Forks Over Knives: The Cookbook (34 page)

THIS RECIPE IS similar to
Hummus
, but the silky texture of the fava beans provides a creamier spread than you can achieve with most other beans.

MAKES ABOUT 3½ CUPS

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

8 cloves garlic, peeled and chopped

Zest of 1 lemon and juice of 2 lemons

1 teaspoon cumin seeds,
toasted
and ground

Salt to taste

Combine the fava beans, garlic, lemon zest and juice, cumin, salt, and 1 cup water in the bowl of a food processor and puree until smooth and creamy. Add more water as needed to achieve a smooth consistency.

P
ASTA AND
N
OODLES
 

Pasta and Noodle Salads

LET THIS BE the first pasta salad of the spring when asparagus and sugar snap peas are fresh in the farmers’ market. Use fresh chives from the garden if you have them.

SERVES 4

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

½ pound sugar snap peas, trimmed

12 ounces whole-grain penne, cooked according to package directions, drained, and rinsed until cool

One 15-ounce can artichoke hearts (oil-free), drained and quartered

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

¼ cup
 finely chopped
 chives

¼ cup plus 2 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

Salt and freshly ground black pepper to taste

1.
 Prepare and ice bath. Bring a 2-quart pot of water to a boil and add the asparagus and sugar snap peas. Cook the vegetables for 3 minutes, then drain and plunge them into the ice bath. Drain the vegetables again and place them in a large bowl with the cooked pasta, artichoke hearts, green onions, and chives. Set aside.

2.
In a small bowl combine the balsamic vinegar, Dijon mustard, and salt and pepper.

3.
Pour the dressing over the pasta mixture and toss well.

THIS PASTA DISH is my grown-up version of macaroni salad. The fresh basil and toasted pine nuts give it zing, and best of all, the homemade mayonnaise makes the dish creamy without the guilt.

SERVES 4

12 ounces whole-grain penne, cooked according to package directions, drained, and rinsed until cool

One 15-ounce can artichoke hearts (oil-free), drained and halved

1 pint cherry or grape tomatoes, halved if large

¼ cup pine nuts,
toasted
, optional

1 cup
Mayonnaise

1½ cups
 finely chopped
 basil

Salt and freshly ground black pepper to taste

Combine everything except the salt and pepper in a large bowl and mix well. Season with salt and pepper, and chill for 1 hour before serving.

THE ALL-AMERICAN PASTA salad gets a healthy makeover with homemade mayonnaise. Take this dish to any picnic and don’t tell a soul how healthy it is—no one will know the difference.

SERVES 4

3 cups (12 ounces) whole-grain elbow macaroni, cooked according to package directions, drained, and rinsed until cool

3 celery stalks, thinly sliced

1 large red bell pepper, seeded and diced

1 medium red onion, peeled and diced

1 cup
Mayonnaise

1½ tablespoons prepared mustard

Salt and freshly ground black pepper to taste

In a large bowl, combine the cooked macaroni, celery, red pepper, and red onion. Add the mayonnaise and mustard to the pasta mixture and toss well to coat. Season with salt and black pepper. Chill for 1 hour before serving.

VARIATION

Add 2 cups cherry tomatoes, 1 large cucumber (peeled, halved, seeded, and thinly sliced), and ¼ cup chopped dill to the pasta mixture before adding the mayonnaise and mustard.

PONZU IS A soy and citrus sauce popular in Japanese cooking. Use it to dress up simple vegetable and rice dishes, or use it as a sauce for stir-fry. Make this dish in the spring when snow peas and cilantro are in season. Brown rice noodles can be found in most grocery stores, natural food stores, or online.

SERVES 4

1 pound brown rice noodles

½ pound snow peas, trimmed and cut into matchsticks

3 medium carrots, peeled and cut into matchsticks

3 green onions (white and green parts), cut into ¾-inch pieces

½ cup
 coarsely chopped
 cilantro

½ cup
Ponzu Sauce

½ teaspoon crushed red pepper flakes, optional

Cook the brown rice noodles according to package directions, adding the snow peas and carrots during the last minute of cooking. Drain and rinse the mixture until cooled, and place it in a large bowl. Add the onions, cilantro, ponzu sauce, and crushed red pepper flakes, if using. Mix well before serving.

COOL VEGETABLES MEET a hot and spicy chili sauce in this fresh salad. Serve this alongside mixed greens for a filling meal.

SERVES 4

12 ounces brown rice noodles, cooked according to package directions, drained, and rinsed until cool

2 medium cucumbers, peeled, halved, seeded, and sliced thinly on the diagonal

2 heads baby bok choy, trimmed and thinly sliced

1 cup snow peas, trimmed and sliced in half on the diagonal

4 green onions (green and white parts), trimmed and thinly sliced

¼ cup
 lime juice

½ cup
 chopped
 cilantro

¼ cup
 finely chopped
 mint

3 tablespoons sambal oelek (see note), or to taste

2 tablespoons low-sodium soy sauce, or to taste

Combine all ingredients in a large bowl and mix well.

NOTE
Sambal oelek is an Indonesian chili sauce available in the Asian section of most supermarkets.

EASTERN FLAVORS COME to the West in this unusual pasta salad made with fresh mango and mango chutney. The chutney, Thai red chili paste, and Thai chiles give this dish lots of kick, while the fresh mango and red bell pepper cool it down.

SERVES 4

1 pound whole-grain rotini, cooked according to package directions, drained, and rinsed until cool

1 medium red bell pepper, seeded and diced small

2 mangos, peeled, seeded, and chopped

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

1 cup chopped cilantro

½ cup
Mayonnaise

½ cup
Mango Chutney

1 Thai red pepper, thinly sliced

2 teaspoons Thai red curry paste, dissolved in 2 tablespoons hot water

Combine all ingredients in a large bowl and mix well. Chill until ready to serve.

THE
Pineapple Chutney
makes an unusual but delicious dressing for this salad.