Arugula and Broccoli Salad with Tofu

This balanced and filling salad is based on a recipe from EatingWell magazine, made vegan (and delicious) by a few tweaks from me.  The quinoa is unexpected, but it works.

Ingredients:

juice and zest of one organic lemon

2 T. extra-virgin olive oil, separated

salt and freshly ground pepper

1 clove garlic, minced

2 T. soy sauce or to taste

1/2 t. smoked paprika or to taste

1 lb. extra-firm tofu, chopped into 1/2-in. or 1-in. pieces (Tofu has a more pleasant texture if it is frozen first, then thawed before use.  Plan ahead.)

1 c. vegetable broth

1/2 c. quinoa, rinsed

20 oz. bag frozen broccoli

3/4 c. chopped walnuts

2 T. canola oil

6 c. arugula

your favorite vinaigrette dressing

1/2 c. sun-dried tomatoes

Method:

Mix the lemon juice, lemon zest, 1 T. olive oil, salt and freshly-ground pepper to taste (be very generous with the pepper), garlic, soy sauce, and smoked paprika in a wide, shallow container.  Toss the tofu with the mixture (the tofu will likely soak it up almost right away), and marinate until ready to use in later step.

Preheat the oven to 450 degrees F.

Bring vegetable broth and quinoa to a boil in a small saucepan.  Reduce heat to maintain a simmer, cover, and cook until the liquid is absorbed, about 10 minutes.  Let stand, covered, another 10 minutes.  The grains should be softened but not mushy.

Meanwhile, mix 1 T. olive oil and 1/2 t. salt on a rimmed baking sheet.  Toss the broccoli in the oil, and roast for 10 minutes.  The broccoli should be completely thawed and warm.  Remove from oven and set aside.

Toast the walnuts over medium heat just until they are fragrant.  Set aside.

In a cast-iron skillet, heat the canola oil over medium heat.  Toss the tofu and lemon zest in the oil, and cook a few minutes until browned on one side.  Toss again, and cook another few minutes until browned on a second side.  Remove from heat.

Divide the arugula between 4 plates.  Toss arugula with the desired amount of vinaigrette dressing.  Top each salad with 1/4 of the broccoli, the quinoa, the walnuts, the tofu, and the sun-dried tomatoes.  Serve immediately.

Serves 4.

Barley and Arugula Salad

This is based on a recipe originally published in the now defunct magazine Vegetarian Times...just a few tweaks.  It's SUPER EASY and perfect for a summer weeknight.

 

 

Ingredients:

1 T. olive oil, divided

1/2 t. salt, divided

1 c. pearled barley

2 cups shredded or finely diced carrots (I use the bagged, pre-shredded carrots to save time.)

1 t. ground cumin

1/4 c. raw pepitas or pistachios

2 15-oz. cans chickpeas, drained and rinsed

4 scallions, chopped (green and white parts - optional)

6 c. baby arugula

Your favorite vinaigrette salad dressing

freshly ground black pepper, to taste

Method:

Bring 2 1/4 c. water, 1/4 t. salt, and 1 t. olive oil to a boil.  Stir in barley, reduce to a simmer, and cook until the barley is chewy but not mushy (between 20 and 30 minutes...check for desired consistency).

Meanwhile, heat the remaining 2 t. olive oil in a large skillet over medium-high heat.  Add carrots and cumin and stir to coat.  Sauté, stirring occasionally, until carrots are tender-crisp.  Add pepitas or pistachios, and cook 2 minutes more.  Stir in a scant 1/4 t. salt.  Remove from heat.  Stir in chickpeas and cooked barley, then allow to come to nearly room temperature.  Stir in the scallions.

Divide the arugula between 4 plates, and dress each plate's serving with a teaspoon or so of your favorite vinaigrette salad dressing.  Add the barley mixture (either mixed with the arugula or served on the side) and season to taste with salt and pepper.  Serves 4.

Lentil Cakes with Salad and Yogurt

This delicious lentil cake recipe is from Cooking Light magazine. I only changed the oil a little and removed the dairy.

They suggested serving the cakes over a salad and topped with the minted yogurt sauce (as in the photo).  I like this combination of foods, but I enjoyed them more as 3 separate foods served together, not as one dish:  lentil cakes with a salad and raita-like yogurt both served on the side.  The lentil cakes would be fantastic stuffed into a pita, too! 

Ingredients:

2 t. plus 1.5 T. canola oil

3/4 c. chopped onion

1.5 T. minced garlic

1 c. plus 2 T. old-fashioned oats (not the quick-cooking kind - If it is important for this dish to be gluten-free, be sure your oats fit the bill.)

3 T. red wine vinegar, divided

1.5 t. salt, divided

3/4 t. freshly ground black pepper (or more, to taste)

3 large eggs

2 15-oz cans lentils, rinsed and drained

1 c. plain, unsweetened coconut milk yogurt

3 T. fresh lemon juice

3 T. finely chopped fresh mint leaves

1 T. extra virgin olive oil

2 c. (packed) baby arugula (or more, as desired)

2 c. (packed) baby spinach (or more, as desired)

Method:

Heat 2t. canola oil in a large non-stick or seasoned cast-iron skillet over medium heat.  Add onion and garlic, and sauté until onion is translucent.

In the bowl of a food processor, combine the onion mixture, oats, 1.5 T. vinegar, 1 1/8 t. salt, black pepper, eggs, and lentils.  Pulse 5 or 6 times.  (The mixture may seem wet, but it will firm up over the next few minutes.)  Shape the mixture into 3-inch patties.

Heat 1.5 t. canola oil in the same non-stick or cast-iron skillet over medium-high heat.  Add 6 or 7 patties to the pan, and cook until browned on one side.  Flip the patties, and cook until browned on the second side.  Remove patties, and repeat with another 1.5 t. oil and 6 - 7 patties.  Remove patties, and repeat with the last 1.5 t. oil and patties.

In a small bowl or measuring cup, mix the yogurt with the remaining salt, the lemon juice, and mint.  Divide between 4 small ramekins.

Combine the remaining 1.5 T. vinegar with the olive oil in a large bowl.  Add the arugula and spinach, and toss to coat.

Serve the lentil cakes with the salad and ramekins of minted yogurt on the side.

Serves 4.