Salads that make a meal.SALADS THAT MAKE A MEAL ARE TERRIFIC ADDItions to our cooking repertoire. They're often super easy to put together--so easy that some almost seem to make themselves. Many can be made ahead of time, even the day before, and require little more than bread or crackers and a beverage to go with them. Dessert is optional. One of the greatest joys of preparing a salad--besides the pleasure of eating it--is shopping for the ingredients. When choosing produce, whether you shop at a supermarket, health foods store, farmers' market farm·ers' market n. A public market at which farmers and often other vendors sell produce directly to consumers. Also called greenmarket. , or roadside stand, get the freshest you can find--the crispest greens, the Greens, the German die Grünen Environmentalist political party founded in West Germany in 1979. Initially, it arose out of protests against nuclear power in Germany in the 1970s, and later it embraced all forms of environmentalism. most succulent carrots and bell peppers, the juiciest tomatoes. Many of these salads are built on beans and peas of various kinds--canned, dried, frozen, or fresh. Among the many possible choices are pinto, navy, Great Northern, lima, and black beans. Green peas, garbanzos, and black-eyed peas are versatile possibilities, too. Because dried beans and peas take a while to cook, it's often more convenient to cook them the morning of the day you'll need them or even the day before. Grain choices include corn, pasta in various shapes, bulgur wheat Noun 1. bulgur wheat - parched crushed wheat bulghur, bulgur wheat, wheat berry - grains of common wheat; sometimes cooked whole or cracked as cereal; usually ground into flour , and many varieties of rice. Potatoes make an excellent base for main dish salads, too--not just for the side salads to which they're usually relegated. White, red-skinned, Yukon Gold, and russet rus·set n. 1. A moderate to strong brown. 2. A coarse reddish-brown to brown homespun cloth. 3. A winter apple with a rough reddish-brown skin. 4. A russet Burbank. adj. potatoes, for example, all work well. Although not all salads require them, greens make an important contribution. Sometimes they're incorporated into the salad. More often, though, they serve either as a bed for other ingredients to rest on or as a garnish. Parsley is perhaps the most common garnish, but you might want to try spinach, too, or a few celery leaves for variety. There's a wide range of greens to choose from, some of which are not green at all. Commonly available ones are romaine, red- and green-leaf lettuce, radicchio ra·dic·chi·o n. pl. ra·dic·chi·os Any of several varieties of chicory, having red or red-spotted leaves that form globose or elongated heads. , escarole escarole (ĕs'kərōl`): see chicory. , cabbage of various kinds, curly endive Noun 1. curly endive - crisp spiky leaves with somewhat bitter taste chicory salad green, salad greens - greens suitable for eating uncooked as in salads radicchio - prized variety of chicory having globose heads of red leaves , spinach, and iceberg lettuce iceberg lettuce n. A crisp, round, compact head of lettuce with light green, tightly folded leaves. [From its pale color. . Also worth trying are oakleaf lettuce, Boston (or butterhead) lettuce, and watercress watercress, hardy perennial European herb (Nasturtium officinale) of the family Cruciferae (mustard family), widely naturalized in North America, found in or around water. . Mixed salad mixed salad mix n → salade f de crudités greens come prepackaged pre·pack·age tr.v. pre·pack·aged, pre·pack·ag·ing, pre·pack·ag·es To wrap or package (a product) before marketing. Adj. 1. in plastic bags and some, such as mesclun mes·clun n. A mixture of young leafy greens, often including young lettuces, used as salad. [Provençal mesclom, mesclumo, mixture, from Vulgar Latin mix, are available loose in the produce section of well-stocked supermarkets. But whatever greens you choose--even prepackaged ones--should be rinsed thoroughly and dried well before use. A salad spinner is especially useful for drying, but if you don't have one, blotting the leaves well between clean dish towels or paper towels will work just fine. Give attention to the colors in a salad, too. Contrast adds interest, whets the appetite, and cheers the soul. Picture black beans nestled against succulent kernels of yellow corn. Or plump green peas, chopped sweet onion Sweet onion is a variety of onion that is not pungent. There are several varieties of sweet onion. Although all onions have sugar, sweet onions have a very low sulfur content as compared to typical onions. Also, the water content is comparatively very high. , and rice mingled together. Add a dressing you love, if any, and you're set for a memorable meal. There are many commercial salad dressings available--or you can make your own. The type of dressing you choose will depend on the salad itself, what it needs to complete it, and what you have a taste for. Sometimes a creamy dressing made with vegan vegan /veg·an/ (ve´gan) (vej´an) a vegetarian whose diet excludes all food of animal origin. ve·gan n. 'sour cream' or vegan 'mayonnaise' is what you'll want. Other times, a simple oil and vinegar dressing is just the right finish. And sometimes perfection is no dressing at all. Experiment with various ingredients, even ones you may not have encountered before, and be prepared to make some fabulous discoveries. If there are any rules for making salads, they are these: use the best quality ingredients you can find, and equally important, choose what you like, and skip what you don't. Enjoy! COLD PASTA WITH VEGETABLES AND PEANUT BUTTER DRESSING (Serves 4) Bright, well-rounded flavor, color, and texture. 1/2 pound uncooked pasta of choice, such as spaghelti, penne, or spirals Salted boiling water 1 1/2 cups diced fresh broccoli florets 1 1/2 cups mini-carrots, thinly sliced into rounds, or regular carrots, halved or quartered lengthwise and thinly sliced 2/3 cup sliced scallions (green and white parts) 1/4 cup smooth or crunchy peanut buffer 1/2 teaspoon garlic powder 1/4 teaspoon ground ginger, or more to taste Dash cayenne (optional) 1/4 cup additional boiling water 2 Tablespoons seasoned rice vinegar 2 Tablespoons tamari or soy sauce Cucumber slices and tomato wedges to garnish, if desired Cook the pasta in the boiling water until al dente al den·te adj. Cooked enough to be firm but not soft: pasta al dente. [Italian : al, to the + dente, tooth. . Drain well and put in a large mixing bowl. While the pasta is hot, stir in broccoli, carrots, and scallions. Set aside. In a small mixing bowl, stir together the peanut butter, garlic powder, ginger, and cayenne. Add the boiling water, then the rice vinegar Rice vinegar is a vinegar made from fermented rice or rice wine in China, Korea, and Japan. Rice vinegar is similar in properties and taste to balsamic vinegar, though usually less sweet. and tamari ta·ma·ri n. Soy sauce made without wheat. [Japanese.] or soy sauce, and blend until smooth. Pour over pasta mixture and toss to coat. Chill thoroughly before serving. Serve garnished with cucumber slices and tomato wedges. Total calories per serving: 335 Fat: 9 grams Carbohydrates: 53 grams Protein: 13 grams Sodium: 510 milligrams Fiber: 6 grams BEAN AND TOMATO SALAD (Serves 4) A pretty salad with an Italian flare. Serve with warm Italian bread, if desired. 1 cup dried navy beans, picked over and rinsed, and cooked according to package directions (about 3 cups cooked) 1 medium tomato, peeled, seeded, and chopped (about 1/2 cup) 1 small yellow onion, finely chopped (about 1/2 cup) 1/2 teaspoon salt Dash black pepper 1/2 teaspoon crumbled dried oregano 1 Tablespoon crumbled dried parsley leaves 1/4 teaspoon garlic powder 1/4 cup canola oil 2 Tablespoons fresh lemon juice In a medium-sized mixing bowl, stir together the beans, tomatoes, and onions. Set aside. In a small mixing bowl, blend together the salt, pepper, oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, , parsley, and garlic powder. Add oil and lemon juice and whisk together. Pour over the bean mixture and toss gently to blend well. Cover and chill thoroughly. Stir gently again before serving. Total calories per serving: 312 Fat: 14 grams Carbohydrates: 36 grams Protein: 12 grams Sodium: 303 milligrams Fiber: 9 grams MARINATED BLACK-EYD PEAS (Serves 4) A simple salad with a Southern flavor. 1/4 teaspoon salt Dash black pepper Dash cayenne 1/4 teaspoon garlic powder 1 teaspoon onion powder 1/4 cup canola oil 2 Tablespoons apple cider vinegar One 15-ounca can black-eyed peas, drained Lettuce leaves to cover 4 plates 2 medium-sized firm, red-ripe tomatoes, thinly sliced In a 1-quart mixing bowl, blend together the salt, pepper, cayenne, garlic powder, and onion powder Onion powder is a spice used for seasoning in cooking. It is made from finely ground dehydrated onions, mainly the pungent varieties of bulb onions, which causes the powder to have a very strong smell. . Stir in the oil and vinegar and whisk together well. Add the black-eyed peas and gently toss to coat. Cover and chill thoroughly. To serve, arrange lettuce leaves on plates. Arrange sliced tomatoes on the lettuce. Stir the salad one more time and spoon onto the tomato slices. Total calories per serving: 256 Fat: 14 grams Carbohydrates: 25 grams Protein: 9 grams Sodium: 157 milligrams Fiber: 8 grams TABBOULEH tab·bou·leh or ta·bou·leh n. A Lebanese salad made with bulgur wheat and finely chopped scallions, tomatoes, mint, and parsley. [Arabic tabb WITH GARBANZO garbanzo see chickpea. BEANS (Serves 4) Beautiful colors, flavors, and textures. 1 cap uncooked bulgur wheat 3 cups water 1 teaspoon salt 1/4-1/3 cup finely chopped yellow onion 1 cup cooked garbanzo beans (Canned are fine.) 1 cup finely chopped red bell pepper 3/4 cup minced fresh parsley (leaves and delicate stems only) 1/4 teaspoon garlic powder 1/4 cup fresh lemon juice 1/2 cup finely chopped fresh mint leaves Whole mint leaves and/or parsley sprigs for garnish (optional) Put the bulgur wheat, water, and salt in a 2 1/2- to 3-quart saucepan. Bring to a boil, reduce heat to a simmer, and cook, covered and stirring once or twice, for about 15 minutes or until liquid is absorbed and bulgur bul·gur also bul·ghur n. Cracked wheat grains, often used in Middle Eastern dishes. Also called bulgur wheat. [Ottoman Turkish bul is tender. Remove from heat and let cool slightly. Stir in onions, garbanzos, bell peppers, minced parsley, garlic powder, lemon juice, and chopped mint leaves. Chill well before serving. To serve, garnish with whole mint leaves and/or parsley sprigs, if desired. Total calories per serving: 220 Fat: 1 gram Carbohydrates: 47 grams Protein: 9 grams Sodium: 783 milligrams Fiber: 11 grams LENTIL-VEGETABLE SALAD (Serves 5) A colorful salad that's just right for lunch or supper. It packs well into lunchboxes, too. 1 1/2 cups dry brown lentils, picked over and rinsed 3 cups water 1 1/2 teaspoons salt 1/4 teaspoon black pepper 2 teaspoons dried parsley flakes, or 2 Tablespoons minced fresh parsley 1 teaspoon Italian seasoning 2 Tablespoons red wine vinegar or plain vinegar 2 Tablespoons canola oil 2 cloves garlic, crushed or minced 1 cup chopped carrots 3/4 cup sliced scallions (green and white parts) 1 cup peeled, seeded, and chopped red-ripe tomatoes Put the lentils and water in a 3-quart saucepan. Simmer, covered, for 30-35 minutes or until lentils are tender and water is absorbed. (If water is not absorbed completely, remove lid and allow remaining water to cook off.) While the lentils cook, stir together the salt, pepper, parsley flakes (if using flakes, not fresh), and Italian seasoning in a small screw-top jar. Add the vinegar and oil. Cover mouth of jar with a double layer of waxed paper waxed paper n. Wax paper. waxed paper or wax paper Noun paper treated or coated with wax or paraffin to make it waterproof , screw on the lid, and shake well. When lentils are just tender, remove from heat and stir in the vinegar mixture. Gently blend in Verb 1. blend in - blend or harmonize; "This flavor will blend with those in your dish"; "This sofa won't go with the chairs" blend, go fit, go - be the right size or shape; fit correctly or as desired; "This piece won't fit into the puzzle" the minced parsley (if using fresh), garlic, carrots, scallions, and tomatoes. Cover and chill several hours before serving. Total calories per serving: 270 Fat: 6 grams Carbohydrates: 89 grams Protein: 17 grams Sodium: 724 milligrams Fiber: 19 grams LIMA BEAN-TARRAGON SALAD (Serves 6) This easy, flavorful salad disappears in a hurry. One 2-pound bag frozen baby lima beans Water 1 1/2 teaspoons salt, divided 1/4 cup sugar (Use your favorite vegan variety.) Dash pepper 2 teaspoons granulated onion 1 teaspoon granulated garlic 1 Tablespoon crushed dried tarragon leaves 1/2 teaspoon mustard powder 1/2 cop rice vinegar 1/2 cup canola oil Mixed greens (optional) Cook the lima beans with water and 1 teaspoon salt, according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. package directions, until tender. Drain and set aside to cool. In a 1 1/2 cup (or larger) glass jar with a screw top screw top Noun 1. a bottle top that screws onto the bottle, allowing the bottle to be resealed after use 2. a bottle with such a top , blend together the sugar, remaining salt, pepper, granulated gran·u·late v. gran·u·lat·ed, gran·u·lat·ing, gran·u·lates v.tr. 1. To form into grains or granules. 2. To make rough and grainy. v.intr. onion, granulated garlic, tarragon tarragon (târ`əgŏn), perennial aromatic Old World herb (Artemisia dracunculus) of the family Asteraceae (aster family), of the same genus as wormwood and sagebrush. , and mustard powder. Add the vinegar and oil. Cover the mouth of the jar with a double layer of waxed paper, screw on the lid, and shake vigorously. Pour over the cooled lima beans and stir to coat. Cover and chill thoroughly. Serve in one large bowl or on individual plates over a bed of mixed greens. Total calories per serving: 409 Fat: 19 grams Carbohydrates: 50 grams Protein: 12 grams Sodium: 665 milligrams Fiber: 7 grams CORN AND BLACK BEAN SALAD WITH FRESH JALAPENOS (serves 5) Colorful and full of flavor, this salad can be served the day it's made or prepared ahead for the following day. 2 1/2 cups (1 1/4 pound) frozen white or yellow corn or a combination 1/2 cup water 6 Tablespoons finely chopped, seeded fresh jalapeno peppers 1 cup chopped red bell popper One 15-ounco can black beans, drained 1/2 teaspoon salt 1 Tablespoon sugar (Use your favorite vegan variety.) 1 teaspoon adobo seasoning (available in the ethnic section of well-stocked supermarkets) 1/4 cop seasoned rice vinegar 2 Tablespoons canola oil 1 teaspoon hot sauce Put the corn and the water in a 3-quart saucepan and cook according to package directions. Drain well. Let corn cool a few minutes, then stir in the jalapenos, peppers, and beans. Set aside. Put salt, sugar, and adobo a·do·bo n. pl. a·do·bos A Philippine dish of marinated meat or fish seasoned with garlic, soy sauce, vinegar, and spices. [Spanish, from Old Spanish adobar, to stew seasoning in a small screw-top jar. Add the vinegar, oil, and hot sauce. Cover the mouth of the jar with a double layer of waxed paper, screw on the top, and shake vigorously. Pour dressing over the corn mixture and gently stir, blending well. Cover and chill thoroughly before serving. Total calories per serving: 223 Fat: 6 grams Carbohydrates: 37 grams Protein: 8 grams Sodium: 568 milligrams Fiber: 9 grams REO reo Noun NZ a language [Maori] BEANS AND RICE SALAD (Serves 8) A twist on the usual version of red beans and rice Red beans and rice is an emblematic dish of Louisiana Creole cuisine (not originally of Cajun cuisine), traditionally made on Mondays with red beans, vegetables (onion and celery), spices (thyme, cayenne pepper, and bay leaf), and pork bones left over from Sunday dinner, cooked . 2/3 cup dried red beans (about 2 cups cooked), or one 15- to 16-ounce can red beans, drained 5 cups water, divided 1 cup uncooked converted white rice (such as Uncle Ben's) or 30-minute brown rice 2 1/4 teaspoons salt, divided 1/2 teaspoon coarsely ground black pepper 1/2 teaspoon ground sage 1 teaspoon ground cumin 1/8 teaspoon cayenne 1/2 teaspoon garlic powder 1/4 cup apple alder vinegar 1/4 cup condo oil 1 cup thinly sliced celery 1 cop chopped green pepper 1/4 cup sliced scallions (green and white parts) Pick over the beans, discarding any broken or discolored dis·col·or v. dis·col·ored, dis·col·or·ing, dis·col·ors v.tr. To alter or spoil the color of; stain. v.intr. To become altered or spoiled in color. ones. Rinse well and drain. Put beans in a 2-quart saucepan with 2 1/2 cups water. Bring to a boil, reduce to a simmer, and cook, covered, for 2-2 1/2 hours or until beans are tender. About 30 minutes before beans are tender, put the rice, 1 1/2 teaspoons salt, and remaining water in a 3-quart saucepan. Cook according to package directions until rice is almost tender and most of water is absorbed. In a jar with a screw top, blend together remaining salt, black pepper, sage, cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. , cayenne, and garlic powder. Add the vinegar and oil. Cover mouth of jar with a double layer of waxed paper, screw on the lid, and shake well. When rice is done, immediately pour the vinegar and oil mixture over it. Add the beans and stir. Let sit for about 15 minutes. Mix in the celery, green peppers, and scallions. Transfer to a large serving bowl, cover, and chill well before serving. Total calories per serving: 159 Fat: 8 grams Carbohydrates: 19 grams Protein: 4 grams Sodium: 636 milligrams Fiber: 5 grams RELATED ARTICLE: Whatever's in the kitchen salad. This salad is great for using whatever you have on hand, including leftovers. Choose at least four ingredients from the following list of possibilities, or choose others that you prefer: * Salad greens (preferably two or more varieties) * Sliced or chopped raw vegetables, such as carrots, celery, radishes, cucumbers, sweet onions, scallions, bell peppers of any color, etc. * Cooked or canned beans * Diced baked potatoes (preferably with skin), warm or cold * Cooked vegan burger granules Granules Small packets of reactive chemicals stored within cells. Mentioned in: Allergic Rhinitis, Allergies or chopped, cooked vegan burgers, seasoned to taste, if desired (Leftovers are fine.) * Olives, sliced or pitied whole * Shredded or chopped vegan cheese * Dressing of choice * Salsa * Vegan sour cream To put salad together: * Arrange greens, if using, in a salad bowl or on individual plates. * Distribute the sliced or chopped vegetables over the greens or directly on the plates, if not using greens. * Pile on the beans and/or diced potatoes. * Add the cooked burger granules or chopped burger. * Sprinkle on a few olives. * Add the vegan cheese. * Drizzle with dressing or add a dollop of salsa and/or vegan sour cream. * Grab a fork and dig in. Peggy Rynk is a frequent contributor to Vegetarian Journal. |
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