Bulgur, Cabbage and Tomato Salad

Many supergrains have increased in popularity over the past couple years, some for their gluten-free characteristics and others for their nutritional value. Quinoa, couscous and teff are just a few, but for those who don’t care about consuming gluten, bulgur wheat provides great nutritional benefit being low in fat and high in fiber and protein. This salad combines the nutty flavor and texture of bulgur with the refreshing crunch of cabbage and juiciness of tomatoes.

Bulgur, Cabbage and Tomato Salad

Ingredients:

> 1 cup bulgur wheat
> 1/2 medium head green cabbage, cut into 1″-thick slices
> 1/4 yellow onion, chopped
> 4 cups tomatoes, cut into bite-size pieces
> juice from 1/2 lemon
> 1 tablespoon olive oil
> salt and pepper

Instructions:

Cook bulgur according to package. Toss bulgur, cabbage, onion and tomatoes in a large bowl. Squeeze lemon juice and drizzle olive oil over mixture, and season with salt and pepper.

Makes 4 servings.

Adapted from Bon Appetit.

Roasted Cauliflower and Lentil Salad

The method of preparing a vegetable can alter the flavor immensely. At home, I usually steamed cauliflower or ate it raw on salads, but with this recipe, I learned the power of roasting cauliflower. The process of roasting brings out the sweet notes of the vegetable and gives it a tender texture. While the seasoned cauliflower would be delicious on its own, the combination of the earthy lentils, crisp kale and salty cashews make the perfect dish — plus how could I forget the sweet yet savory tahini-based dressing. In case you can’t tell, this is a to-die-for recipe!

Roasted Cauliflower and Lentil Salad

Ingredients:

> 1 cup green lentils
> 1 head of cauliflower, cut into bite-size pieces
> cooking spray
> 1/4 teaspoon ground cumin
> 1/4 teaspoon ground cinnamon
> 1/4 teaspoon paprika
> 2 tablespoons tahini
> 3 tablespoons coconut water
> 1 teaspoon honey
> 6 green onions, thinly sliced
> 1/2 cup cashew pieces
> 5 cups kale, cut into bite-size pieces

Instructions:

In a medium saucepan, combine lentils with 2 cups of water. Bring to a boil, and simmer over moderate heat about 20 minutes.

Meanwhile, preheat oven to 350°F. Spray a large rimmed baking sheet with cooking spray. Place the cauliflower on the baking sheet, and toss with the cumin, cinnamon and paprika. Season with salt and pepper. Roast for 2o minutes, or until cauliflower is golden brown, turning occasionally.

In a large bowl, whisk together the tahini, coconut water and honey. Season with salt. Add the lentils and toss to coat. Add the cauliflower, onions, cashews and kale. Toss to incorporate, and season with salt and pepper.

Makes 4 servings.

Adapted from Food & Wine.

Vegan Chickpea Spread

No matter what form chickpeas are in, I’m a die-hard fan. Typically I roast them or use them raw on salads, so when I found this recipe for a chickpea spread, I had to give it a try since it’s a deviation from the normal way I enjoy chickpeas. The key to making the spread stick together and have a distinct flavor lies in the mustard. Don’t be discouraged if the mix doesn’t stick together as, say, a hummus would — it’s not meant to. Enjoy!

Vegan Chickpea Spread

Ingredients:

> 1 can chickpeas, drained
> 1 carrot, diced
> 4 green onions, diced
> 2 teaspoons yellow mustard
> 1 teaspoon coconut water

Instructions:

In a medium bowl, mash the chickpeas with a fork until the majority of the chickpeas are no longer whole. Add the carrot, onions, yellow mustard and coconut water. Stir until well combined. Season with salt and pepper.

Serve on crackers, toast or vegetable rounds (zucchini seen here).

Makes 4 snack-size servings.

Adapted from MindBodyGreen.

Mango Israeli Couscous Salad

On nights when you get home tired and all you want to do is eat now, it’s easy to turn to your classic go-to recipe, whether that’s a grilled cheese sandwich, a can of soup or steamed vegetables. For me, it’s a salad, typically made with spinach, chickpeas, slivered almonds, carrots and a balsamic vinaigrette dressing.

Just because your stomach is growling doesn’t mean you shouldn’t take an extra couple of minutes to whip together a dish that your tastebuds will be thanking you for. After all, just as our bodies get used to the same workout exercises, our tastebuds get bored with the same dish over and over again. That’s how I concocted this recipe, by stepping outside of the “easy dinner” box.

Mango Israeli Couscous Salad

Ingredients:

> 1/3 cup Israeli couscous
> 2 heirloom carrots, cut into bite-size pieces
> 2 tablespoons cashew pieces
> 1 cup arugula
> 1 tablespoon Bolthouse Farms mango chipotle yogurt dressing

Instructions:

Cook Israeli couscous according to package. Combine couscous, carrots, cashews and arugula. Toss with mango dressing, and season with salt and pepper.

Makes 1 serving.

Original recipe.

Citrus Brussels Sprouts Salad

When summer fruit is ripe and ready to be eaten, it’s great to enjoy the sweet flavors as whole pieces of fruit and mixed into summer dishes. With a bountiful amount of homegrown oranges, I decided to make this salad which has citrus flavors as well as the creamy texture from the avocado.

2014-09-01 13.05.16

Ingredients:

> 14 brussels sprouts
> 1 tablespoon olive oil
> 2 tablespoons balsamic vinegar
> juice of 1 orange
> 3 cups of arugula
> 1 avocado, cut into 1-inch cubes
> 2 oranges, peeled and cut into 1-inch pieces
> 1/2 slivered almonds

Instructions:

In a medium saucepan, bring 2 cups water to a boil. Blanch brussels sprouts 30 seconds, and rinse with cold water. Let cool for 5 minutes and grate.

In a small bowl, whisk together oil, vinegar and orange juice. In a bowl, toss the brussels sprouts with the arugula, avocado, orange, almonds and dressing. Season with salt and pepper.

Makes 4 servings.

Adapted from Self.