Category: Salads

Ingredients: 1 c. bulgur wheat 1 t. salt 2 c. water, boiling 1 lemon 1 med. red bell pepper, chopped 1 16-oz. can chickpeas, rinsed 1 pt. grape tomatoes, cut in half 1/4 c. fresh basil or parsley, chopped 1 T. extra-virgin olive oil 2 c. cucumber, chopped salt to taste Directions: Put bulgur wheat […]

Ingredients: 3 c. uncooked whole-grain brown rice, parboiled (instant) 1 15-oz. can black beans 1 medium green bell pepper, diced 1/2 c. fresh cilantro, chopped 1 c. corn 1 2 1/2-oz. can sliced olives 1 T. olive oil 1/2 c. salsa 1/2 c. plain soy yogurt Directions: Microwave rice according to package directions; follow package […]

Ingredients: 1 15-oz. can garbanzos, drained (save 2 T. garbanzo liquid to add to beans) 1/4 t. salt 2 t. low-sodium soy sauce 1 stalk of celery, diced 1/4 c. diced red onion 1/4 c. sweet pickle relish 1/4 c. soy mayonnaise 1 clove of garlic, minced 1/8 c. nutritional yeast flakes Directions: One of […]

Ingredients: 3 c. Strawberries (fresh, sliced) 2 1/2 c. Pineapple (chunks) 2 c. Red Seedless grapes (cut in half) 2 c. Peaches (sliced) 2 c. Bluberries (frozen) 1 c. Raspberries (fresh) 1/2 c. Coconut (shredded) Directions: Mix together strawberries, pineapple, grapes, peaches, and 1 c. bluberries. Wrap a square plastic bowl in festive wrapping paper. […]

Ingredients: 2 c. warm water 1 c. bulgur wheat 1 1/2 c. fresh parsley, chopped 1/2 c. onion, chopped 1 small cucumber, diced 3 medium tomatoes, diced 1 t. salt 1/4 c. fresh mint, minced 1/4 c. lemon juice 2 T. olive oil Directions: Soak wheat in water for 35 to 40 minutes. While wheat […]

Ingredients: 3 c. vegetable stock or water 3/4 c. pearl barley 1 c. canned corn kernels, drained 1 c. canned black beans, rinsed and drained 3/4 c. chopped red bell pepper 1/2 c. chopped green bell pepper 1/2 c. chopped green onion Dressing 1/2 c. mild or medium salsa 3 T. soy sour cream 3 […]

Ingredients: 4 c. Broccoli (raw, cut into 1-inch pieces) 4 c. Cauliflower (raw, cut into 1-inch pieces) 2 c. Cherry tomatoes (cut in half) 1 c. Snow peas (cut in half) Directions: Place all ingredients in large mixing bowl. Pour Zangy-tangy Dressing over top; mix well. refrigerate 2-4 hours; serve cold. Yields: 9 cups. Nutritional […]

Ingredients: 1 16 1/2-oz. can apricot halves in light syrup, sliced 1/4 c. lemon juice 2 t. sugar 1 t. reduced-sodium soy sauce 1 t. ground cumin 4 c. iceberg lettuce, shredded 1/4 c. fresh cilantro, chopped 2 green onions (white and green parts) 2 c. fresh bean sprouts, rinsed and drained 1 8-oz. can […]

Ingredients: 1 T. olive oil 5 cloves garlic, minced 1/2 small fennel bulb, cored 3 lg. ripe tomatoes, cut into small chunks (about four cups) 12 kalamata olives, pitted and quartered 2 T. lemon juice 1/2 c. packed chopped fresh basil leaves 2 c. fat free croutons salt to taste Directions: In a small nonstick […]

Ingredients: 1 1/2 c. Vegenaise (mayonnaise substitute) 2 T. Honey 2 T. Lemon Juice 1/8 t. Salt Directions: Mix all ingredients well. Refrigerate 1-2 hours before serving. Yields: 2 cups. Nutritional Information: Per 2 Tablespoons: Calories: 10; Fat: 4 g; Sat Fat: 0 g; Sodium: 70 mg; Carbs: 2 g; Dietary Fiber: 1 g; Protein: […]