Forks Over Knives: The Cookbook (21 page)

Grain Salads

IN THIS SALAD the sweetness of the currants contrasts with the pungent curry flavor. If you don’t have currants, use raisins or any other dried fruit. If you’re substituting fruit, use orange zest and juice, and fresh orange segments, instead of the lime. Serve this salad on a bed of greens—such as spinach, arugula, or field greens—for a nice lunch.

SERVES 4

2 cups brown basmati rice

Zest and juice of 2 limes

¼ cup brown rice vinegar

¼ cup brown rice syrup

½ cup currants

6 green onions, finely chopped

½ small red onion, peeled and minced

1 jalapeño pepper, minced

1 tablespoon curry powder

¼ cup chopped cilantro

Salt and freshly ground black pepper to taste

1.
Rinse the rice under cold water and drain. Add it to a pot with 4 cups of cold water. Bring it to a boil over high heat, reduce the heat to medium, and cook, covered, for 45 to 50 minutes, or until the rice is tender.

2.
While the rice is cooking, combine the lime zest and juice, brown rice vinegar, brown rice syrup, currants, green onion, red onion, jalapeño pepper, curry powder, cilantro, and salt and pepper in a large bowl and mix well. When the rice is finished cooking, drain off the excess water, add the rice to the bowl, and mix well.

BASMATI RICE HAS a mild nutty flavor and is often toasted to enhance the “nuttiness.” Be careful when toasting it in the oil-free skillet; it’s easy to overdo, and at that point the rice will take a much longer time to cook.

SERVES 4

1½ cups brown basmati rice, toasted in a dry skillet over low heat for 2 to 3 minutes

2 cups cooked
navy beans
, or one 15-ounce can, drained and rinsed

¼ cup plus 2 tablespoons balsamic vinegar

¼ cup brown rice syrup

Zest and juice of 1 lemon

1 cup thinly sliced green onion (white and green parts)

2 tablespoons minced tarragon

¼ cup minced basil

Salt and freshly ground black pepper to taste

4 cups packed baby spinach

1.
Rinse the toasted rice under cold water and drain. Add it to a pot with 3 cups of cold water. Bring it to a boil over high heat, reduce the heat to medium, and cook, covered, for 45 to 50 minutes, or until the rice is tender.

2.
While the rice is cooking, add the beans, balsamic vinegar, brown rice syrup, lemon zest and juice, green onion, tarragon, basil, and salt and pepper to a large bowl and mix well. When the rice is finished cooking, drain off the excess water, add it to the bowl and mix well. Divide the spinach between four plates and spoon the salad on top.

THE MILD ANISE-LIKE flavor of fennel is well balanced by the citrus in this hearty salad.

SERVES 4

1½ cups brown
basmati rice

2 cups cooked
chickpeas
, or one 15-ounce can, drained and rinsed

1 fennel bulb, trimmed and diced

1 orange, zested, peeled, and segmented (zest and segments reserved)

¼ cup plus 2 tablespoons white wine vinegar

½ teaspoon crushed red pepper flakes

¼ cup finely chopped parsley

1.
Rinse the rice under cold water and drain. Add it to a pot with 3 cups of cold water. Bring it to a boil over high heat, reduce the heat to medium, and cook, covered, for 45 to 50 minutes, or until the rice is tender.

2.
While the rice cooks, combine the chickpeas, fennel, orange zest and segments, white wine vinegar, crushed red pepper flakes, and parsley in a large bowl and mix well. When the rice is finished, add the rice to the bowl and mix well.

THE MILD, NUTTY flavor of quinoa and the peppery bite of arugula are complemented by the sweet and tangy orange vinaigrette. This is a perfect one-dish meal in the early summer when arugula is everywhere at farmers’ markets. This salad pairs well with
Grilled Portobello Mushrooms
for a more substantial meal.

SERVES 4

1½ cups quinoa

Zest and juice of 2 oranges

Zest and juice of 1 lime

¼ cup brown rice vinegar

4 cups arugula

1 small red onion, peeled and thinly sliced

1 red bell pepper, seeded and cut into ½-inch cubes

2 tablespoons pine nuts,
toasted

Salt and freshly ground black pepper to taste

1.
Rinse the quinoa under cold water and drain. Bring 3 cups of water to a boil in a pot. Add the quinoa and bring the pot back to a boil over high heat. Reduce the heat to medium, cover, and cook for 15 to 20 minutes, or until the quinoa is tender. Drain any excess water, spread the quinoa on a baking sheet, and refrigerate until cool.

2.
While the quinoa cools, combine the orange zest and juice, lime zest and juice, brown rice vinegar, arugula, onion, red pepper, pine nuts, and salt and pepper in a large bowl. Add the cooled quinoa and chill for 1 hour before serving.

Recipe by Julieanna Hever

THIS SALAD REPRESENTS the classic flavors of Middle Eastern cuisine—the earthiness of cumin and quinoa pairs with the crispy freshness of cucumber, lemon, and basil. It is an easy dish that can be served on the side or as a meal on its own. Try this dish with raw red pepper for an even fresher taste.

SERVES 4

½ cup quinoa

¼ teaspoon ground cumin

¼ teaspoon turmeric

1 cup finely chopped tomatoes (from about 1 to 2 medium tomatoes)

1 cup finely chopped cucumber (from about 1 medium cucumber, seeded)

½ cup finely chopped roasted red bell pepper (from about 1 medium red pepper,
roasted
and seeded)

1 tablespoon basil, finely chopped

Juice of 1 lemon

Salt and freshly ground black pepper to taste

1.
Rinse the quinoa under cold water and drain. Bring 1¼ cups of water to a boil in a medium saucepan over high heat. Add the quinoa, cumin, and turmeric and bring to a boil over medium-high heat. Reduce the heat to low, cover, and cook for 10 to 15 minutes, or until all the water is absorbed, stirring occasionally. Remove the pan from the heat, fluff the quinoa with a fork, and allow it to cool for 5 minutes.

2.
While the quinoa cools, combine the tomato, cucumber, red pepper, basil, and lemon juice in a medium bowl. Stir in the cooled quinoa and season with salt and pepper.

THE MEDITERRANEAN GOES to South America when gluten-free quinoa stands in for the bulgur traditionally used in this dish. Adding chickpeas or edamame makes this a filling meal. Serve this salad on a bed of greens or in a lettuce wrap with
Hummus
.

SERVES 4

2½ cups
quinoa
, cooked and cooled to room temperature

Zest of 1 lemon and juice of 2 lemons, or to taste

3 Roma tomatoes, diced

1 cucumber, peeled, halved, seeded, and diced

2 cups cooked
chickpeas
, or one 15-ounce can chickpeas, drained and rinsed

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

1 cup chopped parsley

3 tablespoons chopped mint

Salt and freshly ground black pepper to taste

Combine all ingredients in a large bowl. Chill for 1 hour before serving.

YES, QUINOA IS from the Americas, not Asia, so you could certainly make this dish with brown rice, or even millet, to make it more authentically Asian. Authentic or no, the mild, nutty flavor of quinoa is a nice complement to the Asian flavors of the adzuki beans, fresh ginger, cilantro, and lime juice.

SERVES 4 TO 6

¼ cup plus 2 tablespoons brown rice vinegar

4 cloves garlic, peeled and minced

Zest and juice of 2 limes

1½ tablespoons grated ginger

1½ teaspoons crushed red pepper flakes

4 cups cooked
quinoa

2 cups cooked
adzuki beans
, or one 15-ounce can, drained and rinsed

¾ cup
mung bean sprouts

½ cup  finely chopped cilantro

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

Salt to taste

4 cups spinach

Combine the brown rice vinegar, garlic, lime zest and juice, ginger, and crushed red pepper flakes in a large bowl and mix well. Add the quinoa, adzuki beans, mung bean sprouts, cilantro, green onions, and salt and toss to coat. Refrigerate for 30 minutes before serving on top of the spinach.

IF CORN IS in season, use it fresh off the cob or roast the unhusked ears on the grill to add even more flavor to this great summer salad.

SERVES 4

2½ cups cooked
quinoa

3 ears corn, kernels removed (about 2 cups)

1 red bell pepper,
roasted
, seeded, and diced

½ small red onion, peeled and diced

2 cups cooked
black beans
, or one 15-ounce can, drained and rinsed

1 cup finely chopped cilantro

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

1 jalapeño pepper, minced (for less heat, remove the seeds)

Zest of 1 lime and juice of 2 limes

1 tablespoon cumin seeds,
toasted
and ground

Salt to taste

Combine all ingredients in a large bowl and mix well. Chill for 1 hour before serving.