4 Salad Recipes That Are Anything But Boring (Seriously)

Let’s face it. Salads sometimes get a bad rap as less-than-exciting meal choices. Well, lettuce change your mind! With the right ingredients, healthy salads can be colorful, creative, delicious, and packed with nutrients.

Our chefs have tossed together four salad recipes below that are only the tip of the iceberg. And, with ingredients like protein-rich grains, whole wheat noodles, fruit, and fresh vegetables, these dishes might even make your lunch buddies green with envy.

Sesame Tofu & Soba Noodle Salad 

Tangy and refreshing ginger dressing coats buckwheat noodles and pairs with grilled marinated tofu for a perfectly balanced plant forward meal.

Sesame Tofu

1/4 t toasted sesame seeds

1 1/2 t low sodium soy sauce

3 T seasoned rice wine vinegar

1/2 t honey

1/2 t molasses

1 T green onion (scallion), trimmed and thinly sliced

3/4 t sesame oil

1 pinch ground black pepper

1 lb 8 oz firm tofu, drained, sliced into six portions (about 4 oz each)

Instructions

1. In blender, combine all ingredients except tofu. Blend until smooth.
2. In covered nonreactive shallow pan or sealable plastic bag. Add tofu and marinade. Refrigerate 2 hours or overnight, turning twice.
3. Remove tofu from pan or bag. Drain. Discard marinade.
4. Preheat char-grill or stovetop grill pan coated with cooking spray to medium.
5. Grill tofu until lightly browned, 2 to 3 minutes on each side. Hold for service.

Soba Noodle Salad with Spicy Carrot Ginger Dressing

3 T fresh carrot, trimmed and shredded or grated

1 1/2 T water

1 1/2 T fresh lime juice

1 T green onion (scallion), trimmed and thinly sliced

1 t fresh ginger, peeled and minced or grated

1/4 t honey

1 clove fresh garlic, peeled and minced

1/2 t Sriracha hot sauce

1/2 t low sodium soy sauce

2 1/2 T canola oil

3/4 t sesame oil

10 oz. soba (buckwheat) noodles

1/2 C Napa cabbage, shredded

1/4 C carrot, peeled and julienned

4 T fresh green onion (scallion), trimmed and sliced

1/4 C red pepper, seeded and diced

Optional: Top with Grilled Pineapple Salsa

Instructions

1. In blender, combine first 9 ingredients. Blend until smooth. With blender running, slowly add oils in a thin, steady stream until well blended.
2. In stockpot, cook soba noodles according to package directions. Drain.
3. Toss cooked soba noodles with cabbage, carrot, scallion, and red pepper. Add dressing. Cover and chill for service.
4. Portion noodle salad in each bowl; top with grilled sesame tofu.

Corn & Quinoa Salad (6 servings as a side salad)

Protein-rich quinoa is tossed with corn, cabbage, peppers, and scallions then drizzled with a kicky ancho-lime dressing. Serve this recipe as a side dish, or add it to your favorite lettuce or spring mix for an entree.

2 T fresh lime juice

2 T olive oil

1/2 t dried ancho pepper, ground

1/4 t kosher salt

1/8 t onion powder

1 small clove garlic, peeled and minced

3 1/4 C cooked quinoa

1 1/2 C fresh tomato, cored and diced

1 1/4 C fresh cabbage, shredded

1 1/4 C canned black beans, rinsed and drained

1/4 C green pepper, seeded and diced

1/4 C frozen whole kernel corn, thawed

1 T green onion (scallion), trimmed and thinly sliced

1 T fresh cilantro, chopped

1 to 2 corn tortillas, 6” diameter

Instructions

1. In large bowl, whisk together lime juice, oil, ancho pepper, salt, onion powder, and garlic.
2. Add to bowl remaining ingredients except tortillas; toss well. Cover and chill.
3. Cut corn tortillas in half, then cut each half crosswise into strips (“straws.”) Bake straws on parchment-lined sheet pan in preheated 400^oF oven 2 minutes, or until golden. Cool.
4. Portion corn quinoa salad to serve; top with a few tortilla straws for extra crunch.

Roasted Asparagus, Mushroom & Farro Caesar Salad (6 servings as a side salad)

All hail your new Caesar! One of our go-to grains, farro, adds a nutty flavor to a dish filled with texture upon texture—from roasted asparagus and mushrooms to kalamata olives and more.

3/4 C fresh mushrooms, cleaned, trimmed and quartered

1/2 C fresh asparagus, washed, trimmed and cut into 1” pieces

1 T olive oil

1/8 t kosher salt

1 pinch ground black pepper

3/4 C cooked farro (chilled)

3 to 4 T creamy Caesar salad dressing (lighter version if preferred)

2 oz. (about 1 1/4 C loosely packed) baby arugula, washed

1/4 C fresh carrot, peeled and shredded

2 T Kalamata olives, pitted, drained and sliced lengthwise in half

1 T Parmesan cheese, shredded

Instructions

1. Preheat oven to 400^o
2. Combine mushrooms, asparagus, oil, salt and pepper. Toss to coat.
3. On parchment-lined sheet pan, spread asparagus-mushroom mixture in a single layer. Bake until vegetables are tender, 10 to 12 minutes. Cool.
4. Combine asparagus-mushroom mixture with remaining ingredients. Toss to coat. Serve immediately or cover and chill.

Chicken & Melon Salad with Mustard-Poppy Vinaigrette (6 servings) 

This refreshing salad is tangy, sweet, and substantial with grilled chicken, fresh fruit, and a mustard-poppy seed dressing that offers a hint of vanilla.

4 T cider vinegar

1/2 T honey

2 T Dijon mustard

1 t poppy seeds

1/8 t kosher salt

1/4 t pure vanilla extract

3 T olive or canola oil

1 C boneless chicken breast, cooked and diced (Note: We marinate chicken in minced garlic, fresh orange juice, and olive oil, then grill. But you can use your favorite cooked chicken here).

1/2 C red pepper, seeded and diced

1/2 C ripe cantaloupe, peeled, seeded and diced

1/2 C ripe honeydew melon, peeled, seeded and diced

1/3 C red onion, trimmed and diced small

3 C fresh romaine lettuce, trimmed, washed and cut or torn into 1” pieces

Instructions

1. Vinaigrette: In blender or food processor, combine first 6 ingredients. Blend until smooth. With blender running, slowly add oil in a thin, steady stream until well blended.
2. In large bowl or serving container, add vinaigrette, chicken, red pepper, melons and onion. Toss to coat.
3. Portion romaine lettuce in 6 plates or bowls; top with about 1 C chicken and melon salad mixture. Serve.

 

Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.