Sunday, July 23, 2017

Tabouli

It's tabouli time!  The mint and parsley are going crazy in my herb garden, and farm-fresh tomatoes and cucumbers are starting to hit the co-ops and farmer's markets the city over.  (We've even harvested a few cherry tomatoes and one "Early Girl" from our own garden.)  Bulk up this summery staple with some cooked chickpeas and you've got yourself one healthy, refreshing lunch to enjoy all week long.


YIELD: 4 quart-sized salads

INGREDIENTS:
  • 1 cup bulgur, cooked, drained, and cooled
  • 2 cups cooked chickpeas, drained and patted dry
  • 1 large cucumber, seeded and diced
  • 1 large tomato, seeded and diced
  • 2-4 green onions, thinly sliced
  • 1 bunch flat-leaf parsley, leaves finely chopped
  • 1 bunch fresh mint, leaves finely chopped
  • juice of one lemon
  • 2-4 tbsp extra-virgin olive oil
  • kosher salt and freshly ground pepper, to taste
  • 5-10 ounces baby spinach

DIRECTIONS:
  1. Make the tabouli: combine the bulgur, chickpeas, cucumber tomato, green onion, parsley, mint, lemon juice, olive oil, and salt and pepper.  Fold the ingredients together until well-combined.  
  2. Pack the salads: divide the tabouli evenly among 4 tall quart-sized containers.  Divide the spinach evenly among the containers. Refrigerate until serving.
  3. Enjoy your salad: invert your salad onto a plate or into a bowl.
TIME-SAVING TIPS: Use 1 can chickpeas, drained, rinsed, and patted dry, for the home-cooked chickpeas.

SPECIAL DIET SWAPS: This salad is vegetarian/vegan and nut-free as-is.  For a gluten-free salad, substitute cooked, cooled quinoa for the bulgur.

Food styling, photography, and infographics by Robert Campbell.

Sunday, July 16, 2017

Cucumber and Tomato Salad

Several summers ago, I practically lived on cucumber and tomato salads - freshly chopped cucumbers and tomatoes from the farmer's market, dressed simply with olive oil, salt, and pepper, then finished with a shower of feta.  This salad never seems to get old for me, although bulking it up with chickpeas, bell pepper, and romaine makes for a more satisfying lunch.  (You could pack a few wedges of pita on the side to soak up any remaining tomato juices, but you certainly don't have to.)  I hope this simple, satisfying salad becomes a regular at your house as well!


YIELD: 4 quart-sized salads

INGREDIENTS:
  • 2 cups cooked chickpeas, drained and patted dry
  • 1/4 c red wine vinegar
  • 14 c extra-virgin olive oil
  • 2 tsp Greek seasoning
  • kosher salt and black pepper (to taste)
  • 4 oz feta, diced or crumbled
  • 1-2 c cherry tomatoes, halved, or 1-2 large heirloom tomatoes, roughly chopped
  • 1 large green or red bell pepper, chopped
  • 1 medium cucumber, halved and sliced
  • 2-3 hearts of romaine, shredded

DIRECTIONS:
  1. Make the marinaded chickpeas: combine the chickpeas, vinegar, oil, Greek seasoning, salt, and pepper in a small bowl.  Allow the chickpeas to marinade for 20 minutes (or longer.)  
  2. Pack the salads: divide the chickpeas evenly among 4 tall quart-sized containers.  Layer the feta, tomatoes, bell pepper, cucumbers, and romaine in the jars. Refrigerate until serving.
  3. Enjoy your salad: invert your salad onto a plate or into a bowl.
TIME-SAVING TIPS: Use 1 can chickpeas, drained, rinsed, and patted dry, for the home-cooked chickpeas.

SPECIAL DIET SWAPS: This salad is vegetarian, gluten-, and nut-free as-is.  For a vegan salad, substitute your favorite vegan feta for the dairy feta, or double the quantity of chickpeas.

Food styling, photography, and infographics by Robert Campbell.

Sunday, July 09, 2017

Indonesian Vegetable Salad

This salad, based on a recipe from Real Simple, is a take on "lalab" - a raw vegetable salad typically served with chili paste; this version incorporates a few other Indonesian staples such as curry, peanut sauce, and tofu in place of the chili.  This fresh, colorful, flavorful, protein-packed salad makes for a filling, nutritious lunch - I hope you enjoy it!



YIELD: 4 quart-sized salads

INGREDIENTS:
  • 1/3 c peanut butter
  • 3 tbsp water
  • 3 tbsp freshly-squeezed lime juice
  • 1 tbsp low-sodium soy sauce
  • 2 tsp brown sugar
  • 2 tsp red curry paste
  • 1/4 tsp salt
  • 1 tbsp cornstarch
  • 2 tsp curry powder
  • 1/4 tsp salt
  • 14 oz extra-firm tofu, drained
  • cooking spray
  • 4 eggs, hard-boiled, peeled, and quartered
  • 1 large carrot, peeled, halved, and thinly sliced
  • 1 cup fresh green beans, sliced into 1-inch pieces
  • 1 large red bell pepper, sliced
  • 1 cucumber, halved, seeded, and sliced
  • 1 cup mung bean sprouts
  • 1/2 head green cabbage, cored and shredded

DIRECTIONS:
  1. Make the peanut sauce: combine the peanut butter, water, lime juice, soy sauce, brown sugar, curry paste, and salt in a pint-sized mason jar or other tall container.  Puree and emulsify the sauce using a handheld stick blender.  
  2. Make the tofu: combine the cornstarch, curry powder, and salt in a low bowl or on a plate.  Cut the tofu into 4 equal pieces, and dredge each piece in the cornstarch mixture.  Pan-fry, broil, or grill the tofu until browned.  Cool, and slice into 1/2-inch pieces
  3. Pack the salads: divide the peanut sauce among 4 tall quart-sized containers.  Layer the tofu, egg, carrot, green beans, bell pepper, cucumber, bean sprouts, and cabbage in the jars. Refrigerate until serving.
  4. Enjoy your salad: invert your salad onto a plate or into a bowl.
TIME-SAVING TIPS: Add 2 tsp curry paste to 1/2 cup of your favorite store-bought peanut sauce and substitute for the homemade peanut sauce.  Use bagged, pre-shredded coleslaw mix instead of the cabbage and carrot.

SPECIAL DIET SWAPS: This salad is vegetarian as-is.  For a vegan salad, omit the egg.  For a nut-free salad, substitute sunflower seed butter for the peanut butter.  For a gluten-free salad, substitute gluten-free tamari for the soy sauce, and check to make sure your curry paste is labeled "gluten-free."

Food styling, photography, and infographics by Robert Campbell.

Monday, July 03, 2017

Firecracker Slaw

As we gear up in the U.S. to celebrate Independence Day tomorrow, I'm finding fireworks are very polarizing ... some people love 'em, some people (and dogs) loathe 'em.  This slaw, however, is far less polarizing - the tangy-sweet dressing and bold, crunchy, colorful veggies make everyone happy!  Happy Independence Day to all!


YIELD: 4 quart-sized salads

INGREDIENTS:
  • 1/4 c extra-virgin olive oil
  • 1/2 c apple cider vinegar
  • 4 tsp sugar
  • kosher salt and black pepper, to taste
  • 1 small jalapeño, minced
  • 4 boneless, skinless chicken thighs, grilled or broiled
  • 1 cup frozen corn kernels, thawed
  • 1 large carrot, peeled, halved, and thinly sliced
  • 1 large red bell pepper, sliced
  • 4 green onions, thinly sliced
  • 1 c cilantro leaves
  • 1 small green cabbage, cored and shredded
  • 1 small bunch collard greens, stemmed and shredded

DIRECTIONS: 
  1. Pack the salads: add 1 tbsp olive oil, 2 tbsp apple cider vinegar, 1 tsp sugar, and salt and pepper to each of 4 tall quart-sized containers.  Layer the jalapeño, chicken, corn, carrot, bell pepper, green onions, cilantro, cabbage, and collards in the jars.  (You may have extra cabbage or collards; reserve for another use.)  Refrigerate until serving.
  2. Enjoy your salad: invert your salad onto a plate or into a bowl.  Top with almonds.
TIME-SAVING TIPS: Use pre-shredded coleslaw mix (green and red cabbage and carrot) in place of the cabbage, carrot, and collards.

SPECIAL DIET SWAPS: For a vegetarian/vegan salad, substitute grilled or broiled tempeh for the chicken.  This salad is gluten- and nut-free as-is.

Food styling, photography, and infographics by Robert Campbell.