Whole-grain heaven.

Whole grains are heavy. They're chewy. They have the consistency--and taste--and cardboard. If you've fallen for that line, just try these three recipes.

Then let's talk.

TABOULI

Adapted from Moosewood Cookbook, New Revised Edition, by Mollie Katzen (Ten Speed Press, 1992).

1 cup dry bulgur wheat
1 1/2 cups boiling water
1 tsp. salt
1/4 cup fresh lemon juice
2 Tbs. olive oil
2 medium cloves garlic,
crushed
black pepper, to taste
4 scallions, finely minced
(whites & greens)
1 packed cup minced
parsley
10 to 15 fresh mint leaves,
minced
2 medium-sized ripe
tomatoes, diced

Combine the bulgur and boiling water in a medium-large bowl. Cover and let stand until the bulgur is tender (20 to 30 minutes, minimum). Add the salt, lemon juice, olive oil, garlic, and black pepper and mix thoroughly. Cover tightly and refrigerate until about 30 minutes before serving. About 30 minutes before serving, stir in the remaining ingredients and mix well. Serve cold. Serves 6.

PER SERVING Calories: 739 Total Fat: 5g (32% of cals.) Fiber 5 g Sodium: 370 mg Saturated Fat: 1 g Cholesterol: 0 mg Carbohydrate: 22 g

CUBAN BLACK BEANS

Adapted from New Recipes from Moosewood Restaurant (Ten Speed Press, 1987).

Serve the beans over brown rice or any other whole grain you'd like to try.

1 cup chopped onions
2 garlic cloves, minced or
pressed
1 tsp. ground cumin
1 tsp. ground coriander
seeds
1 tsp. paprika
3 Tbs. olive oil
1 cup chopped carrots
1 medium green pepper,
chopped
black pepper to taste
1/4 cup chopped fresh
parsley
1 cup orange juice
2 medium tomatoes,
chopped
7 cups cooked (or canned
and rinsed) black beans,
drained

In a large skillet, saute the onions, garlic, and spices in the oil until the onions are translucent. Add the carrots and saute for 3 or 4 minutes. Add the green peppers and saute for 5 minutes more. Add the black pepper, parsley, juice, and tomatoes and simmer until the vegetables are tender.

Combine the black beans with the vegetable mixture. Puree 2 to 3 cups of the bean-vegetable mixture in the blender with enough water to make a smooth purre. Stir the puree into the beans and simmer for 10 minutes. Serves 6.

PER SERVING Calories: 279 Total Fat: 7 g (23% of cars.) Fiber: 14 g Sodium: 390 mg Sat. Fat: 1 g Cholesterol: 0 mg Carbohydrate: 47 g

PENNE PASTA WITH WHITE BEAN AND SUN-DRIED TOMATO SAUCE

From Everyday Cooking with Dr. Dean Ornish (HarperCollins, 1996)

1 cup sliced onions
1 tsp. minced garlic
1 cup vegetable broth, or
more if needed
2 (15-ounce) cans white
cannellini beans, drained
and rinsed, or 3 cups
home-cooked cannellini
beans with 1 1/2 cups
cooking liquid
1 cup sun-dried tomatoes
(not oil-packed),
quartered
1 tsp. dried thyme, or 2 tsp.
minced fresh thyme
1 tsp. dried basil, or 1 Tbs.
fresh basil cut in thin
ribbons
Salt and pepper
1 pound whole wheat
penne pasta
2 Tbs. chopped parsley

Combine the onions, garlic, and 1/4 cup of the broth in a large pot. Simmer over moderately high heat until the onions are soft, about 5 minutes. Stir in the beans with their liquid [or an equivalent amount of water if you're using canned beans--Ed], the sun-dried tomatoes, thyme, basil, and the remaining 3/4 cup broth. Bring to a simmer and cook, uncovered, over moderate heat, stirring often, until all the flavors are well blended, 15 to 20 minutes. Thin, if desired, with additional vegetable broth. Season to taste with salt and pepper. Keep warm.

Bring a large pot of water to a boil over high heat. Add the pasta and boil until al dense, about 12 minutes. Drain and transfer to a warm bowl. Add the sauce and toss to coat. Serve on warm plates, topping each portion with 1/2 tablespoon chopped parsley. Serves 4.

PER SERVING (recipe prepared using 1/4 tsp. salt) Calories: 509 Total Fat: 2g (4% of cars.) Fiber: 23 g Sodium: 677 mg Sat. Fat: 0 g Cholesterol:0 mg Carbohydrate: 772 g