Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

Low Fat, Delicious, Low Fodmap Salad Dressing

Creamy Spicy Orange Vinaigrette, with seeds instead of oil. Use oranges, and white wine vinegar.

It is easy to make your own healthy and tasty whole foods low fodmap salad dressings, if you have a blender.

I used this dressing for weeks and weeks before working on other low fodmap dressing variations.  I found it so tasty and satisfying! 

It’s sweet and spicy, and with a nice white wine vinegar and pumpkin seeds instead of oil, is creamy and kind of fancy.   Other vinegars would likely work also, as long as they are light, delightful ones.  

Being onion-free and garlic-free, it won’t upset sensitive IBS tummies, and using seeds or nuts instead of oil, means it barely separates, and is whole foods plant based.

Or, Buy Online

Also, if you want to order low fodmap salad dressings, there are some low fodmap salad dressing choices here, at the low fodmap Casa De Sante online store.

Either way, this will help you enjoy salads, without worrying about eating too many fodmaps!

Spicy Orange Vinaigrette Low FODMAP Salad Dressing – Vegan, Oil-Free, Whole Foods Plant Based

Blend fresh sweet orange or clementine segments, with a hint of ginger, pumpkin seeds, spicy crushed red pepper flakes, and white wine vinegar to create a slightly spicy and delicious low fodmap salad dressing.

The pumpkin seeds act as a thickener, and substitute for oil.  Very rich and satisfying.  See here if you are wondering, why no oil on a whole foods plant based diet?

Pumpkin seeds (reading the bag here) have 30g of protein per 100g, – 30% protein!

Plus pumpkin seeds are a good source of other really important nutrients: Magnesium, Iron, Zinc, Potassium, and fibre, and they are low fodmap, as well as nut-free.

Low FODMAP Salad Idea – With This Delicious Low Fodmap Dressing

For lunch, I’ll throw a couple big handfuls of spring greens, or chopped romaine lettuce in a large bowl.

Then I add diced green onions, crunchy fresh radishes, sliced yellow pepper, diced cucumber, and some halved cherry tomatoes.

The coolness of some of those vegetables, tames the spice of the dressing, and to me the green onions make it extra delicious!

To round out the meal, I’ll add carbs like: leftover chopped potato, wild rice, quinoa, wheat free pasta, or a slice of gluten free toast.  Also I’ll add some more protein: edamame.

Spoon the dressing generously over the top, it’s good for you after all.

Delicious!

Enjoy making your own quick and easy low fodmap salad dressing in 5-10 minutes!

For More Vegan Low Fodmap Recipe Ideas – Check out this Book

low fodmap healthy salad dressing in bottle

Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods

Jeanette
Blend fresh sweet clementine oranges, with a hint of ginger, a nice light vinegar, seeds or nuts and some spicy red pepper flakes; to create a lively and delicious, rich and creamy, low fodmap salad dressing.
If you don't have pumpkin seeds, peanuts work too. The ginger is optional.
Onion-free and garlic-free, this salad dressing is low FODMAP. Also works great as a tempeh marinade or sauce. Healthy, a bit sweet, salty, and satisfying, with a spicy kick.
The seeds act as a thickener, and makes it creamy and rich. Try out different white wine vinegars, you may be surprised how different they can taste from each other.
Keeps in the fridge for 4-6 days.
Minor separation occurs, mix lightly before serving.
No ratings yet
Prep Time 10 mins
Course Salad
Cuisine low FODMAP, Vegan
Servings 6
Calories 66 kcal

Equipment

  • Blender

Ingredients & Tips
  

  • 1 cup orange 3 small mandarins or clementines, fresh, peeled
  • 1/2 cup pumpkin seeds whole, roasted and salted, or peanuts. But pumpkin seeds are more sophisticated a flavour, and more nutritious.
  • 1/3 cup white wine vinegar the better your vinegar tastes, and smells to you, the better the dressing will be
  • 1/3 cup water
  • 1/4 tsp red pepper flakes crushed, spicy, or more to taste
  • 1/2 tsp salt add more to taste
  • ½ tsp ginger powder

Instructions
 

  • Peel the oranges and separate the segments. I don't worry about seeds, I just blend them in.
  • Add all ingredients to a high speed blender.
  • Blend until smooth.
  • Taste and adjust amounts to your preference.
  • Spoon over your salad and mix in.

Notes

Store in a container in the fridge for 4- 6 days. Slight separation may occur, stir or shake before using.
If you want it thicker, increase the amount of seeds or peanuts. 
I buy bulk pumpkin seeds at Costco. 

Nutrition

Nutrition Facts
Low Fodmap Salad Dressing, Spicy Orange, Vegan Healthy, Low-Fat, Whole-Foods
Amount Per Serving (1 /6th of recipe)
Calories 66 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 222mg10%
Potassium 99mg3%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 3g6%
Vitamin A 25IU1%
Vitamin C 6mg7%
Calcium 9mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dressing, low fat, low fodmap salad dressing, salad, Whole Foods
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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Green Tomatoes Chickpea Avocado Edamame Rice Salad

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread or Salad Bowl

Use up fresh green tomatoes in this creamy avocado, edamame, chickpea, whole-foods plant-based green goddess recipe.

Put it on rice, quinoa, or other grains with some greens, like a bed of spinach.  No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

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Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.

Create yourself a super vegan creamy mixture and delight.

FODMAP rating – medium low amount of FODMAPS.  Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting.  If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 510mg22%
Potassium 1119mg32%
Carbohydrates 89g30%
Fiber 16g67%
Sugar 10g11%
Protein 20g40%
Vitamin A 3685IU74%
Vitamin C 83.7mg101%
Calcium 132mg13%
Iron 6.2mg34%
* Percent Daily Values are based on a 2000 calorie diet.

 

chickpea avocado edamame rice bowl

Chickpea Avocado Edamame Rice Salad

Jeanette
This has a green goddess appeal when you use green tomatoes fresh from your garden or local farmer's market.  Fresh and green, with creamy avocado, edamame, the tomatoes add a light citrus.
Red tomatoes also work, or omit the tomatoes.
On toast, on rice, in a lettuce wrap how else can we use this delicious filling, spread and smash?
No ratings yet
Prep Time 15 mins
Cook Time 30 mins
Total Time 30 mins
Course dinner, lunch
Cuisine Vegan, Western
Servings 6 servings
Calories 530 kcal

Ingredients & Tips
  

  • 2 cups brown rice or a brown rice, quinoa blend
  • 1.5 cups edamame beans, frozen
  • 1 avocado
  • 540 ml chickpeas canned, drained and rinsed
  • 1.5 cups green tomatoes diced, optional
  • 1 tsp salt
  • 3 tbsp dijon mustard or more to taste
  • 1 cup peas frozen
  • 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
  • hot sauce to taste
  • 4 cups spinach
  • 2 red peppers

Instructions
 

Cook Grains

  • Cook grains, I used a rice quinoa mix.  Set aside to cool.

Prepare Edamame, Avocado, Chickpea Mix

  • Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 
  • Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl.  Taste and adjust amount of mustard to your preference.
    vegan green tomato avocado chickpea salad
  • Add edamame to the bowl.   Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.
    Chickpeas, avocado, edamame smash
  • Mash with potato masher until desired consistency.
    Edamame, Avocado, Chickpea Filling
  • Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

Notes

To Assemble Salad:
Line a bowl or plate with fresh baby spinach or romaine lettuce.
Add rice/grains, and then the edamame, avocado, chickpea mix.  
Top with sliced red peppers, use scissors to cut green onions on top.
Add hot sauce.

Nutrition

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 510mg22%
Potassium 1119mg32%
Carbohydrates 89g30%
Fiber 16g67%
Sugar 10g11%
Protein 20g40%
Vitamin A 3685IU74%
Vitamin C 83.7mg101%
Calcium 132mg13%
Iron 6.2mg34%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Vegan Food Share 1

Vegan Food Share 1

Whole-foods plant-based foods we ate on this day

With links to recipes, where one exists.

To inspire you!

Questions?  Please, leave me a comment below, I want to know what you want to know, so I can help you. 🙂

Breakfast:

Frozen mixed berries (raspberries, blueberries, blackberries) steel cut chai spiced oatmeal, raisins, 1 tsp pumpkin seeds, unsweetened soy milk.

 

Lunch:

Leftover VeganEnvy chili with homemade salsa and guacamole, plus cherry tomatoes, and yellow peppers, on a bed of spinach.

Smoothie:

Frozen banana, frozen cherries, unsweetened soy milk, baby spinach, the one on the right also has cocoa powder.

Dinner:

Baked sweet potato slices, creamy Cranberry Apple Coleslaw with a Tofu Vinaigrette Salad Dressing.

Bedtime Snack:

Fresh nectarines, and a small glass of unsweetened soy milk.

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Cranberry Apple Coleslaw

Cranberry Apple Coleslaw

Healthy Cabbage Coleslaw Recipe – Whole-Foods Plant-Based No-Oil

One of my new behaviours in 2017 is to eat a salad for lunch or supper most days.  When I do this, I stay slim and have more energy and need less sleep.  How often do you eat salad?

Plant-based doctors recommend we eat cruciferous vegetables like cabbage, broccoli, brussels sprouts or cauliflower daily to prevent cancer.  Coleslaw is a tasty, refreshing and easy way to eat cabbage – a proven cancer fighting food.

The dressing I recommend is my Creamy Coleslaw Vinaigrette. I have included the nutrition facts from the salad and the dressing for you to see.

Coleslaw is great for picky eaters like kids, many kids like coleslaw plain without dressing.  Try offering some plain to your kids (if you have any) or put some aside before you add the dressing.

Coleslaw keeps for a long time in the fridge, it’s great for school and work lunches.

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg2%
Potassium 288mg8%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 18g20%
Protein 1g2%
Vitamin A 5690IU114%
Vitamin C 8.3mg10%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 18mg1%
Potassium 138mg4%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 3g6%
Vitamin A 30IU1%
Vitamin C 1mg1%
Calcium 35mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

healthy vegan apple cabbage salad

Cranberry Apple Coleslaw

Jeanette
Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well.  Making coleslaw in the food processor is so fast and easy.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.
I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  
No ratings yet
Prep Time 15 mins
Total Time 15 mins
Course Salad
Cuisine High Fibre
Servings 8 servings
Calories 105 kcal

Ingredients & Tips
  

  • 4 cups red apples red, shredded
  • 4 cups chinese cabbage raw, shredded. Click link to view a picture of Chinese Cabbage. You can use regular green or red cabbage too. I used Chinese Cabbage because it is a bit softer to chew, and easier for me to digest raw.
  • 2 cups carrots raw, shredded
  • 1 cup dried cranberries or raisins, reduce to 1/2 cup for weight loss diets.
  • 2 celery stalks sliced and diced

Instructions
 

  • healthy vegan coleslaw dressing low-fat
  • Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.
  • Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.
  • Add dried cranberries or raisins.  
    chopped vegan coleslaw wfpb
  • Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.
    pour creamy vegan coleslaw salad dressing wfpb
  • Serve immediately, or refrigerate for 30 minutes first.  
    creamy vegan apple cabbage coleslaw

Notes

Coleslaw keeps well for days in the fridge.  

Nutrition

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg2%
Potassium 288mg8%
Carbohydrates 26g9%
Fiber 3g13%
Sugar 18g20%
Protein 1g2%
Vitamin A 5690IU114%
Vitamin C 8.3mg10%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Creamy Coleslaw Vinaigrette Salad Dressing

Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

This sweet tasting dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, rice vinegar, tofu, lemon and pecans it is also going to keep you from getting hungry.  Eat healthy unsaturated fats from whole nuts and not processed oil.

How often can you say your salad dressing is high fibre and sugar-free?  With this vinaigrette you can!

Jump to Recipe
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 18mg1%
Potassium 138mg4%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 3g6%
Vitamin A 30IU1%
Vitamin C 1mg1%
Calcium 35mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

 

creamy tangy sweet vegan coleslaw dressing from tofu

Creamy Coleslaw Vinaigrette Dressing

Jeanette
A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans.  Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry.  Contains healthy fats from nuts rather than unhealthy fats from processed oils.
I recommend my Cranberry Apple Coleslaw recipe to go with this dressing.
Going to a pot luck or a party?  Try wowing your friends with Crowd Pleasing Chili recipe, it's amazing.  Don't forget dessert!  How about some White Bean Brownies or Peanut Butter Cookies?  No one will know they are eating healthier than they ever have...
No ratings yet
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Salad, Sauce
Cuisine Dresssing
Servings 8 servings
Calories 84 kcal

Ingredients & Tips
  

  • 1 cup tofu soft or medium (I use medium because I can always add a non-dairy milk to make it thinner)
  • 1/2 cup soy milk or almond milk, or hemp milk
  • 2 tbsp rice vinegar
  • 6 dates pitted
  • 4 tsp lemon juice freshly squeezed
  • 1/2 cup pecans optionally toasted - Toasting nuts like pecans results in a more intense flavor.

Instructions
 

How to Toast Pecans - 3 Methods Broil, Bake, or Skillet

  • You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing.  I recommend toasting, and it is really easier than you might think.  Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.
  • Broil: Spread pecans in a single layer on a baking sheet.  Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast.  Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes.  Skillet: Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn. 
  • Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

Blend Dressing

  • While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.
  • Add toasted pecans and blend.
    healthy vegan coleslaw dressing low-fat
  • Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.
    vegan healthy salad dressing vinaigrette
  • Mix, and serve.
    creamy vegan apple cabbage coleslaw

Nutrition

Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 18mg1%
Potassium 138mg4%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 3g6%
Vitamin A 30IU1%
Vitamin C 1mg1%
Calcium 35mg4%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
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VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

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Super Summer-Time Pasta Salad

Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

We eat this salad on days I have waited too long to start supper.  If I want to feed my family food in 15 minutes, this will do!  My kids favourite food is pasta, so they love it.

Try this great no-oil whole-foods plant-based meal salad for a pot-luck, party, or BBQ. Get your plant-based protein from beans and whole grain pasta.  People will ask you about the dressing, surprise them by saying “it’s only dried herbs and lemon!”.

With frozen peas, cucumber, canned or frozen corn, green onions, tomatoes, whole grain pasta and black olives this simple vegan dinner salad is fast, fresh, and easy to put together.

Jump to Recipe

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.

Hot pasta thaws the peas, activates the seasonings

While the pasta cooks, gather the vegetables, stir them together, still frozen.  Add the drained pasta and the heat cooks the peas a touch, the pasta cools, things get juicy, the dried herbs release flavour, and your meal is ready to serve in minutes.

Why whole grain pasta?  Read How To Judge the Healthiness of Grain Products to learn more about why whole grain pasta is going to help your gut microbiome, prevent cancer, and help you lose weight.

Olives make this salad so satisfying

Olives are better for you than olive oil – filled with a small amount of healthy unsaturated fat – the way nature intended us to eat fat, packaged with fibre and phytonutrients.

Canada’s food guide is being revamped, I just gave my input, and was pleased to see they recommend we limit saturated fats and instead choose unsaturated fats.  Good news!

Olives cause your brain to signal “yup, we are satisfied and full here!”  You get that mouth oil feeling, olives curb cravings.

Vegan meal salad that kids love

Simplicity means kid friendly, and most kids really enjoy pasta.  I call this pasta salad, and focus on the pasta when serving it to my kids, more than the vegetables.  Once they taste a few bites, they gobble it all up, making us all happy.  🙂

Vegan Meal Proportions

See my article, How to Eat Vegan For Energy and Weight Loss I talk about the proportions of beans, greens, veggies and starches to eat to keep up your energy and lose weight!  Tip: eat this salad on a bed of spinach or other dark greens, if you want to feel extra energy.

 

Vegan Healthy Pasta Salad Fat-free Italian

Super Summer-Time Pasta Salad

Jeanette
This salad is a meal, a 15 minute vegan fat-free plant-based protein pasta salad dinner!  Black olives, cucumber, whole grain rotini pasta, frozen peas, corn, tomatoes, green onions plus Italian seasonings and lemon juice make an extraordinary delicious high fibre FRESH healthy pasta salad.  
Assemble the vegetables - including the frozen ones - add the drained pasta, stir and the temperature will become perfect to serve.  The peas will melt, even cook a bit, the pasta will cool, it's awesomely fast.
We are always surprised by how tasty this simple combination is.  It's just perfect.  Kids love the sweet peas, salty seasonings, and the pasta!
5 from 1 vote
Prep Time 15 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course, Pasta, Salad
Cuisine Italian, Western
Servings 10 servings
Calories 351 kcal

Ingredients & Tips
  

Pasta

Vegetables

  • 3 cups cucumber diced, 1 large is about 3 cups
  • 2 cups tomatoes cherry quartered, or large diced whole tomatoes
  • 4 green onions sliced
  • 1 1/2 cups corn frozen, or canned
  • 398 ml black olives pitted canned, whole, no-oil, add a splash of olive juice to the salad, then drain the rest.
  • 1080 ml black beans can drained
  • 2 cups peas frozen

Dressing

  • 1 tbsp onion powder
  • 2 tsp garlic powder
  • 2 tbsp basil dried
  • 1 tbsp oregano dried
  • 1 tsp salt depending on how salty your canned items already are
  • 6 tbsp lemon juice fresh squeezed for vitamin C if you can!

Instructions
 

  • Heat water for pasta.  We like whole grain rotini for this, the rotini shape holds the seasoning well and doesn't get soggy as leftovers.  Once water is boiling, add the pasta, stir.  Cook to be firm - al dente, following package directions, don't overcook.
  • While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.
  • Open the cans of black beans, corn (if using canned) and black olives.
    Add corn with it's juice (max 1/3 cup) to the bowl, I like to splash some of the black olive juice into the salad bowl too.  If you are using frozen corn it will create some juice when it hits the hot pasta, so don't worry.
  • Add the drained black beans and olives. 
  • Add frozen peas - it is important that they are frozen at this point because they cool the pasta.
  • Add seasonings and lemon juice to a small bowl or measuring cup, stir to combine, taste test and adjust to your preference, pour over salad, and stir  through.
    Easy Healthy WFPB Bean Tomato Cucumber Pasta Salad
  • Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.
  • Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Notes

 
Variations: 
Sub herbs for a dried Italian seasoning purchased mix.  Store mixes usually contain salt, so don't add any extra salt.  Read the label, choose a mix that doesn't contain added oils.
Sub cucumber for orange and yellow peppers, zucchini, or romaine lettuce.  As long as you keep the peas, corn, tomatoes and olives other vegetables work well.
Omit the Pasta: This tastes great without the pasta as well, as a bean salad, serve with toast, pitas, or rice, or just with spinach.
Vinegar: I'm curious if a vinegar would make this even nicer.  Afraid to try, because my kids aren't into vinegar much yet and we've got something here that works.
If anyone tries adding vinegar, please let me know!!  Personally, I'd use a balsamic.
 

Nutrition

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

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Sweet Zing Orange Thyme Dressing

Sweet Zing Orange Thyme Dressing

Vegan No-Oil Tahini, Apple, Green Onions and Dried Cranberries Sauce that is SO GOOD!

This oil-free dressing is sweet from the orange juice, apples and dried cranberries, rich and creamy from the sesame seed butter (tahini), and thickened with chia seeds. Use this fat-free healthy whole-foods plant-based vegan dressing with my Brussels Sprouts, Quinoa, and Lentil Pilaf or with any quinoa dish, or as a way to make Brussels sprouts taste awesome.

It’s got vitamin C that will help you absorb more iron.

The green onions and the thyme add some spice and sophistication.  Some people find quinoa bitter, same with Brussels Sprouts, this dressing counters the bitterness, and provides a savoury sweetness instead.

Healthy vegan low-fat dressing with a sweet zing.  Great with Brussels Sprouts and Quinoa.

I had some leftovers of this plant-based orange thyme dressing yesterday on spinach, wow, it was delicious.  I need to finish this blog post to get it out there to folks like you who could benefit from a fresh, gorgeous healthy vegan salad dressing.

If you have a sweet tooth (like me) you will probably like this super tasty dressing/sauce, I’m sad it’s all gone now.  🙁

 

Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.

Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce

Jeanette
Goes nicely with quinoa and green vegetables as a dressing/sauce.  Try it with my Brussels Sprouts and Quinoa Lentil Pilaf recipe.  Even better as leftovers. 
Consider doubling this dressing/sauce recipe - I wish I would have.  It goes great on spinach salad too.  You can adjust the number of servings here on the web page and it will recalculate.
With dried cranberries, orange juice, thyme, tahini (sesame seed paste), chia seeds, and green onions, it is so fresh and sweet and creamy, this one is a winner!
No ratings yet
Prep Time 10 mins
Total Time 10 mins
Course Main Course
Cuisine Dresssing
Servings 4 servings
Calories 154 kcal

Ingredients & Tips
  

  • 200 ml orange juice I used a juice box, freshly squeezed would work too if you don't have juice around, but have oranges.
  • 2 tsp tahini sesame seed butter
  • 1/2 tsp ground thyme spice
  • 1/2 tsp salt
  • 2 tsp chia seeds for thickness
  • 2 green onions diced
  • 1/2 red apple diced into small cubes
  • 1 cup craisins dried cranberries

Instructions
 

  • Pour orange juice into a small bowl, add tahini, thyme, salt, and chia seeds and microwave 30 seconds to soften if the sesame seed butter was in the fridge.  Whisk together.
  • Add the craisins so they can soak a bit.
    Tahini green onions and craisins in a vegan fat-free sauce.
  • Add the diced green onions and apple.
    Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
  • Let sit for 5 minutes or more, for flavours to combine.

Notes

Consider doubling the recipe depending on how many servings or leftovers you would like.  It yields about 1 1/2 cups which was enough for 4 people at my house.
Try on my Brussels Sprouts and Lentil Quinoa Pilaf, or make a dinner salad with that same lentil quinoa pilaf and romaine lettuce.  
Also tastes wonderful on spinach salad.

Nutrition

Nutrition Facts
Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce
Amount Per Serving (1 / 4th of recipe)
Calories 154 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 294mg13%
Potassium 164mg5%
Carbohydrates 35g12%
Fiber 3g13%
Sugar 26g29%
Protein 1g2%
Vitamin A 160IU3%
Vitamin C 27.1mg33%
Calcium 29mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

funny vegan meme: avocados saying to each other "I said you're the good kind of fat!"

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Healthy whole wheat vegan cranberry cake, delicious but has no sugar and no oil. Whole foods plant based snack or dessert!

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

Creamy Coleslaw Vinaigrette Salad Dressing

This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Dinner in 20 minutes. A fast oil free, whole foods vegan Pad Thai recipe with tofu, noodles, and a homemade sriracha sauce, using Epicure Spice mixes. Easy healthy plant-based fat free meal.

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

Plant based whole foods slow cooker summer chowder. You can time this vegan soup to be ready when you are.  The longer it cooks the thicker and more delicious it gets.

Fun Healthy Easy Vegan Butternut Squash Mac and Cheese with Hot Dogs (no-oil)

Comforting and creamy for adults and children, macaroni with cut up veggie dogs in a no-oil low fat smooth carrot, butternut squash vegan cheese sauce. Whole foods plant based and Dairy-free.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

*Sweet* Sweet Potato Fries – wfpb no-oil

People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

Healthy Cucumber Sandwich Rolls with Hummus

Hummus, and cucumber idea to make sandwich roll ups. Plant based protein lunch idea for kids!

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Anti-Inflammation Smoothie – Ginger and Turmeric

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Super Summer-Time Pasta Salad

Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Healthy Vegan Apple Cake – Whole Wheat No-Oil WFPB

Looking for healthy low-fat vegan recipe ideas to make with apples? This moist apple cake is wfpb and quite tasty.

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Low FODMAP Healthy Salad Dressing – Creamy Orange Vinaigrette – No-Oil

Spicy, with oranges and pumpkin seeds, or peanuts. A low fodmap salad dressing you can make at home, sweet, creamy, healthy and satisfying.

Meatless Marinara Sauce With Protein

Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Rhubarb Strawberry Crisp, low-fat, vegan, gluten-free, low FODMAP, healthy dessert

Healthy low-fat gluten-free strawberry rhubarb crisp. Delicious low-fodmap dessert, suitable for IBS Diets.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Zesty Caesar Salad With Croutons – No Oil

HEALTHY FAT-FREE EASY VEGAN CAESAR SALAD with croutons. The ZESTY garlic, and BRIGHT lemon FLAVOURS SHINE in this RECIPE, that is what makes Caesar dressing taste awesome.  GARLIC AND LEMON!

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

Learn About the VeganEnvy Diet

 

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

What my IBS Symptoms Were Like – Before I Went Vegan

As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

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Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

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Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

Did you know that adding nuts didn't make people gain weight? In over 20...

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Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo

Make dressings and creamy dips

This is my go-to vegan mayo substitute, it’s the best one I have found so far. With tofu, and cashews, it is a whole-foods plant-based, eggless, oil-free mayonnaise that has a nice range of flavours from lemon juice, a touch of sweetener, salt, and onion powder.

This healthy lower-fat vegan mayonnaise replacement works well as a base for creamy salad dressings, like coleslaw, or anytime a recipe calls for mayo.

Image of vegan mayo on purple cabbage.

Fat from cashews is more natural, anti-inflammatory, cancer preventing, and health promoting, than mad-made oil from a bottle.

Combine this vegan mayo with one of these many Epicure Dip Mixes to enjoy with veggies, and serve at parties.