Soups and Salads

Since we are healthy college students, send in your recipes at!

(Vegan) Avocado & Chickpea Salad
From Rachel Ternes (’15)

1 medium ripe avocado (i.e. not too mushy)
¼ cup of white onions
1 can of chickpeas, drained

Juice from one lime
2 tablespoons of olive oil
1 tablespoon of balsamic vinegar
2 tablespoons of sugar
? cup fresh of cilantro

1. Begin by slicing avocado in half, carefully scooping out the inside, and dice the avocado into ½” cubes. Place in a bowl with beans and onion.
2. Stir all the remaining ingredients in a medium sized bowl. You can blend them with a blender if you want. Toss with the avocado/bean mixture. Chill until ready to serve. Serves about 4.

Black Bean and Corn Salad
From Caroline Marsh (’14)

1 can (14 oz) black beans, rinsed and drained
2 cups frozen corn kernels
1 small red bell pepper, seeded and chopped
1/2 red onion, chopped
1 1/2 teaspoons ground cumin
2 teaspoons hot sauce, recommended: Tabasco
1 lime, juiced
2 tablespoons vegetable or olive oil
Salt & Pepper

Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts — no need to refrigerate! Original recipe from

Brown Rice and Root Vegetable Salad
From Caroline Marsh (’14)

1 cup brown rice
Sea Salt
1 carrot, diced into 1 cm cubes
Daikon, same amount as carrot, diced into 1 cm cubes (I used regular old red radishes)
1 small onion, diced into 1 cm cubes
Sesame Oil
Sunflower Oil for frying tofu
½ cube tofu, diced into 1 cm cubes (I used great northern beans instead and sautéed them in the sunflower oil)
Soy Sauce
½ sheet Nori seaweed, thinly sliced (I left this out)
Fresh Ginger
Fresh Parsley
25 G toasted Pumpkin, sunflower, or sesame seeds

1. Preheat Oven to 425 F
2. Cook rice according to package directions, set aside to cool
3. Put carrot, daikon, and an onion in an oven proof dish, season with salt and toss with 1 tbsp sesame oil. Place on top shelf of oven and roast 20 minutes or until veggies are cooked, stirring once. Set aside to cool.
4. Heat sunflower oil for deep-frying, fry tofu. Drain in paper towel. Toss in soy sauce to taste. Add roasted veggies, tofu, and nori into rice. Toss well.
5. Pour 2 tbsp soy sauce in small bowl, crate 1 tsp ginger and place in sauce. Season rice salad to taste. Stir in 2 tbsp chopped parsley. Scatter with seeds when served.

I seasoned beans with sesame oil and added a little more to the rice, but I really like the flavor of sesame oil. Also, the seeds on top really make the salad complete so try not to skip that.

Sugo Finto (Tomato Sauce)
From Caroline Marsh (’14)

1 pound of carrots
1 pound of celery
1 pound of onions
1 ½ pound ripe tomatoes (or good canned tomatoes, drained and chopped)
4 cloves of garlic
A few leaves of basil or dry oregano
Bottle of good red wine
Salt, pepper
Olive Oil


Skin the tomatoes and chop them. Reserve. Chop the other vegetables and herbs very finely, with a mezzaluna or food processor. Cook the vegetables slowly in a good cupful of olive oil until soft.
Gradually add red wine, allowing each half-cupful to evaporate before you add the next. Add the chopped tomatoes and allow to cook on a low flame for 20-30 minutes, until you have a thick sauce.
Add plenty of salt and pepper.

Elise’s Stew
From Elise Alexander (’12)
6 Servings
Prep time: 45 minutes


2 T Extra-virgin olive oil
1 onion, finely chopped
3 c Chicken broth
1 pack of Aidell’s Chicken and Apple Sausage, diced into bite-size pieces
2, 15 oz. cans black beans, drained
1, 15 oz. can diced tomatoes in juice
1 c frozen corn
2, 15 oz. cans of pumpkin puree
1 c milk
1 T curry powder
1.5 t ground cumin
cayenne pepper, salt, and sugar to taste

Directions: In a soup pot over medium heat add the oil and saute the onions for 5 minutes. Stir in the broth, sausage, black beans, tomatoes, corn, and pumpkin and bring to a boil. Reduce heat to medium low and stir in milk, curry and cumin. Simmer for 10 minutes. Season to taste with cayenne, salt and sugar. Original recipe from

German Lentil Salad – “Linsensalat”
From Elise Alexander (’12)
Prep time: 32 min

250 g small lentils
1 medium carrot, finely chopped
2 garlic cloves, finely chopped
1 bunch parsley
1/2 tablespoon olive oil
7 tablespoons olive oil
2 tablespoons vinegar
2 tablespoons white wine
2 tablespoons mustard
1 pinch cinnamon
1 teaspoon sugar
1 teaspoon pepper
salt to taste

Cook the lentils in salted water for 20 minutes or until they are soft.
Put all the dressing ingredients into a small jar, cover with the lid, and shake until they are well-combined.
Chop the carrots into tiny cubes, and sauté the carrots and minced garlic lightly in olive oil; remove the pan from the heat and add the parsley and the lentils, and toss them with the dressing; and serve at room temperature. Original recipe from

Leave a Reply