Falafel Salad

March 3, 2022
Ingredients

Makes 1 serving

Amount Ingredients
28g hummus
100g falafel
92g cucumber, peeled, diced
44g tomatoes, diced
50g sweet kale salad (salad only)

Process
1. Spread hummus around bottom of low bowl or plate; thin with water to desired consistency (use about a teaspoon at a time)
2. Crumble falafel on top; layer cucumber and tomatoes
3. Chop up salad kit and add on top
4. Mix everything together, scraping the hummus from the bottom in the process
Nutrition

311 calories

Notes
- I used restaurant falafel, but you could use any that you prefer.
Variations
- add hot sauce; I’d particularly recommend something with a smoky cumin flavor like a red shug/zhug
- can also add tahini to help increase the moisture and keep it from being too dry; this will significantly increase the calories
- can add seasonings like sumac, za’atar, or herbs like mint and cilantro
- can bulk it up with chickpeas, beans, or chicken
Meal Ideas // No Cook // Salad

arab ○ calories calculated ○ cold ○ low effort ○ middle eastern ○ one pot pan or bowl ○ photo ○ quick ○ vegetarian
Chickpea Salad with Citrus Tahini Dressing

January 16, 2022
Ingredients

Chickpea Salad

Amount Ingredients
180g chickpeas, dry^*
320g cucumber, diced
45g tomatoes, diced
22g shallots or red onion, finely diced
20g cilantro, chopped
^*Can replace with ~2 15oz cans of chickpeas (drained), or 450g cooked & frozen

Citrus Tahini Dressing

Amount Ingredients
75g tahini
50g lime juice, fresh
40g lemon juice, fresh
26g water
½ tsp sumac
to taste salt

Process
1. If using dry beans, add them to instant pot, cover with water by several inches, add salt and seal lid.
```
Pressure: High
Time: 40 minutes
Release: Quick
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1. Prepare all the ingredients (chop, dice, juice, etc.)
2. Toss everything together and taste for seasoning
Notes
- This dish is best served cold, so if using dry chickpeas, prepare them in the morning or the night before and refrigerate
- Shallots are milder than onions but super expensive; use red onions if you’re not a Rockefeller
- Can use all lemon juice or all lime juice, if that’s all you have on hand
Instant Pot // Mains // No Cook // Recipe // Salad // Stovetop

arab ○ better than takeout ○ cold ○ middle eastern ○ one pot pan or bowl ○ photo ○ vegetarian
Black Bean Burger Salad

December 15, 2021
Ingredients

Amount Ingredients
1 tomato, diced
½ cucumber, large, diced
66g salsa
2 black bean burgers, toasted
15g cheese, shredded, Mexican blend
38g sour cream
3 leaves lettuce, iceberg, chopped
to taste cilantro, fresh

Process
1. Prepare black bean burger however you like (airfryer, stovetop, George Foreman grill or panini press, toaster oven, etc.)
2. Chop tomato and cucumber; toss with salsa and layer on bottom of a plate
3. Crumble black bean burger over salad base
4. Sprinkle cheese immediately on top so it melts a little
5. Add sour cream, lettuce, and cilantro
Nutrition

640 calories

Notes
- Can mix sour cream with salsa to make a kind of sauce
- Use whatever brand of black bean burgers you like, except the Don Lee Farms ones, which are bland with no flavor.
Airfryer // Mains // Recipe // Salad // Stovetop

calories calculated ○ low effort ○ mexican ○ one pot pan or bowl ○ photo ○ quick ○ vegetarian
Fish on a Bed of Salad

November 30, 2021
Pair breaded and frozen white fish fillets on a pile of lightly dressed, bagged salad.

Products

Costco
- Panko crusted tilapia
- Mediterranean crunch chopped salad
Assembly
1. Prepare the fish in toaster oven, air fryer, George Foreman grill, or panini press (no need for any extra oil).
2. Lightly dress salad with included dressing; no need to use up the entire dressing packet.
Airfryer // Mains // Meal Ideas // Oven // Salad

fish ○ low effort ○ one pot pan or bowl ○ photo ○ quick ○ seafood

Amount	Ingredients
28g	hummus
100g	falafel
92g	cucumber, peeled, diced
44g	tomatoes, diced
50g	sweet kale salad (salad only)

Amount	Ingredients
180g	chickpeas, dry^*
320g	cucumber, diced
45g	tomatoes, diced
22g	shallots or red onion, finely diced
20g	cilantro, chopped

Amount	Ingredients
75g	tahini
50g	lime juice, fresh
40g	lemon juice, fresh
26g	water
½ tsp	sumac
to taste	salt

Amount	Ingredients
1	tomato, diced
½	cucumber, large, diced
66g	salsa
2	black bean burgers, toasted
15g	cheese, shredded, Mexican blend
38g	sour cream
3 leaves	lettuce, iceberg, chopped
to taste	cilantro, fresh

Lentil Salad

November 25, 2021

Credits

Recipe adapted from Instant Pot Tangy Lentil Salad.

Ingredients

Makes 4 servings

For the Lentils

Amount	Ingredient
200g	lentils, brown, dry
2 cups	water
2 tsp	Better than Bouillon chicken base
½ tsp	thyme
1	bay leaf

For the Salad

Amount	Ingredient
¼ cup	lemon juice, fresh
¼ cup	onion, diced
½	jalapenño, minced
1 stalk	celery, diced
1	cucumber, mini
2 T	olive oil, extra virgin
1 T	garlic, minced
½ tsp	parsley, dried
½ tsp	oregano, dried
¾ tsp	salt
¼ tsp	black pepper

Process

Add all ingredients under “For the Lentils” to instant pot:

Pressure: High
Time: 8 minutes
Release: Quick

In a medium-sized bowl, add the rest of the ingredients, starting with the lemon, onion, and jalapeño so that they can quick pickle while assembling the rest of the salad.
When lentils are done, discard bay leaf and add contents to salad

This can be enjoyed warm or cold.

Nutrition

Calories: 235 per serving

Notes

You can substitute red bell pepper for the celery (as in picture)
If having the salad cold, be sure to wait for the lentils to cool before adding them to salad greens, otherwise they will wilt
Tahini can be added (to taste) to make it creamier and give a slight Middle Eastern flavor
Picture shows salad on a bed of baby kale

Instant Pot // Recipe // Salad

cold ○ lentils ○ photo ○ vegetarian

Caprese Salad

November 25, 2021
Ingredients

Makes 1 serving

Amount Ingredient
100g Mozzarella, fresh
½ tomato, medium
to taste salt
½ T olive oil, extra virgin
1 T Balsamic vinegar
3 T basil, fresh, ribboned

Process
1. Slice tomato into rounds, sprinkle with salt and layer with the mozzarella.
2. Distribute basil evenly and drizzle with oil and vinegar.
Nutrition

Calories: 350 (whole recipe)

Notes
- You can reduce balsamic in a small pot to concentrate it down and thicken the consistency; it will become a balsamic glaze and be a little sweeter.
- 25g of spinach will add 5 calories.
No Cook // Recipe // Salad

better than takeout ○ calories calculated ○ cold ○ italian ○ one pot pan or bowl ○ photo ○ quick ○ vegetarian

Ingredients

Process

Nutrition

Notes

Variations

Ingredients

Chickpea Salad

Citrus Tahini Dressing

Process

Notes

Ingredients

Process

Nutrition

Notes

Products

Costco

Assembly

Credits

Ingredients

For the Lentils

For the Salad

Process

Nutrition

Notes

Ingredients

Process

Nutrition

Notes