Forks Over Knives: The Cookbook (23 page)

1½ cups cooked
baby lima beans

3 ears corn, kernels removed (about 2 cups)

2 large tomatoes, chopped

1 medium red onion, peeled and diced

¼ cup balsamic vinegar, or to taste

¼ cup chopped parsley

Salt and freshly ground black pepper to taste

Combine all ingredients in a large bowl and mix well.

ONCE THE LENTILS are cooked, this salad comes together quickly. Mint and cilantro complement this dish well, but you could try basil and tarragon instead for a nice change.

SERVES 4

1½ cups green lentils, rinsed

3 cups
Vegetable Stock
, or low-sodium vegetable broth

Zest of 1 lemon and juice of 2 lemons

2 cloves garlic, peeled and minced

½ cup finely chopped cilantro

2 tablespoons finely chopped mint

4 green onions (white and green parts), finely chopped, plus more for garnish

Salt and freshly ground black pepper to taste

4 cups arugula

1.
Place the lentils in a medium saucepan with the vegetable stock and bring to a boil over a high heat. Reduce the heat to medium, cover, and cook for 35 to 45 minutes, or until the lentils are tender but not mushy.

2.
Drain the lentils and place them in a large bowl. Add the lemon zest and juice, garlic, cilantro, mint, green onion, and salt and pepper and mix well.

3.
To serve, divide the arugula between four individual plates. Spoon the lentil salad on top of the greens and garnish with freshly chopped green onion.

Recipe by Darshana Thacker

THIS UNIQUE BLEND of greens with an Indian kick is as delicious as it is healthy.

SERVES 4

FOR THE SPROUTS:

½ cup whole mung beans

½ teaspoon turmeric

¼ teaspoon salt, or to taste, optional

FOR THE SALAD:

2 medium potatoes, skin on

½ cup finely chopped tomatoes

½ cup finely chopped spinach

¼ cup finely chopped avocado

¼ cup finely chopped cilantro

2 tablespoons finely chopped green onion

1 tablespoon lime juice

1 teaspoon cayenne pepper

1 teaspoon ground cumin

1 teaspoon salt, or to taste

TO SPROUT THE MUNG BEANS:

1.
Soak the mung beans in 1 cup filtered water overnight. Spread a clean, damp cloth in a large bowl. Drain the water from the beans and spread them on the cloth. Fold the corners of the cloth over the beans to cover them. Place the bowl in a cool place away from sunlight. Dampen the cloth every 6 hours. The beans will sprout to about ½-centimeter sprouts in 12 hours.

2.
Once the beans have sprouted, rinse them thoroughly in clean water. Boil the sprouts in 2 cups of water with the turmeric and salt for 10 minutes, or until the sprouts soften a little. Drain the sprouts and set them aside.

TO MAKE THE SALAD:

3.
Cut the potatoes in half. Place in a medium saucepan and add enough water to cover. Bring to a boil, reduce the heat to medium, and cook for about 10 minutes, or until tender when pierced with a fork. Drain the potatoes and let them cool, then peel and cut into ½-inch cubes. Place the potatoes in a large bowl and add the drained sprouts, tomatoes, spinach, avocado, cilantro, green onion, lime juice, cayenne pepper, cumin, and salt. Mix well and serve.

THE SWEET, TANGY flavor of the orange balances the bright, anise-like flavor of fennel in this dish very nicely. You could also serve this salad on a bed of spinach if you prefer a milder green.

SERVES 4

6 large oranges, peeled and segmented

2 tablespoons fresh lemon juice

2 tablespoons balsamic vinegar

1 medium fennel bulb, trimmed and thinly sliced

2 tablespoons minced fresh fennel fronds

2 cups cooked
navy beans
, or one 15-ounce can, drained and rinsed

Salt to taste

Cayenne pepper to taste

4 cups arugula

1.
Combine the orange sections, lemon juice, balsamic vinegar, fennel bulb and fronds, beans, salt, and cayenne pepper in a large bowl and mix well. Let sit for 1 hour before serving.

2.
To serve, divide the arugula between four individual plates and spoon the salad on top of the greens.

YOU CAN BUY peeled and cubed squash in many supermarket produce departments. While it steams you can make the pesto and have dinner on the table in 30 minutes.

SERVES 4

1 pumpkin (about 2 pounds), or other similar winter squash, peeled and cut into ½-inch cubes

4 cups cooked
cannellini
or other white beans, or two 15-ounce cans, drained and rinsed

1 medium red onion, peeled and diced small

Salt and freshly ground black pepper to taste

1 batch
Spicy Cilantro Pesto

1.
Steam the pumpkin in a double boiler or steamer basket for about 10 to 12 minutes, or until tender. Drain and rinse the pumpkin until cool.

2.
Once the pumpkin has cooled, add it to a medium bowl with the beans, onion, salt and pepper, and pesto. Mix well until combined.

SERVE THIS FLAVORFUL salad on a bed of greens for a complete meal; I like arugula with this dish, but feel free to use your favorite.

SERVES 4

4 cups cooked
chickpeas
, or two 15-ounce cans, drained and rinsed

1 small red onion, peeled and diced small

2 cloves garlic, peeled and minced

Zest of 1 lime and juice of 4 limes

1 jalapeño pepper, minced (for less heat, remove the seeds)

½ cup chopped cilantro

Salt to taste

1 avocado, halved, pitted, peeled, and coarsely chopped

Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving.

Recipe by Julieanna Hever

MILDLY SPICY, FRESH, and flavorful, this salad offers a southwestern flair that’s versatile and colorful. Feel free to vary the salad ingredients to personalize it to your tastes.

SERVES 6

FOR THE SALAD:

4 corn tortillas

6 cups chopped romaine lettuce (or other salad greens)

1½ cups seeded and chopped cucumber

1½ cups 
seeded and chopped 
t
omato

1½ cups 
chopped 
broccoli florets

One 15-ounce can black beans, drained and rinsed

One 15-ounce can pinto beans, drained and rinsed

3 ears corn, kernels removed (about 2 cups)

FOR THE DRESSING:

One 15-ounce can cannellini beans, drained and rinsed

2 cups cilantro, leaves and tender stems

1 cup Italian parsley leaves

¼ cup tahini

One 4-ounce can diced green chiles, drained

2 tablespoons low-sodium soy sauce

1 teaspoon chili powder

¼ teaspoon crushed red pepper flakes

1 to 2 cloves garlic, peeled and minced, optional

Zest and juice of 2 limes

TO MAKE THE SALAD:

1.
Cut the corn tortillas into thin slices. Place the slices on a small baking sheet and toast in a toaster oven for 3 to 5 minutes, or until crispy.

2.
Place the lettuce in the bottom of a large serving bowl. Add the cucumber, tomato, broccoli, black beans, pinto beans, and corn. Set aside.

TO MAKE THE DRESSING:

3.
In a blender, combine the cannellini beans, cilantro, parsley, tahini, green chiles, soy sauce, chili powder, crushed red pepper flakes, garlic, lime zest and juice, and 1 cup water. Blend on high until smooth.

TO SERVE:

4.
Place the tortilla strips over the salad in the bowl and, if serving immediately, pour the dressing on top. Alternatively, if the entire salad will not be eaten at once, keep the dressing on the side to prevent the vegetables from wilting. You will have leftover dressing; store it in an airtight container for 4 to 6 days in the refrigerator and use it on another salad or as a dip for vegetables.

Hearty Vegetable Salads with a Kick

A SIMPLE POTATO salad becomes a meal when combined with beans. Make this salad for the first cookout of the season, when asparagus is still available at the farmers’ market. If you are not serving this salad immediately, prepare the potatoes and asparagus and rinse until cool, refrigerate until ready to serve, and add the dressing just before serving.

SERVES 4

1 pound red-skin potatoes, scrubbed and cut into ½-inch dice

½ pound asparagus, trimmed and cut into ½-inch pieces

2 tablespoons brown rice vinegar

2 tablespoons Dijon mustard

2 cloves garlic, peeled and minced

Salt and freshly ground black pepper to taste

2 cups cooked
navy beans
, or one 15-ounce can, drained and rinsed

8 green onions (white and green parts), thinly sliced

3 tablespoons minced chives

1.
Steam the potatoes in a double boiler or steamer basket for 10 minutes, or until tender, adding the asparagus during the last 3 minutes.