recipes

Barley, Corn and Pepper Salad

Barley, Corn and Pepper Salad

10 servings (1⁄2 cup each)
Preparation Time: 40 minuten
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Ingrediënten

SALAD

  • 1 cup uncooked barley
  • 2 cups frozen whole kernel corn
  • 1 ⁄2 cup diced red bell pepper
  • 1 ⁄2 cup diced green bell pepper
  • 1 ⁄2 cup sliced green onions 8 medium

CILANTRO DRESSING

  • 1 ⁄3 cup olive or vegetable oil
  • 1 ⁄3 cup lemon juice
  • 1 ⁄4 cup chopped fresh cilantro
  • 1 ⁄2 teaspoon salt
  • Coarsely ground black pepper

Instructies

  • 1 Cook barley as directed on package.
  • Drain; rinse with cold water.
  • Cook corn as directed on bag.
  • Drain; rinse with cold water.
  • Meanwhile, in large bowl, mix barley, corn and remaining salad ingredients.
  • In jar with tight-fitting lid, combine dressing ingredients; shake well.
  • Pour dressing over salad; toss to combine.
  • Serve at room temperature or chilled.
  • Store in refrigerator.

Notes / Tips / Wine Advice:

Regular or quick-cooking barley can be used to make this colorful vegetable salad.

Nutritional Information

Calories: 170 kcal
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Recipe Category Salad
Diets Vegetarian

Quinoa and Corn Salad

Quinoa and Corn Salad

12 servings (1⁄2 cup each)
Preparation Time: 35 minuten
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Ingrediënten

SALAD

  • 1 ⁄2 cup uncooked quinoa
  • 1 cup water
  • 3 ⁄4 cup frozen whole kernel corn
  • 1 cucumber peeled, if desired
  • 2 stalks celery sliced (3⁄4 cup)
  • 1 ⁄2 medium red bell pepper chopped
  • 1 ⁄2 cup red onion cut into thin bite-size pieces

DRESSING

  • 2 tablespoons white wine vinegar
  • 2 tablespoons fresh lime juice
  • 1 clove garlic finely chopped
  • 1 teaspoon ground cumin
  • 1 ⁄4 teaspoon salt
  • 1 ⁄4 teaspoon pepper
  • 1 ⁄4 cup olive oil
  • 2 tablespoons finely chopped fresh cilantro

Instructies

  • Rinse quinoa in cold water; drain in fine-mesh strainer.
  • In 1-quart saucepan, heat quinoa and 1 cup water to boiling.
  • Reduce heat; cover and simmer 15 to 20 minutes or until water is absorbed and quinoa is tender.
  • Cool slightly.
  • Meanwhile, cook corn as directed on package; cool.
  • Halve cucumber lengthwise; remove seeds and cut into 11⁄2×1⁄4-inch strips.
  • In large salad bowl, place cucumber, celery, bell pepper, red onion, cooked quinoa and corn.
  • In small bowl, beat vinegar, lime juice, garlic, cumin, salt and pepper with whisk until blended.
  • Beat in oil.
  • Pour dressing over quinoa mixture; toss to coat.
  • Sprinkle with cilantro.

Notes / Tips / Wine Advice:

Quinoa is a very old grain, first used by the Incas. It is popular today because it is a whole grain.

Nutritional Information

Calories: 80 kcal
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Recipe Category Salad
Diets Vegetarian

Tofu and Sweet Potato Jambalaya

Tofu and Sweet Potato Jambalaya

4 servings
Preparation Time: 55 minuten
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Equipment

Ingrediënten

  • 1 package 14 oz firm tofu packed in water, drained
  • 1 tablespoon olive or vegetable oil
  • 1 large dark-orange sweet potato peeled, cut into 1⁄2-inch cubes (2 cups)
  • 2 cloves garlic finely chopped
  • 1 can 14 oz vegetable broth
  • 3 ⁄4 cup uncooked regular long-grain rice
  • 2 tablespoons Worcestershire sauce
  • 1 ⁄4 teaspoon ground red pepper cayenne
  • 1 can 15 oz black beans, drained, rinsed
  • 12 medium green onions sliced (3⁄4 cup)

Instructies

  • Place tofu between 2 layers of paper towels; press gently to remove as much water as possible.
  • Cut into 3⁄4-inch cubes.
  • In 12-inch skillet, heat oil over medium heat.
  • Add tofu; cook 6 to 8 minutes, turning frequently, until light golden brown.
  • Remove tofu from skillet; set aside.
  • In same skillet, cook sweet potato and garlic 2 to 3 minutes, stirring occasionally, just until sweet potato begins to brown.
  • Stir in broth, uncooked rice, Worcestershire sauce and red pepper.
  • Heat to boiling.
  • Reduce heat; cover and simmer 10 minutes.
  • Stir in beans.
  • Cover; cook 8 to 10 minutes, stirring occasionally, until rice is tender and liquid is absorbed.
  • Stir in tofu and onions.
  • Cook 1 to 2 minutes or until thoroughly heated.

Notes / Tips / Wine Advice:

Canned beans and tofu stand in for meat, poultry and shellfish, which are widely used in jambalaya recipes. The result—a truly tasty dish that will transport you to the bayou. Take a tip from New Orleans’s nickname, and kick back with a “Big Easy” night when you cook this low-key skillet meal.

Nutritional Information

Calories: 460 kcal
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Recipe Category Meat substitutes / Vegetables
Diets Vegetarian

Indian Lentils and Rice

Indian Lentils and Rice

6 servings
Preparation Time: 55 minuten
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Equipment

Ingrediënten

  • 8 medium green onions chopped (1⁄2 cup)
  • 1 tablespoon finely chopped gingerroot
  • 1 ⁄8 teaspoon crushed red pepper flakes
  • 2 cloves garlic finely chopped
  • 3 cans 14 oz each vegetable broth (51⁄4 cups)
  • 1 1 ⁄2 cups dried lentils 12 oz, sorted, rinsed
  • 1 teaspoon ground turmeric
  • 1 ⁄2 teaspoon salt
  • 1 large tomato chopped (1 cup)
  • 1 ⁄4 cup shredded coconut
  • 2 tablespoons chopped fresh mint leaves or 2 teaspoons dried mint leaves
  • 3 cups hot cooked rice
  • 1 1 ⁄2 cups plain fat-free yogurt from 2-lb container

Instructies

  • Spray 3-quart saucepan with cooking spray.
  • Add onions, gingerroot, pepper flakes and garlic; cook over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
  • Stir in 5 cups of the broth, the lentils, turmeric and salt.
  • Heat to boiling.
  • Reduce heat; cover and simmer 25 to 30 minutes, adding remaining broth if needed, until lentils are tender.
  • Stir in tomato, coconut and mint.
  • Serve over rice and with yogurt.

Notes / Tips / Wine Advice:

This lentil dish is easy to love because it’s a rich source of iron, as well as a good source of vitamin A and calcium.

Nutritional Information

Calories: 330 kcal
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Recipe Category Rice
Country India
Diets Low Fat / Vegetarian

Mexican Tofu-Rice Skillet

Mexican Tofu-Rice Skillet

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Equipment

  • nonstick skillet 12-inch

Ingrediënten

  • 1 package 12 oz extra-firm tofu packed in water, drained
  • 1 cup frozen whole kernel corn
  • 1 can 14.5 oz diced tomatoes with green chiles, undrained
  • 1 package 5.6 oz Spanish rice–flavor rice and pasta blend mix in tomato sauce
  • 11 ⁄4 cups water
  • 1 cup shredded Mexican cheese blend 4 oz
  • 11 ⁄2 cups shredded lettuce
  • 1 large tomato seeded, chopped (1 cup)
  • 4 medium green onions sliced (1⁄4 cup)

Instructies

  • Place drained tofu between 2 layers of paper towels; press gently to remove as much water as possible.
  • Cut into 1⁄2-inch cubes; set aside.
  • In 12-inch nonstick skillet, mix corn, diced tomatoes with chiles, contents of rice mix package and water.
  • Gently stir in tofu.
  • Heat to boiling.
  • Reduce heat to low; cover and simmer 12 to 14 minutes, stirring occasionally, until rice is tender.
  • Remove skillet from heat.
  • Sprinkle cheese over rice mixture.
  • Cover; let stand 4 to 5 minutes or until liquid is absorbed and cheese is melted.
  • Top with lettuce, chopped tomato and onions.

Notes / Tips / Wine Advice:

Looking for an icebreaker for introducing tofu into your eating plan? This recipe is it! Why? The dish starts with familiar Mexican ingredients and lets tofu do its chameleon act of absorbing all the wonderful flavors in the dish.

Nutritional Information

Calories: 420 kcal
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Recipe Category Meat substitutes
Country Mexican
Diets Low Fat / Vegetarian

Moroccan Garbanzo Beans with Raisins

Moroccan Garbanzo Beans with Raisins

4 servings
Preparation Time: 20 minuten
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Ingrediënten

  • 1 1 ⁄3 cups uncooked regular long-grain white rice
  • 2 2 ⁄3 cups water
  • 1 tablespoon peanut or vegetable oil
  • 1 large onion sliced
  • 1 medium onion chopped (1⁄2 cup)
  • 1 clove garlic finely chopped
  • 1 cup diced seeded peeled acorn or butternut squash
  • 1 ⁄4 cup raisins
  • 1 cup vegetable broth
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cinnamon
  • 1 ⁄2 teaspoon ground ginger
  • 1 can 15 oz garbanzo beans, drained, rinsed

Instructies

  • Cook rice in water as directed on package.
  • Meanwhile, in 3-quart saucepan, heat oil over medium heat.
  • Add sliced onion, chopped onion and garlic; cook about 7 minutes, stirring occasionally, until onions are tender.
  • Stir in remaining ingredients except garbanzo beans.
  • Heat to boiling.
  • Reduce heat; cover and simmer about 8 minutes, stirring occasionally, until squash is tender.
  • Stir in beans; heat thoroughly.
  • Serve over rice.

Notes / Tips / Wine Advice:

Garbanzo, chickpea, ceci. This bean with many names has a culinary history that is shared by the cultures of the Mediterranean, the Middle East, India and Mexico. Unlike most cooked legumes, this nutty-flavored bean has a firm texture.

Nutritional Information

Calories: 530 kcal
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Recipe Category Fruit / Rice / Vegetables
Country Moroccan
Diets Vegetarian

Fruited Tabbouleh with Walnuts and Feta

Fruited Tabbouleh with Walnuts and Feta

10 servings (1⁄2 cup each)
Preparation Time: 3 uur 20 minuten
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Equipment

Ingrediënten

  • 1 cup uncooked bulgur
  • 1 cup boiling water
  • 1 ⁄4 cup orange juice
  • 1 ⁄4 cup olive oil
  • 1 ⁄2 medium cucumber unpeeled, seeded and chopped (about 1 cup chopped)
  • 1 ⁄2 cup chopped red onion
  • 1 ⁄2 cup sweetened dried cranberries
  • 1 ⁄3 cup loosely packed Italian flat-leaf parsley, minced
  • 1 ⁄3 cup loosely packed mint leaves minced
  • 1 tablespoon grated orange peel
  • 1 ⁄2 teaspoon salt
  • 1 orange peeled, divided into sections and chopped
  • 1 ⁄2 cup chopped walnuts toasted
  • 1 ⁄2 cup feta cheese crumbles

Instructies

  • Place bulgur in large heatproof bowl.
  • Pour boiling water over bulgur; stir.
  • Let stand about 1 hour or until water is absorbed.
  • Stir in orange juice, oil, cucumber, onion, cranberries, parsley, mint, orange peel and salt; toss well.
  • Cover; refrigerate 2 to 3 hours or until well chilled.
  • Just before serving, stir in chopped orange; sprinkle with walnuts and feta cheese.

Notes / Tips / Wine Advice:

Toasting intensifies the flavor of the nuts. To toast them, spread in a single layer in an ungreased shallow pan and bake uncovered in 350°F oven 6 to 10 minutes, stirring occasionally, until golden and toasted.
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Recipe Category Rice
Diets Low Fat / Vegetarian

Vegetable Paella

Vegetable Paella

Portions:6 servings
Preparation Time: 1 uur 20 minuten
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Ingrediënten

  • 1 cup uncooked regular long-grain brown or white rice
  • 23 ⁄4 cups water
  • 1 lb fresh asparagus spears cut into 2-inch pieces
  • 3 cups fresh broccoli florets
  • 2 teaspoons olive or vegetable oil
  • 1 medium red bell pepper chopped (1 cup)
  • 2 small zucchini chopped (11⁄4 cups)
  • 1 box 9 oz frozen baby sweet peas
  • 1 medium onion chopped (1⁄2 cup)
  • 3 ⁄4 teaspoon salt
  • 1 ⁄2 teaspoon saffron threads or 1⁄4 teaspoon ground turmeric
  • 2 large tomatoes seeded, chopped (2 cups)
  • 2 cans 15 oz each garbanzo beans, drained, rinsed
  • Lettuce leaves if desired

Instructies

  • Cook rice in water as directed on package; set aside and keep warm.
  • In 2-quart saucepan, heat 1 inch water to boiling.
  • Add asparagus and broccoli; return to boiling.
  • Boil about 4 minutes or until crisp-tender; drain.
  • In 10-inch skillet, heat oil over medium-high heat.
  • Add asparagus, broccoli, bell pepper, zucchini, peas, onion, salt and saffron; cook 5 minutes, stirring occasionally, until onion is crisp-tender.
  • Stir in remaining ingredients except lettuce leaves.
  • Serve on platter or individual serving plates lined with lettuce if desired.

Notes / Tips / Wine Advice:

No kidding? It’s true, sweet peas are a good source of fiber, and they also rank as one of the top three favorite vegetables in the United States!

Nutritional Information

Calories: 460 kcal
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Recipe Category Vegetables
Country European / Spain
Diets Vegetarian

Wild About Mushrooms

Wild About Mushrooms

Portions:8 servings
Preparation Time: 55 minuten
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Equipment

  • nonstick skillet 12-inch
  • oven
  • glass baking dish 3-quart

Ingrediënten

  • 1 box 1 lb fettuccine
  • 3 tablespoons olive oil
  • 1 lb assorted wild mushrooms crimini, oyster, portabella, shiitake, sliced
  • 1 large onion cut into wedges (about 11⁄2 cups)
  • 1 teaspoon dried thyme leaves
  • 1 teaspoon salt
  • 1 ⁄4 teaspoon pepper
  • 2 tablespoons all-purpose flour
  • 11 ⁄2 cups vegetable broth from 32-oz carton
  • 11 ⁄2 cups whipping cream
  • 1 ⁄4 cup chopped fresh parsley
  • 4 oz chèvre goat cheese, crumbled (1 cup)
  • 1 cup shredded Parmesan cheese 4 oz

Instructies

  • Heat oven to 400°F.
  • Spray 13×9-inch (3-quart) glass baking dish with cooking spray.
  • Cook and drain fettuccine as directed on package.
  • Meanwhile, in 12-inch nonstick skillet, heat oil over medium-high heat.
  • Add mushrooms, onion, thyme, salt and pepper; cook 10 minutes, stirring occasionally, until tender.
  • Remove from heat.
  • Stir in flour; gradually stir in broth.
  • Heat to boiling; boil 1 minute.
  • Remove from heat; stir in whipping cream.
  • Add cooked fettuccine and parsley to skillet; toss.
  • Add goat cheese; toss gently.
  • Spoon into baking dish.
  • Cover; bake 15 minutes.
  • Uncover; sprinkle with Parmesan cheese.
  • Bake 10 to 15 minutes longer or until thoroughly heated and bubbly.

Notes / Tips / Wine Advice:

The goat cheese in this recipe is not meant to be melted smoothly throughout the sauce. Some of the crumbles melt and others will surprise you when you take a bite of this casserole. This casserole is hearty enough for a main dish but can also be served as a side dish to your favorite main course.
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Recipe Category Side Dish / Vegetables
Diets Low Fat / Vegetarian

Sweet Potato–Cauliflower Curry

Sweet Potato–Cauliflower Curry

Portions:6 servings
Preparation Time: 1 uur 15 minuten
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Equipment

Ingrediënten

CURRY

  • 2 tablespoons vegetable oil
  • 1 large onion chopped (1 cup)
  • 2 cloves garlic finely chopped
  • 2 medium dark-orange sweet potatoes peeled, cut into 1-inch cubes (4 cups)
  • 4 cups fresh cauliflower florets
  • 1 tablespoon finely chopped gingerroot
  • 4 teaspoons curry powder
  • 1 ⁄2 teaspoon salt
  • 1 ⁄4 teaspoon pepper
  • 1 can 13.5 oz coconut milk (not cream of coconut)
  • 1 cup vegetable broth
  • 2 teaspoons cornstarch
  • 2 tablespoons cold water

RICE

  • 1 ⁄2 cup uncooked brown or white rice
  • 11 ⁄3 cups water
  • 1 teaspoon butter

TOPPINGS

  • 1 ⁄3 cup sliced almonds toasted*
  • 1 ⁄3 cup sliced green onions about 5 medium
  • 1 ⁄3 cup chopped fresh cilantro

Instructies

  • In 5-quart Dutch oven, heat oil over medium-high heat.
  • Add onion; cook 5 minutes, stirring frequently, until onion is tender.
  • Add garlic; cook 1 minute.
  • Stir in all remaining curry ingredients except cornstarch and cold water.
  • Reduce heat to low; cover and cook 30 minutes or until vegetables are tender.
  • Uncover; increase heat to medium-high.
  • In small bowl, blend cornstarch and cold water until smooth paste forms.
  • Stir cornstarch mixture into curry.
  • Cook uncovered 5 to 10 minutes, stirring frequently, until thickened and bubbly.
  • Meanwhile, in 1-quart saucepan, heat rice, water and butter to boiling.
  • Reduce heat; cover and simmer about 30 minutes or until rice is tender and water is absorbed.
  • Serve curry in individual deep bowls.
  • Top each serving with about 1⁄4 cup hot cooked rice, almonds, green onions and cilantro.

Notes / Tips / Wine Advice:

*To toast almonds, sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until almonds begin to brown, then stirring constantly until almonds are light brown.
 
Curry powders are blends of many spices, and their flavors vary with the spices used. Those labeled “Madras” are hotter than the others. Experiment with different brands and blends to find the one you enjoy the most. If you are not familiar with the flavor in the particular blend of curry powder you have, use the minimal amount at first, then taste it near the end of the cooking period and add more if you like. Substitute couscous for the cooked rice, if desired. You might also top the curry with other typical Indian toppings, such as raisins, coconut or chutney.

Nutritional Information

Calories: 400 kcal
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Recipe Category Curry / Rice
Diets Vegetarian
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