Grain Salads
couscous-salad recipe
Date: Mon, 30 Aug 93 17:04:54 EDT
From: saari@magnus.acs.ohio-state.edu
This recipe is absolutely delicious (tried it Saturday night). This makes a
perfect cool meal for a hot evening. Serve it with some fresh sliced
tomatoes from the garden.
Couscous Salad
2 cups good stock
3/4 teaspoon cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/4 teaspoon turmeric
1 cup couscous
1 medium carrot, cut into 1/4 inch dice
1 small red onion, cut into 1/4 inch dice
1 small red bell pepper, cut into 1/4 inch dice
1 small cucumber or zucchini, cut into 1/4 inch dice
1 small Granny Smith apple, cut into 1/4 inch dice
1/3 cup currants or raisins
1-2 cups canned chick peas, rinsed and drained
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
In a heavy medium saucepan, whisk together the stock, cinnamon,
ginger, cumin, and turmeric. Add the couscous in a slow steady stream,
stirring constantly, and continue to boil, stirring, for 1 minute.
Cover the pot tightly, remove from the heat and let stand for 15
minutes.
Fluff the couscous grains with a fork, transfer to a large mixing bowl
and let cool. Then fluff again, rubbing with your fingers to break up
any lumps.
Add the carrot, bell pepper, cucumber, onion, apple, currants and
chick peas and toss.
In a small jar with a lid, shake the remaining 1/2 tablespoon olive
oil with the lemon juice, salt and pepper until well mixed. Pour over
the salad and toss well. Cover and refrigerate for several hours or
up to 3 days. Season with additional salt, pepper and lemon juice to
taste before serving
kwvegan vegan
barley-salad recipe
Date: Mon, 30 Aug 93 14:00:26 EDT
From: cgl1@cornell.edu (Chuck Goelzer Lyons)
From the Seitan Sisters' Summer Cuisine Cooklet
BARLEY SALAD
4 c. cooked barley*
1/2 c. onions, diced
1/2 c. carrots, diced
1/2 c. celery, diced
1/4 c. shiitake mushrooms, soaked, diced, and cooked 10 mins. in a little
tamari and water
1/4 c. chopped parsley
1/2 c. cooked seitan, cubed
Place 1/2 inch of water in a pot and bring to a boil. Add the onions and
blanch for several seconds. Remove and drain. Place the carrots in the same
boiling water and blanch for several seconds. Remove and drain. Place the
barley, onions, carrots, celery, shiitake, chopped parsley, and seitan in a
mixing bowl. Mix thoroughly. Sprinkle tamari-ginger dressing over each
serving.
Serves 4.
*other grains may be substituted of barley.
kwvegan vegan
bulgar-salad recipe
Date: Sat, 23 Apr 94 13:52:41 EDT
From: sek@wam.umd.edu
Bulgur Salad with Balsamic Vinegar
1 cup uncooked Bulgur Wheat
2 cups vegetable broth
1/2-1cup chopped carrots (I used frozen "crinkle cut" carrots)
2 T balsamic vinegar
Heat vegetable broth to boiling. Add bulgur and carrots, simmer about 10
minutes until broth is absorbed. Chill. When cold, stir in balsamic
vinegar. Store covered in refrigerator.
Anyway, I thought this was very tasty, as did the other vegetarian type
I served it to. (My husband was less enthusiastic, but then, one of his
favorite foods is hot dogs.)
kwvegan vegan
couscous-lentil-salad recipe
Date: Sat, 22 May 93 17:44:05 CDT
From: mdk@pegasus.udev.cdc.com
Warm Couscous & Lentil Salad
Got this recipe off of the back of the newsletter contained in
a loaf of Natural Ovens of Manitowoc, WI "Glorius Cinnamon &
Raisin Bread". I left out one ingredient because it is a
3-letter word (o*l) and that is a no-no in my diet and also
on this list.
4 cups prepared couscous
2 cups cooked lentils
1/2 cup red onion, diced
1/2 cup red pepper, diced
2 TBSP. dried tarragon
1 TBSP. cracked black pepper
2 TBSP. red wine vinegar
6 lettuce leaves
Combine all ingredients except lettuce. Heat in saucepan for
~5 minutes. Serve on lettuce leaves.
"great served with whole grain or herb bread"
(this recipe was originally printed in _Vegetarian Gourmet_)
kwvegan vegan
asian-millet-salad recipe
Date: Wed, 06 Jul 94 18:16:36 CDT
From: "Hayes Theiling Dorton, MPL Corporation"
Modified from Carol Gelles' _Wholesome Harvest_.
Asian Millet Salad
2 c. cooked millet 6 Tbs. mirin or dry sherry
1 10-oz. package of tofu, diced 3 Tbs. soy sauce
3/4 c. chopped snow peas 1 1/2 Tbs. rice or cider vinegar
3/4 c. frozen peas, thawed 1 clove garlic, minced
1 8-oz. can sliced water chestnuts 1 tsp. sugar (or other sweetener)
1/2 c. chopped scallion
In a large bowl, combine the millet, tofu, snow peas, peas, water
chestnuts, and scallion.
In a small bowl, stir together the mirin, soy sauce, venegar, garlic, and
sugar. Pour over the salad and toss to combine.
kwvegan vegan
couscous-salad-2 recipe
Date: Thu, 02 Dec 93 12:40:08 PST
From: rfelix@netcom.com (Robbie Felix)
Cous Cous salad
Cook couscous according to package directions. I use the whole
package, this one made about 6 cups ( I used 3 Tablsp of veggie chicken
broth powder in the water)
Add
1-3 c. chopped celery
1/2 c. chopped green onions
1 16 oz. can chickpeas
any other chopped veggies you want ( tomatoe, cukes, peppers)
Mix together
add
Turmeric to taste ( for me 1 1/2 tsp)
Curry Powder ( 1 tsp. or to taste)
Enough fat free mayo or salad dressing to moisten( I used about 1/4
cup , you could probably mostly skip it if you used a few fresh tomatoes)
Let set overnight to mingle flavors.
kwvegan vegan
couscous-vegetable-salad recipe
Date: Tue, 17 May 94 10:22:26 GMT
From: nanette.blanchard@springsboard.org (NANETTE BLANCHARD)
from Beyond Alfalfa Sprouts and Cheese...
CHILLED COUSCOUS VEGETABLE SALAD
8 oz couscous (about 1 1/2 cups)
1 cup vegetable stock
1 Tbsp fresh thyme chopped or 1/2 tsp dried
2 Tbsp wine vinegar
1 cup frozen baby peas, thawed
1 cup frozen corn kernels, thawed
2 large tomatoes, peeled, seeded, and chopped
2 scallions, sliced thin
1 Tbsp fresh basil or 1/2 tsp dried
6 romaine leaves, washed and dried
Place couscous in large bowl. Pour 1 cup boiling water over
couscous and let stand.
In saucepan, bring vegetable stock to boil, add thyme and
vinegar. Boil to reduce to 3/4 cups.
Add peas and corn to liquid and turn off heat.
Toss tomatoes, scallions, and basil into couscous.
Add liquid to couscous and mix well. Cover and refrigerate
2 hours before serving. To serve, top a romaine leaf with
couscous mixture. Makes 6 servings (Per serving:197 calories,
2 grams fat)
kwvegan vegan
curried-wheatberry-salad recipe
Date: Sun, 24 Oct 93 16:11:34 CDT
From: Janet Frick
The cool thing about this recipe is that it was the grand prize
winner in a contest sponsored by the Kansas City Star for
tailgate recipes.
CURRIED GRAINS AND APPLE SUPPER SALAD
3/4 cup non-fat yogurt, soy yogurt, or other substitute
1/3 cup fresh squeezed lemon juice
2 large garlic cloves, minced
1 TB. curry powder
1/2 tsp. salt
1 tsp. cumin
1 tsp. ginger
1/2 tsp. chili powder (mild)
1 TB. Dijon mustard
1 cup cooked wheatberries (directions follow)
1 cup cooked brown rice
1 cup garbanzo beans, rinsed and drained
1 cup fresh green beans, steamed until crisp-tender
1 cucumber, peeled, seeded and chopped
4-5 green onions, chopped
1 red pepper, seeded and sliced
1 Granny Smith apple, chopped
4 TB. cilantro or parsley, chopped
Mix yogurt, mustard, lemon juice, garlic, and spices together
well; set aside. Combine rice, wheatberries, garbanzo beans, onion,
green beans, cucumber, pepper, apple and cilantro in another bowl;;
mix with dressing.
The creator of this salad says that it's best to mix it
together and let it sit in the refrigerator at least
overnight, to let the flavors mix and meld.
to cook wheatberries: they should be soaked for at least half
an hour before cooking them. To cook, cover them with water
in a saucepan, bring to a boil, lower the heat, and simmer
gently for 30 minutes. If you don't care for wheatberries,
you can substitute fresh corn off the cob instead.
kwvegan vegan
grain-salad recipe
Date: Fri, 01 Oct 93 11:13:54 PDT
From: J. Ari Kornfeld
A while back my mother, who was told by her Md to go Ornish, made a
three grain salad from Dr. O's second book. It was really great and I
couldn't stop eating it the entire trip (4 days). Last night I made a
version of it that cuts preparation time from 2 hours to under 40
minutes (two-thirds reduction!) and tastes even better than the
original. (I also cut the recipe in half because 10 servings is a bit
much for me...)
So here goes:
FRUITED GRAIN SALAD (five servings)
4-1/2 cups water
1/2 cup uncooked wheat berries (soft wheat)
1/2 cup uncooked pearl barley
1/2 cup uncooked brown rice (I used Lungrens "California Trilogy")
2 TB cider vinegar
1 TB lemon juice
1/2 tsp salt
1-1/2cups raisins
1/2 cup finely minced scallions or chives
small handful cilantro, shredded
1 medium green apple (tart)
1 medium peach
2 TB fennel seeds
- Mix three grains and rinse.
- Cook grains and water in pressure cooker at high pressure for 25 minutes
- Release pressure immediately (use cold water if no release valve.)
- Drain, pour grains into bowl, stir in remaining ingredients
- Chill and serve
NOTES:
Mollie Katzen (author of the original recipe) suggests leaving the
apple and peach out and mixing in right before serving.
The 2TB fennel seeds is a guess. I just sprinkled a thin layer and
mixed it in. The fennel is the key to this modification.
I got my fennel seed in the *tea* section of a health food store.
Save the liquid from the grain cooking. It would probably make a good
base for a veggie soup broth. (any ideas?)
kwvegan vegan
lentil-tabbouleh recipe
Date: Mon, 18 Jul 94 08:11:34 EDT
From: Thomas P Collins
Sprouted Lentil and Carrot Tabbouleh
3 cups sprouted lentils
3 cups chopped fresh parsley
2 cups shredded carrots
3 cloves (or more) garlic, minced
juice of one lemon
Combine ingredients in large bowl and refrigerate for an hour to blend flavors.
kwvegan vegan
lentil-wheatberry-salad recipe
Date: Fri, 29 Jul 94 11:18:38 CDT
From: herl jennifer l
Lentil and Wheatberry Salad
1 cup wheat berries
2 cups water (I used three and that was too much--I drained about a cup's
worth off at the end)
Put wheat berries and water in a saucepan, bring to a boil, reduce
heat, cover and simmer 45 min to 1 hour, until berries are tender, but
still chewy (not mushy).
1/2 cup lentils (this was all I had on hand--more would be better)
1 cup water
Sort lentils, removing any deformed ones and any stones that may be mixed in.
Rinse a couple of times, then put in saucepan with water, bring to a
boil, reduce heat, cover and simmer about 30 minutes, again, so they are
done but not mushy.
When both lentils and wheatberries are done, drain any excess water, put
into large bowl and chill while you cut up vegetables. Vegetables can
vary according to what you have on hand. I used:
yellow summer squash
green pepper
sweet onion
peas (I used frozen peas, straight from the bag--they helped chill the
lentils and wheatberries while thawing)
mushrooms
parsley (1-2 Tbsp chopped fresh)
basil (1 Tbsp chopped fresh)
For a dressing I used some 7-Seas fatfree red wine vinegar dressing--just
enough to coat everything, but not so much that it was swimming in
dressing. The bits of red pepper in the dressing also added a little
more color to the salad. (I would have added some chopped tomato, but we
were out.) Toss everything together well and chill (if you have time; I
only chilled it about 15 minutes last night--but the veggies were all
cold when I added them--and the frozen peas helped out, too). I served
this with a crusty sourdough bread. It made 3 servings. (Two for us last
night, with enough left for my lunch today.)
kwvegan vegan
pea-barley-salad recipe
Date: Mon, 23 Aug 93 13:29:39 PDT
From: Jan Gordon
Subject: black-eyed peas & barley recipes
I soaked and began cooking a pound of black eyed peas yesterday, having
no real idea of the ultimate outcome, then I remembered, I want to use
more grains, so I added a couple of cups of barley, cooked altogether
til done. Then I took care of dinner and lunches all at once, I took
out 1/3 to 1/2 of the beans and barley and put aside:
black eyed pea and barley salad
add to peas and barley that was set aside:
8 medium/smallish carrots, chopped
1 onion, chopped
1 red bell pepper chopped
1/2 English
cucumber, chopped
1 - 2 teaspoons lemon pepper
rice vinegar
kwvegan vegan
quinoa-salad recipe
Date: Sun, 27 Mar 94 18:11:13 PST
From: Barbara Zimmerman
Quinoa Salad
1 1/2 cups quinoa
3 cups water
1 green bell pepper, chopped
1 red bell pepper, chopped
1/4 cup chopped scallion
1/4 cup chopped red onion
1/2 cup finely chopped fresh dill, cilantro or parsley
1 recipe Savory salad dressing or honey-vinegar (1/4 cup balsamic vinegar,
2 1/2 T's honey, 1 1/2 T's Dijon mustard, freshly ground pepper all mixed
together)
Freshly ground pepper
Rinse the quinoa well before cooking to remove its slightly bitter
coating. Place quinoa and water in a pan. Boil, cover, reduce the heat,
simmer for 15 min. or until liquid is absorbed.
Combine chopped veggies including the fresh chopped herb of your choice.
Mix well. Add cooked quinoa. Toss gently and add dressing. Toss again
and add pepper to taste. Cover and chill for 2 hours before serving.
kwhoney honey
tabbouli recipe
Date: Tue, 08 Jun 93 11:15:47 PDT
From: Linn Compton
tabouli
mmmm, boy. I am enjoying today's lunch so much that I thought I would
post my recipe.
2 cups of water
2 tsp brown miso (the label on the kind I buy says 0 grams of fat)
Stir a bit to dissolve the miso in the water.
Add 1 cup dry bulgur wheat and stir to mix.
Cover and microwave on high for about 6 minutes.
Put in refrigerator overnight (covered so it absorbs the moisture).
Next day, add:
2 medium cucumbers, seeds removed, chopped into small (1/4") pieces
2 medium tomatoes, chopped into small (1/4") pieces
1and a half cups of finely chopped fresh parsley
Dressing:
1/4 cup red wine vinegar
2 tsps Dijon mistard
a dash of soy sauce
Pour dressing over veggie/bulgur mix and stir well. Add salt and pepper
to taste (or use Schilling's lemon pepper).
My dear little 86-year-old neighbor let me cut the parsley fresh from
his huge plant and it was GREAT!
kwvegan vegan
tabbouli-2 recipe
Date: Thu, 22 Apr 93 19:32:13 CDT
From: mdk@pegasus.udev.cdc.com
Tabbouli
Here is a recipe from Pritkin Diet for Runners:
1/2 cup uncooked bulgur wheat
1 cup vegetable stock, boiling hot
2 TBS. lemon juice
1/2 tsp. soy sauce
1 clove garlic, finely minced
Dash, cayenne pepper
1 tomato, diced
1/2 cup chopped green onions
1/2 cup minced parsley
1/4 cup finely chopped fresh mint
Soak the bulgur in the hot stock for 30 minutes: Combine the
lemon juice, soy sauce, garlic, and cayenne in a small jar
with a tight-fitting lid and shake vigorously to blend; set aside.
Drain the bulgur and combine it with the tomato, green onions,
parsley, and mint. Add the dressing and toss thoroughly.
Serve chilled on salad plates with romaine lettuce.
kwvegan vegan
tabbouli-3 recipe
From: (Alexis D. Gutzman) adg6m@livia.acs.Virginia.EDU>
Date: Wed, 18 Aug 93 10:45:24 EDT
Tabouli
1 c. cracked wheat (bulgur wheat)
1 c. fresh parsley
2 cloves garlic
juice of one lemon
1/4 t. salt
Bring 2.5 cups water to a boil. Add cracked wheat and simmer
covered for 25 minutes. Let sit for 5 minutes covered. Fluff
wheat with a fork. Using a kitchen scissors, cut up parsley; add
to wheat. Finely chop garlic; add to wheat. Squeeze lemon over
salad, add salt. Mix well. Let sit overnight.
kwvegan vegan
tabbouli-5 recipe
Date: Sat, 11 Feb 95 11:33:25 EST
From: KPSMARTI@EKU.ACS.EKU.EDU
Tabouli (Bulgur Wheat Salad)
Put 1 cup of whole wheat bulgur and 1 large chopped onion in a medium Pyrex
bowl and cover with boiling water...let these soak 2 hours (if you like the
bite of raw onion, you can add the onion later...I like it better slightly
cooked by the water). Drain well and add 1 lb of fresh chopped tomatoes or
one 16 oz can of diced tomatoes, 1/3 cup lemon juice (freshly squeezed tastes
much better than from concentrate), 1/4 tsp or more freshly ground black
pepper, and salt to taste. Let it stand for several hours or overnight in the
refrigerator to mix the flavors. Pritikin also suggested adding fresh mint
leaves, chopped, but I've never had any to try! This is great in ww pita
pockets!
kwvegan vegan
toasted-quinoa-salad recipe
Date: Fri, 23 Jun 1995 23:55:25 GMT
From: ddevries@wimsey.com (David DeVries)
Toasted Quinoa Salad
3/4 c. uncooked quinoa
1 c. diced carrots
1/2 c. chopped red bell pepper
1/4 c. minced parsley
2 sliced green onions
juice of 1 lemon and 1 lime (or 1-2 tbsp. of each)
1 1/2 tbsp. soy sauce or tamari
2 cloves minced garlic
1 tsp. chilli sauce (tobasco)
Rinse quinoa and drain. Put in a pot and dry toast until a few grains
begin to pop. Add 1 1/2 cups water, bring to a boil, cover and simmer
for 15 minutes, or until the quinoa has absorbed all the
liquid. Remove from heat and let stand for 10 minutes. Fluff with fork
and let cool.
Mix carrot, red pepper, parsley and green onion in large bowl. Add
cooled quinoa and toss to combine. Whisk together lemon and lime
juices, soy or tamari, garlic and chilli sauce. Pour over salad and
combine well. Chill until serving time. We also enjoy throughing in
a few steames, cooled snow peas. Serves 4 - 6.
243 calories and 1.5 grams of fat per serving.
kwvegan vegan
wheatberry-salad recipe
Date: Mon, 20 Jun 94 17:24:33 CDT
From: "Hayes Theiling Dorton, MPL Corporation"
adapted from a recipe in _Wholesome Harvest_
WHEAT BERRY, ORANGE, AND BEAN SALAD
1 orange or tangerine 6 Tbs. orange juice
1 1/2 c. cooked wheat berries 3 Tbs. cider vinegar
1 1/4 c. cooked or canned cannellini 1 Tbs. prepared spicy brown mustard
beans, drained and rinsed 1 Tbs. soy sauce
1 c. diced jicama 1/4 tsp. salt
1/2 c. chopped green bell pepper 1/4 tsp. pepper
1/4 c. sliced scallion
2 Tbs. chopped cilantro (or parsley)
Using a sharp knife, remove the peel and pith from the orange. Chop the
orange and set aside.
In a large bowl, combine the wheat berries, cannellini, jicama, bell
pepper, scallion, and coriander.
In a small bowl, combine the remaining ingredients. Pour over the salad
and toss to combine.
Serves 6 to 8.
Notes: I used spelt berries because I am alergic to wheat and used navy beans
because I've yet to find a canellini in Morgantown! I thought this
salad was good, but I think I'll try to make the dressing a little
zippier next time, either by adding some grated orange rind or some
lemon juice to the dressing. I liked it well enough made "as is",
though, to post it.
kwvegan vegan
wheat-tomato-salad recipe
Date: Wed, 07 Dec 94 07:16:35 PST
From: "Rob Ryerson"
From 'The Complete Whole Grain Cookbook' by Carol Gelles.
Wheat Berry Tomato Salad
2 cup cooked wheat berries(cooled)
2 cups chopped tomatoes
1/2 cup chopped red onion
Toss above together, serve with your favorite dressing
kwvegan vegan
whole-wheat-salad recipe
Date: Thu, 23 Sep 93 16:24:02 PDT
From: rfelix@netcom.com (Robbie Felix)
Whole WHeat salad
4 cups cooked whole wheat
1 cup dried cranberries
1/2 cup chopped scallions
2-4 Tblsp Orange juice concentrat
Soy sauce to tase
Mix and eat.
kwvegan vegan