoy it in salads, sandwiches, wraps, and dips.

Ingredients
½ cup aquafaba, could be more or less, depending on what is left from a can of chickpeas 
¾ cup cashews, soaked overnight 
1 lemon, juiced (about 2 Tablespoons)
1 teaspoon maple syrup 
1 Tablespoon apple cider vinegar 
1 teaspoon mustard (I used Dijon mustard.)
1 teaspoon salt

Instructions
In a high speed blender, combine all ingredients until smooth. 
Add warm water 1 tablespoon at a time as needed to blend. 
Transfer to the fridge and allow to thicken for at least 2 hours. 
Store in the fridge for up to one week.

(1 of 12 Servings) Calories: 49.3; Carbohydrates: 3.7g; Protein: 1.6g; Fat: 3.6g; Saturated Fat: 0.6g; Polyunsaturated Fat: 0.6g; Monounsaturated; Fat: 1.9g; Sodium: 199.6 mg; Potassium: 68.5 mg; Fiber: 0.5g; Sugar: 1.1g; Vitamin A: 2.3IU; Vitamin C: 4.8 mg; Calcium: 6.4 mg; Iron: 0.6mgs; 0 cholesterol

Notes:
• Use this vegan mayo substitute just as you would use regular mayonnaise. It’s great in a potato salad, chickpea “tuna” sandwich, or as a base for a dip.
• Taste and adjust the seasonings as you see fit. For instance, you could always add extra lemon juice for acidity, extra salt, or some nutritional yeast for a deeper flavor profile.
• Speaking of additions, this is an excellent base recipe for flavored mayo variations. You can add herbs, spices, garlic, or sriracha to make your favorite type of mayo!
• As you blend the ingredients together, you can add a little bit of warm water, no more than one tablespoon at a time, to help this healthy vegan mayonnaise come together. (I didn't need to do this.)

Vegan Tuna (Chickpea/Hearts of Palm) Salad

Recipe from Nisha Vora of Rainbow Plant Life
Husband-Tested in Alice’s Kitchen

This makes a dang good sandwich.  I had been making another recipe for chickpea salad. but I when I saw this recipe, I wanted to try using hearts of palm. I love the texture of the hearts of palm mingled with the chickpeas.  This was absolutely delicious, as all of Nisha’s recipes are.  

Ingredients:
1 (15-ounce) can chickpeas, drained and rinsed
1 cup canned hearts of palm, drained and rinsed and roughly chopped 
1/3 cup vegan mayo
1 Tablespoon Dijon mustard (or spicy brown mustard)
2 celery ribs, diced
2 teaspoons celery seeds
2 Tablespoons dill or sweet pickle relish (I used dill pickles.)
2 Tablespoons nutritional yeast
2 nori sheets, crumbled with your hands into small pieces OR ¼ cup Trader Joe’s Furikake Japanese Seasoning
2 Tablespoons freshly squeezed lemon juice
¼ teaspoon kosher salt
Freshly cracked black pepper

For Serving: 
8 slices of hearty sandwich bread or sliced baguette
Sandwich fixings of choice: romaine or leaf lettuce, sliced or shaved cucumber, sliced tomatoes, fresh dill sprigs, pickles

Directions:
In a food processor bowl, combine the chickpeas, hearts of palm, mayo, mustard, celery, celery seeds, relish, nutritional yeast, crumbled nori, lemon juice, salt, and several cracks of pepper.
Do not blend! Pulse about 10 to 15 times, until incorporated and combined but still chunky.
Taste, adding more salt and pepper as needed. But stir them in by hand instead of pulsing to avoid over-blending.
If making sandwiches, spread the tuna salad onto four slices of bread. Top with your desired sandwich toppings. Top each with another slice of bread (for extra richness, add a thin layer of vegan mayo to this slice of bread). 

Creamy Blender Balsamic Vinaigrette (vegan)

Recipe from Nisha Vora of Rainbow Plant Life
Husband-Tested in Alice’s Kitchen
Makes about 3/4 cup

This is now my go-to balsamic vinaigrette.  It’s easy to make and ticks all the flavor boxes.  Be sure to use a high quality balsamic vinegar.  

1 small shallot (You can substitute 1/4 purple/red onion.)
2 garlic cloves
¼ cup good quality aged balsamic vinegar 
1 Tablespoon Dijon mustard
1 teaspoon maple syrup or organic cane sugar 
¼ cup + 2 Tablespoons extra virgin olive oil 
½ teaspoon sea salt, plus more to taste
Freshly cracked black pepper 

Place all the ingredients in a high speed blender OR do the following: Use a grater or Microplane to grate the shallot into a wide-mouth jar. Grate the garlic into the jar as well. If you don’t have a Microplane, finely mince both by hand. To the jar, add the balsamic vinegar, mustard, maple syrup, olive oil, salt, and black pepper to taste. Seal the jar with a lid and shake vigorously to emulsify. Season to taste with more salt or maple syrup as needed. Store the vinaigrette in a sealed jar in the fridge for 1 to 2 weeks. 

Fab Fall Salad (vegan)

Recipe from Nisha Vora
Adapted and Husband-Tested in Alice’s Kitchen
Serves 2

This is a delicious salad that is full of autumn goodness.  Most of the components* can be made in advance on your prep day. Then, when it’s dinner time, slice the apple and toss with the ingredients you prepped.  

1 batch Baked Tofu*
1 head of curly kale or lacinato (dinosaur) Kale* 
1 sweet-tart crisp apple
2 to 4 Medjool dates, chopped or ¼ cup golden raisins
¼ cup cooked and rinsed Black or French Lentils*
4 Tablespoons Creamy Blender Balsamic Vinaigrette* 
2 ounces vegan feta
¼ cup Sweet Pumpkin Crunch* 

Baked Tofu 
1 (12 to 14 oz.) block of extra firm tofu 
1 1/2 Tablespoons extra virgin olive oil
1 teaspoons kosher salt
Freshly cracked black pepper 
2 Tablespoons potato starch or arrowroot powder 

Preheat the oven to 425F and arrange an oven rack in the top 1⁄3 of the oven. Line a rimmed sheet pan with parchment paper. Press the tofu for a bit and pat dry.  Cut into ½ inch cubes.
In a large bowl, add the tofu, oil, salt, and pepper to taste. Toss gently to coat, using either a silicone spatula or your hands. Now add the potato starch or arrowroot powder and, as gently as possible, toss to coat the tofu. Arrange the tofu cubes in a single layer onto the sheet pan. Bake for 15 minutes, then remove the pan from the oven. Flip with a spatula or carefully turn the tofu with your hands. Bake for 15 more minutes, or until the tofu is golden and crisp. Set aside the baked tofu for this recipe. While the tofu presses and bakes, prep the rest of the salad. 

Creamy Blender Balsamic Vinaigrette
Makes ¾ cup 

1 small shallot 
2 garlic cloves
¼ cup good quality aged balsamic vinegar 
1 Tablespoon Dijon mustard
1 teaspoon maple syrup or organic cane sugar 
¼ cup + 2 Tablespoons extra virgin olive oil 
½ teaspoon sea salt, plus more to taste
Freshly cracked black pepper 

Place all the ingredients in a high speed blender OR do the following:  Use a grater or Microplane to grate the shallot into a wide-mouth jar. Grate the garlic into the jar as well. If you don’t have a Microplane, finely mince both by hand. To the jar, add the balsamic vinegar, mustard, maple syrup, olive oil, salt, and black pepper to taste. Seal the jar with a lid and shake vigorously to emulsify. Season to taste with more salt or maple syrup as needed. Store the vinaigrette in a sealed jar in the fridge for 1 to 2 weeks. 

Sweet Pumpkin Crunch
¼ teaspoon ground cinnamon
¼ teaspoon freshly ground nutmeg (optional)
¼ teaspoon ground allspice (or 1/8 tsp ground cloves)
⅛ teaspoon cayenne pepper
A big pinch of kosher salt
1 Tablespoon extra-virgin olive oil (use ½ Tablespoon for a nonstick pan)
¾ cup pepitas 
1 Tablespoon pure maple syrup

Line a large plate with parchment paper. Stir the cinnamon, nutmeg if
using, allspice, cayenne, and salt together in a small bowl. Heat a medium frying pan for 1½ to 2 minutes. Add the olive oil and heat for 30 seconds. Add the pepitas. Cook for 2 ½ to 3 minutes, stirring from time to time, until they start to smell toasty and some have started to turn golden.
Add the maple syrup and spice mixture. Allow to sizzle, and stir very frequently, for about 2 minutes, tossing to coat the pepitas in the mixture. Immediately, transfer the mixture to the lined plate and allow to cool for 5 minutes. Store in a jar in the pantry for at least 2 weeks.

Kale
Strip out the tough center ribs. Wash and dry the leaves using a salad spinner (or a wash in a large bowl, then dry with clean dish towels). 
Option 1: Tear the kale into small pieces with your hands. 
Option 2: Stack several large kale leaves on top of each other, then roll them up. Slice the kale as thinly as you can. 
Massage the kale: Add the kale to your largest serving bowl. Add a few drizzles of olive oil and a couple pinches of salt. Use your hands to massage the kale until it softens a bit, 30 to 60 seconds. 
Add the kale to a paper towel lined container or reusable bag; refrigerate for up to 1 week to use in other meals. 

Lentils
Add 1 cup rinsed black (beluga) lentils or French lentils to the Instant Pot.  Add 1 ¾ cup water or vegetable broth.  Add a pinch of salt.  Place the lid onto the Instant Pot and set to Sealing.  Cook at high pressure for 5 minutes.  Do a natural release for 15 minutes. Rinse the lentils and store in a airtight sealed container.

ASSEMBLE THE SALAD: Using a sharp knife, slice the apple as thinly as you can. Add the sliced Apple to the massaged Kale, along with the chopped dates (or Raisins) and Lentils. Spoon on the Creamy Blender Balsamic Vinaigrette and toss well to coat. Add the Sweet Pumpkin Crunch, the Feta and the Baked Tofu. Toss again and add more Balsamic Vinaigrette to taste. 

The Best Vegan Potato Salad

Makes 6 servings

Recipe from Nisha Vora
Husband-Tested in Alice’s Kitchen

We thought this potato salad was terrific!  I especially liked it warm/room temperature. I'm a big fan of Nisha Vora of Rainbow Plant Life.  I've learned so much from her YouTube channel and her books.

2 pounds (900g) baby red potatoes
¼ cup (56g) tahini, well-stirred
4 ounces (112g) unsweetened coconut yogurt
2 teaspoons Dijon mustard
2 teaspoons yellow mustard
2 garlic cloves, crushed with a press or finely minced
1 medium lemon, zested (2-3 teaspoons zest)
3 Tablespoons freshly squeezed lemon juice
1 teaspoon celery seeds 
1 teaspoon kosher salt
 Freshly cracked black pepper, to taste
⅓ to ½ cup (5 to 8g) fresh dill leaves, finely chopped
1 Tablespoon caper brine
2 Tablespoons capers, drained
½ cup (50-55g) thinly sliced or shaved red onions
1 jalapeño pepper, de-seeded and thinly sliced (this is optional; keep the seeds in for a spicy kick)
1 to 2 Tablespoons chopped chives (or thinly sliced scallions)
Flaky sea salt

1. Wash and scrub the potatoes but leave the peels on. Cut potatoes in half; cut larger potatoes into chunks.
2. Transfer the potatoes to a saucepan and cover with an inch of cold water. Season generously with kosher salt. Bring to a simmer and maintain a decent simmer for 8 to 12 minutes until just tender. If the fork pierces the potatoes with the slightest bit of resistance, the potatoes are done.
* If you can't find a good-quality plain coconut yogurt, you can use use vegan sour cream.
My preferred brands are Kite Hill Foods and Tofutti (this one is quite thick, so you might need to add a spoon of water). If using sour cream, you'll likely need less lemon juice and salt.
3. Meanwhile, make the dressing. In a large bowl, whisk together the tahini, yogurt, Dijon mustard, yellow mustard, garlic, lemon zest, lemon juice, celery seeds, caper brine (not the whole capers), 1 teaspoon kosher salt, and pepper until well combined. Add 1 tablespoon of the chopped dill and stir together.
Note: If the dressing is too thick, whisk in a tablespoon of cold water.
4. Once the potatoes are cooked, drain them in a colander (reserve a little of the
cooking liquid in case it's needed). Let the potatoes rest in the colander for 5 minutes to dry out, but don’t wait until they have cooled down.
5. Add the warm potatoes to the dressing and coat evenly and well. If needed, add a spoon of the cooking water to bring everything together (I didn't need to).
6. Add the capers, red onions, and jalapeños to the potato salad, and toss again gently. Sprinkle the remaining dill and the chives on top before serving. Season to taste with salt and pepper.
7. Serve warm, or chill for at least 1 hour.

Baked Vegan Crab Cakes with Artichoke Hearts

 
Recipe from Nisha Melvani of Cooking For Peanuts
Husband-Tested in Alice’s Kitchen
Makes about 12 patties

This was a big hit with the hubster.  I liked these little patties because they were easy to make and perfect for food prep day.  We had them served along with rice and a salad for dinner and then I ate a couple each day for my lunch.  

14 oz. marinated artichoke hearts (from a jar or can)
15 oz. can chickpeas, drained and rinsed
½ medium zucchini, grated using largest holes on a box grater
1½ cups panko breadcrumbs
¾ cup vegan mayonnaise
1 teaspoon Dijon mustard
1 Tablespoon fresh lemon juice
1 Tablespoon Old Bay Seasoning

Preheat the oven to 400F.  
Pulse the chickpeas and artichokes in a food processor until roughly chopped, but still slightly chunky.  Transfer to a large bowl.
Gently squeeze the zucchini to remove excess water.  Add the grated zucchini, panko, mayonnaise, Dijon, lemon juice and Old Bay Seasoning to the chickpeas and artichokes.  Mix well to combine.
Using a 1/3 cup measure, form about 12 patties.  Place them on a large baking sheet lined with parchment paper.  Bake at 400F for 15 minutes.  Flip them over and bake an additional 10 minutes more.  Set aside to firm up for about 5 minutes.

Nutrition Information: (1 of 12 patties) 209 calories; 12.6 g fat; 1.3 g saturated fat; 0 mg cholesterol; 18.4 g carbohydrates; 3.8 g fiber; 1.8 g sugars; 3.5 g protein

Instant Pot Lentil Soup

Recipe from Rainbow Plant Life 

Husband-Tested in Alice’s Kitchen
Makes 6 servings

What a super soup to make on food prep day!  This is almost stew-like and very filling.  You can make it more soupy by adding more broth or water.  Add a crisp salad and a slice of bread for a delicious lunch for friends.  This soup is also freezer friendly.

1-2 Tablespoons extra virgin olive oil
1 large yellow onion, finely diced
3 medium carrots, diced (peeled or not)
6 garlic cloves, minced
4 cups (960 mL) low-sodium vegetable broth, more as needed
1 pound baby potatoes, quartered (peel left on)* 
1½ cups (300g) French green lentils (Puy lentils)
Bouquet garni: 2 bay leaves + a few sprigs each of Italian flat-leaf parsley, fresh rosemary, sage, and thyme, tied tightly together with kitchen twine**
1 (28-ounce/800g) can whole peeled tomatoes, crushed by hand***
1½ teaspoons kosher salt
Freshly cracked black pepper, to taste 
½ teaspoon Dijon mustard
2 teaspoons aged balsamic vinegar****

Select the Sauté setting on the Instant Pot (normal or medium heat level). After a few minutes, add the olive oil. Once the oil is hot, add the onion with a pinch of salt. Cook until the onion is nicely golden and completely soft, 6 to 8 minutes. Add the carrots and garlic along with a pinch of salt and a few cracks of pepper. Cook until the carrots are just starting to soften, about 3 minutes.
Pour in a bit of the vegetable broth to deglaze the pot and scrape up any browned bits. Add the remaining broth, lentils, potatoes, bouquet garni, 1½ teaspoons kosher salt, and several cracks of pepper. Stir gently. 
Pour the crushed tomatoes (including juices) on top, but don’t stir (this prevents the tomatoes from sinking to the bottom and triggering the Burn notice).
Note: Get the can nice and low right into the pot instead of pouring it from high above. That will help keep the tomatoes resting on top. Hit the Cancel button. 
Secure the lid and set the valve to Sealing (not Venting). Select the Pressure Cook setting (or Manual setting on older models) at high pressure and set the cook time to 11 minutes. 
Once the 11-minute timer has completed and beeps, allow a Natural Pressure Release for 10 minutes. Then manually release any remaining steam.
Open the pot and remove the bouquet garni. Stir in the Dijon mustard and balsamic vinegar and taste. Add more salt and pepper to taste. 
This is a hearty and thick soup/stew, but if you want it thinner, add more broth until you reach your desired consistency and stir until warmed through.

Notes
*If you don't have baby potatoes, you can use larger golden or yellow potatoes; just chop them into small pieces.  
** If you don't have all the herbs, it's totally fine to use just 2 or 3 of them. You can also use oregano instead of sage or rosemary. 
*** I prefer whole peeled tomatoes, as they are made with just tomatoes (pre-crushed and pre-diced tomatoes have other ingredients added), so there's more pure tomato flavor. If you don't have them, though, just use pre-crushed tomatoes. 
**** A good-quality aged balsamic vinegar is needed: it adds a subtle sweet tanginess that works so well with lentils. The standard $3 imitation balsamic at every grocery store is just sour and doesn't do any favors. If you don't have a good balsamic, try using 1 teaspoon of red wine vinegar or sherry vinegar, taste, and then add more as desired. If the soup tastes too tangy, add a pinch or two of sugar or maple syrup (it won't taste sweet, just there to balance the flavors).

Nutritional Information: (1 of 6 servings) 388 calories; 15.9 g total fat; 2.2 g saturated fat; 0 mg cholesterol; 48.1 g total carbohydrates; 9.8 g fiber; 16 g sugars; 12 g protein; 214 mg calcium; 4 mg iron; 291 mg potassium

Oil-Free Balsamic Salad Dressing/Marinade (Vegan)

Here's a simple salad drizzled with Oil-Free Balsamic Salad Dressing. 
It shares a plate with a bit of sauerkraut, Crispy Air Fryer Tofu,
a Clementine orange and one Brazil nut.

Recipe from Shane & Simple

Husband-Tested in Alice's Kitchen

This delicious oil free, nut free, gluten free, whole food plant based dressing is tangy with a hint of sweetness.  It can be made in less than 2 minutes.  It will keep in the fridge for 2-3 weeks.  And, it can be used as an oil-free marinade for tofu or tempeh or veggies for roasting. 

1/4 cup + 2 Tablespoons good quality balsamic vinegar

3 Tablespoons Dijon mustard

2 Tablespoons maple syrup

1 teaspoon nutritional yeast

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1-2 cloves garlic, minced (optional)

Water (optional)

Add all the ingredients, except the water, to a jar with a tight fitting lid.  Shake the jar vigorously until the ingredients are well combined.  Add water, a Tablespoon at a time and shake again, until you get the consistency you like.

(You can also place the ingredients in a bowl and use a whisk to combine.)

Nutritional Information: (2 Tablespoons) 60 calories; 300 mg sodium; 0 g fat; 11 g carbohydrates; 0.1 g fiber; 0.3 g protein; 0 mg cholesterol

Note: I think it's really important to use a good quality, great tasting balsamic for dressings, especially when the vinegar flavor will be "out there in front."  Here's the one I use.  (I purchase it from William Sonoma.)

  

Greens and Grains Salad with Citrus-Date Vinaigrette (Vegan)

Recipe from Rainbow Plant Life (Nisha Vora)

Husband-Tested in Alice’s Kitchen

Makes 4 side salads or 2 generous main dish salads

When I watched this video about making salads, this salad stood out to me to test.  The ingredients reminded me of the fabulous salads we enjoyed while on vacation several years ago in the Netherlands.  Their salads always seemed to include grains or legumes and lots of fresh herbs.  Though this salad takes some preparing, most of the steps can be done in advance (prepping the greens, cooking the farro, roasting the beets, toasting the nuts, and making the vinaigrette) and, oh, Lordy!, is it totally worth the effort.  I couldn’t stop saying “mmmm” with every bite.  I can’t describe the complex flavors, but I will say, don’t leave any ingredients out.  They each play an important role in making this salad one you won’t forget.  Invite your favorite people over and treat them to this delish salad.

Arugula or Arugula and Baby Greens Mix, washed and spun dry

4 Medium Beets, roasted*, peeled and cut into small cubes

1 cup uncooked Farro, prepared*, directions below

Citrus-Date Vinaigrette (Recipe follows)

1/3 cup Walnuts or Pine Nuts, toasted*

1 Fennel Bulb, very thinly sliced (Save the fronds for this salad.)

1 Avocado, peeled, pitted, and chopped

2-3 sprigs Fresh Flat-Leaf Parsley, chopped

2-3 sprigs Fresh Dill, chopped

2-3 sprigs Fresh Fennel Fronds, chopped

Begin making the salad components in advance.  Wash and spin dry the arugula and greens.  Place them in a container covered with a dry towel or paper towel and then the container lid.  Put the container in the fridge crisper drawer to keep them fresh until you are ready to toss the salad.  Roast the beets.* When they are cool enough to handle, peel them and cut them into small cubes.  Place them in a container with a lid and into the fridge until they are needed.  Cook the farro.* Allow the farro to cool to room temperature and place it in an airtight container in the fridge until needed.  Toast the walnuts or pine nuts.* Once they are cooled, place them in a jar with a lid and store in the fridge or counter until needed.

When you are ready to assemble the salad, slice the fennel very thinly. (This should be done at the last minute because fennel will turn brown fairly quickly.) Set aside. Cut open the avocado and remove the pit.  Using a knife, cut into the flesh in a crisscross pattern and then use a spoon to scoop out the small cubes of avocado.  Set aside.  Chop up the herbs and fennel fronds. 

In a large serving bowl, layer the arugula and greens and the cooked farro.  Top with the sliced fennel, roasted beets, toasted nuts, avocado, chopped herbs and fennel fronds.  Drizzle on the Citrus-Date Vinaigrette and toss to combine.  Serve.

*Toasting Walnuts or Pine Nuts: Heat a skillet over medium heat. Add the nuts in a single layer, stirring frequently until browned and fragrant, about 5 minutes.

Citrus-Date Vinaigrette: (makes about ½ cup)

2 Medjool dates (soaked in warm water for 5-10 minutes until very soft, then drain) pitted

3 Tablespoons extra virgin olive oil

3 Tablespoons fresh lemon juice

1 Tablespoon fresh orange juice

1 ½ teaspoons Dijon mustard (or whole-grain mustard)

½ teaspoon ground cumin

½ teaspoon paprika

¼ teaspoon ground coriander

¼ teaspoon sea salt, plus more to taste

Freshly ground black pepper, to taste

Water, as needed (I used about 2 Tablespoons)

Add all the ingredients to a high speed blender. Blend for a few minutes, drizzle in water until the desired consistency.  Season to taste.  Store in the fridge in a lidded jar for a few days.

*Roasting Beets:

Preheat the oven to 425F.  Trim off the greens and most of the stalks, leaving some stalk intact to prevent the beets from “bleeding.”  (If the beet greens are fresh, you can use them as salad greens or you can steam or sauté them.) Do not trim the root “tails” because they help keep the beets juicy. Wash and scrub the beets clean.  Lightly rub the beets with olive oil and sprinkle with salt and freshly ground pepper.  Place the beets in an ovenproof casserole-style baking dish and cover.  Roast for 45-90 minutes, depending on the size of the beets, or until fork-tender.  When the beets are cool enough to handle, run them under cool water and peel off the skins while wearing rubber gloves so your hands don’t turn pink/red.  Store the beets in an air-tight container in the fridge for up to 5 days.

*To Cook Farro: (I usually toast the farro in a dry skillet and then soak them in the cooking water for an hour before cooking in my rice cooker using the brown rice setting. No draining or drying needed. 1 cup farro; 1½ cups water; Pinch of salt; 1 Tablespoon olive oil.) If you don’t have a rice cooker, you can cook them on the stove top. (I’ve not tested this method.) Bring 2 ½ cups water to a boil and season well with salt.  Add the farro.  Reduce the heat to a simmer and cook until tender, yet chewy, about 15-20 minutes for pearled farro; 20-30 minutes for semi-pearled farro. Drain in a sieve and spread the farro out on a pan to dry.

Farro Salad with Beets & Carrots (vegan)

Recipe adapted from http://www.thefullhelping.com

Husband-Tested and Adapted in Alice’s Kitchen

Make 6 generous servings

What a gloriously beautiful salad this turned out to be!  Every week or so, I like to roast a bunch of fresh beets and then chop or slice them up to toss into salads throughout the week.  I would suggest you do the same for this salad because roasting beets, though very easy to do, is time consuming, even though it’s mostly hands-off time.  If farro isn’t available, you could certainly substitute another grain such as brown rice, whole-wheat couscous, or quinoa.  I’ve come to love farro more than any other grain and so I make it often.  The original recipe called for steaming the vegetables, but I prefer roasting root vegetables because they somehow seem richer tasting.  It also included directions for making farro on top of the stove instead of with a rice cooker.  (I really believe that we’ve come to eat more healthful grains because of the rice cooker because it’s so dang easy.) All of the components of this salad can be made in advance and then tossed together come supper time.  This salad is nice enough to serve at a party.

4 large carrots, peeled, cut into small sticks

1 small yellow onion, peeled, cut into chunks

Olive oil

Kosher salt, to taste

Freshly ground pepper, to taste

1 Tablespoon fresh lemon juice

2 teaspoons Dijon mustard

3 Tablespoons olive oil

1 clove garlic, minced

3 medium beets, roasted*, peeled, cut into small cubes

2 cups (approx.) cooked farro**

Preheat the oven to 425F.  Place the carrots and onions on a rimmed baking sheet.  Drizzle with a bit of olive oil and sprinkle with kosher salt and freshly ground pepper.  Toss until lightly coated.  Roast in the oven for 20-25 minutes or until fork tender and a little charred.  Place the lemon juice, mustard, 3 Tablespoons olive oil, minced garlic, salt and pepper to taste in a jar with a lid.  Shake the jar vigorously until well blended.  In a large bowl, toss the roasted carrots, onions, beets, cooked farro and the vinaigrette together until well combined.  Place the salad on a large platter before serving.

*How to Roast Beets:

1 bunch beets, trimmed and scrubbed

2-3 fresh thyme or rosemary sprigs or 2 fresh bay leaves (optional)

½ teaspoon Kosher salt

Olive oil

To roast the beets, preheat the oven to 400.  Place a piece of foil on a baking sheet.  Place a piece of parchment paper on top of that.  Put the beets, herbs, Kosher salt, and a drizzle of oil in the center.  Toss the beets to coat.  Fold the foil/parchment in a loose-fitting but tightly sealed packet around the beets.  Roast the packet on the baking sheet until the beets are tender, about 1 hour and 15 minutes.  (This may take longer depending on the size of your beets.) Let the beets cool completely in the foil/parchment.  When cool, use a paring knife to peel and slice he beets into wedges (Beets can be roasted up to 2 days ahead and refrigerated.) 

**How to Cook Farro in a Rice Cooker

1 cup farro

1½ cups water or vegetable broth

1 Tablespoon olive oil

Pinch of sea salt

Place the farro in a dry skillet over medium-high heat.  Toast, stirring constantly, until the grains pop and deepen in color, about 4 minutes. Place the toasted farro and the water (or broth) in the rice cooker bowl.  (You’ll hear it sizzle.) Let the farro soak in the machine for 1 hour.  Add the oil and salt; swirl to combine.  Close the cover and set for the Regular/Brown Rice cycle.  When the machine switches to the Keep Warm cycle, let the farro steam for 1- minutes. Fluff with a wooden spoon or plastic rice paddle.  This farro will hold on Keep Warm for up to 1 hour.  Serve hot. (If you have left over, store it in the fridge and then reheat in the microwave.)

Instant Pot "Baked" Beans (vegan)

Instant Pot "Baked" Beans served with Garlic Toast* and a simple salad/slaw

Recipe from The Vegan Instant Pot Cookbook by Nisha Vora

Husband-Tested in Alice’s Kitchen

Serves 10-12

No need to use bacon or an oven to make these absolutely scrumptious baked beans.  Take this dish to a pot luck and amaze your friends and family.

1 lb. dried navy beans or great northern beans, rinsed and drained

8 cups water, for soaking

1½ Tablespoons plus 1½ teaspoons kosher salt, plus more to taste, divided

2 cups low-sodium vegetable broth

3 Tablespoons brown sugar, coconut sugar or date sugar (I will use 1-2 T next time.)

¼ cup blackstrap molasses

1 teaspoon smoked paprika

1 Tablespoon Dijon mustard

1 Tablespoon olive oil

1 large yellow onion, finely chopped

4 cloves garlic, minced

3 bay leaves

Freshly ground black pepper, to taste

½ cup tomato sauce

3 Tablespoons vegan Worcestershire sauce

2 Tablespoons tomato paste

1 Tablespoon balsamic vinegar

In a large bowl, combine the beans, 8 cups water and 1½ Tablespoons of the salt.  Stir until the salt is dissolved.  Soak for at least 10 hours and up to 12 hours.  (Soaking the beans in plenty of salted water is key to softening their skins.  Soaking will also aid in digestion and will take less time to cook the beans.)  Drain and rinse the beans.

Stir together in a large measuring cup the vegetable broth, brown sugar, molasses, smoked paprika, and mustard.  Set aside.

Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes before adding the olive oil.  Once the oil is hot, add the onion. Cook until the onion is browned, 4-6 minutes.  Add the garlic and cook until it starts to turn golden, about 1 minute.

Pour ½ cup of the broth-molasses mixture into the pot.  Use a wooden spoon to scrape up any browned on the bottom of the pot.  Cook 2-3 minutes to slightly thicken the mixture.

Add the soaked beans, bay leaves, black pepper to taste, the remaining broth-molasses mixture. Stir to combine and select the Cancel setting.

Secure the lid and set to Sealing. Select High Pressure and set the cook time to 35 minutes. 

Once the 35 minute timer has completed and beeps, allow a Natural Pressure Release.

Open the pot and check to see if the beans are tender.  (If they are still a bit firm, secure the lid and cook the beans at high pressure for another 5-10 minutes and allow the pressure to release naturally for 10 minutes.) 

Discard the bay leaves. Once the beans are cooked to your liking, select the Sauté setting and add the tomato sauce, Worcestershire sauce, tomato paste and vinegar.  Simmer the beans uncovered, stirring frequently, until the sauce is thick and gooey, 5-10 minutes.  (The beans will also thicken while resting.) Taste the beans and adjust the seasonings to your liking, adding more salt, molasses or vinegar as desired.

To serve: These delicious beans can be served at a pot luck as a side dish.  They can also be served on Garlic Toast!  Slice good quality crusty bread into thick slices.  Place the slices on a cookie sheet and drizzle with a bit of olive oil.  Broil until toasty.  Rub the toasty side with a clove of fresh garlic.  Sprinkle with kosher salt and freshly ground pepper.  Flip the slices and repeat. Sprinkle with some fresh chopped parsley, if desired. Spoon the beans over the toast and serve alongside a slaw for a great lunch or casual dinner.

No Tuna, Tuna Salad (Vegan)

No Tuna Tuna Salad served on corn tortillas with Cilantro Lime Avocado Sauce 
shredded carrots, cucumber slices, hot sauce with Wild Rice Salad on the side

Recipe from Rainbow Plant Life

Husband-Tested in Alice’s Kitchen

Makes 4 servings

Well, this was marvelously good and no little fishies were required in the making of it.  The Nori or Dulse will give the salad a taste of the sea.  The chickpeas give the salad a meaty feel with the tender hearts of palm giving it smoothness.  I didn’t use the optional pickle relish because I prefer my salads not to have much sweetness.  Though this was delish as is, next time I make it, I will add some capers and some scallions as I do when I’ve made tuna salad.  I served this on warmed corn tortillas along with veggies because that’s what I had on hand.  This takes only a few minutes to prepare and would make an excellent Meatless Monday lunchbox addition.

1 (15 oz.) can chickpeas, rinsed and drained

1 cup canned or jarred hearts of palm (This was about ½ jar, 4 “hearts.”)

1/3 cup vegan mayo

4 teaspoons spicy brown mustard or regular mustard or Dijon mustard

2 celery ribs, diced

2 teaspoons celery seeds

2 Tablespoons sweet pickle relish (optional)

2 Tablespoons nutritional yeast

2 Nori sheets, crumbled OR 1 Tablespoon Dulse flakes

2 Tablespoons freshly squeezed lemon juice

Sea salt or kosher salt, to taste

Fresh dill, optional

*I think 1 Tablespoon capers would be excellent in this.  Also, maybe a scallion.

Place all the ingredients in a food processor.  Pulse 15-20 times until well combined, but still a bit chunky.  Taste and adjust seasonings. 

Serve on whole grain toast or bread. 

For sandwich embellishments, add cucumber slices, shredded carrot, fresh tomato slices, greens, pickles, jalapeno slices, onions or even pickled onions, etc.