BBQ Salad Recipes

You know that feeling when you arrive at a BBQ and the first thing you see is a huge table covered with fresh, vibrant salads?

Never experienced it? Then I'm very glad you found this post.

There's a great reason to start every meal with a large salad, especially before a big feast like the ones we usually have at BBQ events.

The first reason is that salads are high in dietary fiber, which helps you feel full for longer.

If we start the meal with a large plate of fresh salads, we fill up, feel satisfied, and ultimately eat less of the heavier foods.

Another excellent reason is that fresh vegetables are packed with antioxidants. These fight free radicals—toxins that are produced when food is cooked at very high heat over an open flame and smoke (like on a grill).

But if you ask me, the salads are the main attraction, and I usually focus solely on them.

 

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A post shared by Haggai Leffler Vegan Athlete (@haggai_leffler) on Apr 15, 2018 at 10:24pm PDT

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So, what should you serve? I've put together several recipes for salads that are perfect for a BBQ or just to enjoy at home.

 

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Nutritional values provided by clinical dietitian Noam Bechar

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Classic Hummus

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Yields: 12 tablespoons

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Nutritional values per serving (2-3 tbsp)

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270 kcal, 17g carbohydrates, 10g protein, 16g fat (including 2g saturated fat)

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What you need:

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• 1 cup chickpeas
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• 4 tbsp olive oil
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• 4 tbsp raw tahini
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• 1 garlic clove
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• 2 tbsp lemon juice
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• 1 tsp baking soda
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Preparation:

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Soak the chickpeas in plenty of water overnight (at least 8 hours).

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Drain the water.

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Transfer to a pot and add fresh water until covered.

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Add the baking soda and cook for about an hour until softened.

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Reserve half a cup of the cooking water.

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In a food processor, blend the chickpeas thoroughly with the cooking liquid, slowly adding the olive oil, tahini, garlic, and lemon.

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If it is too thick, add more cooking liquid until the desired consistency is achieved.

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Cauliflower with Tahini Salad

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Yields: 8 tablespoons

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Nutritional values per serving (2-3 tbsp)

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135 kcal, 4g carbohydrates, 5g protein, 11g fat (including 1.5g saturated fat)

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What you need:

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• 2 cups cauliflower florets, broken into small pieces
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• 3 tbsp raw tahini
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• Juice from half a lemon
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• 1 crushed garlic clove
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• 1 tbsp olive oil
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• 3 tbsp water
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Preparation:

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Cook the cauliflower in the microwave or in a pot with boiling water for about 10 minutes.

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Transfer to a bowl and mix with the rest of the ingredients.

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Oven-Roasted Cauliflower Salad

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Yields: 8 tablespoons

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Nutritional values per serving (4 tbsp)

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157 kcal, 12g carbohydrates, 3g protein, 11g fat (including 1.5g saturated fat)

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• 3 cups cauliflower florets
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• 2 tbsp olive oil
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• Juice from one whole lemon
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• 2 garlic cloves
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• Chili powder
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• 1/2 tsp turmeric
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• 1/2 tsp paprika
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• Black pepper
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Separate the cauliflower into florets and wash thoroughly.

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Place in a deep bowl, add the spices, then the oil.

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Mix well.

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Transfer to a baking tray and roast at medium heat (180°C) for about 20 minutes.

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Matbucha

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Yields: 6 tablespoons

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Nutritional values per serving (1 tbsp)

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50 kcal, 6g carbohydrates, 0g protein, 1.5g fat (including 0.5g saturated fat)

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Tomatoes contain an important antioxidant called lycopene, which is best absorbed by the body after cooking.

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What you need:

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• 2 chopped tomatoes
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• 2 chopped red peppers
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• 1/2 onion
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• 1 tbsp olive oil
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• 2 crushed garlic cloves
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• 1 tsp sweet paprika
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• 1 tsp hot paprika
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Preparation:

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Dice the onion and sauté with olive oil in a deep pot for 2-3 minutes until golden.

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Add the spices and garlic and sauté for a few seconds (be careful not to burn the garlic).

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Add the tomatoes and peppers and cook over low heat for 10-25 minutes.

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Lima Bean (Butter Bean) Msabaha

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Yields: 6 tablespoons

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Nutritional values per serving (1 tbsp)

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150 kcal, 12g carbohydrates, 7g protein, 8g fat (including 1.5g saturated fat)

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• 1 cup Lima beans (you can also use white beans or any other bean you like)
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• 3 tbsp raw tahini
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• 2 tbsp olive oil
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• 1 garlic clove
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• Lemon juice
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• 1 tsp baking soda
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Soak the beans in plenty of water overnight (at least 8 hours).

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Drain the water.

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Transfer to a pot and add fresh water until covered.

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Add the baking soda and cook for about an hour until softened.

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Reserve half a cup of the cooking water.

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In a food processor, blend the beans thoroughly with the cooking liquid, slowly adding the olive oil, tahini, garlic, and lemon.

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If it's too thick, add more cooking liquid until the desired consistency is achieved.

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Tabbouleh

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Yields: 12 tablespoons

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Nutritional values per serving (2-3 tbsp)

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90 kcal, 8g carbohydrates, 1.5g protein, 5g fat (including 0.5g saturated fat)

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• 1 bunch of parsley
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• 1 tbsp chopped mint
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• 1 tomato
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• 3 tbsp fine bulgur
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• Juice from one whole lemon
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• 1/2 tsp silan (date syrup)
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• 1 tbsp olive oil
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Preparation:

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Place the bulgur in a deep bowl, pour boiling water over it until covered, and cover with a lid.

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Meanwhile, separate the parsley leaves from the stems, chop them coarsely, and place in a deep bowl with the chopped mint.

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Finely dice the tomato and add it to the bowl.

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After about 5 minutes, check the bulgur; it should have absorbed the water and softened.

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Add it to the bowl along with the other salad ingredients.

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Mix well and serve.

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Spicy Carrot Salad

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Yields: 8 tablespoons

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Nutritional values per serving (3 tbsp)

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100 kcal, 7g carbohydrates, 1g protein, 7g fat (including 0.5g saturated fat)

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What you need:

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• 4 carrots
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• 1/2 cup chopped cilantro
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• 1 tsp chili flakes or powder
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• 2 tbsp olive oil
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• 1 crushed garlic clove
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• Lemon juice
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Preparation:

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Coarsely grate the carrots and place in a bowl.

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Add the rest of the salad ingredients and mix well.

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Beet and Kohlrabi Salad

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Yields: 10 tablespoons

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Nutritional values per serving (3 tbsp)

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90 kcal, 8g carbohydrates, 1g protein, 5g fat (including 0.5g saturated fat)

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What you need:

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• 1 beet
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• 1 kohlrabi
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• 1/2 cup chopped cilantro
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• 1 garlic clove
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• Lemon juice
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• 2 tbsp olive oil
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Preparation:

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Grate the beet and kohlrabi and place in a bowl.

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Add the rest of the salad ingredients and mix well.

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Eggplant with Tahini Salad

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Yields: 8 tablespoons

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Nutritional values per serving: 3-4 tbsp

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140 kcal, 5g carbohydrates, 2g protein, 11g fat (including 1g saturated fat)

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What you need:

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• 2 eggplants
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• 2 crushed garlic cloves
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• 1/2 chopped onion
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• 4 tbsp tahini
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• Juice from half a lemon
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• 4 tbsp olive oil
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Preparation:

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Preheat the oven to high heat (200°C).

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Score each eggplant with 2 long slits in the skin.

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Bake for 30-40 minutes until the skin becomes charred and crispy.

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Slice each eggplant in half and scoop out the flesh using a spoon.

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Chop the eggplant flesh with a knife and add the rest of the ingredients.

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Mix well and serve.

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