Black Bean and Quinoa Salad with Fresh Mango and a Chaat Masala Dressing

Bean salads are a simple, healthy and fuss-free way to enjoy outdoor eating in the summer, but for many of us a bean salad means only a bland and unimaginative store-bought side dish. Incorporating grains and vegetables into a homemade bean salad raises it up to the level of a complete and easy outdoor meal, but adding layers of contrasting textures, colors, flavors and seasonings is what really elevates the common bean salad to a starring dish.

This salad scores on all counts by combining tender and earthy black beans, wholesome and nutty quinoa, sweet yellow fresh corn and tangy juicy mango, crunchy fresh red and hot green peppers, and fresh garden parsley and mint into a vibrant, refreshing and healthy summer meal. Best of all, its seasoned with a zesty dressing made with lemon juice, smoky roasted cumin, and chaat masala — a wonderful hot, sour and salty spice blend from northern India made with amchoor (dried mango powder) and rock salt. You'll want to keep the recipe for this dressing on hand for any salad containing fresh sweet vegetables or fruits.

Black Bean and Quinoa Salad with Fresh Mango and a Chaat Masala Dressing

Recipe by Lisa Turner Published on June 4, 2013 Vibrant, refreshing and healthy summer salad with black beans, quinoa and fresh mango tossed with a roasted cumin and chaat masala dressing Print this recipe Salad: 2 cups cooked black beans (2/3 cup dried or 1 19 oz can) 2 cups cooked quinoa (2/3 cup dried) corn from 1 ear or 3/4 cup frozen and defrosted corn 1 red mango, peeled and chopped 1 stalk celery, diced 1 red bell pepper, seeded and diced 1 to 2 jalapeños, seeded and diced 2 scallions, chopped 1/2 cup fresh parsley or cilantro, chopped 1/4 cup fresh mint, chopped Dressing: 1 teaspoon ground cumin 1/2 cup olive oil juice from 1 lemon (3 tablespoons) 1 teaspoon chaat masala 1 teaspoon sea salt, or to taste Instructions: If cooking beans for the salad, rinse and soak overnight covered in several inches of water with a little yogurt whey or lemon juice added. Drain and rinse, then transfer to a medium saucepan and cover with several inches of fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until the beans are tender but not falling apart. Drain and set aside to cool to room temperature. If cooking quinoa for the salad, rinse under cold running water and soak overnight in 1 1/3 cup water in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside to cool to room temperature. If using a fresh ear of corn, cook to preference (boiling, roasting or grilling). I like to roast corn by placing the unhusked ear on a baking sheet and roasting in a 450° oven for 30 minutes, then letting cool for another 30 minutes before removing the husks and paring the kernels from the cob. Start preparing the dressing by dry roasting the ground cumin in a small pan over low heat, tossing or stirring frequently, for 5 to 10 minutes or until the cumin has darkened a shade or two and has a light smoky fragrance. Whisk together the cumin and remaining dressing ingredients in a small bowl. Combine the beans, quinoa, corn and vegetables in a large mixing bowl and stir gently to combine. Toss in the parsley or cilantro and mint. Pour in the dressing and stir gently to mix. Serve at room temperature or chill for 1 hour or longer to serve cold. Makes 6 to 8 servings

More summer salads from Lisa's Vegetarian Kitchen:
Zesty Black Bean and Avocado Salad
Summer Chickpea Salad
Middle Eastern Chickpea and Olive Salad
Red Kidney Bean Salad & Harissa Dressing

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Creamy Herbed Potato and Green Pea Salad

Spring is toddling into summer with faltering steps this year, but the respites of warm sunny weather along the way bring to mind the comforts and pleasures of summer eating. Soups and hearty meals give way to salads and light fare that can be transported to the patio, warming foods give way to refreshing plates, and dried and canned goods give way to fresh herbs and produce. This simple salad of steamed baby potatoes, green peas and fresh herbs tossed in a creamy and vibrant Dijon mustard dressing is just the thing to give you a taste of summer comfort food — especially if you can get your hands of fresh garden peas, although frozen peas will also make for a lovely salad.

The occasion for serving this dish was an opportunity to try some Nasoya vegan "nayonaise" that was sent to me to sample. Now I tend to stay away from unfermented soya products generally, but I've never been overly fond of "traditional" jarred mayonnaise either and, considering how rarely I use mayonnaise anyways, I figured it was worth a try. First, I tried it with my famous vegetarian Caesar salad as it's a classic that I figured would be a fair assessment of the spread. Next, I wanted a potato salad and used it in the dressing with good results. Though it smelled a little unfamiliar when I opened the jar, the taste was mellow and pairs well with stronger flavors for a seamless taste experience. My verdict is that is stands up well to store-bought canola-based mayo and it's vegan-friendly and gluten-free too, made from expeller-pressed oil and fortified with Omega 3. I received the vegan nayonaise spread and the nayo whipped spread. You can learn more about Nasoya by visiting their webpage, facebook page or twitter feed.

I am also offering a giveaway to my readers so they can access this mayo alternative. A randomly chosen winner will receive the same products that I tried. All you need to do is leave a comment on this post and mention a dish you would like to try with these spreads. The contest is open to residents of the US and Canada. I will hold a random draw in two weeks. If you don't have a blog or email address associated with your profile, please include your email so I contact you should you win.

Note: I received complimentary samples of the Nayonaise for consideration. The opinions expressed here are my own and I am receiving no compensation for writing this post.

Creamy Herbed Potato and Green Pea Salad

Recipe by Lisa Turner Published on May 22, 2013 Simple and refreshing salad of steamed baby potatoes and green peas tossed in a creamy mayonnaise and mustard dressing Print this recipe Salad: 1 1/2 lb (675 g) baby potatoes, scrubbed 1 cup green peas, frozen or fresh 1 tablespoon fresh mint, finely chopped 1 tablespoon fresh chives, finely chopped 1 1/2 tablespoons fresh parsley, finely chopped a few sprinkles of fresh or dried dill Dressing: 1/2 cup mayonnaise (vegan or regular) 1 teaspoon Dijon mustard (preferably coarse-grained) juice from 1 small lemon (2 tablespoons) fresh cracked black pepper and sea salt to taste Instructions: Begin by preparing the potatoes. Steam or boil the potatoes until tender, about 20 minutes. Set aside to cool. Meanwhile, boil the green peas for 5 minutes, then drain and set aside. To prepare the dressing, whisk together the mayonnaise, mustard, lemon juice and black pepper and salt to taste. Once the potatoes have cooled, cut in half or into bite-size pieces and transfer to a medium bowl. Add the peas and chopped herbs. Pour the dressing over the potatoes and peas and gently toss. Test for seasoning, and serve sprinkled with a bit of fresh or dried dill. Makes 4 servings

More potato salads you are sure to enjoy from Lisa's Kitchen:
Warm Baby Potato and Asparagus Salad
Potato Radish Salad
Mexican-Style Potato Salad with Avocado and Jalapeño
Potato Salad with Blue Cheese Dressing

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Potato and Green Bean Chaat Salad

I wasn't quite sure what to call this spiced up vegetable stir-fry, but it really is rather like a dry side salad, so a salad it is. I cooked up a three course Indian meal and this delightful little dish made up the vegetable component of the dinner. It's incredibly easy to make, and if you want to save time, roast or boil your potatoes the evening before or in the morning before you really get down to kitchen business.

Chaat — or chat — masala is essential in this dish, and can easily be made in your own kitchen (see this recipe here) or purchased from Indian grocery stores. Overall, this dish is rather mild on the heat side, making it a lovely and tempering accompaniment with some zesty flare to a spicy butter paneer masala. I also served a split mung and basmati rice kitcheree. It was a fine meal that was rather a homage to the culinary traditions of northern India. I'll be sharing the other components of the meal soon, so stay tuned.

This would be a good salad to take along for an outdoor outing as it contains no dairy and won't spoil as quickly in the hot sun as many other potato salads do that are dressed with mayonnaise or include cheese.

Indian-Style Potato and Green Bean Chaat Salad

Recipe by Lisa Turner Cuisine: Indian Published on May 7, 2013 Simple, zesty and tangy Indian spiced potato and green bean salad with chaat masala — a colorful and delicious accompaniment to any Indian meal Print this recipe Ingredients: 3 large potatoes (1 1/2 lbs or 680 g) 2 handfuls green beans, washed and cut into 1 1/2-inch pieces 2 tablespoons olive oil 1 1/2 teaspoons cumin seeds zest from 1 lemon (1 1/2 teaspoons) 1 1/2 tablespoons fresh mint, finely chopped 2 green chilies, seeded and finely chopped 1 teaspoon ground coriander 1/2 teaspoon turmeric 1 teaspoon sea salt, or to taste generous handful fresh parsley, finely chopped juice from 1 lemon (3 tablespoons) 2 teaspoons chaat masala Instructions: Begin by roasting the potatoes and sweet potatoes in a 400° oven. Bake until fork tender — about 45 minutes depending on the size of your vegetables. Let cool. Once the cooked potatoes are cool enough to handle, cut into roughly 1-inch quarter round pieces, leaving the skin on. Heat the oil in a large non-stick skillet over medium heat. When hot, toss in the cumin seeds, lemon zest, mint and chilies, and stir for a minute or so. Now stir in the ground coriander and turmeric and continue to stir for another 30 seconds. Now add the potatoes, green beans and salt to the pan. Cook, gently flipping the vegetables often, until the potatoes are golden — about 8 to 10 minutes. Stir in the parsley, lemon juice and most of the chaat masala. Cook for another few minutes to let the parsley wilt a little. Remove from heat and serve warm or at room temperature, sprinkled with the remaining chaat masala. Makes 3 to 4 servings

More spicy potato dishes you are sure to enjoy from Lisa's Vegetarian Kitchen:
Bengali-Style Crunchy Potatoes
Indian-Style Potato and Pea Salad with Tamarind and Chat Masala
Samosa-Style Stuffed Baked Potatoes

I'm sharing this with Ricki's Wellness Weekend.

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Classic Greek Salad Revisited

I've been making my own Greek salad for years. The ones I have tried from most restaurants rarely satisfy. There is just no comparison to homemade versions. First, you typically only get about 4 olives, the Feta is not good quality and tends to be overly salty, and the vegetables are not as fresh as I would like, nor is iceberg lettuce of much use in terms of taste and nutritional value — it adds some crunch, but that's about it.

From my kitchen, you get a loaded up fairly classic version, with lots of good quality olives that are pitted just before being added to the salad and a decent quantity of delicious Greek sheep milk Feta. In addition to peppers, red onion and cucumber, I've added some slightly bitter endives, radicchio and some fresh leaf lettuce. For best flavor, mix your salad up ahead of time, seal tightly and chill in the refrigerator for a few hours before serving to blend the loveliness.

This is my contribution to No Croutons Required this month. The theme is raw soups and salads.

Greek Salad

Recipe by Lisa Turner Cuisine: Greek Published on March 12, 2013 A dressed-up modern-style Greek salad with an assortment of leaf vegetables and plenty of Feta cheese and Kalamata olives Print this recipe Salad: a few handfuls of leaf lettuce, torn into pieces 4 Belgian endives, trimmed and chopped 1 small radicchio, trimmed and chopped 1 red bell pepper, seeded and cut into strips 1 green bell pepper, seeded and cut into strips 1 banana pepper, seeded and cut into strips 1 small red onion, cut into half rings 1/2 English cucumber, sliced few handfuls cherry tomatoes, halved 1 1/2 cups Feta cheese, crumbled + extra for garnish 1 cup Kalamata olives, pitted Dressing: 1/3 cup extra virgin olive oil 1/4 to 1/3 cup red wine vinegar 2 to 3 tablespoons white balsamic vinegar juice from 1 fresh lemon 1 teaspoon dried thyme 1 teaspoon dried basil fresh cracked black pepper to taste pinch or two of dried red chili flakes Instructions: Combine the salad ingredients in a large bowl. In a small bowl, whisk together the dressing ingredients. Pour over the salad and gently toss to coat. Garnish with extra crumbled Feta cheese. Makes 6 servings

More Greek creations you are sure to enjoy:
Leek and Rye Berry Salad with Halloumi Cheese, Sun-Dried Tomatoes and Olives
Quinoa Dolmadakia (Stuffed Grape Leaves)
Skewered Greek-Style Salad

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Indian-Style Potato and Pea Salad with Tamarind and Chat Masala

This potato salad is probably not what many of us would think of when a potato salad makes its appearance on the dinner table. Often we envision Mom's famous potato salad with eggs, mayonnaise and paprika, perhaps, and some green onion. Don't get me wrong — I loved my Mom's classic potato salad and it was always a favorite of mine. Potato salads can however be dressed up further and this one might even be considered a sort of sweet potato and white potato hash with peas and spices. Tangy, spicy and slightly sweet, this dish is a welcome surprise with a variety of textures in each bite — I am quite content to grace it with a salad label. It's vegan friendly too.

I was inspired to make it after Jac called out for potato salads for this month's No Crouton's Required challenge and because after eating lots and lots of soups over the winter months, I wanted a nice winter salad, because potato salads are not just for outdoor picnics. I'm also sharing this with Ricki's Wellness Weekend.

Serve this one warm or chilled.

Indian-Style Potato and Pea Salad with Tamarind and Chat Masala

Recipe by Lisa Turner Adapted from 1,000 Indian Recipes Cuisine: Indian Published on February 20, 2013 Colorful, tangy and zesty fried potato and sweet potato salad with peas, tamarind, chat masala and Indian spices Print this recipe Ingredients: 1 lb (450 g or 2 large) potatoes 1/2 lb (225 g or 1 large) sweet potatoes 3 to 4 tablespoons tamarind paste 1 teaspoon chat masala 3 tablespoons oil 1 cup fresh or frozen and slightly defrosted peas* 1-inch piece fresh ginger, minced or grated 1/2 teaspoon chili pepper 1/4 to 1/2 teaspoon cayenne, to taste 1/4 teaspoon amchoor (optional) pinch or two of asafetida (optional) 1 teaspoon sea salt, or to taste handful of fresh parsley, chopped 2 to 3 green onions, trimmed and sliced *Note: if using fresh peas, boil slightly ahead of time until just tender. Instructions: Begin by roasting the potatoes and sweet potatoes in a 400° oven. Bake until fork tender — about 45 minutes depending on the size of your vegetables. Let cool. While the potatoes are cooling, combine the tamarind paste with some hot water, whisk with a fork and let sit for 10 to 15 minutes. Push the pulp through a strainer and whisk with a teaspoon of the soaking water. Set aside. When the potatoes and sweet potatoes are cool enough to handle, peel them. Cut the sweet potatoes into 1/2-inch rounds and slice the potatoes lengthwise into roughly 1-inch strips. Heat the oil in a cast-iron skillet or heavy-bottomed non-stick pan over medium-high heat. When hot, gently transfer the potatos to the pan and fry, stirring occasionally, until both sides are golden brown — about 10 minutes. Remove from the pan and let cool until you can handle the potatoes, and then cut into smaller pieces. In the same pan, stir and fry the peas for a few minutes. Stir in the tamarind, ginger, spices, salt and fresh parsley. Transfer the potatoes back to the pan and gently stir to coat. Cook for a another few minutes, stirring occasionally, until heated throughout. Transfer to a serving dish or individual plates and garnish with chopped green onion. Serve warm or cold. Makes 4 servings

More potato salad recipes from Lisa's Vegetarian Kitchen you are sure to enjoy:
Pesto and Potato Egg Salad
Mexican-Style Potato Salad With Avocado and Jalapeño
Warm Baby Potato and Pea Salad

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Peach and Bocconcini Salad with Arugula

I am craving spring and it is no secret to those that know me and check in on my space that I despise winter. My smallish frame has a most difficult time keeping warm, even in my apartment, even when I am cooking and baking in my kitchen. I adore old houses but the draftiness and lack of proper insulation make for a good number of cold months in a row with little relief. In addition to that, I miss the warming sun on bare skin.

I suppose that is one of the reasons I made this refreshing peach salad that can hardly be said to be seasonal here in Canada, but I can dream of warmer times. I rarely use canned ingredients, but was invited to try California cling peaches that are not packed in that usual syrupy, sugary mixture of unpleasantness nor with nasty preservatives. I do tend toward soups, stews and baked dishes for dinner during these dreary months, but we all need a bit of sweetness in our diet, no matter the time of year. Store this one away for fresh peach season or just hurry off to the store and get some canned peaches as I did if you can't wait that long.

Mild bocconcini cheese really takes on the natural sweetness of the peaches and tartness of the vinegars, especially when marinated, and the earthy tender greens and fresh basil fill out the whole taste experience. You won't be disappointed with this delightful side salad.

Peach and Bocconcini Salad with Arugula

Recipe by Lisa Turner Adapted from the California Cling Peach Board Published on January 27, 2013 Simple and refreshing, slightly sweet and savory salad of marinated peach slices and bocconcini cheese served over arugula Print this recipe Ingredients: 14 oz (400 ml) can water-packed and sugarless California cling peach slices 1 tablespoon white balsamic vinegar 1 tablespoon champagne vinegar splash of rice vinegar (optional) 1 tablespoon olive oil 1 teaspoon fennel seeds 1 teaspoon red chili flakes 1/2 teaspoon sea salt 9 to 10 1-inch bocconcini balls, cut into quarters or halves 1/3 cup fresh basil, cut into fine strips 2 cups arugula 2 to 3 tablespoons pistachios or coarsely chopped walnuts (optional) Note: Use 2 tablespoons of white wine vinegar in place of the balsamic and champagne vinegars if desired and do experiment with the vinegars and oils you have on hand. Instructions: Drain the peaches, reserving a few tablespoons of the liquid. Whisk together the vinegars, 1 to 2 tablespoons of the reserved peach liquid, olive oil, fennel seeds, red chili flakes and salt. Gently stir in the bocconcini cheese and peach slices, and marinate for at least an hour at room temperature or overnight in the refrigerator. Add the basil and gently toss. To serve, line salad plates with some arugula, drizzle over some of the dressing and top with peach slices, bocconcini cheese and basil. Sprinkle with pistachios or chopped walnuts if desired. Makes 3 to 4 servings

More refreshing salads from Lisa's Vegetarian Kitchen you are sure to enjoy:
Avocado Salad
Creamy Coleslaw
Chickpea and Fresh Ginger Salad
Fig Salad with Fresh Basil, Arugula, Goat Cheese and a Pomegranate Vinaigrette

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Audio accompaniment: Pantha du Prince at Shanti 7.12.2008

Beetroot, Leek and Walnut Salad

I do tend to eat more soups than salads during the cold months, but this is a substantial and nourishing winter salad not to be missed and I see no reason why it shouldn't appear on menus all year round. Robust and earthy beets are gently tossed with a tangy and nutty vinaigrette that is balanced and enhanced by some sweetness from the presence of tamarind and a sprinkling of pomegranate seeds. The contrast of flavors and textures in this dish make for one fine dining experience and your guests will never guess just how easy it is to put together. Simplicity is often the most gourmet feature of the meal.

This is adapted from Jerusalem by Yotam Ottalenghi. Ottolenghi is a true genius and master in the kitchen, and the freshness and graceful simplicity that are a signature of his creations make for some of the most creative and pleasing additions that often adorn my table. This book, and his other releases, are a must have for aspiring and accomplished cooks alike, and they do look so beautiful on the shelf and the coffee table for that matter.

I'm sharing this substantial vegan salad with Ricki's Wellness Weekend.

Beetroot, Leek and Walnut Salad

Recipe by Lisa Turner Adapted from Jerusalem: A Cookbook Published on January 22, 2013 Sweet and earthy roasted beets tossed with leeks and walnuts in a tangy tamarind vinaigrette Print this recipe Salad: 4 medium beets, trimmed 4 medium leeks, trimmed and cut into 4-inch pieces 1 cup arugula leaves 1/4 cup fresh parsley or cilantro, chopped 1/3 cup pomegranate seeds (optional) Dressing: 1 tablespoon tamarind pulp or paste 1 cup walnuts, coarsely chopped 2 cloves garlic, minced 1/2 teaspoon chili flakes 1/4 cup cider vinegar 2 teaspoons white balsamic vinegar or 1 teaspoon regular balsamic vinegar 1 teaspoon walnut oil 3 tablespoons olive oil sea salt and fresh cracked black pepper to taste Instructions: Begin by roasting the beets. Preheat an oven to 425°. Scrub the beets, wrap in foil, and roast for 45 to 69 minutes or until they are fork tender. Set aside to cool. Once the beets are cool, peel and cut into bite-sized wedges. Transfer to a bowl. To cook the leeks, place in a medium saucepan with enough salted water to cover. Bring to a boil, reduce the heat to medium-low, and simmer for 10 minutes or until the leeks are just tender. Drain and rinse with cold water, then cut into smaller pieces and transfer to another bowl. Meanwhile, soak a tablespoon of tamarind pulp or paste in 1/4 cup of hot water for 20 minutes. Strain, reserving the liquid. To make the dressing, combine the walnuts, garlic, chili flakes, vinegars, oils, 2 to 3 tablespoons of the reserved tamarind water. and salt and pepper to taste. Let stand at room temperature to combine the flavors. Gently toss the beets with half of the dressing and the leeks with the remaining dressing. To serve, place some of the arugula onto serving plates, top with a few beets, followed by more arugula and some leeks, and then a few more beets and some more leeks. Scatter the fresh parsley or cilantro over top and garnish with pomegranate seeds for an extra special burst of fresh flavor. Makes 4 to 6 servings

More beet recipes from Lisa's Vegetarian Kitchen:
Shredded Beet and Dill, Coconut Salad
Lentil Pomegranate Stew with Beets and Spinach
Haloumi, Beetroot and Greens Dressed with Tahini and Lemon
Roasted Beetroot with Toasted Walnuts and a Yogurt Dressing

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