Salad Obsessed: The Hearty Salad

Salad Obsessed: The Hearty Salad

As vegetarians we are always looking for raw, colorful and filling recipes.  Our garden is currently producing a ton of romaine lettuce and carrots so we have become a little salad obsessed.  It is amazing to be able to just walk out back and pick fresh, pesticide free ingredients for dinner!  We love it.

Our favorite salad is what I like to call The Hearty Salad.  The Hearty Salad has ingredients that make this a meal on its own and satisfies my ravenous husband!  The Hearty Salad is made with romaine lettuce, kale, purple cabbage, onions, tomatoes, carrots, curry roasted chick peas, sautéed Field Roast vegan sausage and avocado. We love to eat this hearty, protein filled salad when we are craving raw foods.

When I make this for dinner, I like to make an extra bowl for my lunch the next day.  The instructions are enough for three very large salads with some curry roasted chick peas left over.  We use our favorite Makoto Ginger salad dressing, and I also use buffalo sauce sometimes as the salad dressing.  I know I know, hello my name is Michelle and I am obsessed with buffalo sauce…and salads!

Also, being health conscience, we like to know what nutrients we are getting with our food.  People tend to ask vegetarians “where do you get your protein??”  It is always fun to explain the plant based foods that contain protein.  They are always surprised!  Here are all of the basic nutritional facts about these ingredients, you can go to the websites in the references section to find more details.  Enjoy!

  • Romaine Lettuce: Low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.1
  • Kale: Low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.2
  • Purple Cabbage: Very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Riboflavin, Folate, Calcium, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Potassium and Manganese.3
  • Onions: Very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.4
  • Tomatoes: Low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese.5
  • Carrots: Very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.6
  • Avocado: Contribute nearly 20 vitamins, minerals and phytonutrients, including 6% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 10% folate, 11% fiber, 2% iron, 6% potassium and 136 micrograms of lutein per 50g serving.7
  • Chickpeas: Low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein and Copper, and a very good source of Folate and Manganese.8
  • Curry powder: Very low in Cholesterol and Sodium. It is also a good source of Vitamin B6, Folate, Calcium, Magnesium, Phosphorus, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin E (Alpha Tocopherol), Vitamin K, Iron and Manganese.9
  • Sautéed Veggie Sausage:  Filtered water, vital wheat gluten, expeller pressed safflower oil, eggplant, onions, yeast extract, kosher red wine (red wine, salt), garlic, barley malt, onion powder, dried red bell pepper, fennel seed, granulated garlic, sea salt and spices. Great source of Protein, Vitamin A, Calcium and Iron. 10
  • Makoto Ginger Dressing: Onions, Soybean Oil, Soy Sauce (water, wheat, soybeans, salt, sodium benzoate; less than 1/10 of 1% as a preservative), Flavored Vinegar (distilled vinegar from grain, natural flavor with caramel color), Celery, Carrots, Ginger, Sugar, Tomato Paste, White Pepper, Hot Sauce (chili, sugar, garlic, salt, distilled vinegar, potassium sorbate and sodium bisulfite as preservatives, and xanthan gum). Contains: Soy, Wheat. 11

Instructions

  • Preheat the oven to 400 degrees. Rinse 2 cans of chick peas, pour into an oven safe dish.  Season with sea salt and curry seasoning to taste (we use A LOT).  Roast for 20 minutes, stirring every 7-8 minutes.
  • 3 Original Field Roast Grain Meat Co., vegetarian grain meat sausages, Italian flavor. Chop into ¼’ slices and saute in a medium size pan until golden brown.
  • 1 head of romaine lettuce, chopped
  • Four stems of kale, chopped
  • ¼ head of purple cabbage, chopped
  • ½ large sweet onion, chopped
  • 2 medium tomatoes, chopped
  • 2 medium carrots, chopped
  • 1 hass avocado, chopped. If you are making a salad for the next day, don’t add the avocado to it until right before you eat it.  The avocado doesn’t last long after you open it.

 Ingredients

  • Romaine Lettuce
  • Purple Cabbage
  • Kale
  • Onions
  • Tomatoes
  • Carrots
  • 1 hass avocado
  • Chickpeas
  • Curry powder
  • 3 Original Field Roast Grain Meat Co., vegetarian grain meat sausages, Italian flavor, chopped These are amazingly yummy and make with real vegetables, all ingredients you can pronounce!

References

  1. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2475/2
  2. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
  3. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2373/2
  4. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2501/2
  5. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2
  6. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2
  7. https://www.avocadocentral.com/nutrition/nutrients-in-avocado
  8. http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2
  9. http://nutritiondata.self.com/facts/spices-and-herbs/185/2
  10. http://fieldroast.com/product/sausage-links/ and http://fieldroast.com/wp-content/uploads/2014/03/Field-Roast-Saus-SL-8-16-1.pdf
  11. http://makotodressing.com/makoto-salad-dressing-products.html

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