Salad Archives - Teri-Ann Carty

Arugula Pear Salad with Balsamic Date Vinaigrette

Teri-Ann Carty — Fri, 19 Dec 2025 09:00:57 +0000

Arugula Pear Salad with Balsamic Date Vinaigrette

Created by: Teri-Ann Carty

This Arugula Pear Salad is fresh, elegant, and visually stunning. Think peppery arugula, sweet pear, truffled almonds, and shaved Parmigiano come together with a silky, unforgettable homemade Vomfass Balsamic Date Vinaigrette that you will want to drink! This salad feels elevated, yet simple and is perfect as a starter, side, or light meal.

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Arugula Pear Salad (with Truffled Almonds!)

As I was writing this, I realized I don’t have nearly enough salads and salad dressings on this website. So consider this my promise to you that in 2026 you will have waaay more savoury dishes, healthy homemade salad dressings and *perhaps* just a few less sweets. I love preparing savoury, and if that sounds good to you, make sure you are subscribed so you never miss a recipe! This salad is beyond amazing, and many of you may be thinking, “salad in the winter!?” and to that I say, absolutely! Salad is a year-round dish in my house; you always need your greens, and light meals should happen at least once a day. Here’s the thing: when a salad is tossed in a dressing that tastes GOOD, somehow it doesn’t feel like you’re eating something that was thrown together just because; a good dressing makes it feel intentional.

This salad is so simple, yet you’d never know. It reminds me of a salad that used to be on my old restaurant’s menu. A simple arugula salad with good quality almonds, pear and especially parmigiano is a must. The Vom Fass Date Balsamic Star is the star of this dressing (and maybe the whole salad). It makes such a wonderful vinaigrette, so if you’ve never made your own vinaigrette before, this is a good place to start. I love the quality of Vom Fass. It is by far one of the best-tasting ingredients in its category. They do vinegars, oils and a whole lot more. Check out their website and parous, I am sure you will fall in love with at least seven items. This homemade balsamic vinaigrette might be my new favourite. Alright y’all, let’s get into it!

Why Are Arugula Pear Salads So Popular?

There’s a reason the combination of arugula and pear shows up again and again on menus. Peppery arugula brings brightness and bite, while pears offer natural sweetness and juiciness that soften the greens beautifully. Together, they create contrast without conflict. Arugula pear salads are also incredibly versatile, and no two are the same. They can be light and refreshing or layered and indulgent, depending on the cheese, nuts, and dressing you choose. Add a well-balanced balsamic vinaigrette, and you have a salad that feels complete, not like an afterthought, but like the star of the plate!

Arugula Pear Salad Ingredients

This arugula and pear salad relies on a handful of thoughtfully chosen ingredients, each playing a role in balance and texture. Here is what you’ll need:

Fresh arugula: Peppery, bright, and slightly bitter, arugula forms the foundation of this salad and pairs beautifully with sweet fruit and rich cheese. Can you use spinach instead? You can use whatever leafy green you like.
Bosc pear: Firm yet juicy, Bosc pears hold their shape when cubed and offer a subtle sweetness without being watery.
Vom Fass Truffled almonds: These are addictive. Let me just start there. They’re crunchy, rich, and quite literally taste like luxury. If you can’t find them, roasted almonds or walnuts work beautifully as well, but trust me when I say, look for these.
Parmigiano cheese: Thinly shaved Parmigiano adds saltiness that grounds the salad and balances the fruit. You could play around with goat’s cheese or blue cheese, but the balance will differ.
Sea salt and cracked pepper: Essential for bringing all the flavours into focus.

Balsamic Vinaigrette Ingredients

This homemade balsamic vinaigrette is simple, elegant, and far more vibrant than anything store bought!

Vom Fass Date balsamic vinegar: Obsessed, this naturally sweet and mellow vinegar has dates infused and is the perfect base for the vinaigrette. This vinegar creates a beautifully rounded dressing without sharpness. If you can’t find this, don’t fret! Regular balsamic vinegar will work just as well; you may just want to tweak the maple syrup slightly.
Dijon mustard: Adds body and helps emulsify the dressing while contributing subtle heat.
Maple syrup: Enhances the sweetness of the date balsamic and balances acidity.
Garlic: Adds depth and savoury warmth.
Sea salt and cracked pepper: Essential for balance.
Vom Fass extra virgin olive oil: Smooth, fruity, and rich, olive oil gives the dressing its luxurious mouthfeel.

How to Make Balsamic Vinaigrette

Making your own balsamic vinaigrette recipe is one of the simplest ways to elevate everyday meals. Simply, add the balsamic vinegar, Dijon mustard, maple syrup, garlic, salt, and pepper to a small mason jar. Pour in the olive oil, seal with a lid, and shake vigorously until emulsified. Taste and adjust seasoning as needed. The dressing should be balanced, sweet, tangy, and smooth.

How to Make Arugula Pear Salad

This arugula pear salad recipe comes together quickly and is best assembled just before serving. Start by placing the arugula in a large mixing bowl. Top with cubed (or sliced) pear, chopped truffled almonds, and thin shavings of Parmigiano. Drizzle the vinaigrette lightly over the salad and gently toss to combine. Finish with sea salt and cracked pepper to taste. The goal is to coat, not drown. You want every leaf lightly dressed so the flavours remain distinct and fresh.

How to Toss a Salad Easily

The key to a good salad is gentle handling. Always toss in a large bowl, so ingredients have space to move without bruising. Add dressing gradually and toss with clean hands or salad servers. This allows you to feel when the leaves are coated just enough. Over-tossing or overdressing can flatten flavours and ultimately can weigh down your ingredients and ruin the texture of your salad. Most often, consider “less is more” when tossing your salad.

How to Customize Your Arugula Pear Salad

This easy arugula salad is wonderfully adaptable. You can swap the cheese for goat cheese or blue cheese if you prefer something creamier. Add grilled chicken, roasted squash, or prosciutto to turn it into a heartier meal. Walnuts, pecans, or hazelnuts work beautifully in place of almonds. A squeeze of lemon zest can brighten the dressing even more if desired. This salad welcomes personalization, so let it evolve with the season and whatever you have on hand.

What to Serve with Arugula Pear Salad

I love pairing pizza with salad, and this combination of flavours is so incredible, you’ll be making it at least once a week. Ok, maybe once a month, but it will be one of your go-to recipes for Friday pizza night, girls’ night or dinner for 1 (that’s me!). I ate the entire salad last evening and had 3 small pieces of the pizza (and if you’re wondering what pizza I paired it with, it was this High Protein Pepperoni Pizza!!!) You can also pair this pear arugula salad with roasted chicken, seared salmon, or a simple pasta alla norma. It also works well alongside soups, grain bowls, or as part of a holiday spread.

How to Use Leftover Balsamic Vinaigrette

This balsamic vinaigrette is far too good to use just once, and to be fair, the recipe definitely makes more than you will need for this salad alone (that was done intentionally, because damn, it’s gooood). Drizzle your vinaigrette over roasted vegetables, spoon it onto grilled meats, or use it as a marinade. It also makes a beautiful dressing for grain salads, lentils, or even sliced tomatoes with fresh herbs.

Storing Balsamic Vinaigrette

Store the dressing in a sealed mason jar in the fridge for up to one month. Olive oil may solidify when cold; simply let it sit at room temperature for a few minutes and shake well before using.

Why You’ll Love This Arugula Pear Salad

This is one of those delicious salads that feels effortless yet intentional. It’s quick to make, elegant on the plate, and balanced in flavour. The combination of peppery greens, sweet pear, crunchy nuts, and rich cheese makes every bite interesting. It’s a salad you’ll come back to again and again, reliable, beautiful, and endlessly adaptable. It’s also just beautiful, endlessly customizable and something that everyone can enjoy. I guarantee that if you put this salad together and add it to your holiday spread, it will disappear!

Arugula Pear Salad FAQ

How can I tell if the pear is ripe enough? A ripe pear will give slightly when pressed near the stem but still feel firm overall.

What kinds of pears are best for salad? Bosc and Anjou pears work best because they hold their shape and aren’t overly juicy.

Do I need to peel the pears? No. The skin adds texture and colour and softens beautifully when ripe.

How to cut pears for salad? Slice in half, remove the core, and cut into small cubes or thin slices depending on preference.

Can I use a different nut? Absolutely. Walnuts, pecans, or hazelnuts are all excellent alternatives.

Can I use any other greens in this salad? Yes. Baby spinach or mixed greens work well, though arugula offers the most contrast.

Did You Make This Recipe?

Don’t forget to leave a rating and review below, and let me know how you liked it! Try these delicious recipes next:

Bruschetta Pasta Salad

French Onion Soup Pasta Bake

One Pan Creamy Orzo Chicken

Healthy Cottage Pie

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Arugula Pear Salad (with truffled almonds!)

Course Main Course, Salad, Side Dish

Cuisine Canadian

Prep Time 10

Total Time 10

Servings servings

Calories 570kcal

Author Teri-Ann Carty

Equipment

small mason jar, chefs knife, cutting board, vegetable peeler

Ingredients

Vomfass Balsamic Date Vinaigrette

½ cup Vom Fass date balsamic vinegar
1 tbsp dijon mustard
1 tbsp maple syrup
1 garlic clove finely minced
sea salt and cracked pepper
½-¾ cup Vom Fass olive oil

Arugula Pear Salad with Vom Fass Truffled Almonds

6 cups arugula
½ Bosc pear cubed
½ cup Vom Fass Truffled Almonds roughly chopped
Parmigiano cheese thinly shaved
2-3 tbsp Vom Fass date balsamic vinaigrette
sea salt and cracked pepper

US Customary - Metric

Instructions

For the Dressing

To a small mason jar, add ingredients as they are listed. Seal with a lid and shake vigorously to emulsify.
Store in the fridge up to a month.

For the Salad

Place arugula in a large bowl. Top with pear, almonds and Parmigiano.
Drizzle vinaigrette on top and toss to combine.
Season with salt and pepper to taste.

Notes

If you can't find Vom Fass date balsamic vinegar, use whatever kind of balsamic you can find!
Same with the truffled almonds; these are SO GOOD, but a roasted almond or walnut would be lovely.

Nutrition

The post Arugula Pear Salad with Balsamic Date Vinaigrette appeared first on Teri-Ann Carty.

High Protein Cottage Cheese Wrap and Tuna Salad

Teri-Ann Carty — Mon, 17 Jun 2024 08:00:40 +0000

Home » Mains » Salad

High Protein Cottage Cheese Wrap and Tuna Salad

Created by: Teri-Ann Carty

High Protein Cottage Cheese Wrap and Tuna Salad is a quick, nutritious meal that's perfect for breakfast or lunch. Follow the recipe as I've made it or customize with your favorite ingredients. It's gluten free, packed with protein and is an amazing post workout option!

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High Protein Tuna Salad Cottage Cheese Wrap

Looking for a nutritious and delicious meal that’s quick to make, high in protein, and low in carbs? Introducing my High Protein Tuna Salad Cottage Cheese Wrap! This wrap is not only packed with protein but also incredibly versatile, allowing you to customize the ingredients to suit your taste. It’s perfect for a light but nutritional lunch or breakfast and an amazing option for post-workout recovery. Recently, this trend has been lighting up my socials, and it’s easy to see why. With approximately 25 grams of protein per cup of cottage cheese and 12 grams from two eggs, this wrap kept both me and the mister full for hours. I’m already thinking about my next variation—perhaps with sun-dried tomatoes! Let me know in the comments if you like that idea.

One of my favorite ways to enjoy this wrap is with a delicious tuna salad. Tuna salad has always been a go-to lunch for me because it’s easy to make and you can tweak it each time for variety. Lately, I’ve started using high-protein Greek yogurt instead of mayonnaise, and not only do I not miss the mayo – I also think it tastes better! This meal is perfect for anyone looking to increase their protein intake while enjoying a tasty and satisfying dish. Protein is all the rage these days, isn’t it? Let’s get rolling!

Ingredients for High Protein Tuna Salad

Tuna (in water): Never underestimate canned tuna! It’s a fantastic source of lean protein, providing about 20 grams of protein per 3-ounce serving; it’s rich in omega-3 fatty acids, which are essential for heart health and honestly, it’s just so easy to work with. Choosing Tuna packed in water rather than oil helps keep the calorie count lower, making it a great choice for a healthy, high-protein meal. The water is also a great gift to your kitties if you have
Greek Yogurt: Greek Yogurt is my high-protein substitute for mayonnaise, offering around 10 grams of protein per half-cup. It also adds a creamy texture and tangy flavor to the Tuna Salad. Additionally, Greek Yogurt contains probiotics, which support digestive health and boost the immune system.
Green Onion: Green Onions add a mild, fresh onion flavor to the salad without overpowering it. They are low in calories and provide a small amount of vitamins A and C, which are important for immune function and skin health. The green tops also add a nice pop of colour to the dish.
Dill Pickle: With a slightly sour and tangy taste; dill Pickles bring a crunchy element to the salad that complements the other ingredients nicely.
Celery: Adds an additional refreshing crunch with a subtle, slightly peppery flavor. It’s very low in calories and a good source of fibre, which helps with digestion. Celery also contains antioxidants and vitamins like A, K, and C, making it a nutritious addition to the recipe.
Mustard: Adds a sharp, tangy flavor to the Tuna Salad, enhancing the overall taste. It’s low in calories and fat, making it a healthy flavor booster. Mustard seeds are also rich in antioxidants and may have anti-inflammatory properties.
Salt and Pepper: These essential seasonings bring out the flavors of all the ingredients in the Tuna Salad. Salt enhances the overall taste, while Pepper adds a hint of heat and complexity. Using them in moderation is key to achieving a well-balanced dish.

Ingredients for High Protein Viral Cottage Cheese Wrap

Cottage Cheese: The main ingredient to these wraps; cottage cheese is an excellent source of protein, providing about 25 grams per cup. It’s also low in fat and carbohydrates, making it a great choice for a high-protein, low-carb diet.
Eggs: Eggs are another powerhouse of protein, with two eggs providing around 12 grams. They are also rich in essential nutrients like choline, which supports brain health, and lutein, which is good for eye health. The combination of Eggs and Cottage Cheese in this wrap ensures a substantial protein boost.
Garlic Powder, Onion Powder, and Paprika: These spices add depth and flavour to the wrap without adding extra calories or carbs. Garlic Powder and Onion Powder provide a savoury, aromatic base, while Paprika adds a hint of smokiness and colour. These spices also contain antioxidants that support overall health.
Dried Oregano: Oregano is a flavorful herb that brings a touch of Mediterranean flair to the wrap. It’s rich in antioxidants and has antibacterial properties. Oregano also contains vitamins A, C, and K, contributing to its nutritional benefits.
Salt and Cracked Pepper: A small amount of salt helps to balance the flavours, while cracked pepper adds subtle heat and complexity.

Optional Additional Ingredients

Avocado: Added for its healthy fats, fibre, additional protein and creamy texture. It’s rich in monounsaturated fats, which are good for heart health and provides vitamins like E, C, and several B vitamins. Avocado is optional but always welcome!
Microgreens or Arugula: These greens add a fresh, peppery taste and a satisfying crunch to the wrap. They are packed with vitamins, minerals, and antioxidants, making them a highly nutritious choice. Microgreens and Arugula are particularly rich in vitamins A, C, and K, and contribute to overall health and wellness.

How to Make The Cottage Cheese Wrap

Preheat your oven to 350°F. Line a baking sheet with parchment paper and grease it well to prevent sticking. Add all the cottage cheese wrap ingredients to a blender and blend until smooth.This is the blender that I use and I kid you not, everything always comes out super smooth. Pour the mixture onto the parchment and spread evenly. Bake in the preheated oven for 40-45 minutes until the wrap is set and lightly golden.

How to Make High Protein Tuna Salad

While the cottage cheese wrap is baking, drain the water from the tuna and add it to a bowl. If your tuna is chunky, break it up with a fork. Add the remaining tuna salad ingredients – Greek yogurt, green onion, dill pickle, celery, mustard, salt, and pepper—and stir to combine. Adjust the amount of Greek yogurt or mustard to your liking and season to taste.

Once your cottage cheese wrap is finished baking you can let it cool for a few moments before handling. Smash your half avocado directly on the wrap, add your greens on top and then add your tuna salad. Try to keep all items contained to one part of the wrap as your next step will be to roll them (length-wise) and then cut it in half! It’s THAT simple, all you’ve gotta do now is enjoy and do a little happy food dance!

Ways to Customize Your Cottage Cheese Wrap

One of the best things about this wrap is how customizable it is. You can add your favourite fillings to suit your taste and nutritional needs. Try adding smashed avocado for healthy fats, microgreens or arugula for a fresh crunch, or even some sun-dried tomatoes for a burst of flavor. The possibilities are endless, so get creative and make this wrap your own! If you have an idea for a cottage cheese wrap variation comment it below and I’ll make it happen!

Why You’re Going to Love This Meal

This Cottage Cheese Wrap is a game-changer because it’s high in protein, low in carbs, and incredibly easy to make. The combination of cottage cheese and eggs provides a solid protein base that will keep you full and satisfied. It’s perfect for busy days when you need a nutritious meal that doesn’t compromise on taste and will keep you satiated for hours. It’s also an incredibly versatile option that can be enjoyed for breakfast, lunch, or even as a post-workout snack.

Tips and Tricks for Perfect Wraps

Ensure your wraps turn out perfect every time, make sure to grease your parchment paper well to prevent sticking.
Blend the cottage cheese mixture until it’s completely smooth for the best texture.
When baking, keep an eye on the wrap to prevent overcooking; it should be set and slightly golden.

Other High Protein Meals to Try!

If you love this Cottage Cheese Wrap, you’ll definitely want to try some of my other high-protein recipes.

High Protein Mediterranean Pasta Salad

High Protein Beef and Rice Bowl

Protein French Toast

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Cottage Cheese Wrap and Tuna Salad

Course Dinner, Lunch, Main Course

Cuisine Canadian

Prep Time 15

Cook Time 40

Total Time 55

Servings

Calories 357kcal

Author Teri-Ann Carty

Equipment

cookie sheet, parchment paper, oven, blender

Ingredients

Tuna Salad Ingredients

1 can tuna in water my cats get the water!
¼ cup Greek yogurt more if you desire
1 green onion sliced
1 dill pickle small dice
1 celery stalk small dice
1 tbsp mustard
salt and pepper

Cottage Cheese Wrap Ingredients

1 cup cottage cheese
2 eggs
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp paprika
½ tsp oregano dried
¼ tsp salt and cracked pepper

Optional Additional Ingredients

½ avocado smashed
1 handful micro greens or arugula

US Customary - Metric

Instructions

Preheat oven to 350°F and line a baking sheet with parchment paper. Grease well to prevent sticking.
Blend cottage cheese wrap ingredients until smooth. Pour onto parchment and spread evenly. Bake for 40-45 minutes.
While the wrap is baking, drain tuna and add to a bowl. Break up with a fork if chunky. Add remaining tuna salad ingredients and stir to combine. Season to taste.
Once the wrap is baked, optionally add smashed avocado and tuna salad. Roll, cut in half, and enjoy!

Nutrition

The post High Protein Cottage Cheese Wrap and Tuna Salad appeared first on Teri-Ann Carty.

Bruschetta Pasta Salad

Teri-Ann Carty — Fri, 14 Jun 2024 08:00:09 +0000

Home » Mains » Salad

Bruschetta Pasta Salad

Created by: Teri-Ann Carty

Pasta salad but make it super simple! This Bruschetta Pasta Salad is the perfect dish to make for your next cookout, BBQ, or backyard bash. It comes together in under 20 minutes, so it works like a charm if you're crushed for time. Summer is meant to be spent outdoors and not stuck in your kitchen! The white balsamic in this dressing is so lovely and complements the other ingredients perfectly!

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Bruschetta Pasta Salad: A Summer Staple

Summertime calls for easy, breezy recipes that let you spend more time enjoying the sunshine and less time in the kitchen. That’s why this 20 minute Bruschetta Pasta Salad is the perfect option if you’re craving a vibrant, fresh, and super simple dish. It’s perfect for any cookout, BBQ, or backyard bash as it serves 4 or more and takes little to no effort to make! I’m all about making healthy choices without compromising flavor and this cold pasta salad is no exception. The high-protein Chickapea pasta gives it a nutritious boost, and the texture is absolutely fantastic. You can check out my favorite Chickapea pasta here.

What sets this salad apart is the delightful white balsamic dressing. It’s light, tangy, and elevates the dish to a whole new level. While you could use red wine or regular balsamic vinegar, I truly recommend getting your hands on white balsamic for that extra special touch. It pairs beautifully with cherry tomatoes, fresh basil, and creamy mini bocconcini cheese, creating a flavor explosion in every bite. Get ready to wow your guests and make this Bruschetta Pasta Salad!

Bruschetta Pasta Salad Ingredients

Vinaigrette Ingredients

Shallot: This small, bulb-shaped onion has a more delicate and sweet flavour than regular onions. Its finely minced form blends seamlessly into the vinaigrette, providing subtle undertones that enhance the overall taste without overpowering the dressing.
Garlic: Known for its strong and distinctive flavor, garlic is a key ingredient in many dressings. When minced, the flavor infuses the vinaigrette and complements the sweetness of the shallots.
Dried Oregano: A staple in Mediterranean cooking, dried oregano has a warm, slightly bitter taste that adds depth and complexity to the vinaigrette.
White Balsamic Vinegar: The ingredient that sets this vinaigrette aside from others! I use this white balsamic vinegar and it’s absolutely delicious! This vinegar offers a lighter, slightly sweet alternative to traditional dark balsamic vinegar. Its delicate acidity enhances the vinaigrette without being overpowering, adding a subtle sweetness and a crisp, tangy finish that brightens the entire dish.
Olive Oil: Extra virgin olive oil is the backbone of the vinaigrette, providing a rich, smooth texture that helps emulsify the other ingredients. Its fruity and slightly peppery notes add depth to the flavor profile, making the dressing silky and luxurious.
Sea Salt and Cracked Pepper: These essential seasonings enhance all the other flavors in the vinaigrette. Sea salt provides a pure, clean saltiness, while cracked pepper adds a hint of heat and complexity, balancing the sweetness and acidity.
Chili Flakes: Just a pinch of chili flakes adds subtle heat to the vinaigrette, creating a more dynamic and exciting flavor profile.

For the pasta salad:

Gluten-Free Fusilli: This spiral-shaped pasta is perfect for holding onto the vinaigrette and other ingredients. I used Chickapea and its texture and flavor are AMAZING. Usually, I am not a fan of high protein pasta because they don’t hold up well but I am pleasantly surprised with this one! It’s made from chickpeas and takes the nutritional value of this pasta salad to a new high. It’s the perfect gluten-free option for this dish.
Mini Bocconcini Cheese: These small, ball-shaped mozzarella cheeses are mild, creamy, and slightly tangy. They add a soft, luscious texture to the salad, creating delightful pockets of creamy flavor that pair well with the fresh vegetables and vinaigrette.
Cherry Tomatoes: Bursting with sweetness and juiciness, cherry tomatoes are a vibrant addition to the salad. Their bright red colour and refreshing taste bring a burst of freshness, balancing the creaminess of the cheese and the heartiness of the pasta.
Basil Leaves: Fresh basil leaves release a fragrant aroma and a slightly sweet, peppery flavor. This herb is a classic in Italian cuisine, adding a fresh, green element that enhances the overall taste and aroma of the salad.
Baby Spinach: Tender and nutrient-rich, baby spinach leaves add a mild, slightly earthy flavor and a vibrant green color to the salad. They provide essential vitamins and minerals, making the salad more nutritious and balanced.
Butter Beans: I love butter beans, and if you’ve been around long enough you will know that! Butter beans are also known as lima beans but you can honestly use whatever soft and buttery bean you have on hand. These babies are packed with protein and add a hearty texture and a slightly nutty flavor, making the salad more filling and satisfying.
Sea Salt and Cracked Pepper: Rounding the overall flavor of this pasta salad, use these two ingredients as your taste permits!

What’s in Bruschetta Pasta Salad?

This Bruschetta Pasta Salad combines all the classic flavors of traditional bruschetta with the heartiness of pasta salad. Fresh basil, cherry tomatoes, and mini bocconcini cheese are tossed with gluten-free fusilli and a white balsamic vinaigrette. The addition of baby spinach and butter beans adds extra nutrients and texture, making this a filling and delicious dish.

What Kind of Pasta to Use

For this Bruschetta Pasta Salad, I recommend using this Gluten-Free Fusilli from Chickapea. Its high-protein content makes it an excellent choice for those looking to add more protein to their diet without resorting to meat or fish. The texture and flavor of this pasta complement the other ingredients perfectly. If you don’t have this pasta on hand, I suggest using any noodle that has some texture so it can capture all the goodies in this salad!

How To Make Bruschetta Pasta Salad

Start by preparing the vinaigrette. In a small bowl, whisk together finely minced shallot and garlic, dried oregano, white balsamic vinegar, olive oil, sea salt, cracked pepper, and a pinch of chili flakes until well combined. Put this aside until it’s time to combine everything.

Next, cook the gluten-free fusilli according to the package instructions. Once cooked, drain the pasta and let it cool. In a large bowl, combine the cooled pasta with halved cherry tomatoes, mini bocconcini cheese, and rinsed butter beans. Toss these ingredients together to evenly distribute them.

Finally, add baby spinach, chiffonade basil leaves, and Parmigiano cheese to the bowl. Toss the salad again to mix in the greens and cheese. Pour the prepared vinaigrette over the pasta salad, and season with additional sea salt and cracked pepper to taste. Allow the salad to rest for a bit before serving, as the flavors will meld and improve with time.

Make-Ahead Tips for Bruschetta Pasta Salad

This Bruschetta Pasta Salad is perfect for making ahead. Prepare the salad as directed and store it in an airtight container in the refrigerator. The flavors will continue to develop, making it even more delicious the next day. Just give it a good toss before serving. I’ve made this salad as a meal prep previously and it is such a great solution because it doesn’t need to be heated up and arguably taste better after it’s had some time to sit.

What to Serve with Bruschetta Pasta

Bruschetta Pasta Salad pairs well with grilled meats, fish, crispy tofu or even as a standalone main course. It’s a versatile dish that complements a variety of summer favorites. Serve it with grilled chicken, steak, or fish for a complete meal, or enjoy it on its own as a light and refreshing lunch.

Why You’re Going to Love This Cold Pasta Salad

You’re going to fall head over heels for this Bruschetta Pasta Salad because it checks all the boxes for a perfect summer dish. It’s incredibly easy to make, coming together in under 20 minutes, which means less time in the kitchen and more time enjoying the sun. The combination of high-protein Chickapea pasta, juicy cherry tomatoes, fresh basil, and creamy mini bocconcini cheese makes every bite a burst of flavor and nutrition. The white balsamic vinaigrette adds a tangy, sophisticated touch that elevates the whole dish. It’s versatile enough to be served as a main dish, side dish, or even a light lunch and is always impressive!

Other Amazing Summer Dishes to Try

Summer is all about fresh, vibrant flavors, and there are plenty of other amazing dishes you should try to make the most of the season. If you liked this recipe don’t forget to leave a comment and rate below. Check out these recipes before you go!

High Protein Mediterranean Pasta Salad

Both Things Can Be True Salad

BBQ Tofu Salad

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Bruschetta Pasta Salad

Course Main Course, Salad

Cuisine Canadian, Italian

Prep Time 20

Total Time 20

Servings

Calories 562kcal

Author Teri-Ann Carty

Equipment

stovetop
pot
big bowl

Ingredients

Vinaigrette Ingredients

1 shallot finely minced
2 garlic cloves minced
1 tsp dried oregano
3 tbsp white balsamic vinegar
4 tbsp olive oil
sea salt and cracked pepper
1 pinch chili flakes

Pasta Salad Ingredients

227 grams gluten free fusilli
200 grams mini bocconcini cheese drained
3 cups cherry tomatoes halved
7-8 basil leaves chiffonade
4 cups baby spinach
1 can butter beans drained and rinsed
sea salt and cracked pepper
Parmigiano cheese

US Customary - Metric

Instructions

Whisk vinaigrette ingredients into a small bowl.
Add cooked pasta, tomatoes, mini bocconcini and butter beans into a large bowl and toss to combine.
Add spinach, basil and parmigiano and toss again.
Pour over dressing and season with salt and cracked pepper.
Set aside to rest until ready to eat. The longer it sits, the better.

Nutrition

The post Bruschetta Pasta Salad appeared first on Teri-Ann Carty.

High Protein Mediterranean Pasta Salad

Teri-Ann Carty — Fri, 24 May 2024 08:00:38 +0000

Home » Mains » Salad

High Protein Mediterranean Pasta Salad

Created by: Teri-Ann Carty

Dive into the vibrant world of Mediterranean flavors with this High Protein Mediterranean Pasta Salad. This dish combines the robustness of chickpea pasta with a colorful array of fresh ingredients like artichoke hearts, sun-dried tomatoes, and Kalamata olives, all tossed in a zesty homemade dressing. Perfect for those seeking a nutritious boost without skimping on taste. This pasta salad is not only filling but also brimming with protein, gluten free and ready in 30 minutes. It's an excellent choice for family gatherings, picnics, or just a refreshing meal on a warm day, offering a delicious way to stay energized and satisfied.

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Easy Pasta Salad

As the days grow longer and the air begins to warm up I start to get a craving for fresh easy meals that allow me to spend more time outside! I asked you all what you’d like to see more of and pasta salad recipes were top of the list – so here we have this incredible High Protein Mediterranean Pasta Salad! It’s the perfect time to introduce a meals that captures the essence of sun-drenched Mediterranean flavors and the freshness of cold pasta salads. Inspired by the fresh, vibrant flavors that define Mediterranean cuisine, this pasta salad is a harmonious blend of health and taste. Crafted with chickpea pasta, this dish is a protein powerhouse that’s perfectly suited to fuel your summer adventures, from sunny beach days to relaxing backyard gatherings.

With ingredients like tangy crumbled feta cheese, crisp vegetables, and a dressing rich in olive oil and red wine vinegar, each forkful bursts with flavor. What’s more, it’s incredibly versatile, and easily adapted to include your favorite summer veggies or whatever you have on hand. Whether you’re looking to impress at a potluck or simply want to add a nutritious option to your meal rotation, this Mediterranean Pasta Salad recipe promises to be all those things and more!

High Protein Mediterranean Salad Ingredients

Chickpea Elbow Macaroni: A gluten-free, high-protein alternative to traditional pasta, making it an excellent choice for those looking to increase their protein intake without sacrificing flavor. You could also try orzo pasta, or regular wheat pasta if that is what you have on hand! I used these ones!
Artichoke Hearts: Packed with fibre and antioxidants, artichokes add a tender texture and a slight tang to this Greek pasta salad inspired dish.
Sun Dried Tomatoes: Offer a chewy texture and a concentrated burst of sweetness, enhancing the overall richness of the dish.
Kalamata Olives: Known for their bold flavor, these olives add a touch of Mediterranean authenticity and are rich in healthy fats.
Corn and Edamame: Both ingredients add sweetness and crunch, as well as a good dose of plant protein. Ideally, you can swap these vegetables out with anything you have on hand like red bell peppers, cucumber, or any other vegetables.
Feta Cheese: Provides a creamy, salty contrast to the other flavors in the salad and adds calcium.
Chicken Breast: A lean protein source that complements the hearty ingredients, making the salad a complete meal. Opt to skip adding chicken breast if you’re making a meat-free salad. Crispy tofu or falafels would be a nice substitute.
Cherry Tomatoes: Their juiciness and vibrant color make them a fresh, acidic component that balances the richness of the other ingredients.
Baby Arugula: Adds a peppery note, enhancing the freshness of the salad.
Green Onion: Offers a mild, crunchy bite that finishes the dish beautifully. Red onion can be used if you want a more pungent flavor.

Pasta Salad Dressing

Dijon Mustard: A key component that emulsifies the dressing, providing a tangy sharpness that binds the other flavors together. Its creamy texture helps to blend the oil and vinegar seamlessly.
Grated Garlic: Adds a pungent kick that’s crucial for any Mediterranean-inspired dish.
Red Wine Vinegar: This provides a bright acidity that cuts through the richness of the olive oil, enhancing the overall freshness of the salad. Red wine vinegar is also known for its ability to improve heart health and aid in digestion.
Dried Oregano: A staple in Mediterranean cuisine, dried oregano brings a subtle earthiness with hints of mint and hay, complementing the bold flavors of the garlic and mustard.
Salt and Pepper: Essential for seasoning, they fine-tune the dressing, enhancing all the other ingredients. Salt helps to balance the acidity of the vinegar, while pepper adds a slight heat that gives the dressing a little complexity. If you want to add a little spice to this dressing you could add red pepper flakes.
Olive Oil: Acts as the base of the dressing, adding a smooth and velvety texture. Extra virgin olive oil is preferred for its rich flavor and health benefits, including heart-healthy fats and antioxidants, which contribute to the overall richness and depth of the salad dressing.

How to Make Mediterranean Pasta Salad

Begin making your salad by defrosting the corn and edamame, and set them aside while you cook the pasta. If you’re cooking with chickpea usually cooks perfectly at the recommended time. While your pasta is cooking, start preparing the dressing by combining Dijon mustard, grated garlic, red wine vinegar, dried oregano, salt, pepper, and olive oil in a small mason jar. Secure the lid and shake vigorously until the dressing is well emulsified.

Once the pasta is cooked and drained, transfer it to a large bowl and let it cool slightly. Layer the defrosted corn, edamame, artichoke hearts, sun-dried tomatoes, kalamata olives, crumbled feta, cooked chicken, cherry tomatoes, arugula, and green onion. Gently toss everything together with a large slotted spoon. Drizzle the prepared dressing over the salad and toss again to ensure everything is evenly coated. Taste and adjust seasoning if necessary before serving. If you let the whole dish sit at room temperature for a bit before eating, all of the flavors will come together and intensify even more!

What To Serve With Cold Mediterranean Pasta Salad

This salad is jam packed all on its own but it pairs beautifully with a side of hummus and crackers, a few slices of bread or a fresh citrus drink. You can enjoy this summer pasta salad as a main or as a side!

My Best Pasta Salad Tips

For the best flavor, let the salad sit for a few hours before serving. This allows the ingredients to soak up the dressing and the flavors to meld beautifully. Also, always taste for seasoning after the salad has been dressed and adjust accordingly.

How to Store Mediterranean Pasta Salad

This pasta salad keeps well in the refrigerator for up to three days. Store it in an airtight container to maintain freshness. If planning to enjoy it over several days, you might consider adding a little extra olive oil before serving to freshen it up!

Why You’ll Love This Easy Mediterranean Pasta Salad

It’s not just the ease of making this salad that will win you over, but the explosion of flavors from such simple ingredients. Each of these pasta salad ingredients offers a taste of the Mediterranean, making it a perfect choice for any summer meal. It’s easy to enjoy the day of or days later which also makes it perfect for meal prepping a busy week or big event!

Other Summer Salad Recipes

If you love this pasta salad, don’t miss out on trying other summer favorites like:

Tuna Nicoise Salad

Green Goddess Pesto Pasta Salad

Tomato Peach Corn Panzanella Salad

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Mediterranean Pasta Salad

Course Pasta, Salad

Cuisine Canadian, Mediterranean

Prep Time 20

Cook Time 15

Total Time 35

Servings

Calories 303kcal

Author Teri-Ann Carty

Equipment

pasta pot
cutting board
chefs knife
mason jar
large salad bowl

Ingredients

1 box chickpea elbow macaroni 228g
1 cup artichoke hearts in oil roughly chopped
⅓ cup sun-dried tomatoes in oil roughly chopped
¼ cup kalamata olives
1 cup frozen corn dethawed
¾ cup frozen edamame dethawed
1 cup feta
1 cooked chicken breast cubed or shredded
2 cups cherry tomatoes halved or quartered
4 cups baby arugula
1 green onion thinly sliced
salt and pepper to taste

Dressing Ingredients

1 tsp dijon mustard
1 clove garlic grated
3 tbsp red wine vinegar
½ tsp dried oregano
pinch of salt and pepper
4 tbsp olive oil

US Customary - Metric

Instructions

Take corn and edamame out of the freezer and set aside to defrost.
Cook pasta according to package. This brand was on point with the cook time!
Prepare the dressing by adding all the ingredients into a small mason jar. Cover with a lid and shake until well emulsified.
Once pasta is cooked, drain and add to a large bowl.
Layer the ingredients on top of pasta and gently toss using a large slotted spoon.
Pour dressing on top and toss again. Taste for seasoning and serve.

Notes

If eating the same day, cover salad with a kitchen towel and let it sit at room temperature to allow all the ingredients to marinate together. If you need to refrigerate it, take it out to let it come up to room temperature before serving. Tastes better at room temperature.

Click here to purchase the same high protein pasta I used!

Nutrition

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Niçoise Salad

Teri-Ann Carty — Fri, 12 Apr 2024 08:00:15 +0000

Home » Mains » Salad

Niçoise Salad

Created by: Teri-Ann Carty

Craving something both delightful and nourishing? My Niçoise Salad is a perfect choice as it features a mix of tender baby arugula, succulent cherry tomatoes, rich kalamata olives, and protein-packed wild albacore tuna. Anchored by hard-boiled eggs and boiled russet potatoes, it's a hearty yet refreshing option for brunch, lunch, or a light dinner. The inclusion of a homemade dressing adds a tangy twist, ensuring every bite is bursting with flavor.

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Niçoise Salad French Salad with Tuna

Springtime brings with it an insatiable yearning for dishes that reflect the season’s vibrant energy and renewing spirit. In my kitchen, that often means turning to classics that feel like a breath of fresh air, and there’s nothing quite like the Niçoise Salad to bridge the gap between hearty winter dishes and the lighter, zestier meals of warmer months. Not only is this salad absolutely stunning to see, but it also has so many elements that every bite is a bit of an adventure. The essence of the Niçoise Salad is simple yet satiating as it’s a full celebration of Mediterranean flavors and ingredients. I’ve packed this traditional Niçoise salad with protein and ensured that all of my ingredients are gluten free and fresh!

Niçoise Salad Ingredients

Baby Arugula: This tender yet peppery green serves as the perfect base for the Niçoise Salad, introducing a bite that contrasts beautifully with the other ingredients. Its bold flavor ensures the salad starts with a fresh, lively note.
Cherry Tomatoes: Bursting with juiciness, these little tomatoes add a pop of sweetness and a splash of vibrant colour.
Wild Albacore Tuna: Selected for its clean taste and firm, flaky texture, wild albacore tuna is a high-quality protein that adds heartiness to the salad. Fresh tuna would also be a great alternative if you have it readily available.
Kalamata Olives: With their deep purple hue and distinctive, fruity flavor, kalamata olives are a staple in Mediterranean cuisine and a key component of this recipe. They lend a briny depth to the salad, enhancing its overall taste profile with every bite.
Green Beans: Lightly blanched green beans offer a satisfying crunch and a burst of green, fresh flavor.
Hard Boiled Eggs: The creamy richness of hard-boiled eggs adds a comforting, familiar element to the Niçoise Salad. They also provide a protein boost and a soft texture to the dish.
Russet Potato: Cubed and boiled until fork-tender, russet potatoes contribute a subtle sweetness and a hearty element to the salad.
English Cucumber & Red Onion: Sliced thinly, these vegetables introduce a refreshing crunch and a sharp, tangy contrast that elevates the salad. The cucumber offers coolness, while the red onion provides a zesty kick.
Anchovy Fillets: Though optional, anchovy filets are a nod to the salad’s French origins, offering a salty, umami richness that deepens the overall flavor palette.

Niçoise Dressing Ingredients

Garlic & Triple Crunch Mustard: Together, these ingredients lay the flavorful foundation of the dressing. Garlic brings its unmistakable warmth and punch, while the mustard adds a tangy depth and a hint of spice. You can also use Dijon mustard if you have that on hand.
Apple Cider Vinegar & Maple Syrup: This duo brightens the dressing with a perfect balance of tang and sweetness. The apple cider vinegar introduces a lively acidity, while the maple syrup softens the edges with its natural, mellow sweetness.
Extra Virgin Olive Oil: The glue that binds the dressing’s flavors together, olive oil adds a smooth, velvety texture and a fruity, rich taste. It ensures the dressing coats each salad ingredient evenly, melding the diverse flavors into a cohesive whole.

Buying Canned Tuna Salad Niçoise

There are so many amazing canned tuna options out there and ideally it’s best to choose the one that you like the most to ensure you enjoy the dish. However, choosing the right tuna is important for your Niçoise Salad recipe. Opt for wild albacore tuna for its clean, rich flavor and firm texture. This choice not only enhances the taste but also ensures a boost of lean protein, making the salad both satisfying and healthful.

What is Niçoise Salad?

Niçoise Salad is a renowned French dish that combines fresh vegetables, olives, and tuna, dressed in a vibrant vinaigrette. It’s a quintessential dish in the Mediterranean diet, offering a balanced mix of flavours and nutrients in every bite. You might have seen this recipe on the internet a bit and people are not saying it right but it is Niçoise salad pronounced like “nee-swahz.” It can be made in a variety of ways but a traditional Niçoise Salad originating from the Nice area in France, typically includes a mixture of fresh and cooked ingredients, creating a vibrant and balanced dish. The main ingredients of this salad typically consist of: lettuce (Boston or butter lettuce), tomatoes (preferably heirloom or cherry, quartered or halved), hard-boiled eggs, niçoise olives, anchovies, tuna, green beans, potatoes, capers and a vinaigrette made of olive oil, red wine vinegar, Dijon mustard, shallots, garlic, salt, pepper.

How To Make Niçoise Salad

I opted to create an easy Niçoise Salad that is close to a traditional Niçoise salad. Begin by preparing the dressing, a blend of garlic, mustard, vinegar, and olive oil, shaken until emulsified. The salad itself is an assembly of layers, starting with a bed of arugula and topped with tomatoes, tuna, olives, blanched beans, potatoes, cucumber, onion, and optionally, anchovies. The boiled eggs, sliced just before serving, crown the dish, which is then dressed and seasoned to perfection. Adding a sprinkle of freshly ground black pepper also never is a bad thing!

Can I Make this Niçoise Salad Recipe Ahead?

Yes, this Niçoise Salad is perfect for preparing ahead of time. Most of its elements can be made in advance, allowing you to assemble the salad quickly before serving. It’s an ideal choice for stress-free entertaining or meal-prepping for the week. Perfect for special occasions like Mother’s Day or any day that calls for a meal that’s as satisfying as it is beautiful.

What to Serve With Niçoise Salad

While this Niçoise Salad is quite hearty and can be enjoyed all on its own, it also pairs really nicely with crusty bread, soup or as a starter to a sit down meal. Its versatility makes it a staple for any dining occasion.

Check out these other fresh and delicious Spring recipes

Lentil Tofu Cauliflower & Halloumi Salad

Both Things Can Be True Salad

Tomato Peach Corn Panzanella Salad

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Niçoise Salad

Course Dinner, Lunch, Main Course, Salad

Cuisine Canadian, French

Prep Time 15

Cook Time 20

Total Time 35

Servings

Calories 623kcal

Author Teri-Ann Carty

Equipment

stove, pot
chefs knife

Ingredients

3-4 cups baby arugula
10 cherry tomatoes sliced
1 can wild albacore tuna drained
½ cup kalamata olives
1 handful green beans blanched
2 eggs hard-boiled
1 russet potato peeled, cubed and boiled till fork tender
¼ english cucumber thinly sliced
¼ red onion thinly sliced
4 anchovy filets optional
sea salt & cracked pepper

Dressing Ingredients

1 clove garlic pressed or finely minced
1 tsp triple crunch mustard
3 tbsp apple cider vinegar
1 tsp maple syrup
¼ cup olive oil
sea salt & cracked pepper

US Customary - Metric

Instructions

Salad Instructions

To a small jar add garlic, mustard, apple cider vinegar maple syrup and olive oil.
Season with salt and pepper.
Cover with a lid and shake vigorously to emulsify.

Nicoise Instructions

Place two eggs in a small pot and cover with water.
Bring to a boil, reduce heat to medium-high and add green beans on top of eggs. Cook for 3-5 minutes, remove beans and place beans in an ice bath. Cover pot with a lid and remove from the heat.
Remove beans from ice bath and dry well.
Run cold water over eggs until cool enough to handle. Gently peel eggs* and slice.
Scatter arugula onto serving platter.
Layer remaining ingredients to your preference.
Drizzle 2-3 tbsp of salad dressing on top.
Season with salt and cracked pepper.

Notes

If the are super fresh eggs the shells may stick to the eggs. It helps if the eggs are completely cool before peeling!

Nutrition

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Lentil Tofu Cauliflower & Halloumi Salad

Teri-Ann Carty — Fri, 04 Aug 2023 08:00:20 +0000

Home » Mains » Salad

Lentil Tofu Cauliflower & Halloumi Salad

Created by: Teri-Ann Carty

This is the kind of meal that can be arranged onto one big platter and served as a side or a main. The halloumi is an incredible addition. It adds squeak and salt and is oh so pretty. I designed this recipe in order of operations. I hope you like the new format for this one. I think it makes the most sense and keeps you on track!

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This delightful dish, meticulously designed to perfection, brings together a symphony of tastes and textures that will leave you craving more. Whether you serve it as a side or a main, this gluten-free and vegetarian creation will impress your guests at any summer gathering.

The roasted cauliflower, kissed with cumin, paprika, is easily the main attraction of this dish, creating a golden and aromatic delight.

The marinated tofu offers a burst of umami, perfectly complemented by the creamy tahini dressing that adds a nutty goodness to every bite. The seared halloumi adds a touch of squeak and salt, transforming each forkful into a delightful and satisfying experience.

The protein-rich green lentils infuse the salad with earthy goodness. Complete with juicy peach segments, fresh dill, and a sprinkle of chili flakes, this salad boasts a medley of summery flavors that embrace wholesome ingredients and mindful eating.

Creative Plating, Guided Perfection

I designed this recipe in order of operations and I hope you like the new format for this one. The idea is to make the most sense and keep you on track when cooking! The halloumi adds not only a delectable taste but also a captivating visual appeal, making this salad an irresistible feast for both the palate and the eyes. Whether you’re hosting a summer barbecue or an intimate dinner, this salad will elevate your table and elevate your culinary expertise.

Elevate your summer salad with the delectable Lentil Tofu Cauliflower & Halloumi Salad.

A celebration of fresh, vibrant ingredients and creative plating, this dish will win the hearts of your guests and leave them impressed by your culinary prowess. Embrace the joy of nourishing and delightful dining with this unforgettable salad that captures the essence of summer in every mouthwatering bite!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Lentil Tofu Cauliflower & Halloumi Salad

Course Appetizer & Starters, Main Course

Cuisine Canadian

Prep Time 30

Cook Time 1

Total Time 1 30

Servings

Calories 597kcal

Author Teri-Ann Carty

Equipment

oven

Ingredients

Salad Ingredients

1 small head cauliflower broken into smaller florets
1 tsp cumin
½ tsp paprika
½ tsp salt and cracked pepper
2-3 tbsp olive oil
1 cup green lentils rinsed
1 bay leaf, 5 peppercorns, 1 smashed garlic clove and pinch of salt
1 block tofu drained and pressed
1 tbsp olive oil pinch sea salt and cracked pepper
1 tbsp nutritional yeast
1 peach cut into segments
1 cup yogurt
1 clove garlic minced
¼ cup dill fresh
½ block halloumi cut into slices
3-4 tbsp tahini dressing see recipe below
dill fronds
pinch chili flakes
sea salt and cracked pepper
lettuce greens, optional but they look nice

Tahini Dressing Ingredients

½ cup runny tahini
½ lemon juiced
1 clove garlic grated
1 tsp maple syrup
sea salt and cracked pepper
¼ cup water to thin

US Customary - Metric

Instructions

Preheat oven to 400. Place cauliflower on baking sheet (I didn’t use parchment for this one) and coat with spices and olive oil. Use your hands to massage spices and oil into the cauliflower. Place in the oven to cook for 45-50 minutes. You are looking for brown and golden cauliflower.
Meanwhile prepare the lentils. Add lentils to a sieve and rinse well with cold water. Place lentils into a small pot and cover (about 3 inches above the lentils) with cold water. Add bay leaf, peppercorns, salt and garlic. Cook for 20 -25 minutes until the lentils are tender but not overcooked.
In a small bowl add yogurt, grated garlic and chopped dill. Stir and set aside.
Cut tofu into cubes and drizzle with olive oil, sea salt, cracked pepper and nutritional yeast. Toss to combine. Place parchment on a sheet pan and arrange tofu cubes. Place in the oven with the cauliflower and bake for 20-22 minutes.
Prepare the Tahini Dressing by adding all the ingredients to a bowl and stirring to combine. Start with a lesser amount of water and increase until you have a smooth pourable consistency.
Drain lentils.
Place a small pan on stove top and add 1 tsp olive oil. Sear halloumi slices until golden brown on both sides
Once cauliflower and tofu are done start plating.
Add yogurt to the base of the serving dish. Add cauliflower, lentils, tofu, sliced peach, halloumi and finish with tahini dressing, dill fronds salt, pepper and chili flakes if desired.

Notes

Make this vegan by using vegan yogurt and a vegan goat cheese instead of halloumi!

Nutrition

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Both Things Can Be True Salad

Teri-Ann Carty — Fri, 12 May 2023 09:00:01 +0000

Home » Mains » Salad

Both Things Can Be True Salad

Created by: Teri-Ann Carty

This post may contain affiliate links

This salad came together when we had leftover chicken in the fridge. I wanted us to have a high protein, vegetable heavy dinner that included plant based and animal protein. If you’re vegetarian, omit the chicken and roast the entire block of tofu. If you are vegan use vegan cheese. I am not here to judge how you decide to nourish your body but what I can tell you is that this salad is unbelievably tasty and satisfied us for hours.

I can’t recommend air-friers enough. It took me a long time to get one and now I tell everyone I know to rush out and get one. We rarely turn on our oven anymore which is cost effective, energy effective and SUCH a time saver. We even roast our 3 pound organic chicken in the air fryer. But if you don’t have one roast your tofu and asparagus in the oven. I go high heat to make the tofu crispy and the asparagus will take zero time.

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Both Things Can Be True Salad

This high protein and vegetable heavy salad is certain to keep you satisfied for hours!

Course Lunch, Main Course

Cuisine American

Prep Time 15

Cook Time 20

Total Time 35

Servings servings

Calories 407kcal

Author Teri-Ann Carty

Equipment

air fryer

Ingredients

1 small radicchio (roughly chopped)
1 watermelon radish (lightly pickled in lime juice)
2 cups fennel (thinly sliced)
4 cups arugula
½ cup feta (crumbled)
2 cups cooked chicken (shredded)
½ block tofu (cubed & air fried)
8 asparagus spears (air fried)
2 tbsp fresh chives
½ cup raw walnuts (roughly chopped)
2 tbsp hemp seeds
sea salt
cracked pepper
pinch Aleppo pepper
2-3 tbsp balsamic vinaigrette

US Customary - Metric

Instructions

Slice radish on a mandolin and place in a small bowl. Squeeze juice of one lime over the radish and toss to coat. Set aside.
Preheat air fryer to 390 for 3 minutes. Pat dry tofu and slice into small cubes. Toss tofu in 1 tsp olive oil, sea salt and Aleppo chilli flakes. Place in the air fryer basket. Air fry for 6 minutes and set aside.
Trim ends off of asparagus and drizzle with a tsp olive oil and sprinkle with salt and pepper. Air fry for 5 minutes and set aside to come to room temperature. Chop asparagus spears in smaller pieces to serve onto salads.
Chop radicchio and place in a large bowl. Thinly slice fennel ion mandolin and place in the bowl. Add arugula and toss together with your hands or tongs.
Once ready to serve, drizzle greens with 2-3 tbsp of balsamic dressing and toss gently to coat. Place greens into individual bowls and evenly top with remaining ingredients.
Finish each bowl with a drizzle of dressing, salt and cracked pepper.

Nutrition

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Butternut Squash Apple Kale Salad

Teri-Ann Carty — Tue, 21 Sep 2021 05:01:17 +0000

Home » Mains » Salad

Butternut Squash Apple Kale Salad

Created by: Teri-Ann Carty

This Butternut Squash Apple Kale Salad is both refreshing and filled with flavour. A warm and cold salad perfect for anytime of the year!

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There is no such thing as salad season. Salads are an all year round choice you make. Another misconception is that they are boring. This too couldn’t be further from the truth. Yesterday I was craving kale. This happens to me when I have dropped the ball in the leafy green department, I start craving all things green.

The mister and I went apple picking north of the city on the weekend. We have been making an effort to pick all the things when possible. It is a fun activity that gets us out into nature and away from the hubbub and monotony of being downtown. So far this year we have picked strawberries (3 times), blueberries, apples, squash and pumpkin. Not sure if I am imagining it or not but I think hand picked tastes better.

Every time we go apple picking there is an option of taking home a free pumpkin and butternut squash. The squash we chose was gigantic so naturally my brain goes into butternut squash overdrive. I am super excited to create loads more recipes for you using this versatile veggie but for the first one, I decided to keep it simple.

There are a couple different ways to prepare a butternut for roasting. A friend of mine cuts the skin off with a sharp knife and I tend to peel it. Whatever you choose to do, be careful. I find peeling the skin saves more of the squash but you do you

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Butternut Squash Apple Kale Salad

This Butternut Squash Apple Kale Salad is both refreshing and filled with flavour. With such a variety of ingredients its wonderful to enjoy anytime of the year!

Course Dinner, Lunch, Main Course

Cuisine Canadian

Prep Time 15

Cook Time 40

Total Time 55

Servings servings

Calories 733kcal

Author Teri-Ann Carty

Equipment

oven

Ingredients

2 cups butternut squash peeled and cubed
4 tbsp olive oil divided
1 tbsp karma spice seasoning (a blend of curry, cardamom, nutmeg, turmeric, cinnamon)
sea salt and cracked pepper
6 brussel sprouts trimmed and halved
½ block tofu drained pressed and roasted
1 apple thinly sliced
½ avocado thinly sliced
½ cup roasted chickpeas
6 cups kale stem removed and torn into small pieces
2-3 watermelon radish thin slices into small triangles
2 small handfuls candied nuts
2-4 tbsp balsamic vinaigrette

US Customary - Metric

Instructions

Preheat the oven to 400.
Place prepared squash into a large bowl and drizzle with 1 tbsp olive oil and dust with spice. Season with salt and pepper. Lay out evenly on a baking sheet and roast for 25-30 minutes until fork tender.
Place brussel sprouts and cut tofu into cubes into a bowl and season with 1 - 2 tbsp olive oil, sea salt and pepper.
Spread out onto a separate baking sheet and place in the oven with squash. Set a timer for 20 minutes.
Once veggies and tofu are finished cooking, assemble your salad. This served two for a meal but could easily be a side dish for any table.

Nutrition

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Tomato Peach Corn Panzanella Salad

Teri-Ann Carty — Wed, 25 Aug 2021 20:18:46 +0000

Home » Mains » Salad

Tomato Peach Corn Panzanella Salad

Created by: Teri-Ann Carty

Tomatoes are all the rage at this time of year so it felt fitting to make a Tomato Peach Corn and Panzanella Salad!

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Tomato season is HERE. I just came from my mothers place where her garden is overflowing with the ginormous glorious beauties. My mom has plans for her toms including salsa, tomato sauce and tomato butter. There are so many tomatoes that she’s literally giving them away by the bucket. WHY I only took 5 is beyond me. I only have two left and I’m panicking a little.

I’ve had fun creating recipes with the abundance but I was SUPER excited for this one. I created a tomato and crouton salad last year but it wasn’t quite a panzanella. THIS one is extra special as it embraces some of my favourite fruits and veggies that make a grand entrance in August. Tomatoes, peaches and corn. Yippee!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Tomato Peach Corn Panzanella Salad

Tomatoes are all the rage at this time of year so it felt fitting to make a Tomato Peach Corn and Panzanella Salad!

Course Dinner, Lunch, Main Course

Cuisine Canadian

Prep Time 15

Cook Time 30

Total Time 45

Servings

Calories 730kcal

Author Teri-Ann Carty

Equipment

oven
blender or food processor

Ingredients

SOURDOUGH CROUTON INGREDIENTS

3 cups cubed stale sourdough
¼ cup olive oil
1 tbsp Everything But The Bagel Spice

TOMATO SALAD INGREDIENTS

4 large kale leaves torn into pieces spine removed
Sourdough croutons
1 cob corn boiled for 3 minutes kernels removed
½ block tofu roasted
1 large peach thinly sliced
1 large tomato cut into bite sized chunks
½ avocado cut into chunks
sea salt & cracked pepper
chili flakes
2 tbsp creamy basil dressing (see recipe below)

CREAMY BASIL DRESSING INGREDIENTS

1 cup loosely packed basil
¼ cup coconut kefir
½ lime juiced
1 tbsp maple syrup
1 tbsp miso paste
½ cup micro green
pinch of salt and cracked pepper

US Customary - Metric

Instructions

SOURDOUGH CROUTON INSTRUCTIONS

Preheat the oven to 350d.
Place bread into a bowl, drizzle with olive oil and sprinkle with EBTB spice.
Place in a preheated oven for 15 minutes, turn and bake again for 10-15 more minutes.
Remove from the oven and set aside.

TOMATO SALAD INSTRUCTIONS

Preheat the oven to 400. Press tofu to release water and cut into cubes. Drizzle tofu with 1 tbsp olive oil and sprinkle with sea salt and pepper. Place in a preheated oven for 20 minutes.
Cut tomato end place in a strainer to drain off any excess water. Slice peach and put in strainer also. Bring a small pot of water to a boil, shuck corn and break in half. Cook corn with lid on for 3 minutes, drain and set aside to cool. Once cool enough to handle cut kernels off the cob.
Place kale into a serving bowl and drizzle with a tsp of oil sprinkle with sea salt. Massage kale until it starts to soften.
In a separate bowl add croutons, tomato, peach, tofu and corn. Season with salt and pepper to taste and mix gently.
Pour mixture over the kale and add avocado on top. Spoon basil dressing on top of salad and sprinkle with chili flakes and Maldon salt.
I let the salad sit for 1 hour before serving but eating immediately works also!

CREAMY BASIL SALAD DRESSING INSTRUCTIONS

Place everything into a small food processor and blend until creamy, scraping down sides as needed.
Store in the fridge for 1 week.

Nutrition

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BBQ Tofu Salad

Teri-Ann Carty — Sun, 27 Jun 2021 05:27:54 +0000

Home » Mains » Salad

BBQ Tofu Salad

Created by: Teri-Ann Carty

Spoiler alert, I don’t own a bbq. I know, I know, for shame but... this salad is amazing, vegan and this tofu really does carry the whole bbq vibe! Try it for yourself

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I’ve been living in Toronto for 27 years and up to 3 years ago I was living in apartments so a bbq has never been available. Since going vegan I was like, will I ever own one? The answer to that is YES. Once the mister and I build our dream home out of the city we will own one. Who wants to turn the oven on in the summer? As I type this the weather is gorgeous, sunny and warm AND the mister just turned on the oven to 500 to make sourdough. Could we do that on a bbq? I Think the answer is yes. Plus the good old barby is perfect for when his carnivore son comes to visit as well as anyone else who wants to cook meat. I won’t let meat or fish be prepared in my home so the bbq is the natural solution. ANYHOOOOO, this post is about a salad so let’s get cracking.

Do salads need a recipe? Doesn’t one just throw random bits and bobs into a bowl and call it a day? Oftentimes the answer is yes, but SOMETIMES it’s nice to follow along and be told what to throw in a bowl. I made a pledge to you all that I would come up with creative ways to eat salad this summer and I want to keep my word. I have a checklist in mind when creating a salad. Especially when it’s the only thing we are eating. It needs to have protein, fat and fibre. It needs to be a complete meal so that we aren’t starving an hour later. Salads get a bad rap. Non-vegans think we are over here eating carrot sticks and iceberg lettuce but we all know that just isn’t true. This here salad proves that.

BBQ Tofu Recipe

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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BBQ Tofu Salad

Who said you can't have BBQ Tofu without a BBQ??

Course Main Course

Cuisine Canadian, Vegan

Prep Time 10

Cook Time 35

Total Time 45

Servings servings

Calories 807kcal

Author Teri-Ann Carty

Equipment

oven
stove

Ingredients

Salad Ingredients

8-10 cups mixed lettuces
1 yellow flesh potato cubed skin on
1 tbsp olive oil
1 radish thinly sliced
1 block bbq tofu (link for BBQ Tofu recipe in notes)
½ cucumber thinly sliced
½ avocado diced
½ cup microgreens
2-3 tbsp apple cider vinaigrette
sea salt and cracked pepper

Apple Cider Vinaigrette Ingredients

1 clove garlic (finely minced or grated)
¼ cup apple cider vinegar
1 tsp dijon mustard
1 tsp maple syrup
½ small lemon juiced
¼-½ cup olive oil
pinch sea salt and cracked pepper

US Customary - Metric

Instructions

Salad Method

Preheat the oven to 425.
Wash and cube the potato. Place into a small pot and cover with water. Throw in a pinch of salt. Bring potatoes to a boil, reduce the heat slightly and allow to bubble away for 5 -6 minutes or until just fork tender. Drain potato and toss into a bowl.
Drizzle with 1 tbsp olive oil and sprinkle with sea salt and cracked pepper. Spread onto a baking sheet and place in the oven to roast for 20 -25 minutes. I do this at the same time as roasting my tofu. The timing is perfect for both the potatoes and the tofu.
While potatoes and tofu are roasting, place salad greens into a large serving bowl and scatter with micro greens.
Once tofu and potatoes are cooked allow them to cool slightly so as to not wilt the greens underneath.
Scatter avocado, radish and cucumber on top.
Drizzle with vinaigrette and season with salt and cracked pepper.

Vinaigrette Method

Throw everything into a small jar, seal tightly with a lid and shake vigorously. Keeps for weeks in the fridge.

Notes

BBQ Tofu Recipe

Nutrition

The post BBQ Tofu Salad appeared first on Teri-Ann Carty.

Fennel Tofu Chickpea Salad

Teri-Ann Carty — Thu, 10 Jun 2021 20:38:48 +0000

Home » Mains » Salad

Fennel Tofu Chickpea Salad

Created by: Teri-Ann Carty

Enjoy this fresh and easy vegan salad! The secret ingredient is cantaloupe and it's giving all the summer feels!

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Summer is here. It may be a little over a month early but it’s definitely here. With summer comes lighter fare. I have dived back into smoothies for breakfast and hearty salads for dinner. My goal this summer is to spend less time cooking and more time enjoying, who’s with me on that?

I love a good salad. A good salad to me covers all the bases, protein, fat, crunch, and colour. Basically, it can’t be boring and has to satiate so we aren’t starving an hour later. A big beautiful salad should make you feel like you’ve had a complete meal without making you feel too full. My kinda meal, especially in the summer.

I normally don’t create recipes for salads as I usually just throw whatever I have leftover in the fridge in a bowl, but I promise that is going to change. Salads are life and I’m going to be living on them all summer. Let’s dig into this one shall we??

Not sure WHY, but I had a hankering for cantaloupe this week. Perhaps it was the summer weather or maybe I’d seen it peppered throughout my social but whatever the case it got me thinking about how to incorporate it into a salad. Cantaloupe is sweet without being overpowering. A perfect accompaniment to a summer salad.

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Fennel Tofu Chickpea Salad

A summery salad that everyone can enjoy!

Course Appetizer & Starters, Main Course, Side Dish

Cuisine Canadian

Prep Time 15

Cook Time 40

Total Time 55

Servings servings

Calories 1031kcal

Author Teri-Ann Carty

Equipment

oven

Ingredients

SALAD INGREDIENTS

1 tbsp olive oil
½ block tofu patted dry
pinch sea salt and cracked pepper
4 cups baby arugula
1 cup fennel thinly sliced
2 small heirloom tomatoes quartered
2 cups cantaloupe balls or cubes
10-12 snap peas trimmed
1 can chickpeas drained and rinsed
½ block tofu roasted
½ avocado sliced
1 cup raw almonds roasted and roughly chopped
1 tbsp apple cider vinaigrette
maldon sea salt, cracked pepper
pinch of chilli flakes

VINAIGRETTE INGREDIENTS

1 clove garlic minced
1 tsp Dijon mustard heaping
1 tsp maple syrup
3 tbsp apple cider vinegar
3-4 tbsp olive oil
pinch sea salt and cracked pepper

US Customary - Metric

Instructions

SALAD INSTRUCTIONS

Preheat the oven to 400. Cut dry tofu into cubes, drizzle with olive oil and season with salt and pepper. Spread evenly on parchment paper lined baking sheet. Bake for 20 minutes, turn and bake for 5 more minutes. Remove from the oven and set aside.
Roast chickpeas at the same time as tofu. Place half of the chickpeas in a small bowl. Drizzle with 1 tsp olive oil and season with a big pinch of sea salt. Bake for 20 minutes, shake the pan and bake for 10 more minutes. Remove from the oven and allow to cool.
Reduce heat to 320. Scatter almonds on a baking sheet and toast for 15-20 minutes. Keep an eye on them! Allow to cool before chopping.
Scatter arugula onto a serving platter. Layer remaining ingredients. Season with Maldon salt, cracked pepper and chilli flakes.

VINAIGRETTE INSTRUCTIONS

Place everything in a small jar, secure with a lid and shake vigorously to emulsify.

Nutrition

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Strawberry Tomato and Halloumi Salad

Teri-Ann Carty — Sun, 06 Jun 2021 16:32:43 +0000

Home » Mains » Salad

Strawberry Tomato and Halloumi Salad

Created by: Teri-Ann Carty

This incredibly beautiful Strawberry Tomato and Halloumi Salad will have the mouth buzzing with flavour after every bite!

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Ok as promised I am here with another light meal idea perfect for summer nights eating al fresco with the family or friends. I have been dreaming about creating a salad that combines tomato and strawberries for a while. The magic of the different shades of red, yellow, orange, purple and the green from the arugula and mint is well nothing short of breathing. Truth is, I could have stopped there but I didn’t.

This salad pictured above with just a drizzle of balsamic and olive oil would have been perfectly amazing but when one finds vegan halloumi cheese one gets to thinking. First thoughts were OMG I FOUND VEGAN HALLOUMI. Memories flooded back from a trip to Greece where we ate freshly fried, squeaky, salty and freshly lit (on fire) halloumi looking out over the Mediterranean Sea. I’ve missed that cheese since converting to vegan but the drought is over and couldn’t WAIT to try. Now I will admit, no vegan cheese on planet earth will ever replicate the real deal. It just won’t. I’ve come to terms, BUT I will take the plant based version any day if I can do my part to save the planet and the animals. It’s worth it, plus this stuff was delicious. I served this beauty with roasted fingerlings and asparagus with a side of green goddess (pesto) quinoa.

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Strawberry Tomato and Halloumi Salad

This incredibly beautiful Strawberry Tomato and Halloumi Salad will have the mouth buzzing with flavour after every bite!

Course Dinner, Lunch, Main Course

Cuisine Canadian

Prep Time 15

Total Time 15

Servings

Calories 350kcal

Author Teri-Ann Carty

Ingredients

2 large heirloom tomato
10 ish mini heirloom tomatoes
8-10 strawberries
2 fistfuls arugula
handful fresh mint
1 brick vegan halloumi
maldon sea salt and cracked pepper
3 tbsp olive oil
2 tbsp balsamic vinegar

Instructions

Slice large heirlooms 1/4 inch thick. Place on a plate and set aside. Slice mini heirlooms in half or leave whole if too small. Set aside.
Slice strawberries as desired. My strawberries were on the smaller side so I just sliced in half. Set aside.
In a small jar mix oil and balsamic. Seal with a lid and shake vigorously to emulsify.
Scatter arugula on a large serving platter. Scatter mint leaves on top of arugula. Place large sliced tomato around the platter and then fit in mini tomatoes and strawberries.
Season well with Maldon salt and cracked pepper.
Heat a nonstick pan with a tsp of olive oil over medium-high heat. Slice halloumi in 1/4” slices and place gently into pan. Fry for 2 minutes per side.
Place fried cheese on top of tomato and drizzle with balsamic and oil.

Nutrition

The post Strawberry Tomato and Halloumi Salad appeared first on Teri-Ann Carty.