THE CHINA STUDY QUICK & EASY COOKBOOK (15 page)

1 15-ounce can beans (black, pinto, navy, red, or white kidney), drained and rinsed

2 cups cooked grains

½ bunch (about 6) green onions, sliced

1 medium red bell pepper (green or poblano will also work)

4–5 tablespoons lemon or lime juice or All-Purpose Vinaigrette (
p. 44
)

1 cup chopped fresh herbs (basil, cilantro, tarragon, mint, or a combination of any of these)

sea salt and black pepper to taste

1.
Combine everything in a bowl and mix well.

2.
To serve, divide the salad among four plates. Store refrigerated in an airtight container for up to 4 days.

MAKE IT EASY

•
Keep canned beans and cooked brown rice on hand and you can have a meal ready in minutes. I like brown rice but if I forgot to cook it on Sunday, or if I ran out, then quick-cooking grains like quinoa or millet will work just fine.

•
For a little kick, add in: 1 seeded and finely diced jalapeno pepper and/or 1 tablespoon toasted ground cumin.

MAKES 4 SERVINGS    

Many versions of this salad call for up to ½ cup olive oil to make the dressing. My version has all the flavor of those fat-laden salads without the oil.

½ cup sun-dried tomato halves (not packed in oil)

3 tablespoons red wine vinegar

2 15-ounce cans garbanzo beans (chickpeas), drained and rinsed

1 15-ounce can artichoke hearts in brine, quartered

1 medium red onion, diced

1 cup fresh basil leaves, chopped

2 tablespoons toasted pine nuts (optional)

sea salt and black pepper to taste

4 cups arugula or other greens

1.
Add the sun-dried tomato halves to a small saucepan and add water to cover.

2.
Bring the pan to a simmer and cook the sun-dried tomatoes until tender, about 10 minutes.

3.
Add the tomatoes to a blender with ½ cup of the cooking water and process until smooth. Add more water if necessary to get a creamy texture. Discard any unused water.

4.
Add the mixture to a bowl and add the red wine vinegar, garbanzo beans, artichoke hearts, red onion, basil, and pine nuts.

5.
Season with salt and pepper to taste.

6.
Divide the arugula among four plates and spoon the chickpea salad evenly over the greens.

MAKE IT EASY

Look for sun-dried tomatoes that are not packed in oil. I buy them in the bulk section of my food co-op fully dried. You’ll also find them vacuum packed. If your grocer doesn’t carry them you can find them online at many natural foods retailers. Alternatively, you can make this recipe with fresh tomatoes, or canned: you will need about 1 cup diced, plus an extra tablespoon of red wine vinegar.

MAKES 6 SERVINGS    

This is one of my favorite meals, especially when I don’t want to turn the stove on or when I’m going on a road trip and want to make sure I have something healthy to eat with me. I always keep the Basic Mayonnaise recipe on hand so I can have quick, flavorful foods like this around. I eat this salad in pita bread with sprouts or on toast with a tomato slice.

1 15-ounce can garbanzo beans (chickpeas), drained, rinsed, and lightly mashed

1 carrot, grated

½ cup Basic Mayonnaise (
p. 53
)

¼ cup chopped fresh cilantro

¼ cup toasted cashews

4 green onions, sliced

2 teaspoons low-sodium soy sauce or tamari

1 teaspoon grated ginger

1.
Add everything to a bowl and mix well.

MAKES 7 SERVINGS    

This is my mock tuna salad for grown-ups—although I have served it to kids who like this version too. I eat it with rice crackers or on a whole wheat bun with sprouts or lettuce.

2 15-ounce cans garbanzo beans (chickpeas), drained, rinsed, and lightly mashed

1 cup Basic Mayonnaise (
p. 53
)

½ cup toasted slivered almonds (optional)

½ cup dill pickle relish

¼ cup capers, drained (optional)

1 tablespoon fresh chopped dill

sea salt and black pepper to taste

1.
Combine everything in a large bowl and mix well. Store refrigerated in an airtight container for up to 4 days.

MAKES 7 SERVINGS