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Easy Healthy Low Fat Winter Salad Recipe

Everything You Need for a Satisfying Meal in a Bowl

Winter Salad

Winter Salad: Easy healthy meal-in-a-bowl, with assorted greens, shredded veggies, olives, cooked grain, nuts or seeds, tofu or beans, and a yogurt tahini dressing.

This is a hearty salad with readily available ingredients or whatever you've got on hand, perfect when you're tired of the usual winter fare, but still want something substantial to eat.

With cooked grain, nuts & optional additions, this is a meal for two, or side for four. Vary the ingredients, omit & substitute to your heart's content.

Total Prep & Cook Time: 30 Min

Yield: 2 Servings:

Nutrition Data, 478g Serving (with dressing): 475 cal, cal fr fat 185, 3g sat. fat, 63g carb, 21g fat, 367mg sodium, 10g fiber, 14g sugars, 12g protein, low Cholesterol, good source Vit A, C, D, K, Calcium, Manganese. Estimated glycemic load 19

Ingredients:

  • 2 cups chopped lettuce, spinach or other salad greens
  • 1/2 cup chopped parsley or cilantro
  • 1 cup chopped English cucumber
  • 1/4 cup grated carrot, jicama or daikon radish
  • 1 cup shredded red or green cabbage, kale or bok choy
  • 12 olives, halved
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  • 1/3 cup pecan or walnut halves, or toasted pumpkin or sunflower seeds
  • 1 - 2 cups cooked grain (I used 1 1/2 cups brown rice for the nutrition data)
  • Optional: Artichoke hearts
  • Optional: Chopped peppers, celery, or avocado
  • Optional: 1/2 cup cooked tofu, beans, lentils, tempeh or seitan
  • Optional: 1/4 - 1/2 cup shredded or crumbled vegan cheese
  • 1/2 recipe yogurt tahini dressing

Directions:

  1. Prepare the yogurt tahini dressing
  2. Prep all salad ingredients and combine the veggies in a bowl
  3. Fold in cooked grain, nuts or seeds, and any optional additions you want
  4. Toss the salad with the dressing or serve the dressing on the side (*see recipe tips below)

Recipe Tips:

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Cooked Grains: Rice, quinoa, barley, buckwheat, millet or couscous are good possibilities. Pasta will work too. Whenever I cook grains, I make extra to fridge or freeze in small containers for future meals, such as this winter salad.

Optional Additions: For a light supper, pecans or walnuts & toasted pumpkin seeds are enough, but if you need a more substantial meal, add more cooked grain, tofu, seitan, or tempeh.

*As this is a winter salad, it's best served at room temperature. By the time you've prepped, combined and tossed, it will be just right. Leftovers keep well in the fridge, undressed, and travel well as a take along meal with dressing on the side. Use a cold gel pack to keep fresh until it's time to eat (room temp is good, but soggy is not).

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