Salad days: delicious, main-course dishes simplify summer cooking

Vegetarian Times, July, 1998 by Nava Atlas

Warm weather has arrived and that means it's time to let seasonal ingredients have their day in hearty, wholesome salads. Fresh herbs, produce and a pantheon of flavor enhancers--vinegars, garlic, spices and mustard--not only make mouth-watering dishes but allow a thoroughly satisfying meal to come to the table with only modest effort. Nothing is easier to assemble, more attractive to behold or refreshing to eat than a summer salad.

The following recipes illustrate some of the many options for salads that can serve as main courses. They combine pasta, legumes, grains or soy foods with fresh vegetables, herbs and a simple dressing in substantial entrees that shorten your time in the kitchen. Accompaniments to these salads should be kept to a minimum; all they need is a good, crusty bread, a refreshingly cool beverage and fresh fruit to turn them into filling repasts.

When salads take center stage, ease and convenience reign. They can be made hours in advance, then refrigerated until ready to serve. There's no reheating, no last-minute preparation--just pass the plates and serving spoons.

Some of our salads are down-home and casual, meant to be enjoyed out on the patio or deck, or down by the pool. Others are more elegant and can be served on your best china in the dining room. If you're entertaining, offer a menu of three or four different salads, plus a platter of grilled vegetables or a cold soup. However served, our salads will project a relaxed atmosphere and prompt you and your guests to sit back and enjoy yourselves.

Sicilian Pasta Salad

6 SERVINGS LACTO 30

When company is coming, I often turn to this colorful pasta salad because it not only appeals to everyone, but it's ready in a flash.

1 tsp. salt 8 oz. pasta shells or rotini (pasta twists)
2 cups fresh green beans,
trimmed and cut into 1-inch lengths
1 medium yellow summer squash, halved
lengthwise and sliced 1/4 inch thick
12-oz. jar marinated artichoke hearts
with liquid
1/4 cup oil-packed, sun-dried tomatoes,
drained and thinly sliced
1 to 2 Tbs. red wine vinegar to taste
1 Tbs. chopped fresh oregano or 1
tsp. dried
6 oz. part-skim mozzarella cheese,
preferably fresh, diced
Salt and black pepper to taste

Bring large pot of water to a boil. When water boils add 1 teaspoon salt and pasta, stirring to prevent sticking. Cook, stirring occasionally, until al dente, about 10 to 15 minutes.

Meanwhile, steam green beans and squash separately until each is just tender. Rinse under cold running water and drain well.

Drain pasta, rinse under cold running water and drain well. Transfer to large servng bowl. Add green beans, squash, artichokes with liquid, tomatoes, vinegar, oregano, cheese, salt and pepper. Toss to mix and coat. Serve at room temperature.

PER SERVING: 251 CAL.; 12G PROT.; 10G TOTAL FAT (3G SAT. FAT); 31G CARB.; 20MG CHOL.; 455MG SOD.; 5G FIBER.

Curried Potato and Red Lentil Salad

6 SERVINGS DAIRY-FREE

In this clever combination of tastes, red lentils brighten up potatoes spiced with curry powder. Offer it with wedges of warmed pita bread.

3/4 cup red lentils, rinsed
6 large red-skin potatoes
4 firm, ripe tomatoes, diced
1/2 cup soy mayonnaise
1/2 cup plain soy yogurt or low-fat
yogurt 1 to 2 tsp. curry powder to taste
1/4 cup chopped fresh cilantro or more to
taste 1 green onion, thinly sliced Salt
and freshly ground black pepper to
taste

In medium saucepan, combine lentils with 2 cups water. Bring to a boil, then reduce heat and simmer gently until water is absorbed and lentils are tender but still firm, about 25 minutes. Drain off any excess cooking liquid and let lentils cool to room temperature.

Meanwhile, put potatoes in medium saucepan of salted water. Bring to a boil, reduce heat and simmer until tender, about 20 minutes. Drain potatoes. When cool enough to handle, cut into 1-inch pieces.

In serving bowl, combine lentils and potatoes. Add remaining ingredients and toss gently to mix and coat. Serve at room temperature.

PER SERVING: 235 CAL.; 10G PROT.; 5G TOTAL FAT (0 SAT. FAT); 38G CARB.; 1MG CHOL.; 168MG SOD.; 10G FIBER.

Garden Couscous and Black Bean Salad

6 SERVINGS DAIRY-FREE 30

This salad offers a wide range of contrasting flavors and textures: tender couscous, creamy beans, juicy tomatoes and crisp, sweet red bell peppers--tossed with a simple lemon-dill dressing.

1 cup uncooked couscous
2 cups cooked black beans or 16-oz. can,
drained and rinsed
1 large stalk celery, diced
1 small red bell
pepper, diced
2 medium tomatoes, diced
1/2 chopped green olives
1/2 cup chopped fresh
parsley
2 Tbs. chopped fresh dill
2 green onions (white and pale green parts),
thinly sliced
Juice of 1/2 to 1 lemon to taste
2 Tbs. olive oil
Salt and freshly
ground black pepper to taste

Pour couscous in medium heat-proof bowl. Bring 2 cups water to a boil and pour over couscous. Cover and let stand 15 minutes, then fluff with fork and allow to cool to room temperature.

Transfer couscous to large bowl. Add remaining ingredients and toss to mix. Serve at room temperature, or cover, refrigerate and serve chilled.