Sun Fish Moon Fish (calypso72) wrote in vegancooking,
Sun Fish Moon Fish

Lentil&Bulgur Salad and Crostini

These were in a NY Times article on the new USDA food guidelines that up the ante on eating fruits and vegetables and emphasizing whole grains. Only had to be slightly modified to make them completely vegan:

January 19, 2005
Recipe: Lentils With Bulgur and Herb Salad

Time: About 45 minutes plus optional soaking

1/2 cup brown or green lentils, washed and picked over
1/2 large red onion, peeled and thinly sliced
Salt and pepper
4 tablespoons extra virgin olive oil
1 teaspoon minced garlic
2 tomatoes (canned are fine), chopped
1/2 teaspoon cayenne or dried red chili flakes, or to taste
1 teaspoon ground cumin
1 cup medium-grain bulgur
3 cups chicken, beef or vegetable stock (approximately), preferably homemade, or water
1/2 cup chopped fresh mint leaves
1/2 cup chopped fresh parsley leaves
2 or 3 cups chopped mesclun or romaine
Lemon juice
1 cup low-fat soy yogurt.

1. If time allows soak lentils in cold water to cover an hour or more. Drain. Soak onion in salted water to cover until ready to serve.

2. Put 1 tablespoon oil in a large deep saucepan, and turn heat to medium. A minute later add garlic and cook until fragrant, another minute or so. Add tomato, cayenne and cumin and cook until tomato is soft, 2 to 3 minutes.

3. Add bulgur and cook, stirring, 3 to 4 minutes, then add liquid and lentils. Bring to a boil, then cover, and adjust heat so mixture simmers steadily. Cook for 20 to 30 minutes or until lentils and bulgur are tender and all liquid is absorbed. If mixture starts to dry out, add liquid as needed and continue cooking. You will definitely need to add liquid if you did not soak the lentils. If mixture is too wet, raise heat a bit and cook uncovered, stirring, until it dries out.

4. Toss herbs and lettuce with remaining olive oil and lemon juice to taste; add salt and pepper to taste. Serve lentil-bulgur mixture topped with dressed greens, drained onions and a dollop of soy yogurt on the side.

Yield: 4 to 6 servings.

Recipe: Whole-Grain Crostini With Beans and Greens

Time: 30 minutes

4 tablespoons extra virgin olive oil
8 1/2-inch thick slices good whole-grain bread, preferably cut from a crusty loaf
2 garlic cloves, minced
1 onion, diced
2 cups cooked or canned white beans, liquid drained and reserved
1 pound spinach, washed, trimmed and roughly chopped
10 leaves fresh sage or about 1 teaspoon dried sage, crumbled
Salt and pepper to taste
Grated rice Parmesan cheese to taste.

1. Prepare a grill or heat an oven to 400 degrees. Use about half the oil to lightly brush each slice of bread. Grill until grill marks appear or bake until golden and slightly crisp, about 10 minutes. (Turning is unnecessary but doesn't hurt.)

2. Put remaining oil in a skillet over medium heat. Add garlic and onion, and cook, stirring occasionally, until fragrant and softened, about 5 minutes. Add beans and spinach, and stir. Cook, stirring occasionally, until spinach wilts, about 5 minutes more.

3. Add sage and, if necessary, enough reserved bean liquid to keep mixture moist. Cover and cook for another 5 minutes. (You can prepare and refrigerate all of this before assembling crostini; warm gently before proceeding.)

4. Remove from heat and season to taste with salt and pepper. Spoon on top of crostini, sprinkle with rice Parmesan cheese and serve immediately.

Yield: 4 to 6 servings.
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