Mediterranean Bulgur Bowl

I made this one up myself, but the sauce is based on a bowl sauce from Eating Well magazine.  It's super easy, so it's perfect for a weeknight, and besides boiling water, there's no heat involved, so it's perfect for summer!

Ingredients:

1 c. bulgur

2 c. boiling water

¾ t. salt, divided

¼ c. tahini

Juice of one lemon

1 clove garlic, peeled and minced (or ¼ t. garlic powder)

4 T. extra virgin olive oil

2 cans chickpeas, drained and rinsed

1 cucumber, diced

1 pint cherry or grape tomatoes, halved

½ c. fresh parsley, chopped

Method:
Mix the bulgur, boiling water, and ¼ t. salt in a medium bowl, and allow to stand until the bulgur is chewy, about 15-20 minutes.  When chewy consistency is reached, drain off any excess water.

Meanwhile, whisk together the remaining ½ t. salt, tahini, lemon juice, garlic (or garlic powder), and olive oil.  Add up to ¼ c. water, 1 T. at a time, to bring the sauce to the desired consistency.

Divide the bulgur between 4 wide, shallow bowls.  Top each bowl with ¼ of each:  chickpeas, cucumber, tomatoes, and parsley.  Drizzle each bowl with ¼ of the sauce.  Serve immediately.

Serves 4.

Moroccan Bean Salad Over Millet

This addictive salad is adapted from the Eating Well's original.  In addition to being delicious, it's quick and easy...win, win, win.

Ingredients:
2 t. + 3/4 c. extra-virgin olive oil, divided
1 c. millet
2 c. boiling water
2 small cloves garlic, peeled
1.5 t. salt, divided
6 T. lemon juice

3 T. ground cumin

1/4 + 1/8 t. ground cinnamon

2 15-oz. cans kidney beans, drained and rinsed

2 15-oz. cans chickpeas, drained and rinsed

1 c. shredded carrot (I buy bags of pre-shredded carrot.)

1.5 c. chopped fresh parsley

Method:

In a large saucepan, heat 1 t. olive oil.  Add the millet and toast until the grain becomes tan-colored.  Cautiously add the 2 c. boiling water (It will boil violently once it hits the saucepan.) and another 1 t. oil.  Stir, cover, reduce heat, and simmer for 25 - 30 minutes or until grains have desired texture or all water is absorbed.

While the millet is cooking, sprinkle the garlic with 3/4 t. salt, and mash with the side of a knife or with a fork to form a paste. Scrape the paste into a large bowl. Add the remaining 3/4 t. salt, remaining 3/4 c. olive oil, lemon juice, cumin, and cinnamon.  Whisk to combine.

Stir the kidney beans, chickpeas, carrot, and parsley into the lemon dressing. Serve at room temperature over the cooked millet.  Serves 4.

NOTE:  To make only the bean salad without the millet, make only 2/3 of the lemon dressing:  1/2 c. olive oil, 1 clove garlic, 1 t. salt, 1/4 c. lemon juice, 2 T. cumin, and 1/4 t. cinnamon.

Turkish Lentil Stew

This delicious recipe is from the book Sundays at Moosewood Restaurant.  The book highlights cuisine from various countries and cultures around the world and is so worth your attention! 

Ingredients:

1 c. dried French lentils

5 c. vegetable broth/stock

1 t. salt (or to taste)

1/4 c. olive oil

2 c. chopped onions

3 cloves garlic, peeled and minced

1/4 t. cayenne

2 bay leaves

1/2 c. bulghur

1/4 c. fresh parsley, chopped

1 15-oz. can petite diced tomatoes (or 2 c. chopped fresh tomatoes)

1/4 c. tomato paste

pinch dried rosemary

freshly-ground black pepper, to taste

2 c. stemmed, cleaned, and coarsely chopped fresh spinach

Method:

Rinse the lentils.  In a large saucepan, bring the lentils to a boil in the salted broth/stock.  Reduce the heat, cover, and simmer until tender (about 40 mins).

Meanwhile, heat the olive oil in a stock pot over medium heat.  Sauté the onions until transluscent. Add the garlic, cayenne, bay leaves, and bulghur.  Stir the mixture over the heat until the onions and bulghur are lightly browned.

Add the parsley and tomatoes to the stockpot with the onions and bulghur.  When the tomatoes begin to release their juices, stir in the tomato paste.

Pour the lentils and their stock into the pot with the tomatoes, and simmer for 15 minutes.  Add the rosemary and black pepper, to taste.  Remove the bay leaves.

Stir in the spinach to wilt, and serve warm.

Serves about 4 as a main dish.

Orzo with Cannellini Beans and Vegetables

This recipe is from a useful weeknight cookbook called Moosewood Restaurant Cooks at Home.  Most all of the recipes in this book are fast, easy, and vegetarian...necessary for today's busy cooks.

Ingredients:

2 quarts water

3 T. olive oil, separated

1 large onion, chopped (about 1.5 c.)

2 - 3 carrots, peeled and diced (about 2 c.)

1 bell pepper

2 garlic cloves

1 c. orzo

1 6-inch zucchini

2 T. fresh basil, chopped (The recipe calls for a mixture of 1 T. mint, 1 t. dill, 1/2 t. marjoram.  I had basil on hand, so that's what I used.)

14-oz. can artichoke hearts, drained and chopped

15-oz. can cannellini beans (or other white beans)

14.5-oz. can Italian-style stewed tomatoes

salt and freshly ground black pepper, to taste

Bring the water to a boil in a large covered saucepan.

While the water heats, heat 2 T. olive oil in a large skillet over medium-high heat.  Sauté the chopped onion and carrots in the hot oil.  In the meantime, seed and chop the bell pepper, and peel and mince the garlic.  Add the pepper and garlic to the onions and carrots and stir.

When the water boils, add the orzo and cook according to package directions.  When al dente, drain and stir in the remaining 1 T. olive oil.

With the orzo cooking, dice the zucchini and stir it into the skillet of vegetables.  Add the basil and artichoke hearts to the vegetables.  Gently stir in the beans and tomatoes.  Simmer for several minutes, stirring occasionally.

When the vegetables are hot, stir in the orzo, then season with salt and pepper.  If you final dish tastes bland, you probably need to add more salt.  I usually use around 1 t.

Serves 4.

Mediterranean Lentil Salad

Here's another easy, healthy, and filling dish from the cookbook Moosewood Restaurant Cooks at Home by the Moosewood Collective.  Make this in advance, and you have an easy lunch to take to work that won't require you to stand in line for the microwave.

Ingredients:
salad -
1 c. brown or green lentils (I like using the tiny black French lentils.)
4 c. water
2 bay leaves
1 t. fresh thyme or 1/2 t. dried thyme
2 garlic cloves, peeled
1/3 c. sun-dried tomatoes (not packed in oil), chopped
boiling water
1/2 c. diced celery
1/2 c. diced yellow bell pepper
1/4 c. minced red onion

dressing -
1/3 c. extra virgin olive oil
3 T. red wine vinegar
salt and freshly-ground black pepper

Method:
Rinse the lentils.  In a medium saucepan, bring the lentils, water, bay leaves, thyme, and garlic to a boil.  Reduce the heat, and simmer until the lentils are tender, about 20 minutes, stirring occasionally.

While the lentils simmer, cover the sun-dried tomatoes with boiling water in a heatproof bowl, soak for 2 minutes or until the tomatoes have softened but remain slightly chewy, and then drain.  Combine the tomatoes, celery, bell pepper, and onion in a large bowl.

In a separate bowl, whisk the dressing ingredients together.  (Alternatively, shake them together in a jar.)

Drain the lentils and discard the bay leaves.  Remove the garlic, mash it with a fork, and mix it back into the lentils.  Toss the lentils with the vegetables and dressing, and adjust the seasonings if necessary.  Serve immediately or chill to serve later.  Serves 4.

Serving Notes:  We served this with washed baby lettuces, Kalamata olives, tomatoes, and crackers for a refreshing, light meal.

Hearts of Palm Carnival

I'd never had hearts of palm, but my friend Natasha had been particularly exuberant about her love for them just before I saw this vegan recipe featuring them in the paper years ago.  The Commercial Appeal credited the The Sugar Mill Caribbean Cookbook by Jinx and Jefferson Morgan, but when Scott and I finally got around to trying this recipe last night it tasted more Mediterranean than Caribbean.  Either way it was guh-ood.  I think this would be a popular appetizer.  We literally ate it standing at the counter, leaning over the cutting board, glasses of chilled white wine on hand.  Hope you love it as much as we did!

Ingredients:

1/2 c. coarsley chopped Kalamata olives

3 coarsely chopped tomatoes

3 chopped green onions, white and green parts

1 - 2 jalapeno peppers, minced

1/4 c. extra virgin olive oil

salt and pepper, to taste

18 canned hearts of palm, cut in half vertically

loose-leaf lettuce

Method:

In a bowl, mix all ingredients except the hearts of plam and lettuce.   Arrange the lettuce on 6 salad plates, place hearts of palm in a fan shape in the center of the lettuce.  Mound the vegetables at the base of each fan and serve.  Serves 6.

NOTE:  We did not do this fancy presentation.  We just broke off pieces of warm pita bread, topped with a leaf of lettuce, then mounded on the vegetables.  This would work on toasted bread or crackers or whatever you like.  It was really delicious!

Vegetable Tagine

Here's another great recipe from Donna Klein's cookbook titled The Mediterranean Vegan Kitchen.  There's a lot of chopping, but that just means there are a lot of fresh vegetables in this dish which is ultimately a very good thing.  And it's colorful, which means it covers a lot of the nutrient spectrum.  Finally, it just tastes good, too!

Ingredients:

2 1/2 T. extra virgin olive oil, divided

1 large onion, chopped

2 cloves garlic, slivered

5 c. vegetable broth, divided

1 can chopped tomatoes, drained (I saved the juice from the can and used it as part of my vegetable broth.)

1 potato, peeled and cut into 1-inch chunks

salt and freshly ground black pepper, to taste

1 carrot, peeled and sliced into thin rounds

1 c. frozen green peas

6 oz. large green beans, trimmed and cut into 2-inch pieces

1 can chickpeas, rinsed and drained

1 bell pepper (any color will work, but yellow would look great since this color is otherwise missing from the dish), seeded and coarsely chopped

crushed red pepper flakes, to taste

2 c. instant couscous

3 T. chopped fresh parsley

juice from 1/2 of a juicy lemon

Method:

In a medium stockpot (not saucepan), heat 2 T. olive oil over medium heat.  Add the onion and sauté until softened and lightly golden, about 5 minutes.  Add the garlic, and sauté 1 - 2 minutes more.

Stir in 2 c. vegetable broth, tomatoes, potato, salt (I used about 3/4 t.), and pepper.  Turn heat up to high and bring to a boil.  Add the carrots and green beans and return to a boil.  Cover, reduce heat, and simmer for 10 minutes.

Add the frozen peas, chickpeas, bell pepper, and crushed red pepper flakes (if using).  Bring to a boil over medium-high heat.  Cover, reduce the heat, and simmer gently until all vegetables are tender (7 - 10 minutes).  Meanwhile, in a large saucepan, bring the remaining 3 c. vegetable broth to a boil.  stir in the couscous and remaining 1/2 T. olive oil.  Cover and remove from heat.  Let stand until all the broth is absorbed (about 7 minutes).  Uncover and fluff with a fork.  (Do a good job of the fluffing right away, because the longer the couscous sits unfluffed, the less fluffing you'll be able to do!)

Add the fresh parsley and lemon juice to the vegetables, stirring well to combine.  Season with additional salt and pepper as necessary.

Serve the vegetables over the hot couscous.  Makes 5 - 6 entrée servings.  I served mine with pita bread to keep with the Mediterranean theme.  Yum!

Lemony Asparagus Double-Cous

I used a recipe from Donna Klein's cookbook The Mediterranean Vegan Kitchen as the springboard for this one.  It turned out tasty, light, and perfect for spring.  I served it with steamed carrot coins and was really satisfied with the combination.  See what you think!



Ingredients:

1 1/2 T. extra-virgin olive oil

1/2 white onion, chopped

1 bunch asparagus, washed and woody ends removed

2 c. vegetable broth

chopped zest of one large lemon

juice of one large lemon

1 15-oz. can chickpeas, drained and rinsed

salt and freshly-ground pepper, to taste

1 1/2 c. instant couscous

Method:

Chop the asparagus into 1-inch pieces.

In a large skillet that has a well-fitting lid, heat the olive oil over medium heat.  Add the chopped onion and sauté 2 or 3 minutes.  Add the chopped asparagus and continue to sauté until the onion is transparent and the asparagus is tender-crisp (or to the texture you like).

Add the broth, lemon zest, lemon juice, chickpeas, salt (I usually start at 1 t. salt.  If your end result is on the bland side, you haven't used enough salt.), and pepper.  Bring to a boil over high heat.  Stir in the couscous, cover, and remove from heat.  Let stand until all the liquids are absorbed, about 7 minutes.

Uncover and fluff the couscous with a fork.  (Do not do a spotty job with the fluffing, because it will not easily fluff later, and you'll have clumpy couscous.)  Serve warm or at room temperature (or, heck, even cold if you like!).  Serves 4 as a main dish.

Hummus

There is a secret to making fantastic vegetarian sandwiches:  good bread and one exciting spread.  You need to have an exciting spread,  then just load on veggies to your heart's content.  Hummus is a spread that qualifies, and it can also be used as a dip for chips (corn, potato, pita, etc.) or crudités.

I'm going to share a recipe for hummus here that is based on the one in Mollie Katzen's classic vegetarian cookbook:  The Moosewood Cookbook.  Here's the 411:

2 - 3 cloves garlic, minced
2 cans garbanzo beans (also known as chickpeas or ceci beans), drained and rinsed
1/4 c. plus 2 T. tahini (Tahini is ground sesame seeds, like peanut butter is ground peanuts.)
2 juicy lemons, juiced and deseeded
1 t. salt
extra virgin olive oil

In a food processor, combine garlic, garbanzo beans, tahini, lemon juice, and salt.  Process until you have a nice texture (determine if you like it chunkier or smoother, and go to that point).  If the hummus is too thick, drizzle olive oil into the mixture with the motor running until it has thinned to your liking.  Serve the hummus as a dip with more olive oil and paprika on top, or spread it on a sandwich and sprinkle on paprika to taste.  YUM!

Hummus is often served with Middle Eastern mezzas along with things like dolmas, baba ghanoush, and tabouleh.  It's healthy and delicious!