Rainbow Salad

29 Jun

Toss a Rainbow Salad for a complete & crunchy no-cook meal in this hot summer weather.   Experiment w/ beans, grains, veggies, & marinades.  Tantalize your senses!

Yummy & Colorful & Nutritious!  It’s beans, it’s grains, it’s veggies and dressing… a complete all-in-one meal of marinated salad.  Great for lunches, even dinners, during those warm summer evenings.  No cooking needed!  Fresh ingredients that you may already have on hand.

Ingredient  Substitute Prepare Measure
Black Beans Kidney beans or white beans Canned, drained 1 can
Corn Garbanzo beans Frozen or canned, drained 1 cup or
1 can
Peas Lima beans Frozen (canned is too mushy) 1 cup
Tomatoes Red peppers Chopped ½ cup
Cucumbers Asparagus, broccoli, zucchini Chopped into bite-size cubes ½ cup
Onions, purple or green Celery Chopped ½ cup
Bell peppers Chili peppers Chopped ½ cup
Olives, small black whole Artichoke hearts or marinated veggies Canned, drained 1 can
Brown Rice Orzo, quinoa, millet, faro, spelt, barley, bulgar, kasha, couscous, (see Grains & Pasta below) Cooked, drained, chilled 2 cups
Cashews Pistachios, almonds, walnuts OPTIONAL ½ cup
Dried fruit Raisins, craisins, currants OPTIONAL ½ cup
Vinaigrette or Italian dressing See below for homemade OR use bottled salad dressing   1 ¼ cups

Mix all ingredients and toss together.  Refrigerate to marinate salad before serving.  Makes a large salad, great for sharing at a picnic or pot luck.

  

Dressing – Spicy Ethnic Flavorings

Oil (2 parts), Vinegar (1 part), dash of sugar, salt, & pepper, plus the following:

  • Mexican = cilantro, lime, chili powder, cumin; top salad with sliced avocados
  • Asian = ginger, lemongrass, bean sprouts; top salad with crunchy noodles
  • Asian Spicy = mix peanut butter & curry powder, toss salad with cooked noodles (chopped)
  • Italian = pine nuts, basil, lemon, pepper; can use bowtie pasta instead of grains
  • American = parsley, lemon, oregano; top salad with sliced hard-boiled eggs
  • Middle Eastern = mint, lemon; top salad with a dollop of plain yogurt

  

Grains & Pastas:

  • ORZO is rice-shaped pasta, made of hard wheat semolina.  Also comes in whole wheat variety.
  • BULGAR – nutty-flavored grain makes a quick, delicious pilaf; Use 2 parts boiling water or broth to 1 part grain. Cook 12 min.
  • COUSCOUS – fastest grain to cook. Combine 1 part couscous with 1 1/2 parts boiling water. Cover and let stand 5 min.
  • KASHA (Buckwheat kernels)- Toast lightly in a pan until golden, about 2 min. Add 2 parts water to 1 part kasha. Simmer 10-12 min.
  • QUINOA – has highest protein content of any grain. Toast, then cook as for kasha.

Experiment and try a different combination every time!  Experience the ethinic flavors to the fullest.  What’s your custom recipe?

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: