Salads that stay fresh, keep their looks - recipes - The Good Foods of Summer

Sunset, June, 1991

Salads that stay fresh, keep their looks

Just bring a salad! When an invitation to a picnic includes this oftenmade request, these durable and delicious legume and grain salads are ideal. Even after standing for a few warm hours, they keep their looks without wilting, and they don't spoil. If the surface dries, freshen it with a stir.

These high-carbohydrate salads contain a mix of ingredients that form complete protein. In addition, they are very low in fat.

Minted Lentils with Goat Cheese

1 package (12 oz. or 1-3/4 cups) lentils, sorted for debris and rinsed 3 cups regular-strength chicken broth 1/2 teaspoon dill seed 1 teaspoon dry thyme leaves 2 to 3 tablespoons olive oil 3 tablespoons wine vinegar Red cabbage leaves (optional) Rosy onion rings (directions follow) About 1/4 pound goat cheese such as montrachet or bucheron, coarsely crumbled 1/4 cup chopped fresh mint leaves Fresh mint sprigs

In a 2- to 3-quart pan, combine lentils, broth, dill seed, and thyme; bring to a boil on high heat. Cover and simmer just until lentils are tender to bite, 15 to 20 minutes; stir once or twice. Drain reserving liquid. Let mixtures cool; if made ahead, cover and chill both.*

Mix lentils with 4 to 6 tablespoons reserved liquid (just to moisten), then add 1 tablespoon oil and the vinegar. Pour lentils onto a platter or into bowl linited with cabbage leaves. Top lentils with onion, cheese, and chopped mint; drizzle with 1 to 2 tablespoons more oil. Garnish with mint sprigs. Serve.** Makes about 7 cups, 6 or 7 servings.

Per serving: 290 cal., 18 g protein; 10 g fat; 34 g carbo.; 130 mg sodiuml; 15 mg chol.

Rosy onion rings. Peel and slice thin 1 large (about 3/4 lb.) red onion. Bring 3 cups water and 2 tablespoons vinegar to boil in 2- to 3-quart pan over high heat. Push onion into liquid. When boil resumes, drain. Use, or cover and chill.*

Bean Salad with Pickled Onions

3 large (about 3/4 lb. total) carrots 1 chicken or beef bouillon cube 3/4 pound kale 1 jar (about 4-3/4 oz., or drained, 1/2 cup) pickled onions or scallions 2 cans (about 15 oz. each) cannellini (white kidney) beans, drained

Peel carrots and cut into 1/4-inch dice. In a 10- to 12-inch fryig pan, combine carrots, bouillon cubem and 1/2 cup water. Cook over high heat until liquids boil away and a dark brown film forms in pan; stir often. Add 2 to 3 tablespoons water and stir to free brown film. Continue to cook until film forms again. Repeat rinsing and boiling dry until carrots are dark brown, 3 to 4 more times, 15 to 20 minutes total.

Meanwhile, trim off and discard tough kale stems. Rinse leaves; set aside 2 or 3 leaves and sliver remainder. Mix slivered kale and 2 tablespoons water into carrots; stir just until leaves wilt, about 2 minutes. Let cool.*

Drain onions; save liquid. Add onions and 3 tablespoons of their liquid to beans; taste and add more liquid, if desired. Mound onto kale in a platteer or a bowl; garnish with reserved kale leaves. Serve.** Makes 6 cups, 4 to 6 servings.

Per serving: 113 cal.; 6.2 g protein; 0.6 g fat; 22 g carbo.; 804 mg sodium; 0.1 mg chol.

Wheat Berry Satary Salad

2 large (about 1 lb. total) onions, sliced thin 2 cups wheat berries, rinsed and drained 3 cups regular-strength chicken broth 1/2 teaspoon crushed dried hot red chilies 1 tablespoon minced fresh ginger 2 tablespoons peanut butter 2 tablespoons fruit or berry jam or jelly 2 tablespoons rice vinegar About 1 tablespoon soy sauce 1 cup each chopped cilantro and green onions (including tops) 1/4 cup minced salted peanuts.

In a 4- to 5-quart pan, cook onions and 1/2 cup water over high heat until juices boil away and a dark brown film forms in pan, 15 to 20 minutes; stir often. Add 2 to 4 tablespoons water and stir to free brown film.

Continue to cook until brown film forms again. Repeat rinsing and boiling dry until onions are dark brown, 3 or 4 more times, about 10 more minutes.

Add wheat berries, chicken broth, dried chilies, and minced ginger. Bring to a boil on high heat. Cover and simmer until wheat berries are just tender to bite, 50 to 60 minutes; stir occasionally. Remove from heat; drain and reserve cooking liquid.

In a small bowl, stir together until smooth 1/4 cup of reserved cooking liquid, peanut butter, and jam. Stir into the wheat berries along with the vinegar. Add soy sauce to taste. Cover salad and let stand until cool.*

Stir about 2/3 of the chopped cilantro and green onions into wheat berry mixture; pour salad into a bowl. Moisten to taste with reserved cooking liquid. Mix remaining chopped cilantro and green onions and sprinkel onto salad, then top with peanuts and serve.** Makes 6 cups, 4 to 6 servings.

Per serving: 329 cal.; 13 g protein; 8.7 g fat; 54 g carbo.; 287 mg sodium; 0 mg chol.

Bulgar and Hominy Salad

2 cups regular-strength chicken broth 1 tablespoon mustard seed 1 teaspoon dry thyme leaves 1/2 teaspoon fennl seed 1 cup bulgur (cracked wheat) 1/4 cup sherry vinegar or red wine vinegar 1 tablespoon rinsed and drained green peppercorns 2 cans (about 14-1/2 oz. each) golden hominy, drained 1/4 cup lightly packed minced parsley Salt Napa cabbage leaves, rinsed and drained (optional) 1/2 to 1 cup thin-sliced red radishes 1 to 1-1/2 cups stemmed and rinsed seedless green grapes