Healthy Vegetarian Salad Recipes for You

Healthy Vegetarian Salad Recipes for You Medical Notes

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Healthy Vegetarian Salad Recipes for You Dr. Pat (Patanjali) SinghEditor-in-chief @MedicPresentspatanjali@medicpresents.com
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Introduction Why Salads Make Such A Healthy Meal? Yes, salads make a great and healthy meal! Salads make nutrient dense and filling meals without being too heavy to weigh you down. Best of all they are healthy and mostly low in calories. We invite you to prepare many of the salads in this ebook in coming times. We encourage you to give these salad recipes a try. Just try a few that sound appealing and get cooking.
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Table of Content 1. Cucumber Salad 2. Spicy Bean Salad 3. Bok Choy Salad 4. Sweet and Sour Tomato 5. Salad Filling Tomato 6. Cucumber Salad Eggplant 7. Tomato Salad Healthy 8. Greek Salad Mediterranean 9. Broccoli Salad 10. Sweet Potato Salad 11. Oriental Garden Toss 12. Penne Spring Pea Salad 13. Tangy Broccoli Salad 14. Tortellini Salad 15. Triple Bean Salad 16. Healthy Potato Salad 17. Glazed Fruit Salad
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Cucumber Salad Makes 8 Servings INGREDIENTS: •Cucumbers, thinly sliced •1 small white onion, thinly sliced •1 cup white vinegar •1/2 cup water •3/4 cup white sugar •1 tablespoon dried dill, or to taste DIRECTIONS: Combine cucumbers and onion in a large bowl. Add the vinegar, water and sugar to a saucepan and cook over medium-high heat. Bring to a boil, and pour over the cucumber and onions. Stir in dill, cover, and chill at least 30 min. Calories: 77 Total Fat: 0g Cholesterol: 0mg Sodium: 2mg Total Carbs: 19.7g Dietary Fiber: 0.2g Protein: 0.2g
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Spicy Bean Salad Makes 8 Servings INGREDIENTS: •1 (14.5 ounce) can black beans •1 (14.5 ounce) can dark red kidney beans •1 (15 ounce) can garbanzo beans •1 (14.5 ounce) can pinto beans •1 (10 ounce) package frozen corn kernels, thawed •1 tablespoon vegetable oil •1 teaspoon cumin •2 tablespoons chili powder •1 teaspoon lime juice •1 (8 ounce) jar chunky salsa •1 pinch dried parsley DIRECTIONS: Rinse the beans well, drain and pour into a large bowl. Add corn. oil, cumin, chili powder, lime juice, and salsa. Sprinkle with parsley, cover, and chill for about 1 hour before serving. Calories: 260 Total Fat: 3.8g Cholesterol: 0mg Sodium: 827mg Total Carbs: 46.9g Dietary Fiber: 13.6g Protein: 12.7g
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Bok Choy Salad Makes 8 Servings INGREDIENTS: •1 medium head bok choy, diced •1 bunch green onions, chopped •1 (3 ounce) package ramen noodles •1/2 cup blanched slivered almonds •2 tablespoons sesame seeds, toasted •1/3 cup olive oil •3 teaspoons lemon juice DIRECTIONS: Combine bok choy and green onions. Whisk together the olive oil, lemon juice and ramen noodle seasoning packet. Refrigerate dressing and bok choy mixture seperately for about 30 min. Break ramen noodles into small pieces. Mix with toasted almonds and sesame seeds. Combine the cabbage mixture and noodle mixture; add dressing and toss to coat. Calories: 174 Total Fat: 15g Cholesterol: 1mg Sodium: 111mg Total Carbs: 7.6g Dietary Fiber: 2.9g Protein: 4.4g
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Sweet and Sour Tomato Salad Makes 6 Servings INGREDIENTS: •7 tomatoes •1 small yellow onion •1/2 cup white sugar •1/2 cup distilled white vinegar •1/2 cup vegetable oil •salt and pepper to taste DIRECTIONS: Slice the tomatoes thinly. Cut the onion in half, then thinly slice into half-circles. In a large bowl, combine tomatoes, onion, sugar, vinegar, oil, salt and pepper. Serve at room temperature. Calories: 272 Total Fat: 18.9g Cholesterol: 0mg Sodium: 6mg Total Carbs: 25.8g Dietary Fiber: 1.4g Protein: 1.3g
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Sweet and Sour Tomato Salad Makes 6 Servings INGREDIENTS: •7 tomatoes •1 small yellow onion •1/2 cup white sugar •1/2 cup distilled white vinegar •1/2 cup vegetable oil •salt and pepper to taste DIRECTIONS: Slice the tomatoes thinly. Cut the onion in half, then thinly slice into half-circles. In a large bowl, combine tomatoes, onion, sugar, vinegar, oil, salt and pepper. Serve at room temperature. Calories: 272 Total Fat: 18.9g Cholesterol: 0mg Sodium: 6mg Total Carbs: 25.8g Dietary Fiber: 1.4g Protein: 1.3g
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Filling Tomato Cucumber Salad Makes 4 Servings INGREDIENTS: •1 tomato, chopped •1 cucumber, seeded and chopped •1/4 cup thinly sliced red onion •1/4 cup canned kidney beans, drained •1/4 cup diced firm tofu •2 tablespoons chopped fresh basil •1/4 cup balsamic vinaigrette salad dressing •salt and pepper to taste DIRECTIONS: Combine the tomato, cucumber, red onion, kidney beans, tofu, and basil in a large bowl. Toss with balsamic vinaigrette salad dressing, and season with salt and pepper. Calories: 98 Total Fat: 6.1g Cholesterol: 0mg Sodium: 333mg Total Carbs: 8.4g Dietary Fiber: 2.4g Protein: 4.1g Eggplant Tomato Salad Makes 5 Servings INGREDIENTS: •1 green bell pepper •1 large red bell pepper •7 tomatoes •1 eggplant •4 cloves crushed garlic •1/4 cup extra virgin olive oil •2 tablespoons tomato paste •1/2 teaspoon salt •1/2 teaspoon ground black pepper •1/2 teaspoon cayenne pepper DIRECTIONS: Roast peppers until skin turns black. Cool in a plastic bag. Remove burnt skin and rinse well. Boil tomatoes for 1 minute and cool in ice water. Peel and chop. Cut the eggplant into small strips and sauté in oil for about 6 to 8 minutes. Once the eggplant is soft, add garlic. Open the peppers and remove seeds. Cut into small strips and add to eggplant. Add tomatoes to eggplant mixture. Add tomato paste, salt, pepper and cayenne. Bring to boil, reduce heat and simmer for 30 minutes. Let the salad cool before serving. Calories: 198 Total Fat: 12.3g Cholesterol: 0mg Sodium: 307mg Total Carbs: 22.2g Dietary Fiber: 6.5g Protein: 3.8g
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Healthy Greek Salad Makes 6 Servings INGREDIENTS: •3 large ripe tomatoes, chopped •2 cucumbers, peeled and chopped •1 small red onion, chopped •1/4 cup olive oil •4 teaspoons lemon juice •1 1/2 teaspoons dried oregano •salt and pepper to taste •1 cup crumbled feta cheese •6 black Greek olives, pitted and sliced DIRECTIONS: Combine tomatoes, cucumber, and onion in a bowl. Sprinkle with oil, lemon juice, oregano, and salt and pepper to taste. Sprinkle feta cheese and olives over salad. Calories: 190 Total Fat: 15.8g Cholesterol: 22mg Sodium: 350mg Total Carbs: 8.8g Dietary Fiber: 1.9g Protein: 5g Mediterranean Broccoli Salad Makes 8 Servings INGREDIENTS: •3 heads fresh broccoli, chopped •1 red onion, chopped •3 (6 ounce) cans jumbo black olives, sliced •2 (6.5 ounce) jars marinated artichoke hearts, sliced •3 large tomatoes, chopped •3 bunches green onions, chopped •1 (8 ounce) bottle Italian-style salad dressing DIRECTIONS: Combine the broccoli, red onion, olives, artichoke hearts, tomatoes and green onions in a bowl. Add the dressing, toss, cover and refrigerate for 24 hours before serving. Calories: 352 Total Fat: 28.1g Cholesterol: 0mg Sodium: 982mg Total Carbs: 26.1g Dietary Fiber: 8.6g Protein: 6.4g Sweet Potato Salad Makes 12 Servings INGREDIENTS: •3 pounds red potatoes •2 1/2 pounds sweet potatoes •1/4 cup white wine vinegar •1/4 cup olive oil •1 clove garlic, minced •1/4 cup dill pickle relish •1/2 cup chopped red onion •1/3 cup mayonnaise •1 pinch ground black pepper •1/3 cup sour cream •1/2 cup chopped parsley DIRECTIONS: Boil until tender but still firm, about 15 minutes. Drain, cool and slice. Combine the vinegar, olive oil, garlic, dill pickle relish and onion in a large bowl. Add sliced potatoes and mix to coat. Whisk together mayonnaise, pepper, sour cream and parsley. Pour over potatoes and chill at least 8 hours before serving. Calories: 237 Total Fat: 11g Cholesterol: 6mg Sodium: 112mg Total Carbs: 32.1g Dietary Fiber: 6.3g Protein: 4.1g Oriental Garden Toss Makes 6 servings Serving Size 1 cup •1/3 cup thinly sliced green onions •Tablespoon reduced-sodium soy sauce •3 tablespoons water •1 1/2 teaspoons roasted sesame oil •1 teaspoon Equal measure or 3 packets EQUAL sweetener or 2 TbspEQUAL Spoonful •1/4 teaspoon garlic powder •1/8 teaspoon crushed red pepper flakes •1 package (3 oz) low-fat ramen noodles soup •2 cups fresh peas pods, halved crosswise •1 cup fresh bean sprouts •1 cup sliced fresh mushrooms •1 can (8 3/4 oz) baby corn, drained and halved crosswise •1 red bell pepper, cut into bit-size strips •3 cups shredded Chinese cabbage •1/3 cup chopped lightly salted cashew nuts (optional) 1.Combine green onions, soy sauce, water, sesame oil, Equal, garlic powder,and red pepper flakes in screw-top jar; set aside. 2.Break up ramen noodles (discard seasoning packet); combine with pea podsin large bowl. Pour boiling water over mixture to cover. Let stand 1 minute; drain. 3.Combine noodles, pea pods, bean sprouts, mushrooms, baby corn, and bellpepper in large bowl. Shake dressing and add to noodle mixture; toss to coat. Cover and chill 2 to 24 hours. Just before serving, add shredded cabbage; toss to combine. Sprinkle with cashews, if desired. Calories 109(19 calories from fat) Fat 2g Saturated Fat 0g Cholesterol 0mg Sodium 361mg Carbohydrate 21g Dietary Fiber 4g Sugars 6g Protein 4g
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Penne Spring Pea Salad Makes 6 servings Serving Size 1 cup •1/2 pound penna rigate or medium pasta shells, cooked and cooled •1 1/2 cups fresh or thawed frozen green peas, cooked •1 large yellow or red bell pepper, sliced •1/2 cup sliced green onions and tops •1 cup skim milk •1/2 cup fat-free mayonnaise •1/2 cup red wine vinegar •1/4 cup minced parsley •2 teaspoons drained green peppercorns, crushed (optional) •1 3/4 teaspoons Equal measure or 6 packets EQUAL Sweetener or 1/4cup EQUAL Spoonful •1 dash pepper 1.Combine pasta, peas, bell pepper, and green onions in salad bowl. Blend milkand mayonnaise in medium bowl until smooth. Stir in vinegar, parsley, peppercorns, and Equal. 2.Pour dressing over salad and toss to coat; season to taste with pepper. Calories 221(7 calories from fat) Fat 1g Saturated Fat 0g Cholesterol 1mg Sodium 169mg Carbohydrate 44g Dietary Fiber 4g Sugars 10g Protein 9g Tangy Broccoli Salad Makes 10 servings •1 cup Nonfat Salad Dressing (such as Miracle Whip) •2 tablespoons sugar •2 tablespoons vinegar •1 medium bunch broccoli, cut into florets (about 6 cups) •4 cups loosely packed torn spinach •1/2 cup slivered red onions •1/4 cup OSCAR MAYER real bacon bits •1/4 cup raisins 1.Mix dressing, sugar, and vinegar in large bowl. 2.Add remaining ingredients; mix lightly. Refrigerate. Makes 10 servings. Calories 78(8 calories from fat) Fat 1g Saturated Fat 0g Cholesterol 2mg Sodium 313mg Carbohydrate 15g Dietary Fiber 2g Sugars 10g Protein 4g Tortellini Salad Makes 4 servings Serving Size 1 cup + 2 Tbsp •8 ounces frozen cheese-filled tortellini noodles (about 2 cups) •1/2 cup refrigerated Maries Zesty Fat Free Italian Vinaigrette •1 small cucumber, diced (about 1 cup) •1 medium tomato, diced (about 1 cup) •1 green onion, sliced (about 2 Tbsp) •Assorted salad greens, optional 1.Cook tortellini according to package directions. Drain in colander. In mediumbowl, toss hot tortellini with vinaigrette; cool 10 minutes. 2.Add cucumber, tomato, and onion; toss gently to coat. Serve at roomtemperature or cover and refrigerate until serving time. Serve on salad greens. If desired, garnish with plum tomato and fresh sage. Calories 168 (30 calories from fat) Fat 3g Saturated Fat 1g Cholesterol 20mg Sodium 339mg Carbohydrate 29g Dietary Fiber 1g Sugars 5g Protein 6g Triple Bean Salad Makes 4 servings Serving Size 1 cup •1 (14 1/2-ounce) can green beans, drained •1 (15 1/2-ounce) can wax beans, drained and rinsed •1 (15 1/2-ounce) can dark kidney beans, drained •1/4 cup sliced green onions •1/4 cup red wine vinegar •1 tablespoon olive oil •1 teaspoon EQUAL Measure or 3 packets EQUAL sweetener or 2 TbspEQUAL Spoonful •1 teaspoon dried basil leaves •1 small clove garlic, minced •1/4 teaspoon fresh ground pepper Combine green beans, wax beans, kidney beans, green onions, vinegar, oil, Equal, basil, garlic, and pepper in large nonmetallic bowl. Mix well. Cover; refrigerate overnight. Serve chilled. Calories 159 (36 calories from fat) Fat 4g Saturated Fat 1g Cholesterol 0mg Sodium 425mg* Carbohydrate 25g Dietary Fiber 7g Sugars 6g Protein 8g Healthy Potato Salad Makes 6 servings •1 1/2 pounds new potatoes, quartered (about 4 1/2 cups) •1/2 cup Nonfat Salad Dressing (Such as Miracle Whip) •1/4 cup finely sliced green onions •4 teaspoons Dijon style mustard •2 teaspoons honey •Dash ground black pepper 1.Cook potatoes in boiling water until tender; drain and rinse with cold water untilpotatoes are cool. 2.Mix dressing, onions, mustard, honey, and pepper in large bowl. 3.Add potatoes; mix lightly. Refrigerate. Calories 131 (3 calories from fat) Fat 0g Saturated Fat 0g Cholesterol 0mg Sodium 210mg Carbohydrate 30g Dietary Fiber 2g Sugars 7g Protein 2g
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Glazed Fruit Salad Makes 5 servings Serving Size 1 cup •1 can (about 11 oz) mandarin oranges segments, drained •1 cup green seedless grapes or red •1 cup sliced strawberries •2 medium bananas, sliced •1 medium apple, cored and diced •1/2 cup Maries Creamy Glaze for bananas •1/2 cup miniature marshmallows, optional •1/4 cup flaked coconut, tasted, optional In large bowl, combine fruit and glaze; toss to coat. Serve immediately. Or, cover and refrigerate. Just before serving, gently stir in marshmallows and coconut. If desired, garnish with fresh orange mint. Calories 168 (24 calories from fat) Fat 3g Saturated Fat 1g Cholesterol 0mg Sodium 44mg Carbohydrate 37g Dietary Fiber 4g Sugars 28g Protein 1g What’s Next? We hope you will enjoy the salad recipes in this ebook. Remember, These Great Reasons To Enjoy A Salad - A light salad lunch will keep you energized in the afternoon - Keep your blood sugar levels even and keep your metabolism up - Better cope with stress - Consume less calories throughout the rest of the day - Set a good example for loved ones and friends So give some of these salad recipes a try. They are great as a complete meal or as a side dish.