Looking for a few salad ideas? Just in time for picnics over the 4th of July, here are a few salads that are super simple to make and incredible nutritious!
Black Bean & Corn Salad
2 c. Black Beans (canned or soaked, well-rinsed)
1 c. Corn
1 Red Pepper, coarsely chopped
1/2 c. Red Onion, coarsely chopped
1/2 c. Cilantro, chopped
1 Lime, juiced
2 tbsp Extra Virgin Olive Oil
1/2 tsp sea salt (I like coarse)
Toss together beans, corn, red pepper, onion and cilantro in a medium size bowl. In small bowl, whisk together lime juice, olive oil and sea salt. Pour over bean mixture and toss gently. Chill or serve at room temperature.
I really think soaked black beans taste so much better than canned black beans. If you’ve got some time, soak 1/2 cup of dried black beans overnight. As they absorb water, the volume will increase significantly. Rinse the beans well, then add to a pot and cover with about four cups of water. Cook until beans are soft. Rinse off any extra liquid. TIP: rinse in cold water so you can use the beans right away for the salad.
Napa & Red Cabbage Salad
Serves 6 – 8
1 Head of Napa Cabbage, chopped into bite-size pieces
1/2 Head of Red Cabbage, chopped into bite-size pieces
1 c. Green Onions, chopped
1/4 c. Peanuts, raw and unroasted
1/4 c. water
2 tbsp. Peanut Butter or Tahini
2 tbsp. Extra Virgin Olive Oil
1 tsp. honey
1 tsp. soy sauce
In a large bowl, toss together the cabbages and onion. In a small bowl, combine all the dressing ingredients and whisk well. Pour the dressing over the salad and toss gently. Lastly, sprinkle the peanuts on top.
I made this salad the other day and immediately ate three bowls. I know that’s a terrible thing to admit as moderation is truly king in my house, but it was addictive. I think I’ll finish the rest of it now. Yes, a head and a half of cabbage will be down the hatch very soon. It’s ok! It’ GOOD FOR YOU! I wish I could take credit for the recipe, but I modified it from a recipe I saw on Kalyn’s Kitchen, a great resource for recipes.
Rainbow Kale Salad
Serves 6 to 8
1 bunch of curly kale, coarsely chopped
3 cups of red cabbage, shredded
1 bell pepper (I like to use yellow for color)
1 small red onion
¼ cup sunflower seeds (preferably raw/unroasted)
½ tsp sea salt
¼ cup balsamic vinegar
¼ cup orange juice, or the juice from one orange
¼ cup Dijon mustard
Add all vegetables in one large bowl. In a small bowl, whisk together salt, vinegar, juice and mustard. Add whisked mixture to the salad and toss thoroughly.
I adapted this recipe from the Rainbow Kale salad I had at Whole Foods earlier in the day. It took about 20 minutes to make and the size of the salad is quite large. I really like the flavor of kale after it’s been marinated in dressing, so it made a great staple to my lunch for several days.