Pairing grains, legumes, or nuts for main dishes - recipes

Nature has a clever trick. If you pair certain grains, legumes, or nuts, they form complete proteins that rival those from animal sources. Here, polenta (corn) and beans, brown rice and peanuts, and barley and lentils not only make flavorful alliances, but also form well-balanced main dishes.

Polenta Salad with White Beans

2 tablespoons olive or salad oil 2 medium-size onions, diced 4 cloves garlic, minced or pressed 2 3/4 cups regular-strength chicken broth 1 cup polenta or yellow cornmeal 2 cans (15 oz.) white kidney beans (cammelli), drained and rinsed

Basil dressing (recipe follows) 2 1/2 cups thinly sliced carrots

Fresh basil sprigs (optional) Salt and pepper

In a 4- to 5-quart straigbt-sided pan, combine oil, onion, and garlic. Stir often over medium heat until onion is sweet-tasting and golden, about 20 minutes. Add 2 cups of the broth and bring the mixture to a boil over high heat.

Meanwhile, in a bowl, mix polenta with the remaining 3/4 cup broth. Gradually stir polenta mixture into boiling broth. Reduce to simmer; stir with a long spoon for about 15 minutes (polenta thickens quickly but needs more cooking to be stiff enough). Smooth surface of polenta and let cool in pan until firm, at least I hour (or cover and chill up until next day).

In a large bowl, gently mix beans with basil dressing; set aside up to 4 hours. In a 10- to )2-inch frying pan, bring 1 inch of water to a boil over high heat. Add carrots; simmer, uncovered, until tender to bite, about 8 minutes. Drain and let cool. Mix carrots with beans.

Run a knife around rim of polenta; invert polenta onto a board and cut into 1/4-inch chunks. Add to vegetables in bowl; mix salad gently. Garnish with basil sprigs; season to taste with salt and pepper. Serves 6.

Per serving., 374 cal.; 12 g protein; 15 g fat; 50 g carbo.; 535 mg sodium; 0 mg chol.

Basil dressing. Mix together 1/2 cup minced fresh basil leaves or 1/4 cup dry basil leaves, 1/3 cup cider vinegar, 1/4 cup olive or salad oil, and 1 teaspoon pepper.

Wild Spanish Rice

1/2 cup wild rice

2 cups regular-strength chicken broth

2 tablespoons salad oil

1 medium-size red onion, chopped

2 cloves garlic, minced or pressed

1 cup long-grain brown rice

2 1/2 cups tomato juice

1 medium-size green bell pepper

2 medium-size (6 oz. total) firm-ripe Roma-style tomatoes

3/4 cup pimiento-stuffed Spanish-style green olives, cut in halves

1/2 cup roasted, salted peanuts

Pour wild rice into a fine strainer and rinse under running water. Put rice and broth in a 10- to 12-inch frying pan and bring to a boil over high heat. Cover and simmer until rice is tender to bite, about 45 minutes. Drain, reserving broth. Set broth and rice aside (if made ahead, cover and chill up until next day).

To pan, add oil, onion, garlic. Stir often over medium heat until onion is golden, 10 to 12 minutes. Add brown rice and stir on high heat until rice begins to turn opaque, about 3 minutes. Add tomato juice and reserved broth. Bring to boiling on high heat; cover and simmer until rice is tender to bite, about 50 minutes.

Meanwhile, stem and seed bell pepper and core tomatoes; dice both vegetables. When brown rice is tender, add wild rice, bell pepper, tomato, olives; stir to mix. Pour immediately onto a platter; sprinkle with peanuts. Makes 4 to 6 servings.

Per serving: 331 cal.; 9.7 g protein; 14 g fat; 45 g carbo.; 852 mg sodium; 0 mg chol. Barley, Lentil, and Eggplant Casserole

2 medium-size eggplants (about 2 lb. total), stems trimmed

1/3 cup olive or salad oil 3/4 cup lentils 3/4 cup pearl barley 5 cups regular-strength chicken broth 1 tablespoon dry oregano leaves 1 cup thinly sliced green onion 1/2 cup minced fresh mint or 3 tablespoons dry mint 1 teaspoon pepper 1/2 pound mozzarella cheese, shredded

Fresh mint sprigs

Cut eggplants into 3/4-incb-cubes and distribute equally in 2 baking pans, each 10 by 15 inches. Mix equal portions of oil with eggplant. Bake in a 425 degree oven until very soft when pressed, about 40 minutes.

Every 15 minutes, turn eggplant with a spatula and alternate pan positions.

Meanwhile, sort lentils, removing any debris. Rinse and drain lentils and barley. In a 3- to 4-quart pan, bring broth to a boil; add lentils, barley, and oregano. Cover and simmer until barley and lentils are tender to bite, about 25 minutes; drain and reserve broth (if made ahead, cover and chill lentil mixture, broth, and eggplant until next day).

Mix lentil mixture and 1 cup reserved broth with eggplant, sliced onion, minced mint, pepper, and half the cheese. Pour into a 9- by 13-inch baking dish, leveling, then sprinkle with remaining mozzarella. Bake, covered, in a 425 degree oven until hot, about 30 minutes. Serve hot or warm; garnish with mint sprigs. Serves 6.

Per serving: 456 cal.; 21 g protein; 22 g fat; 45 g carbo.; 206 mg sodium; 30 mg chol.