Greek Orzo & Chickpea Salad

Greek Orzo & Chickpea Salad

Greek Orzo & Chickpea Salad

 

Greek Orzo & Chickpea Salad
 
I know this salad is basically the same as my Greek Chicken Orzo Salad (minus the chicken, plus chickpeas) but this is the version I make more often now. I recently brought this to a party and it was eaten up, with lots of people asking me for the recipe, so here it is!
Author:
Recipe type: Salad
Cuisine: Greek
Ingredients
Salad
  • 8 oz (227 g) orzo
  • 1 can (19 fl oz/540 mL) chickpeas, drained and rinsed (about 2 cups cooked)
  • 1 pint grape tomatoes, halved
  • 1 large English cucumber, chopped
  • 1 red bell pepper, chopped
  • 1 bunch green onions, chopped
  • 1 cup (250 mL) basil, chopped
  • 7 oz (200 g) feta, cut into ½” cubes
Dressing
  • ¼ cup (60 mL) red wine vinegar
  • 2 Tbsp (30 mL) lemon juice
  • 1 tsp (5 mL) honey
  • 1 tsp (5 mL) dried oregano
  • ½ cup (125 mL) olive oil
  • Salt and pepper, to taste
Instructions
  1. Cook orzo according to package directions. Drain and rinse with cold water. Set aside.
  2. Meanwhile, make dressing by whisking together red wine vinegar, lemon juice, honey and oregano until honey is dissolved. Slowly whisk in olive oil. Season with salt and pepper to taste. Set aside.
  3. In a large bowl, mix together cooked orzo and remaining salad ingredients. Add in dressing and toss to coat.
Asian-Inspired Orzo Salad with Roasted Tofu

Asian-Inspired Orzo Salad with Roasted Tofu

Asian-Inspired Orzo Salad with Roasted Tofu
 
As seen at the Calgary Stampede Western Showcase Kitchen Theatre 2018! This refreshing salad features tofu, an unexpected ingredient. Feel free to replace or add in your favourite veggies or fruits, like mango, edamame, tomato, cucumber, etc.
Author:
Recipe type: Salad
Makes: 8-12 servings
Ingredients
Salad
  • 1 package (350 g) extra-firm, pressed or smoked tofu, drained, cubed and patted dry
  • 1½ Tbsp (22 mL) cooking oil
  • Salt and pepper, to taste
  • 1 cup (250 mL) orzo
  • 1 bag (12 oz/340 g) coleslaw, or about 4 cups (1 L) shredded cabbage
  • 1 can (14 fl oz/398 mL) baby corn, drained and cut into chunks
  • 8 oz (227 g) snap peas, trimmed and cut into thirds
  • 4 green onion, chopped
  • 1 red bell pepper, chopped
Dressing
  • ¾ cup (185 mL) rice wine vinegar
  • ½ cup (125 mL) cooking oil
  • 3 Tbsp (45 mL) honey
  • 1½ Tbsp (22 mL) soy sauce
  • 1½ Tbsp (22 mL) sesame oil
Instructions
  1. Preheat oven to 400˚F. In a medium bowl, toss together tofu, oil and salt and pepper, to taste. Spread in a single layer on a baking sheet and roast in oven until browned, about 20 minutes, turning once.
  2. Meanwhile, cook orzo according to package instructions. Drain and rinse with cold water. Set aside.
  3. Whisk together dressing ingredients in a small bowl.
  4. In a large bowl, toss together roasted tofu, cooked orzo and remaining salad ingredients. Add dressing and toss to coat.

 

Mediterranean Pasta Salad

Mediterranean Pasta Salad

Mediterranean Pasta Salad
 
Prep time
Cook time
Total time
 
This simple Mediterranean Pasta Salad makes the perfect side dish for the Curry Lemon Grilled Chicken.
Author:
Recipe type: Salad, Vegetarian
Cuisine: Mediterranean
Makes: 8 servings
Ingredients
Salad
  • 2 cups (500 mL) fusilli pasta (or pasta of choice)
  • ⅓ cup (85 mL) feta cheese, crumbled
  • 1 bell pepper, chopped
  • 1 tomato, chopped
  • ½ red onion, chopped
  • 1 cucumber, chopped
Vinaigrette
  • ¼ cup (60 mL) extra virgin olive oil
  • 3 Tbsp (45 mL) red wine vinegar
  • 2 Tbsp (30 mL) dried oregano
  • 1 Tbsp (15 mL) freshly squeezed lemon juice
  • 2 garlic cloves, minced
  • 1 tsp (5 mL) honey
  • ¼ tsp (1 mL) black pepper
  • ¼ tsp (1 mL) sea salt
Instructions
  1. Bring a large pot of lightly salted water to a boil. Add pasta to the boiling water and cook for 8 to 10 minutes, or until al dente, and drain.
  2. Meanwhile, combine all vinaigrette ingredients in a small bowl and mix.
  3. In a large bowl, mix pasta, remaining salad ingredients, and vinaigrette. Serve chilled or at room temperature.

 

Wheat Berry & Barley Salad with Chickpeas, Apple & Feta

Wheat Berry & Barley Salad with Chickpeas, Apple & Feta

Wheat Berry & Barley Salad with Chickpeas, Apple & Feta
 
As soon as I saw this recipe on Dinner with Julie, I knew I had to make it. I love a hearty grain and bean salad, and I also love being able to use my Instant Pot to speed up the cooking process and skip the soaking step (1:2 grains:water ratio, 25 minutes, natural release). If you love this, you'll have to check out Julie and her friend Sue Duncan's book, Spilling the Beans(Amazon Affiliate link) - we've made almost all of the salads in it and have enjoyed every one!
Author:
Recipe type: Salad
Makes: about 12 cups
Ingredients
  • ½ cup (125 mL) wheat berries
  • ½ cup (125 mL) pearl or pot barley
  • ½ cup (125 mL) raisins or chopped dates
  • 1 can (19 fl oz/540 mL) chickpeas, drained and rinsed
  • 1 cup (250 mL) Italian parsley, chopped
  • 2 celery stalks, chopped
  • 1 medium or large apple, chopped
  • ¼ purple onion, finely chopped, or 2 green onion, chopped
  • ½ cup (125 mL) chopped walnuts, toasted (I like to finish them with a bit of balsamic vinegar while they're still in the hot pan to give them a bit of a "candied" quality)
  • ½ cup (125 mL) crumbled feta
  • ¼ cup (60 mL) extra-virgin olive oil
  • ¼ cup (60 mL) red wine vinegar or lemon juice, or to taste
  • Freshly ground black pepper
Instructions
  1. In a medium saucepan, cover wheat berries with a few inches of water; bring to a boil. Remove from heat and let stand for an hour. (Alternatively, soak them in water overnight.)
  2. Pour off most of the water from the wheat berries, add the barley to the pot and cover with water by a few inches; bring to a boil and cook for 40 minutes, until both barley and wheat berries are tender. Drain and rinse under cold water to stop them from cooking; drain well and transfer to a bowl. Stir in the raisins or dates and let cool completely.
  3. Add the remaining ingredients toss to combine. Serve immediately or refrigerate until needed.

 

Greek Chicken Orzo Salad

Greek Chicken Orzo Salad

Greek Chicken Orzo Salad
 
This salad, which my husband and I "created" years ago by combining an orzo salad from Epicurious and a chicken gyros recipe from Food Network's Healthy Eats, is hefty enough to be a meal. It also stands up well, making it the perfect lunchbox addition for kids and adults alike. Orzo is a pasta that's commonly found in avgolemono, or Greek chicken soup, and whole wheat versions are hard to come by. Bump up the fibre by swapping the orzo for a whole grain like brown rice, barley or cavena nuda. For a vegetarian version, omit the chicken and swap in a can of chickpeas (drained and rinsed) for extra protein.
Author:
Recipe type: Salad, Chicken, Main Dish
Cuisine: Greek
Makes: 8-12 servings
Ingredients
Chicken
  • 1 ½ lb (680 g) boneless skinless chicken breast, cubed
  • 1 Tbsp (15 mL) olive oil
  • 1 tsp (5 mL) dried oregano
  • Zest and juice of 1 lemon
Dressing
  • ¼ cup (60 mL) red wine vinegar
  • 2 Tbsp (30 mL) lemon juice
  • 1 tsp (5 mL) honey
  • ½ cup (125 mL) olive oil
Salad
  • 6 cups (1.5 L) water
  • 1 lb (454 g) orzo
  • 1 pint grape tomatoes, halved
  • 1 large English cucumber, chopped
  • 1 medium bell pepper, chopped
  • 1 cup (250 mL) fresh basil, chopped
  • 1 cup (250 mL) green onions, chopped
  • 7 oz (200 g) feta cheese, cut into ½" cubes (about 1½ cups)
Instructions
Chicken
  1. Cut chicken into pieces and place in a bowl. Add olive oil, oregano, zest and juice from lemon, and salt and pepper to taste. Cover and refrigerate for at least an hour (can make ahead and refrigerate overnight).
  2. When ready, heat a large, non-stick skillet over medium-high heat. Add chicken and sauté until cooked through, about 5-8 minutes. Remove from heat and set aside.
Dressing
  1. To make dressing, whisk together vinegar, lemon juice and honey. Slowly whisk in olive oil. Season with salt and pepper to taste. Set aside.
Salad
  1. Prepare orzo by bringing water to a boil in a large saucepan. Stir in orzo, reduce heat to medium, cover partially and simmer, stirring occasionally, until al dente. Drain in a colander and rinse in cold water to cool down and rinse off excess starch. Transfer to a large bowl.
  2. Mix remaining ingredients and cooked chicken into orzo. Add dressing and toss to coat. Serve immediately or chilled.

 

Vietnamese Mango Salad (Nộm Xoài)

Vietnamese Mango Salad (Nộm Xoài)

Vietnamese Mango Salad (Nộm Xoài)
 
My coworkers gave my husband and I a gift certificate to a local cooking school as a wedding gift, so we signed up for a Vietnamese cooking class. This salad is simple and refreshing with bold flavours, and features my favourite fruit - mangoes!
Author:
Recipe type: Salad, Vegetarian, Vegan, Gluten-Free
Cuisine: Vietnamese
Makes: 4 servings
Ingredients
  • 1 mango, sliced
  • ½ cucumber, sliced
  • 1 carrot, peeled into thin strips with vegetable peeler
  • 1 Tbsp (15 mL) apple cider vinegar
  • 2 tsp (10 mL) sugar
  • 1 tsp (5 mL) salt
  • ½ cup (125 mL) peanuts, toasted in a dry wok and chopped (can roll with a rolling pin)
  • 2 Tbsp (30 mL) sesame seeds, toasted
  • ¼ bunch cilantro, roughly chopped (about ½ cup)
Instructions
  1. Mix mango, cucumber and carrot in a large bowl. Add vinegar, sugar and salt and mix well. Set aside for at least 10 minutes.
  2. To serve, divide salad evenly onto four plates. Sprinkle roasted peanuts and sesame seeds on top, and garnish with cilantro.

 

Bulgur & Chickpea Greek Salad

Bulgur & Chickpea Greek Salad

Bulgur & Chickpea Greek Salad
 
Bulgur is actually whole wheat grains (wheat berries) that have been pre-boiled, and then cracked, so it cooks quite quickly compared to other whole grains. Along with the chickpeas, it adds a little bit of fibre, protein and heft to the traditional Greek salad If sodium is a concern, use water instead of broth and be sure to use no-salt-added canned chickpeas (or cook your own!)
Author:
Recipe type: Salad, Vegetarian
Cuisine: Greek
Makes: 6-8
Ingredients
Bulgur
  • 2 Tbsp (30 mL) olive oil
  • 2 cups (500 mL) bulgur
  • 3 cups (750 mL) low-sodium vegetable broth or water
Salad
  • ½ cup (125 mL) finely chopped fresh herbs (basil, chives, oregano and/or parsley)
  • Zest and juice of 1 lemon
  • 2 Tbsp (30 mL) olive oil
  • 1 can (19 fl oz/540 mL) chickpeas, preferrably no-salt-added, rinsed and drained (or 2 cups cooked)
  • 2 bell peppers, diced (try buying bell peppers that are different colours from each other, if possible)
  • 1 English cucumber, diced
  • 1 tomato, diced
  • ½ cup (125 mL) crumbled feta cheese
  • Salt and freshly cracked black pepper, to taste
Instructions
  1. Heat olive oil over medium-high heat in a large saucepan. Add bulgur and cook, stirring, until bulgur is well-coated in olive oil and it is beginning to look toasted, about 2 minutes. Add the broth or water and bring to a boil. Lower heat and simmer, uncovered, for 15 minutes, stirring occasionally. Remove from heat and let stand, covered, until all the water has been absorbed and the kernels are fully cooked. Let it cool, uncovered, to room temperature. (You may put it in the fridge to help speed up the process.)
  2. Once the bulgur has cooled, stir in chopped herbs, lemon zest and juice, and olive oil. Fold in chickpeas, diced vegetables and feta. Season with salt and pepper, to taste. Refrigerate until ready to serve.
Notes
Can be kept in an airtight container in the refrigerator for up to 3 days.

 

Honey Mustard Broccoli Salad

Honey Mustard Broccoli Salad

Honey Mustard Broccoli Salad
 

This is one of my favourite recipes from Sara Forte's The Sprouted Kitchen cookbook. I have changed it slightly from the original by adding some raisins, and often make it without the parsley. If you'd like to include all four food groups in your salad, I'd imagine this would also be good with little chunks of sharp cheddar.

The only downside to this salad is that it needs to be enjoyed the day of - otherwise it turns an unappetizing yellowish colour. (But it's still delicious!) I've been told that coating the broccoli in a little bit of oil first might help, but I haven't tried it yet.

Author:
Recipe type: Salad, Vegetarian, Gluten-Free
Makes: 4-6 servings
Ingredients
  • 2 bunches broccoli with stems (about 1 lb/454 g total)
  • ½ cup (125 mL) toasted sunflower seeds
  • 1 apple, such as Gala, Fuji or Honeycrisp, cored and diced
  • ¼ cup (60 mL) finely chopped parsley
  • ¼ cup (60 mL) raisins
Honey Dijon Dressing
  • 3 Tbsp (45 mL) Dijon mustard
  • 2 Tbsp (30 mL) honey or maple syrup
  • 2 Tbsp (30 mL) olive oil
  • 2 Tbsp (30 mL) red wine vinegar
  • Salt and freshly ground black pepper, to taste
Instructions
  1. Cut the stems from the broccoli and set aside. Cut the florets into bite-size pieces. In a large pot with a steamer insert, steam the florets just long enough to take off the raw edge, about 1-2 minutes. Drain and let cool. While the broccoli florets cool, julienne the stems finely.
  2. To make the dressing, in a large mixing bowl, whisk together the mustard, honey, olive oil and vinegar. Season with salt and pepper to taste. Add the broccoli, sunflower seeds, apple, parsley and raisins to the bowl and toss to coat.
  3. Chill in the fridge for at least 30 minutes before serving.

 

Asian-Scented Tabbouleh

Asian-Scented Tabbouleh

Asian-Scented Tabbouleh
 
Tabbouleh is a Middle Eastern parsley and bulgur salad. In this recipe from the book Cooking with Foods that Fight Cancer, tabbouleh takes on some Asian flavours, thanks to mint, Thai basil, cilantro and ginger. Bulgur (cracked wheat) and couscous are both convenient “grains” (couscous is actually a semolina pasta) for this salad as they don’t require much cooking; just pour boiling water on top and the grains should cook as it absorbs the hot liquid. Quinoa and amaranth would make great gluten-free substitutes in this recipe, but do take longer to cook.
Author:
Recipe type: Salad
Cuisine: Mediterranean
Makes: 3 cups
Ingredients
  • 1 cup (250 mL) bulgur or whole wheat couscous
  • 1 cup (250 mL) boiling water
  • ½ cup (125 mL) olive oil
  • ½ tsp (2 mL) turmeric
  • Juice of 1 lemon
  • Salt and pepper, to taste
  • 2 tomatoes, seeded and diced
  • ¼ cup (60 mL) finely sliced fresh mint
  • ¼ cup (60 mL) finely sliced Thai basil (regular basil is fine)
  • ¼ cup (60 mL) chopped cilantro
  • 2 Tbsp (30 mL) minced fresh ginger
Instructions
  1. Place bulgur or couscous in a large bowl. Pour boiling water over top. Cover with a plate and let stand for 10 minutes.
  2. Meanwhile, make the vinaigrette by whisking together olive oil, turmeric and lemon juice. Season with salt and pepper.
  3. Fluff bulgur with a fork and mix in tomatoes, mint, basil, cilantro and ginger. Toss with vinaigrette and serve.

 

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