Monday, April 23, 2012

Make ahead Lunches: Vegetarian Salads


This post follows my Day of Preparation post. I made three salads this weekend, all can be eaten cold but at least one I would recommend eating warm. I made these looking for a protein packed vegetarian lunches that will keep me feeling full longer after a workout.  Each salad was made to have two servings. I don't plan on eating these salads all on their own, I have various other items to go along with the them.  All of the salads can be tweaked to you tastes, and can even just be used as a side dish.


First, I made a Garbanzo and Rice Salad

1/2 cup of cooked rice
1/2 cup of garbanzo beans, cooked or canned
3 cucumber slices, chopped
1/2 celery stalk, chopped
2 green onions, white and light green only
1/8 cup chopped tomatoes, more if you would like
2 tablespoons basic vinaigrette (recipe below)
salt and pepper to taste

Mix all ingredients together, store in a container with a tight fitted lid in the refrigerator.

Basic Vinaigrette
1 clove garlic, mashed
1/3 cup red wine vinegar
1 shallot, minced
1 teaspoon Dijon Mustard
salt and pepper to taste
1 cup extra virgin olive oil


The second, Warm Mushroom and Pearl Couscous Salad

2/3 cup pearl couscous, cooked
1/2 cup sherry mushrooms
1/8 cup marinaded baked tofu, cut into small cubes, I used Trader Joe's
2 tablespoons soybeans, steamed and shelled
Salt and pepper to taste

Mix all ingredients together, store in a container with a tight fitted lid in the refrigerator. Warm in the microwave or on the stove top, if you use the stove top you may want to add a little vegetable broth.


The third, Black Bean and Sweet Potato Salad

1/2 cup black beans, cooked or canned
1 cup roasted sweet potato, cut into bite size cubes
1/2 cup cooked rice
1 tsp chopped jalapeno
1/8 cup green pepper, chopped
1/2 tsp cumin
a dash of Cheyenne (optional)
1/2 tsp Chipotle Seasoning
1 tablespoon basic vinaigrette
Salt and pepper to taste

Mix all ingredients together, store in a container with a tight fitted lid in the refrigerator. (This can be eaten warm or cold)