This is the kind of salad that feels special enough for a gathering but easy enough to throw together on a busy weekday. The mix of savoy cabbage, purple cabbage, crisp bell pepper, fresh cilantro, and crunchy cashews creates the perfect texture in every bite. And the homemade Thai peanut dressing brings everything together with a rich flavor that is so irresistible!

Even better? This gluten-free cabbage salad comes together in minutes and holds up beautifully in the fridge, making it perfect for meal prep, potlucks, or a healthy side dish for dinner.

The Perfect Fresh Side Dish

This Thai Peanut Cabbage Salad is one of those recipes that instantly brightens a meal. It’s crunchy, colorful, and full of bold flavor — the kind of dish that people go back for seconds of.

This salad is one of those recipes that checks all the boxes:

• Naturally gluten-free when using gluten-free soy sauce or liquid aminos
• Packed with crunch and texture from cabbage and cashews
• Quick and easy — ready in about 10 minutes
• Perfect for meal prep because cabbage stays crisp
• Full of bold Thai-inspired flavor

It pairs beautifully with roasted chicken, rice bowls, or spring rolls, but it’s also hearty enough to enjoy as a light lunch.

Ingredients You’ll Need

For the Salad

• ½ head savoy cabbage, cored and thinly sliced
• ½ head purple cabbage, cored and thinly sliced
• 1 red bell pepper, thinly sliced
• ½ cup fresh cilantro, chopped
• ¾ cup unsalted cashews, roughly chopped

For the Peanut Dressing

• ⅓ cup creamy peanut butter
• ⅓ cup gluten-free soy sauce (or liquid aminos)
• ¼ cup rice vinegar
• Juice of 1 lime
• ¼ tsp black pepper
• ¼ cup water (optional, to thin dressing if needed)

How to Make Thai Peanut Cabbage Salad

1. Prep the vegetables

In a large bowl, combine the savoy cabbage, purple cabbage, red bell pepper, and chopped cilantro. Toss lightly to distribute the ingredients evenly.

2. Make the peanut dressing

Add the peanut butter, gluten-free soy sauce (or liquid aminos), rice vinegar, lime juice, black pepper, and water to a blender.

Blend for about 30 seconds, or until the dressing is completely smooth and creamy. If the dressing is thicker than you’d like, add a little more water and blend again until it reaches your preferred consistency.

3. Toss the salad

Pour the Thai peanut dressing over the cabbage mixture and toss everything together until the vegetables are evenly coated. Top with roughly chopped cashews and serve immediately.

Tips for the Best Cabbage Salad

Slice the cabbage thin.
Thin ribbons help the dressing coat every bite and make the salad easier to eat.

Use fresh lime juice.
It brightens the peanut dressing and balances the savory flavors.

Add protein if you’d like.
Grilled chicken, shredded rotisserie chicken, baked tofu, or shrimp all work beautifully in this salad.

Let it sit for extra flavor.
If you have time, let the salad sit for 10–15 minutes before serving so the cabbage absorbs the dressing.

Easy Variations

One of the best things about this salad is how flexible it is. Try adding:

• Shredded carrots
• Sliced green onions
• Edamame
• Mandarin oranges
• Thinly sliced cucumbers

It’s a great way to use up extra vegetables in the fridge.

How to Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Because cabbage is hearty, this salad actually holds up better than most leafy salads.

If you’re making it ahead for meal prep, you can also store the dressing separately and toss everything together just before serving.

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

Print

Thai Peanut Cabbage Salad

If you’re looking for a fresh, colorful salad that’s bursting with flavor, this Crunchy Thai Peanut Cabbage Salad is one you’ll want on repeat. It’s crunchy, vibrant, and tossed in a creamy peanut dressing that perfectly balances savory, tangy, and nutty flavors.

Prep Time 15 minutes minutes

Servings 4

Ingredients

• 1/2 head savoy cabbage cored, and thinly sliced
• 1/2 head purple cabbage cored, and thinly sliced
• 1 red bell pepper thinly sliced
• 1/2 cup cilantro chopped
• 3/4 cup unsalted cashews roughly chopped

peanut dressing

• 1/3 cup creamy peanut butter
• 1/3 cup gluten free soy sauce (or liquid aminos)
• 1/4 cup rice vinegar
• juice of 1 lime
• 1/4 tsp black pepper
• 1/4 cup water optional, if needed to thin it out

Instructions

• Combine the savoy cabbage, purple cabbage, bell pepper, and cilantro in a large bowl.
  
• Add all of the dressing ingredients in a blender and blend for about 30 seconds, until all ingredients are combined.
  
• Add the dressing to the cabbage mixture and toss it all together until all of the cabbage is coated with the dressing. Top with cashews and serve!
  

If you like this salad, you will love these recipes too!

• Vegan Caesar Kale Salad with Roasted Chickpeas
• Summer Cucumber Salad
• Tomato & White Bean Panzanella Salad

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Crunchy Thai Peanut Cabbage Salad appeared first on The Wheatless Kitchen.

This is not your average leafy salad—this one is warm, cozy, and loaded with flavor from roasted veggies, tender rice, crunchy almonds, and a creamy, tangy dressing that ties it all together.

So Many Things to Love About This Salad

• Hearty and satisfying thanks to brown rice and roasted cauliflower
• Nutrient-dense with fiber-rich kale and wholesome ingredients
• Perfect for meal prep—it holds up so well in the fridge
• Lots of Texture: creamy, crunchy, tender, and crisp
• Simple ingredients you likely already have on hand

Ingredients You’ll Need

For the Salad

• 1 large bunch of kale, stems removed and chopped
• 1 head of cauliflower, chopped
• 3 shallots, thinly sliced
• 1/2 cup uncooked brown rice
• 1 cup broth or water
• 1/3 cup slivered almonds
• 1 tsp paprika
• 2 tbsp olive oil
• Pinch of salt and pepper

For the Creamy Dijon Dressing

• 2 tbsp mayo
• 2 tbsp dijon mustard
• 2 tbsp red wine vinegar
• Pinch of salt and pepper

Let’s make this salad together…

Step 1: Roast the Vegetables

Preheat your oven to 400°F. Toss the cauliflower and shallots with olive oil, paprika, salt, and pepper. Spread everything onto a lined baking sheet and roast for about 30 minutes, until the cauliflower is golden and slightly crispy on the edges.

Step 2: Cook the Rice

While the veggies are roasting, cook your brown rice according to package instructions using broth or water. This adds a hearty base to the salad and helps make it more filling.

Step 3: Massage the Kale

In a small bowl, whisk together all of the dressing ingredients. Pour the dressing over the chopped kale and use your hands to massage it in for a minute or two. This step softens the kale and makes it so much more enjoyable to eat.

Step 4: Assemble the Salad

Once the cauliflower and rice are done, add them to the bowl with the kale. Toss everything together with the slivered almonds.

Step 5: Serve and Enjoy

Serve immediately, or let it sit for a bit to allow the flavors to come together even more. It’s delicious both warm and at room temperature.

Tips for the Best Kale Salad

• Don’t skip massaging the kale – this makes a huge difference in texture and flavor
• Roast until golden – this gets maximum flavor for the cauliflower
• Use broth instead of water – cooking rice in broth gives it SO much more flavor
• Let it sit before serving – the flavors get even better!

Variations and Add-Ins

This salad is super versatile! Try adding:

• Grilled chicken or chickpeas for extra protein
• Dried cranberries or chopped dates for a touch of sweetness
• Crumbled feta or goat cheese for a creamy, tangy flavor
• Quinoa instead of rice for a different grain option

Storage Tips

Store leftovers in an airtight container in the fridge for up to 3–4 days. This salad actually holds up really well, making it perfect for meal prep lunches.

Looking for more salad recipes?

• Crunchy Thai Peanut Cabbage Salad
• Strawberry Spinach Salad with Goat Cheese & Balsamic
• Warm Kale Salad with Wild Rice & White Beans
• Chickpea Chopped Salad with Ginger Soy Dressing

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

Print

Roasted Cauliflower & Kale Salad

If you’re looking for a nourishing, feel-good salad that actually satisfies, this Roasted Cauliflower & Kale Salad is going to become a staple in your kitchen. It’s hearty, full of texture, and packed with wholesome ingredients that come together in the most delicious way. This is not your average leafy salad—this one is warm, cozy, and loaded with flavor from roasted veggies, tender rice, crunchy almonds, and a creamy, tangy dressing that ties it all together.

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Ingredients

• 1 large bunch of kale , stemmed and chopped
• 1 head of cauliflower , chopped
• 3 shallots , thinly sliced
• 1/2 cup uncooked brown rice
• 1 cup broth or water
• 1/3 cup slivered almonds
• 1 tsp paprika
• pinch of salt & pepper
• 2 tbsp olive oil

For the creamy dijon vinaigrette

• 2 tbsp mayo
• 2 tbso dijon mustard
• 2 tbsp red wine vinegar
• 1/4 tsp each salt & pepper

Instructions

• Preheat the oven to 400 degrees. Toss the cauliflower, shallot, olive oil, paprika, salt, and pepper together and place on a lined baking sheet. Roast for 30 minutes, until cauliflower is lightly browned.
• In the meantime, cook the rice according to package instructions.
• While the rice and cauliflower are both cooking, whisk all of the dressing ingredients together and use your hands to massage the dressing into the kale. Set aside and let the kale soften.
• When the cauliflower and rice are done cooking, toss the kale, cauliflower, rice and almonds together in a large bowl. Serve and enjoy!

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Roasted Cauliflower & Kale Salad appeared first on The Wheatless Kitchen.

A salad that has it ALL!

This is the type of salad that goes perfectly with just about anything on your summer grilling menu. Whether you’re grilling up your favorite chicken or steak, or going for a full vegan feast with roasted potatoes, this salad is a winner. The sweetness of the strawberries is amazing when paired with savory dishes.

Strawberries and spinach are one of my favorite combos, but arugula works really well in this too. The creamy goat cheese and crunchy walnuts add so much texture and flavor, then top if off with the tangy balsamic vinaigrette, and this will impress your guests!

How to serve this simple salad

I would serve this delicious salad with my smashed potatoes with chive sour cream, and if you’re wanting extra protein, then definitely my perfectly roasted chicken. Then round it out with these savory zucchini muffins for a fun side dish.

If you are going to serve it immediately, then you can go ahead and toss it with the vinaigrette. But if you are preparing the salad ahead of time, then I suggest waiting until you are ready to serve to add the dressing. The dressing can potentially make the spinach a bit soggy if it sits for too long before serving.

Looking for more summer salad recipes?

• Summer Cucumber Salad
• Vegan Caesar Kale Salad & Roasted Chickpeas
• Green Bean Potato Salad
• Tomato & White Bean Panzanella Salad
• Kale Salad with Grapes, Dates & Almonds
• Warm Kale Salad with Wild Rice & White Beans

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

Print

Strawberry & Spinach Salad with Goat Cheese

This colorful Strawberry & Spinach Salad with Goat Cheese & Balsamic Vinaigrette is a perfect summer dish. Sweet strawberries go perfectly with tangy balsamic, topped with creamy goat cheese and crunchy walnuts.

Prep Time 15 minutes minutes

Servings 4

Ingredients

• 5-6 cups fresh spinach leaves
• 1½ cups strawberries , sliced
• ½ cup walnuts , chopped
• 2 oz goat cheese

Balsamic Vinaigrette

• 3 tbsp balsamic vinegar
• ¼ cup extra virgin olive oil
• ¼ tsp salt
• ⅛ tsp black pepper

Instructions

• In a large mixing bowl (or large serving bowl), combine the spinach, strawberries and walnuts.
• To make the vinaigrette, combine the balsamic vinegar, olive oil, salt and pepper in a jar with a tight fitting lid. Give it a good shake for about 20 seconds.
• When ready to serve, pour your desired amount of vinaigrette onto the salad, and crumble the goat cheese over the top. Use tongs to toss it all together, and serve!

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Strawberry & Spinach Salad with Goat Cheese & Balsamic Vinaigrette appeared first on The Wheatless Kitchen.

Why You’ll Love Apple Almond Quinoa Salad!

This is the perfect combination of sweet, salty, and savory! It is made with the most simple ingredients that I bet you already have in your fridge and pantry. And the best part is that you can get creative and use what you have on hand. Don’t have quinoa? Use rice! Don’t have raisins? Use dried cranberries! Don’t like almonds? Use walnuts! This recipe is so versatile, and you can truly it make it your own.

I have made this as a make ahead breakfast or lunch, or even as s side dish to take to a potluck style gathering! It is also perfect for holiday spreads because it is easy to make ahead and everyone loves it!

Simple Ingredients

• Quinoa – This lends protein to the dish, as well as a great texture paired with crunchy apples.
• Apples – Add crunch and sweetness!
• Chopped or sliced almonds – I prefer sliced almonds because of the softer texture, but you can use chopped as well.
• Unsweetened shredded coconut – Adds a subtle coconut flavor, without extra sugar.
• Raisins – If you are a raisin hater, then you can leave these out! But I love them in this dish.
• Maple Syrup – Use pure maple syrup to sweeten it without refined sugar. The flavor pairs so well with the apples.
• Salt – You always need salt to compliment the sweet!

How To Make This Simple Dish

Step 1

Rinse quinoa in a fine mesh strainer under cold, running water. Combine the quinoa, water, and salt in a medium saucepan and bring the water to a boil. Once boiling, cover with a lid, turn down the heat to low, then simmer until all the liquid has been absorbed and quinoa is tender, about 15-20 minutes. Transfer to a separate bowl and let it cool down to room temperature.

Step 2

In a large mixing bowl, combine the cooked quinoa, chopped apples, almonds, shredded coconut, raisins, maple syrup, and a pinch of salt.

Step 3

Give it all a good mix to evenly combine and serve!

Tips for this recipe!

• I prefer this dish cold, so it is best to store it in the fridge for a couple of hours before eating. You can also eat it immediately after making it if you don’t mind it at room temperature.
• Make sure you rinse the quinoa in a fine mesh strainer with cold water before cooking. This makes for a much better taste and texture after cooking.
• Use your favorite type of apple! If you love green apples for the tartness, then you can do that. I prefer honeycrisp for this!
• Get creative with the add-ins! You can use cranberries instead of raisins, or any type of nut instead of almonds.

Print

Apple Almond Quinoa Salad

Apple Almond Quinoa Salad is a fresh and healthy side dish or snack! It combines quinoa with crunchy almonds, sweet apples, and raisins for the perfect sweet and salty combination! It is great for a holiday side dish, or even as a simple make-ahead breakfast.

Servings 4

Ingredients

• 1 cup uncooked quinoa (rinsed in cold water)
• 1.5 cups water
• 1/4 tsp kosher salt
• 2 large apples , chopped
• 1/2 cup slivered almonds
• 1/3 cup unsweetened shredded coconut
• 1/3 cup raisins
• 1/4 cup pure maple syrup

Instructions

• Rinse quinoa in a fine mesh strainer under cold, running water. Combine the quinoa, water, and salt in a medium saucepan and bring the water to a boil. Once boiling, cover with a lid, turn down the heat to low, then simmer until all the liquid has been absorbed and quinoa is tender, about 15-20 minutes. Transfer to a separate bowl and let it cool down to room temperature.
• In a large mixing bowl, combine the cooked quinoa, chopped apples, almonds, shredded coconut, raisins, maple syrup, and a pinch of salt.
• Give it all a good mix to evenly combine and let it cool in the fridge for a couple of hours before serving.

Looking for more simple make-ahead recipes?

• Chopped Kale Salad with Grapes, Dates & Almonds
• Ginger Sesame Chickpea Chopped Salad
• Italian Tuna & Sun-Dried Tomato Pasta Salad

The post Apple Almond Quinoa Salad appeared first on The Wheatless Kitchen.

The BEST Green Bean Potato Salad

This is one of those recipes that works year round, and is perfect for any season. It works for picnics (because it is mayo-free), holiday menus, and potlucks. 

This easy salad only requires a few simple ingredients, and is packed with so much flavor! Combining crispy roasted potatoes and green beans with a tangy dijon vinaigrette is always a hit! 

It can be served alone, as a side dish, or as a well-rounded meal with grilled chicken, fish, or any protein of your choice. 

Simple Dijon Vinaigrette

This simple and DELICIOUS vinaigrette is bursting with flavor and so easy to throw together. All you need to do is throw the ingredients in a jar and give it a shake! It is made by combining olive oil, dijon mustard, red wine vinegar, salt, and pepper. I love using the grainy kind of dijon mustard, but any kind works! 

Recipes Perfect for Picnics and Potlucks

This potato salad is so perfect for picnics and potlucks because it holds up well at room temperature. It has a mayo-less dressing, so you don’t have to worry about keeping it cold. Here are a few more recipes that could work for these kinds of gatherings:

• Paleo Herb Dinner Rolls
• Homemade Hummus & GF Flatbread
• Tomato & White Bean Panzanella Salad
• Chopped Kale Salad with Grapes, Almonds & Dates

Print

Green Bean Potato Salad

Servings 4

Ingredients

• 3 cups chopped yukon gold potatoes
• 3 cup green beans , ends trimmed
• 2 cloves garlic , finely chopped
• 2 tbsp extra virgin olive oil
• pinch of salt and pepper

Dijon Vinaigrette

• 1/4 cup extra virgin olive oil
• 3 tbsp dijon mustard
• 2 tbsp red wine vinegar
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

• Preheat the oven to 400 degrees. Place the chopped potatoes on a large baking sheet, then toss with one tbsp of olive oil and a pinch of salt and pepper until all of the potatoes are coated. Roast the potatoes for about 30 minutes, until they are lightly golden and slightly crispy.
• While the potatoes are cooking, place the green beans on another large baking sheet. Toss with one tbsp of olive oil, the garlic cloves, and a pinch of salt and pepper until all of the green beans are coated. Roast for about 20 minutes, until just starting to turn brown and slightly soft.
• Once the potatoes and green beans are roasted, transfer them to a large serving bowl.
• Mix together the vinaigrette: Combine all of the vinaigrette ingredients in a jar with a tight fitting lid, and shake it to combine. Then pour the vinaigrette onto the potatoes and green beans. Toss to combine, making sure everything is evenly coated.
• You can eat this salad, warm, at room temperature, or cold.

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Green Bean Potato Salad appeared first on The Wheatless Kitchen.

Why You’ll Love This Butternut Squash Pasta Salad

Butternut squash is my favorite of all the fall squashes. It is so versatile, can be used in sweet and savory recipes, and has so many health benefits. It can be pureed into a pasta sauce, roasted alongside other veggies, put in a risotto, used in salads, put in soups and chilis, and so much more!

For this recipe, we are pairing it with pasta, dried cranberries, goat cheese, baby kale, and pecans for the most PERFECT fall flavor combination. Then we toss it in a simple red wine vinaigrette that gives it so much bright flavor that compliments the sweetness.

This dish is so quick and easy to throw together, and will definitely feed a crowd. It can be eaten as the main course for a meatless meal, but also as a side dish if you want to pair it with something like grilled chicken for more protein.

Ingredients

• PASTA – you can use any type of pasta shape you want for this, but I love something like penne or rotini to keep it easy to eat with the veggies
• BUTTERNUT SQUASH – you will used chopped butternut squash so that it is in smaller shapes and roasts quickly
• BABY KALE – I like using the smaller leaf version of kale for this because it has a softer texture, but you can use regular kale if you want
• CHOPPED PECANS – pecans give the dish a little bit more texture and crunch against the soft pasta and butternut
• DRIED CRANBERRIES – these add a perfect amount of sweetness and lots of fall flavor
• GOAT CHEESE – you can use any type of crumbled cheese you want, but I love the tangy flavor that goat cheese gives with the sweet squash and cranberries
• FRESH OR DRIED SAGE – sage just screams fall and Thanksgiving to me, and it adds a really nice flavor to the dish
• RED WINE VINEGAR – you could also use balsamic if you don’t have red wine vinegar, but I like the lighter flavor of red wine for this one, it is less overpowering
• EXTRA VIRGIN OLIVE OIL – my staple oil for all dressings and vinaigrettes
• SALT & PEPPER – to bring out all those flavors, of course

How to Cut & Peel Butternut Squash

It can feel intimidating to cut a butternut squash because the skin is thick and the vegetable is dense. But it is easier than you think if you have a good sharp knife and some patience.

STEP 1 – Make sure you have a sharp knife and a sturdy cutting board that is not going to slide around on the countertop.

STEP 2 – Lay the squash on its side and cut the top and bottom parts off so that you can stand it upright.

STEP 3 – Then cut the squash in half, right above the larger bulb part of the squash. Then you are left with two pieces, the thinner top portion, and the wider bulb at the bottom.

STEP 4 – Now stand one of the halves upright, and use your knife to carefully peel the skin in a downward motion. Repeat this all the way around, on both halves of the squash. You can also use a vegetable peeler, but make sure you have a strong and sharp peeler because the skin is pretty thick. My vegetable peeler doesn’t do a good job at this, so I use the knife.

STEP 5 – After peeling the squash, cut the bulb piece in half, and scrape out the seeds and insides with a spoon. Then lay flat and chop into 1/2 inch cubes. Do the same with the top half, just cut it in half, then lay flat and chop into 1/2 inch cubes.

What type of pasta is best for this dish?

You can use any shape of pasta you want for this, but I recommend sticking with the medium sized pastas that are a little more dense: penne, rotini, elbow macaroni, bow ties.

These shapes are perfect for a pasta salad because they are a similar shape to your vegetables and can be easily picked up with a fork. For this dish, I went with a Gluten-Free Multigrain Rotini from NOW Foods. They have a new line of pasta that is made with cauliflower, and it is DELICIOUS. It is a mix of grains like rice, quinoa, and amaranth, with cauliflower for added veggies. It has a really great earthy taste that is not overpowering to any flavors in a dish, and you don’t taste cauliflower!

The texture is perfect and holds up to the dressing and other vegetables in this dish. It is just the right amount of chew to it, and doesn’t get mushy. I would highly recommend this pasta!

You can get a 20% discount with NOW Foods if you use the code CANDACE!

Eat it WARM or COLD!

I love a good versatile pasta dish, and not all pasta is good served cold. But this one is! It can be eaten as a warm and cozy pasta dinner, or cold as a pasta salad for an easy grab and go lunch!

Storage Tips

This pasta salad will stay fresh in the fridge if you keep it in an airtight container for up to 5 days. If you want to eat it warm, just heat it in the microwave for 30-60 seconds.

Thank you to NOW Foods for sponsoring this post! I am grateful to be able to partner with such great brands to bring you the best recipes.

Print

Butternut Squash Pasta Salad

Servings 6

Ingredients

• 3 cups chopped butternut squash (into 1/2 inch cubes)
• 2 tbsp extra virgin olive oil
• 1/2 tsp sea salt
• 1 package gluten-free rotini pasta , I used rotini from NOW Foods
• 1 (packed) cup baby kale
• 2 tbsp fresh sage , finely chopped
• 1/3 cup chopped pecans
• 1/3 cup dried cranberries
• 2 oz crumbled goat cheese

Vinaigrette

• 1/4 cup red wine vinegar
• 1/4 cup extra virgin olive oil
• 1/4 tsp sea salt
• 1/8 tsp black pepper

Instructions

• Preheat your oven to 425 degrees. Place the chopped butternut squash onto a lined baking sheet, drizzle with 2 tbsp of olive oil and season with 1/2 tsp salt. Toss to get everything evenly coated and roast for 30-35 minutes, until the squash is golden brown.
• While the squash is in the oven, cook the pasta. Fill a large pot with water and cook according to package instructions. Once cooked, drain the pasta and put it in a large serving bowl.
• When the squash is done roasting, transfer it to the same serving bowl as the pasta. Then add in the kale, pecans, cranberries, sage, and goat cheese. Gently toss to combine.
• To make the vinaigrette, add the red wine vinegar, olive oil, salt, and pepper to a jar with a tight fitting lid. Give it a good shake to combine. Then pour the vinaigrette over the pasta dish. Gently toss to make sure everything is coated in the vinaigrette.
• Serve and enjoy!

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Butternut Squash Pasta Salad appeared first on The Wheatless Kitchen.

What are sprouts?

Sprouts are typically the young greens that are not fully grown into the mature plant. Their seeds have just germinated, and have small green leaves, and sometimes the sprouts look like little tails.

There are several categories of sprouts:

• beans and legumes: chickpeas, black beans, mung beans, lentils, etc.
• nuts and seeds: pumpkin seeds, sunflower seeds, sesame seeds etc.
• vegetables: alfalfa seeds, broccoli seeds, etc.
• grains: quinoa, wheatgrass, millet, etc.

Health Benefits of Sprouts

Sprouts are nutritional powerhouses. They possess tons of vitamins, minerals, antioxidants, and enzymes. When you sprout certain seeds, you are really maximizing their nutrient density, absorption, and optimal digestion. Gram for gram, sprouts are much more nutrient dense than the seed version of itself.

Alfalfa sprouts are also a proven high-antioxidant food, which can help fight oxidative stress and free radicals, which in turn can help reduce the risk of diseases that are linked to aging. There have been studies to show that because of the vitamin K and phytoestrogens, sprouts can be beneficial for women’s hormonal health, reduce the risk of breast cancer, and even prevent osteoporosis.

All legumes, nuts, seeds, and grains have an organic compound called phytic acid. Phytic acid inhibits the absorption of several vitamins and minerals such as iron, zinc, calcium, and B vitamins. Soaking and sprouting your food helps break down the phytic acid to ultimately promote the proper absorption.

Sprouts are abundant in nutrients like protein, vitamin C, folate, magnesium, and B vitamins, just to name a few. 

How to Grow Your Own Sprouts At Home

Growing sprouts at home is much easier than I thought it would be. It is especially helpful if you have a jar that is made for sprouting, like I used here. I used a sprouting jar from NOW Foods and it worked perfectly! The jar has a mesh lid that makes draining the water from your sprouts so much easier.

Before you start:

• Make sure that you are working with organic seeds that aren’t sprayed with fungicides or other chemicals
• Use seeds that are meant for sprouting
• Clean your jar with soap and water before sprouting

Step 1: If you are using a 1/2 gallon jar like I am here, then you will use 1/4 cup of seeds. Start by pouring 1/4 cup of seeds into the jar, and then add 3/4 cup cold filtered water. Let them soak overnight (or about 8 hours).

The amount of water doesn’t have to be exact, just make sure the water covers the seeds by about an inch or two.

Step 2: Once the seeds have soaked, you are going to drain the water. Next, you will want to rinse the seeds by adding more water and draining again, you may need to repeat this one more time until the water runs clear.

Once you have completely drained the water, lay your jar at an angle in a warm, dark place. This is important because sprouting occurs in the darkness, so I like to keep my sprouting jar in my pantry during this process.

This is DAY 1.

Step 3: You are now going to repeat the rinsing and draining process twice a day. I do this in the morning and then again at night. Just use lukewarm water, and be gentle with your sprouts when you drain them. Make sure you really get all of the water out, you don’t want stagnant water sitting in the bottom of the jar.

On DAY 2 you will start to see the little “tail” start to sprout from the seed. This means it’s growing! (Don’t forget to keep rinsing and draining each morning and night!)

On DAY 3, the tails will have grown much longer, and the sprouts will basically be taking up the entire contents of the jar. They may even be starting to sprout tiny little leaves.

On DAY 4, you are almost done! This is when you will place your alfalfa sprouts in the sunlight so that they can develop chlorophyll. I like to place my jar in a windowsill that has indirect sunlight. It only takes a few hours to see the leaves develop a much brighter green color. Turn the jar occasionally so that all sides get to see the sunlight.

THE LAST STEP: Once you have gone through the sprouting process, you now need to prepare them for storage. First, you need to clean out your sink with soap to make sure there are no lingering germs, then fill your sink with cold water. Take the sprouts out of the jar and put them into the water. Use your hand to gently shake them a bit to let the hulls separate from the sprouts. Then just pull the sprouts out and place them in an even layer on a dish towel to dry out. I let mine sit out for a few minutes to dry, then store them in an airtight container with a paper towel underneath them to soak up excess moisture.

You did it! Now you know how to grow your own sprouts! Once you do it, you realize it really is easier than it seems.

How to Store Sprouts

There are several ways to keep your sprouts fresh in the refrigerator. You can wrap them in a mesh cheesecloth or nut milk bag, or even put them in an airtight container with a paper towel to absorb some of the moisture. Be sure to use them within 3-4 days for optimal freshness, nutrients and safety.

Note: sprouts are at risk for contamination from foodborne illnesses and bacteria such as E. coli. This can simply be avoided by using safe practices. Be sure to keep your kitchen and jars clean, and always wash your hands.

• One way to prevent bacteria in the sprouting process is to use citric acid. Citric acid helps inhibit the formation of mold and other bacterial growth, an all-too-common occurrence when sprouting in a jar due to the humidity and condensation. All you would need to do is add about a teaspoon per quart of water when you are soaking your seeds. 

How to Use Sprouts In Meals

You can put alfalfa sprouts on pretty much anything because they are a more delicate sprout. I like to use mine to top salads, put them on sandwiches, and even pile on top of my avocado toast.

• For sprouted beans and legumes, you can cook them and eat them just as you normally would. 

• For sprouted grains like quinoa, you can use them just as your normally would, or even in granola and baked goods.

As you can see, growing your own sprouts takes very little time and effort, but yields huge results in terms of quantity, as well as the nutritional benefits. If you are interested in any of the sprouting seeds and jars that I used, check out nowfoods.com/sprouting for everything you will need to grow your own sprouts! 

*Thank you, NOW Foods for sponsoring this post! All opinions are my own.

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

The post How to Grow Your Own Sprouts appeared first on The Wheatless Kitchen.

What is Vegan Taco Salad?

Taco salad is basically your favorite tacos in salad form! You can use all of the traditional taco toppings, and put them right on top of a salad for a healthy and hearty meal. For this taco salad recipe, we are keeping it completely vegan by using tofu instead of ground meat.

I love tofu because it is so versatile, you can really make it taste like whatever you want. In this case, I used lots of spices like chili powder, cumin, paprika, and garlic powder to season it as you would a traditional taco meat mixture. I crumbled the tofu and browned it just like you would cook ground beef, and then I mixed it with rice and pinto beans for extra flavor, fiber, and complex carbs.

I try to make just as many plant-based recipes for my family as I do recipes that contain meat. Plant-based meals are packed with lots of fiber, and can also contain a good amount of protein if you use plant-based protein sources like tofu and beans. 

This recipe is so fresh, and is packed with tons of veggies. It is much healthier than a lot of restaurant taco salads because it is not packed with tons of cheese or a heavy dressing. It is a hearty, healthy, well-rounded meal for lunch or dinner.

Recipe Ingredients

• rice – I like using brown rice for this, but any type of rice will work.
• pinto beans – This feels the most traditional to me, but black beans are delicious in this too! Make it easy and use canned beans.
• extra firm tofu – You need to make sure you get extra firm tofu for this, it will crumble much better and contain less liquid and moisture.
• mixed greens – My favorite mix to use is a spring salad mix, the leaves are delicate and go well with the texture of the taco mixture.
• bell pepper – they add that crispy, crunchy texture.
• tomatoes – Cherry tomatoes are perfect on this.
• vegan sour cream – Of course you need sour cream! You can use regular if you eat dairy, or go with something like Tofutti (my favorite sour cream brand) if you want to keep the whole meal vegan.
• homemade guac – (or just sliced avocado)

How to Make the Best Taco Salad

Step 1 – To cook the rice, combine the dry rice with 2 cups of water in a medium sized pot. Season with a pinch of salt and pepper, cover, and bring to a boil. Once boiling, turn the heat down to low and let it simmer for about 45 minutes, or until all of the water is absorbed.

Step 2 – To cook the tofu, remove the tofu from the package and press it down with a towel to remove most of the water. Preheat a large skillet (I used cast iron) over medium-high heat, add the olive oil, then add the block of tofu. Use a wooden spoon to start to break up the tofu into small pieces. Keep mashing the tofu until it is in small pieces that resemble ground meat.

Step 3 – Add the chili powder, cumin, garlic powder, and a pinch of salt and pepper. Let it cook, stirring occasionally, until it is brown to your liking. I got mine very dark, I like the texture better that way. It took about 10 minutes.

Step 4 – Once the rice and tofu are both cooked, add the rice and beans into the skillet with the tofu. Turn the heat down to medium-low, and stir everything together, and cook just long enough to heat the beans through. Then remove from heat and set aside.

Step 5 – To assemble the salads, put 2 cups of mixed greens on a plate or bowl, then spoon about 3/4-1 cup of the rice/tofu mixture on top. Then top with tomatoes, bell peppers, avocado, and sour cream.

Step 6 – Enjoy with your favorite tortilla chips and salsa!

Taco Salad Recipe Tips

• Brown the tofu until it is crispy, you will basically treat it as you would ground meat. This is important for getting a good texture out of the tofu, so cook it for longer than you think you need to.
• Use canned pinto beans (or black beans) to save time, but of course feel free to soak dried beans if you want!
• Use your favorite greens mix, it can be all spinach, or a spring salad mix.
• Don’t forget the sour cream and guac! They add so much flavor and creamy texture to the salad. My favorite dairy-free sour cream is from Tofutti.
• You can add extra salad toppings if you want! A few ideas would be charred corn, diced red onion, or salsa!
• serve it with your favorite tortilla chips and salsa! They add the perfect crunch!

You are going to love this simple and flavorful meal so much! It is a nice change up from the traditional taco salad, and just as delicious!

Print

Vegan Taco Salad Recipe

Servings 4

Ingredients

• 1 8oz pkg extra firm tofu
• 1 cup uncooked brown rice
• 2 cups water or vegetable broth
• 1 (15oz) can pinto beans (rinsed and drained)
• 8 cups mixed greens
• 1 cup grape tomatoes (halved)
• 1 bell pepper (thinly sliced)
• 2 tsp chili powder
• 2 tsp cumin
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2-3 tbsp extra virgin olive oil

Toppings

• 2 avocados (sliced)
• vegan sour cream (I used Tofutti)
• salsa

Instructions

• To cook the rice, combine the dry rice with 2 cups of water in a medium sized pot. Season with a pinch of salt and pepper, cover, and bring to a boil. Once boiling, turn the heat down to low and let it simmer for about 45 minutes, or until all of the water is absorbed.
  
• To cook the tofu, remove the tofu from the package and press it down with a towel to remove most of the water. Preheat a large skillet (I used cast iron) over medium-high heat, add the olive oil, then add the block of tofu. Use a wooden spoon to start to break up the tofu into small pieces. Keep mashing the tofu until it is in small pieces that resemble ground meat.
• Add the chili powder, cumin, garlic powder, and a pinch of salt and pepper. Let it cook, stirring occasionally, until it is brown to your liking. I got mine very dark, I like the texture better that way. It took about 10 minutes.
• Once the rice and tofu are both cooked, add the rice and beans into the skillet with the tofu. Turn the heat down to medium-low, and stir everything together, and cook just long enough to heat the beans through. Then remove from heat and set aside.
• To assemble the salads, put 2 cups of mixed greens on a plate or bowl, then spoon about 3/4-1 cup of the rice/tofu mixture on top. Then top with tomatoes, bell peppers, avocado, and sour cream.
• Enjoy with your favorite chips and salsa!

Looking for more vegan recipes?

• Vegan Caesar Kale Salad & Roasted Chickpeas
• Spring Vegetable Sheet Pan Pizza
• Vegan Lentil Sloppy Joes
• Spaghetti Squash Boats with Kale Pesto

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Vegan Taco Salad appeared first on The Wheatless Kitchen.

This is probably a top 3 go-to salad in our house. We love it so much, and we eat it all the time. The homemade vegan caesar dressing comes together so quickly (it’s optional to soak the cashews), and keeps really well in the fridge.

Let’s start with the dressing, because it’s the star of the show!

Homemade Vegan Caesar Dressing

You only need a few ingredients for this creamy dressing, and it comes together in 5 minutes! I like to soak the cashews for a few hours because it softens them and yields an extra creamy dressing, but that is totally optional. It works perfectly if you don’t have time to soak them!

• raw cashews – the cashews give the dressing a perfectly creamy consistency, and they add some protein to the meal
• extra virgin olive oil – you could also use avocado oil
• dijon mustard – dijon gives it that little tanginess that you usually find in caesar dressings
• lemon juice – lemons give it acidity to brighten it up
• garlic powder – you can also use a clove of fresh garlic instead, but you definitely need garlic in caesar
• gluten-free soy sauce – this gives it a different kind of salty/umami flavor that you can’t quite put your finger on
• salt & pepper – can’t live without these!
• water – to thin it out a bit

How to Make Vegan Caesar Kale Salad

I decided to go with kale for the majority of the greens in this salad, along with a small amount of spinach. I’ve always thought that romaine has a tendency to get a little soggy when it has been sitting in the dressing for a few minutes, and I figured kale would stand up to it without wilting too much. It keeps that great crunch, and is hearty enough to handle the dressing.

• Blend all of the caesar dressing ingredients in a high-powered blender until it is smooth and creamy.
• Prep your kale and spinach by removing the kale stems, tear or chop the leaves, and combine the kale and spinach in a large serving bowl.
• Drain and rinse your chickpeas and spread them out in an even layer on a large baking sheet. Toss them with a couple tablespoons of olive oil, salt, pepper, garlic powder, and paprika. Roast at 400 degrees for 20-25 minutes until they are brown and crispy.
• When you are ready to serve, pour all of the dressing over the greens. Use either your hands or a wooden spoon to toss the greens until they are evenly coated with the dressing. Top with your roasted chickpeas, and serve!

I topped the whole salad with super crispy roasted chickpeas because I wanted the vibes of traditional croutons that normally come on top of a caesar salad. It is the perfect addition and adds SO much amazing texture and crunch! They also add plant-based protein and fiber to the meal, which will help you stay satiated for longer.

Now just top it with a healthy sprinkle of my vegan parm, and you’re set! The perfect summer salad, If I do say so myself.

Print

Vegan Caesar Kale Salad & Roasted Chickpeas

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Ingredients

• 1 bunch of kale , stems removed and roughly chopped
• 3 cups spinach , roughly chopped
• 2 (15oz) cans of chickpeas , drained and rinsed
• 2 tbsp extra virgin olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1 tsp paprika

Vegan Caesar Dressing

• 1/2 cup raw cashews (optional to soak in water for a few hours)
• 1/4 cup water
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• 2 tsp dijon mustard
• 1/2 tsp garlic powder
• 1 tbsp gluten-free soy sauce
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

• Preheat the oven to 400 degrees. Toss the chickpeas with the olive oil, salt, pepper, garlic powder and paprika. Spread them out in an even layer on a large baking sheet and roast for 20-25 minutes, until golden brown and crispy.
• While the chickpeas are roasting, make the dressing. Drain the soaking water from the cashews (if you soaked them), then add all of the dressing ingredients to a blender. Blend until smooth and creamy, you may have to scrape the sides halfway through.
• When the chickpeas come out of the oven, set them aside to cool for a few minutes.
• To assemble the salad, add the prepped kale and spinach to a large serving bowl. Carefully pour the dressing over the greens and toss to combine, making sure that all of the greens are coated. Top with the chickpeas, serve and enjoy!

Looking for more salad recipes?

• Strawberry, Quinoa & Arugula Salad
• Moroccan Roasted Chickpea Salad
• Warm Brussels Sprouts Chopped Salad with Oranges & Grilled Chicken
• Ginger Sesame Chickpea Chopped Salad
• Chopped Kale Salad with Grapes, Almonds & Dates

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

The post Vegan Caesar Kale Salad & Roasted Chickpeas appeared first on The Wheatless Kitchen.

The BEST Greek Pasta Salad

I grew up on pasta salad, it was one of my grandma’s staple recipes. She would make all different kinds of pasta salads -> everything from Greek, Italian, pesto, broccoli/mayo based, and more. I love that it is so versatile!

I went with the Greek version today because I love all of the flavors in Mediterranean dishes. All the crunchy things like cucumber and onion, juicy tomatoes, and tangy goat cheese are some of my favorite combos. And of course you have to have the balsamic vinaigrette, it makes the whole thing just so refreshing.

This recipe comes together quickly, making it perfect for weeknight dinners, meal prep lunches, picnics, or spring and summer gatherings.

But we can’t forget about the pasta itself! I used my favorite quinoa pasta from NOW Foods because the texture and flavor are so perfect. I like to switch up the pastas that I use pretty frequently. It is a fun change up to use quinoa as my gluten-free pasta of choice rather than the usual brown rice pasta.

This is the type of dish that is perfect for the hot summer months. It comes together quickly, is refreshing and filling, and doesn’t heat up your kitchen.

Don’t forget to use code ‘CANDACE’ for 20% off all NOW Foods products!

What to Serve with Greek Pasta Salad

• Grilled Chicken
• Grilled or Broiled Salmon
• A whole roasted chicken
• Mediterranean inspired soup
• You could make a whole Greek-inspired menu by pairing the pasta salad with sandwiches and salads

Tips for Pasta Salad

• Use a smaller pasta shape – I like using the penne shape for this because the vinaigrette and tiny goat cheese pieces gets all in those little nooks and crannies, really making the pasta super flavorful. You can also use macaroni or bowties.
• Cool the pasta completely – Warm pasta can cause the vegetables to soften too much and can melt the cheese. Letting it cool first keeps the salad fresh and crisp.
• Cook the pasta al dente – You want to slightly undercook the pasta because when you add the dressing, it will soften it more. You don’t want it to get soggy!
• I prefer this pasta salad the same day it’s made, but it can totally be made ahead of time. It will last in the fridge for two to three days.

Easy Ways to Customize This Recipe

One of the reasons I love making pasta salad is how adaptable it is. You can easily change it up depending on what you have on hand.

• Add chickpeas for extra protein and fiber.
• Mix in fresh herbs like parsley or dill for a bright Mediterranean flavor.
• Add grilled chicken if you want to turn it into a heartier meal.
• Swap the goat cheese for feta cheese for a more traditional Greek flavor.

This post is in partnership with NOW Foods, all opinions are my own. Thank you for supporting The Wheatless Kitchen and the partnerships that I do, I truly love NOW products and and thankful to work with them.

Looking for more summer salad recipes?

• Warm Zucchini & Corn Salad
• Summer Cucumber Salad
• Roasted Red Potato & Asparagus Salad
• Strawberry, Quinoa & Arugula Salad

FOLLOW ALONG! Subscribe to my newsletter and follow along on Facebook, Instagram, and Pinterest for my latest recipes!

Print

Greek Pasta Salad

If you’re looking for a fresh, vibrant, and easy gluten-free pasta salad, this Greek Pasta Salad is one of those recipes you’ll find yourself making again and again. It’s packed with crisp vegetables, briny olives, creamy goat cheese, and all tossed in a simple balsamic vinaigrette that ties everything together perfectly.

Cook Time 30 minutes minutes

Servings 6

Ingredients

• 1 (8oz) pkg gluten-free penne pasta , I used NOW Foods quinoa pasta
• 1 cup cherry tomatoes , halved
• 1 1/2 cups english cucumber , chopped
• 3/4 cup sliced black olives
• 1/2 large red onion , diced
• 2 oz goat cheese , crumbled

Balsamic Vinaigrette

• 1/4 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• 2 tsp dried basil
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

• Fill a large pot with water, put it over medium heat, cover, and bring to a boil. Once boiling, salt the water with a large pinch of salt and add the pasta. Cook the pasta according to the box directions. Make sure you cook it 1-2 minutes less than the instructions to keep it al dente.
• Once the pasta is cooked, strain the pasta and set it aside to cool.
• Meanwhile, prep the veggies and add the tomatoes, cucumbers, olives, onion, and goat cheese to a large serving bowl. Then add in the cooled pasta.
• To make the dressing, combine the olive oil, balsamic vinegar, salt, pepper, and basil to a jar with a tight fitting lid and give it a good shake to combine. Pour the dressing onto the pasta and gently stir until everything is evenly combined.
• Put the pasta salad in the fridge for at least an hour before serving. It is best eaten the day it is made, but does last in the fridge for two to three days.

Did you love this recipe?
Leave a 5-star rating in the comments below!

The post Greek Pasta Salad appeared first on The Wheatless Kitchen.