Rice, Grains & Risotto
BROWN RICE AND STIR-FRIED VEGETABLE BOWL
Hands-on: 20 minutes Total: 55 minutes Serves 4
This one-bowl meal is the perfect weeknight stir-fry. There’s enough sauce to coat the crispy tofu and crisp-tender vegetables with extra to soak into the rice.
6 cups water
1 cup uncooked brown rice
3 tablespoons toasted sesame oil
8 ounces extra-firm tofu, drained, cut into ½-inch cubes, patted dry
8 ounces cremini mushrooms, halved
1 red bell pepper (about 6 ounces), thinly sliced (about 1½ cups)
1½ cups fresh broccoli florets (about 3¼ ounces)
5 garlic cloves, thinly sliced
¾ cup unsalted vegetable stock
1 tablespoon cornstarch
1½ teaspoons light brown sugar
3 tablespoons lower-sodium soy sauce
¼ cup unsalted roasted peanuts, roughly chopped
1. Bring 6 cups water to a boil in a medium saucepan over high heat. Add the rice, reduce the heat to medium-low, and simmer 45 minutes or until cooked through. Remove from the heat. Drain any remaining liquid; cover to keep warm.
2. Heat a large skillet over high heat. Add 1½ tablespoons of the sesame oil to the pan; swirl to coat. Add the tofu, and cook, stirring often, 4 minutes or until browned on all sides. Remove from the pan. Add the remaining 1½ tablespoons oil to the pan; swirl to coat. Add the mushrooms to the pan; cook, stirring constantly, 4 minutes. Add the bell pepper, broccoli, and garlic; cook, stirring constantly, 3 minutes. Whisk together the stock, cornstarch, and brown sugar until smooth. Add the stock mixture and soy sauce to pan. Cook, stirring constantly, 1 minute or until thickened. Stir in the tofu. Place the rice into each of 4 bowls. Top with the tofu mixture, and sprinkle with the peanuts.
(Serving Size: ¾ cup rice, 1 cup tofu mixture, 1 tablespoon peanuts): CALORIES 428; FAT 19.3g (sat 2.9g, mono 7.7g, poly 7.5g); PROTEIN 15g; CARB 51g; FIBER 5g; SUGARS 5g (est. added sugars 2g); CHOL 0mg; IRON 2mg; SODIUM 507mg; CALCIUM 99mg
SUMMER VEGGIE RICE BOWL
Hands-on: 12 minutes Total: 1 hour, 15 minutes Serves 4
Fresh tomatoes, zucchini, basil, and toasted pine nuts bring this rice salad to life. Serve it with roasted fresh green beans on the side.
1⅓ cups cooked brown rice, cooled to room temperature
1 cup frozen shelled edamame (green soybeans), thawed
1 cup grape tomatoes, halved
½ cup torn fresh basil
¼ cup pine nuts, toasted
2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
3 tablespoons olive oil
2 cups chopped zucchini
½ ounce vegetarian Parmesan cheese, shaved (about 2 tablespoons)
Basil leaves (optional)
Combine the first 9 ingredients in a large bowl, and toss until well blended. Heat a medium skillet over medium-high heat. Add 1 tablespoon of the olive oil to the pan; swirl to coat. Add the zucchini; sauté 4 minutes, stirring occasionally. Add the zucchini and the remaining 2 tablespoons oil to the rice mixture; toss. Top with the cheese. Garnish with basil leaves, if desired.
(Serving Size: about 1 cup): CALORIES 305; FAT 19.1g (sat 2.5g, mono 9.5g, poly 4.3g); PROTEIN 10g; CARB 25g; FIBER 5g; SUGARS 4g (est. added sugars 0g); CHOL 3mg; IRON 2mg; SODIUM 539mg; CALCIUM 111mg
Creating a Great Bowl is all about mixing flavors and textures. Start with a base of hearty whole grains—they add volume and fiber and will absorb the sauces and seasonings you add in. Then, pile on a mix of beans and vegetables, which can change with the seasons or with your cravings. Vary the sauces and seasonings you add (this can include vinaigrettes, relishes, and pickles) to keep the flavors fresh, and then top it with nuts or seeds for some added crunch.
BROWN RICE BOWL WITH MISO, POACHED EGG, AND KALE-RADISH SLAW
Hands-on: 20 minutes Total: 20 minutes Serves 4
Nutrient-rich kale has a mild flavor and becomes tender very quickly, making it a snap to add to speedy meals like this one.
8 teaspoons rice wine vinegar
2 tablespoons white miso paste
¼ cup plus 5 teaspoons water
4 teaspoons toasted sesame oil
2 teaspoons lower-sodium soy sauce
2 teaspoons brown sugar
3 cups trimmed and thinly sliced Lacinato kale
2 cups thinly sliced radishes
¼ cup thinly sliced green onions
2 teaspoons butter
2 teaspoons minced fresh garlic
2 (8.8-ounce) packages precooked brown rice
4 large eggs
2 teaspoons toasted sesame seeds
1. Combine 2 teaspoons of the vinegar, miso, and 5 teaspoons of the water in a small bowl, stirring with a whisk.
2. Combine the remaining 2 tablespoons vinegar, 2 teaspoons of the oil, soy sauce, and sugar in a large bowl. Add the kale, radishes, and green onions to the bowl; toss to coat.
3. Heat a large nonstick skillet over medium-high heat. Add the butter and the remaining 2 teaspoons oil to the pan; swirl to coat. Add the garlic; sauté 30 seconds. Add the rice; sauté 5 minutes or until lightly browned. Stir in the kale mixture; remove the pan from the heat. Remove the kale mixture from the pan; keep warm. Wipe the pan with paper towels.
4. Return the pan to medium-high heat. Gently break the eggs into the pan. Pour the remaining ¼ cup water around the eggs; cover and cook 3 minutes or until the desired degree of doneness. Place the kale mixture in each of 4 shallow bowls. Top with the eggs and miso mixture. Sprinkle with the sesame seeds.
(Serving Size: about 1¼ cups kale mixture, 1 egg, about 1 tablespoon miso mixture, and ½ teaspoon sesame seeds): CALORIES 370; FAT 15g (sat 3.6g, mono 4.4g, poly 3.4g); PROTEIN 15g; CARB 49g; FIBER 7g; SUGARS 5g (est. added sugars 2g); CHOL 191mg; IRON 4mg; SODIUM 490mg; CALCIUM 123mg
WARM BROWN RICE AND CHICKPEA SALAD WITH CHERRIES AND GOAT CHEESE
Hands-on: 10 minutes Total: 10 minutes Serves 4
Fresh cherries add a meaty bite and tart-sweet flavor to this salad. If you can’t find fresh cherries, add 2 tablespoons boiling water to ¼ cup unsweetened dried cherries, and let them stand for 10 minutes. Then, just drain and chop them.
1 (8.8-ounce) package precooked brown rice (such as Uncle Ben’s)
¼ cup chopped green onions
¼ cup chopped fresh basil
3 tablespoons extra-virgin olive oil
2 tablespoons white balsamic vinegar
½ teaspoon salt
¼ teaspoon freshly ground black pepper
32 cherries, pitted and quartered
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 ounces goat cheese, crumbled (about ½ cup)
Heat the rice according to the package directions. Place the rice in a medium bowl. Stir in the onions and the next 7 ingredients (through chickpeas). Sprinkle evenly with the goat cheese.
(Serving Size: 1 cup): CALORIES 348; FAT 16.4g (sat 4.4g, mono 8.4g, poly 1.2g); PROTEIN 10g; CARB 43g; FIBER 6g; SUGARS 11g (est. added sugars 0g); CHOL 11mg; IRON 2mg; SODIUM 394mg; CALCIUM 102mg
Precooked Brown Rice is an easy— and fast—way to work more whole grains into your meals. Traditional brown rice can take up to an hour to cook, but precooked brown rice takes just a couple minutes to warm before serving or combining with other ingredients.
SOUTHWEST BROWN-RICE SKILLET DINNER 
Hands-on: 25 minutes Total: 1 hour, 10 minutes Serves 4
This boldly flavored bowl is hearty and filling. It gets some smokiness from the ancho chile powder and acidity from the tomatillos. Serve with tortilla chips.
2 tablespoons olive oil
2 cups chopped yellow onion (about 1 large onion)
2 poblano chiles, chopped (about 1½ cups)
2 teaspoons ground cumin
1 teaspoon ancho chile powder
¾ teaspoon kosher salt
3½ cups unsalted vegetable stock
3 medium tomatillos, chopped (about 2 cups)
¾ cup uncooked brown rice
1 (15.5-ounce) can no-salt-added black beans, rinsed and drained
1 cup diced tomato (about 1 medium tomato)
⅓ cup chopped fresh cilantro
1. Preheat the oven to 400°F.
2. Heat a 10-inch cast-iron or other ovenproof skillet over high heat. Add the oil to the pan; swirl to coat. Add the onion and poblanos; cook, stirring occasionally, 6 minutes or until softened and lightly charred. Add the cumin, chile powder, and salt; cook, stirring constantly, 1 minute. Add the stock and tomatillos; bring to a boil, stirring occasionally. Add the rice and beans; return to a boil, and cook, stirring occasionally, 3 minutes.
3. Transfer the pan to the oven, and bake at 400°F for 50 minutes or until the rice is tender. (Some liquid will remain.) Top with the tomato and cilantro.
(Serving Size: about 2 cups): CALORIES 390; FAT 8.3g (sat 1.2g, mono 5.4g, poly 1.2g); PROTEIN 13g; CARB 66g; FIBER 13g; SUGARS 6g (est. added sugars 0g); CHOL 0mg; IRON 4mg; SODIUM 730mg; CALCIUM 99mg
CRISPY CAULIFLOWER, MUSHROOMS, AND HAZELNUTS OVER POLENTA
Hands-on: 1 hour, 10 minutes Total: 1 hour, 10 minutes Serves 4
Use a Microplane grater to get fine shreds of Parmesan that melt evenly into the polenta. Stone-ground polenta will be a little coarser compared to instant varieties, which have a smooth texture.
1 cup plus 2 teaspoons water
¾ cup plus 2 tablespoons unsalted vegetable stock
½ cup 2% reduced-fat milk
½ teaspoon kosher salt
½ cup stone-ground polenta
2 teaspoons unsalted butter
¼ teaspoon freshly ground black pepper
1½ ounces vegetarian Parmesan cheese, finely grated (about 6 tablespoons)
Cooking spray
1 teaspoon grated lemon rind
½ teaspoon onion powder
¼ teaspoon ground red pepper
1 large egg, lightly beaten
5 cups (1-inch) cauliflower florets
2 tablespoons chopped fresh flat-leaf parsley
1½ tablespoons fresh lemon juice
2 teaspoons olive oil
2 cups shiitake mushroom caps, quartered
1 tablespoon white wine vinegar
2 tablespoons chopped hazelnuts, toasted
1. Bring 1 cup of the water, ¾ cup of the stock, 6 tablespoons of the milk, and ¼ teaspoon of the salt to a boil in a large saucepan. Reduce the heat to medium-low; stir in the polenta. Cook 20 minutes or until thick, stirring frequently. Stir in the remaining 2 tablespoons milk, butter, black pepper, and 2 tablespoons of the Parmesan cheese; keep warm.
2. Preheat the oven to 450°F.
3. Coat a jelly-roll pan with cooking spray. Combine the remaining Parmesan, rind, onion powder, and ground red pepper in a dish. Combine the remaining 2 teaspoons water and egg in a dish. Dip the cauliflower in the egg mixture; dredge in the Parmesan mixture. Arrange the cauliflower on the prepared pan; coat with cooking spray. Bake at 450°F for 15 minutes, stirring after 6 minutes. Place the cauliflower, parsley, juice, and remaining ¼ teaspoon salt in a bowl; toss.
4. Heat a large skillet over medium heat. Add the oil to the pan; swirl to coat. Add the mushrooms; sauté 7 minutes. Add the remaining 2 tablespoons stock and vinegar to the pan; cook 2 minutes. Place the polenta in each of 4 bowls; top with the cauliflower mixture, mushroom mixture, and hazelnuts.
(Serving Size: ½ cup polenta, 1 cup cauliflower mixture, ¼ cup mushroom mixture, and ½ tablespoon hazelnuts): CALORIES 266; FAT 11.6g (sat 4.2g, mono 4.5g, poly 1g); PROTEIN 13g; CARB 30g; FIBER 6g; SUGARS 5g (est. added sugars 0g); CHOL 64mg; IRON 2mg; SODIUM 467mg; CALCIUM 217mg
ASIAN STIR-FRY QUINOA BOWL
Hands-on: 28 minutes Total: 28 minutes Serves 4
This quinoa bowl is brimming with fresh veggies and tofu, making it a healthy replacement for the days you just can’t kick the craving for takeout.
8 ounces extra-firm tofu
2 tablespoons toasted sesame oil
1 cup (1-inch) slices green onions
1 tablespoon minced peeled fresh ginger
5 ounces thinly sliced shiitake mushroom caps
5 garlic cloves, thinly sliced
1 red bell pepper, thinly sliced
3 tablespoons lower-sodium soy sauce
2 tablespoons rice vinegar
¼ teaspoon kosher salt
2 cups cooked quinoa
2 cups thinly sliced napa cabbage
¼ cup chopped fresh cilantro
½ teaspoon sugar
1. Arrange the tofu on several layers of heavy-duty paper towels. Cover with additional paper towels; let stand 15 minutes. Cut into ½-inch-thick cubes.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon of the oil to the pan; swirl to coat. Add the tofu; sauté 4 minutes or until browned. Place the tofu in a bowl. Return the pan to medium-high heat. Add the remaining 1 tablespoon oil to the pan. Add the onions and the next 4 ingredients (through bell pepper); stir-fry 4 minutes or just until tender. Add 2 tablespoons of the soy sauce, 1 tablespoon of the vinegar, and salt; cook 30 seconds. Add the mushroom mixture to the tofu.
3. Stir in the remaining 1 tablespoon soy sauce, remaining 1 tablespoon vinegar, quinoa, cabbage, cilantro, and sugar. Toss well to combine.
(Serving Size: 1¼ cups): CALORIES 283; FAT 12.5g (sat 1.7g, mono 3.7g, poly 5.1g); PROTEIN 12g; CARB 32g; FIBER 5g; SUGARS 5g (est. added sugars 1g); CHOL 0mg; IRON 3mg; SODIUM 540mg; CALCIUM 99mg
Cooking Quinoa
1. You’ll need to rinse quinoa thoroughly before cooking to remove the protective coating called saponin. If you don’t rinse quinoa well, it can taste bitter. Often packages don’t specify if the quinoa has been rinsed. If not, just rinse it. It won’t affect the quinoa or the cooking process.
2. Quinoa cooks more like rice than pasta, which means it’s essential to add the right amount of water. Use a ratio of 1 cup of uncooked quinoa to 1¼ cups of water. Bring it to a boil, cover, reduce the heat, and simmer for 12 to 14 minutes or until the liquid is absorbed and the quinoa is tender.
3. You’ll know the quinoa is ready when it appears as if each grain has “popped” open. Remove the pan from the heat and fluff the quinoa with a fork. This amount will yield about 3 cups of cooked quinoa.
SPICED QUINOA BOWL WITH ROASTED FALL VEGETABLES
Hands-on: 15 minutes Total: 55 minutes Serves 4
Quinoa recipes are everywhere these days, but this is an interesting new way to eat it with a wonderfully unexpected combination of big, bold flavors. The quinoa gets cooked with a bit of wine and spices to perk it up.
2 cups water
½ cup dry white wine
2 cups uncooked quinoa
½ teaspoon dry mustard
¼ teaspoon ground allspice
¼ teaspoon ground ginger
1¼ teaspoons kosher salt
1 medium-sized sweet potato (about 12 ounces), cubed (about 2½ cups)
2 parsnips (about 8 ounces), peeled and cut diagonally into 2-inch pieces
2 carrots (about 5 ounces), peeled and cut diagonally into 2-inch pieces
2 tablespoons olive oil
¾ teaspoon freshly ground black pepper
½ cup chopped fresh dill
Cooking spray
1 Winesap or Honeycrisp apple (about 8 ounces), cut into 12 wedges
¼ cup light sour cream
1. Preheat the oven to 400°F.
2. Bring 2 cups water and the wine to a boil over high heat in a medium saucepan. Add the quinoa, dry mustard, allspice, ginger, and ¾ teaspoon of the salt. Return to a boil; cover and reduce the heat to medium-low. Simmer until the quinoa is tender and the liquid is absorbed, about 15 minutes. Keep warm.
3. Toss together the sweet potato, parsnips, carrots, oil, pepper, ¼ cup of the dill, and the remaining ½ teaspoon salt in a large bowl. Arrange the sweet potato mixture on a rimmed baking sheet coated with cooking spray. Bake at 400°F for 15 minutes. Stir in the apple wedges; bake for 20 minutes or until the vegetables are tender and lightly caramelized.
4. Place the quinoa mixture into each of 4 bowls; top evenly with the sweet potato mixture, sour cream, and remaining ¼ cup dill.
(Serving Size: 1 cup quinoa, 1 cup sweet potato mixture, 1 tablespoon dill, 1 tablespoon sour cream): CALORIES 533; FAT 14g (sat 2.6g, mono 6.9g, poly 3.6g); PROTEIN 15g; CARB 88g; FIBER 12g; SUGARS 17g (est. added sugars 0g); CHOL 5mg; IRON 5mg; SODIUM 678mg; CALCIUM 118mg
KALE, QUINOA, AND CHERRY SALAD
Hands-on: 10 minutes Total: 10 minutes Serves 6
You can use leftover quinoa-rice blend to make fried rice or stir it into soups or stews.
3 tablespoons extra-virgin olive oil
3 tablespoons cider vinegar
1 tablespoon honey
2 teaspoons Dijon mustard
¼ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
1½ (6-ounce) packages baby kale
1½ (8.5-ounce) packages precooked quinoa and brown rice blend (such as Seeds of Change)
¾ cup fresh sweet cherries, pitted and halved
⅔ cup chopped fresh flat-leaf parsley
⅓ cup thinly sliced shallots
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 ounces goat cheese, crumbled (about ½ cup)
Combine the first 6 ingredients in a medium bowl. Combine 1½ tablespoons of the oil mixture and the kale. Place the kale mixture on a platter. Stir the quinoa blend, cherries, parsley, shallots, and chickpeas into the remaining oil mixture. Top the kale mixture with the quinoa mixture and the cheese.
(Serving Size: about ⅔ cup kale mixture, ⅔ cup quinoa mixture, and about 1 tablespoon cheese): CALORIES 296; FAT 11.8g (sat 3.2g, mono 5.6g, poly 0.9g); PROTEIN 9g; CARB 40g; FIBER 5g; SUGARS 7g (est. added sugars 3g); CHOL 7mg; IRON 3mg; SODIUM 369mg; CALCIUM 135mg
SPINACH-QUINOA CAKES WITH BELL PEPPER RELISH
Hands-on: 50 minutes Total: 1 hour, 10 minutes Serves 4
The quinoa mixture is very moist but will firm up beautifully in the oven. Press firmly when shaping the cakes, and be careful when transferring them to the hot baking sheet. Place them directly on the pan for crispier cakes, or use parchment paper for quicker cleanup.
Relish
2 red bell peppers, halved and seeded
2 tablespoons chopped fresh flat-leaf parsley
1 teaspoon balsamic vinegar
⅛ teaspoon kosher salt
⅛ teaspoon ground red pepper
Cakes
1½ teaspoons canola oil
1 cup chopped onion
¾ cup uncooked quinoa
1 tablespoon minced fresh garlic
1⅓ cups organic vegetable broth
2 cups spinach leaves, coarsely chopped
2 ounces goat cheese, crumbled (about ½ cup)
½ cup whole-wheat panko (Japanese breadcrumbs)
⅜ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 large eggs, lightly beaten
Cooking spray
1. Preheat the broiler to high.
2. Make the relish: Arrange the bell peppers, skin side up, on a foil-lined baking sheet. Broil 10 minutes or until charred. Remove the pan from the oven; wrap the peppers in foil. Let stand 10 minutes. Peel and finely chop. Combine the peppers, parsley, vinegar, ⅛ teaspoon salt, and ground red pepper.
3. Make the cakes: Heat a large saucepan over medium-high heat. Add the oil to the pan; swirl to coat. Add the onion; cook 4 minutes or just until tender, stirring frequently. Add the quinoa; cook 4 minutes or until toasted and lightly browned, stirring occasionally. Add the garlic; cook 30 seconds. Add the broth; bring to a boil. Cover and simmer 17 minutes or until the liquid is fully absorbed. Stir in the chopped spinach. Spread the hot quinoa mixture in a single layer on a baking sheet; cool 10 minutes.
4. Place a baking sheet in the oven. Reduce the oven temperature to 375°F.
5. Combine the quinoa mixture, cheese, panko, ⅜ teaspoon salt, black pepper, and eggs in a bowl, and toss well to combine. Let the mixture stand 5 minutes. Shape into 4 (4-inch) cakes.
6. Remove the preheated baking sheet from the oven; coat the pan with cooking spray. Place the cakes on the pan, and return to the oven. Bake at 375°F for 10 minutes on each side or until lightly browned and thoroughly heated. Top with the bell pepper relish.
(Serving Size: 1 quinoa cake and ¼ cup relish): CALORIES 299; FAT 9.9g (sat 3.3g, mono 3.2g, poly 2.2g); PROTEIN 14g; CARB 39g; FIBER 6g; SUGARS 7g (est. added sugars 0g); CHOL 100mg; IRON 4mg; SODIUM 543mg; CALCIUM 87mg
QUINOA-STUFFED HEIRLOOM TOMATOES WITH ROMESCO
Hands-on: 60 minutes Total: 1 hour, 30 minutes Serves 4
You can make the quick and easy pepper sauce ahead; refrigerate it in an airtight container for up to 4 days.
Romesco
1 cup bottled roasted red bell peppers, rinsed and drained (about 5 ounces)
¼ cup unsalted dry-roasted almonds
1 tablespoon olive oil
1½ teaspoons red wine vinegar
1 teaspoon minced fresh garlic
⅛ teaspoon kosher salt
⅛ teaspoon ground red pepper
⅛ teaspoon freshly ground black pepper
Filling
1 tablespoon olive oil
¼ cup thinly sliced onion
1 teaspoon minced fresh garlic
1 teaspoon minced peeled fresh ginger
¾ cup uncooked quinoa
1¾ cups organic vegetable broth
⅜ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
3 tablespoons chopped fresh Italian parsley
2 tablespoons chopped fresh dill
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed, drained, and coarsely chopped
8 medium heirloom tomatoes
1. Make the romesco: Place the first 8 ingredients in a blender or food processor; process until smooth.
2. Make the filling: Heat a medium saucepan over medium-high heat. Add 1 tablespoon oil to the pan; swirl to coat. Add the onion; sauté 4 minutes or until the onion begins to brown. Add 1 teaspoon garlic and ginger; sauté 30 seconds, stirring constantly. Stir in the quinoa; cook 1 minute, stirring constantly. Add the broth, ⅜ teaspoon salt, and ¼ teaspoon black pepper; bring to a boil. Cover and simmer 20 minutes or until the quinoa is tender and the liquid is absorbed.
3. Combine the quinoa mixture, parsley, dill, and chickpeas in a bowl. Cut the tops off the tomatoes; set aside. Carefully scoop out the tomato pulp, leaving the shells intact; discard the pulp. Divide the quinoa mixture evenly among the tomato shells; replace the tomato tops. Spoon the romesco sauce on top of the stuffed tomatoes.
(Serving Size: 2 stuffed tomatoes and about ¼ cup sauce): CALORIES 387; FAT 15.4g (sat 1.7g, mono 8.7g, poly 3.8g); PROTEIN 14g; CARB 52g; FIBER 11g; SUGARS 10g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 614mg; CALCIUM 102mg
FARRO SALAD WITH ROASTED BEETS, WATERCRESS, AND POPPY SEED DRESSING
Hands-on: 15 minutes Total: 1 hour, 45 minutes Serves 4
Farro is a wonderful base for this salad, but you can also substitute wheat berries or spelt. You’ll need to cook them a little longer than the farro.
2 bunches small beets, trimmed
⅔ cup uncooked farro
3 cups water
¾ teaspoon kosher salt
3 cups trimmed watercress
½ cup thinly sliced red onion
2 ounces goat cheese, crumbled (about ½ cup)
2 tablespoons cider vinegar
2 tablespoons toasted walnut oil
2 tablespoons reduced-fat sour cream
1½ teaspoons poppy seeds
2 teaspoons honey
½ teaspoon freshly ground black pepper
2 garlic cloves, crushed
1. Preheat the oven to 375°F.
2. Wrap the beets in foil. Bake at 375°F for 1 hour and 30 mintues or until tender. Cool; peel and thinly slice.
3. While the beets roast, place the farro and 3 cups water in a medium saucepan; bring to a boil. Reduce the heat, and simmer 25 minutes or until the farro is tender. Drain and cool. Stir in ½ teaspoon of the salt.
4. Arrange 1½ cups of the watercress on a serving platter; top with half of the farro, ¼ cup of the onion, and half of the sliced beets. Repeat the layers with the remaining 1½ cups watercress, remaining farro, remaining ¼ cup onion, and remaining beets. Sprinkle the top with the cheese.
5. Combine the remaining ¼ teaspoon salt, vinegar, and remaining ingredients; stir well with a whisk. Place the salad on each of 4 plates. Drizzle the vinegar mixture over the salads.
(Serving Size: about 1¾ cups salad and about 3 tablespoons dressing): CALORIES 382; FAT 13.8g (sat 4.2g, mono 2.9g, poly 4.9g); PROTEIN 13g; CARB 53g; FIBER 12g; SUGARS 19g (est. added sugars 3g); CHOL 14mg; IRON 4mg; SODIUM 629mg; CALCIUM 153mg
Beets have a rich-hued flesh that’s earthy yet sweet, dense yet tender. The beet greens, when fresh, are crisp-tender, bittersweet, and a little peppery, and they’re also a great indicator of the root’s freshness. If the greens are vibrant and healthy, you know the beet has been freshly picked. But it’s best to cut the greens off after buying and refrigerate them separately since the greens pull moisture from the roots. The greens will also wilt within a few days, so use them quickly.
FARRO SALAD WITH CHERRY TOMATOES, ONIONS, AND ALMONDS
Hands-on: 10 minutes Total: 38 minutes Serves 4
This whole-grain salad is ideal for summer when cucumbers and tomatoes are in season. Plus, you can make it ahead and serve it chilled or at room temperature.
9 ounces uncooked pearled farro
1½ cups halved cucumber, sliced into half moons
1½ cups halved cherry tomatoes
½ cup vertically sliced red onion
½ cup chopped fresh flat-leaf parsley
¼ cup Multipurpose Vinaigrette
1 tablespoon mascarpone cheese
¼ cup lightly salted, smoked almonds, chopped
1. Cook the farro according to the package directions, omitting the salt; drain in a colander. Rinse with cold water for 30 seconds; drain. Cool to room temperature.
2. Combine the cooked farro, cucumber, tomatoes, onion, and parsley in a large bowl.
3. Combine the vinaigrette and mascarpone in a bowl, stirring with a whisk. Pour over the farro mixture, tossing to combine. Top with the almonds.
(Serving Size: 1½ cups): CALORIES 375; FAT 16.7g (sat 3.3g, mono 7.7g, poly 1.8g); PROTEIN 12g; CARB 48g; FIBER 8g; SUGARS 3g (est. added sugars 0g); CHOL 9mg; IRON 3mg; SODIUM 217mg; CALCIUM 67mg
MULTIPURPOSE VINAIGRETTE
Hands-on: 10 minutes Total: 10 minutes Serves 8
3 tablespoons red wine vinegar
2 tablespoons finely chopped shallots
2 teaspoons chopped thyme leaves
1½ teaspoons Dijon mustard
½ teaspoon light agave nectar
½ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
2 garlic cloves, minced
¼ cup extra-virgin olive oil
Combine the first 8 ingredients in a small bowl, stirring with a whisk. Slowly drizzle the olive oil into the vinegar mixture, stirring constantly with a whisk.
(Serving Size: 1 tablespoon): CALORIES 69; FAT 6.7g (sat 0.9g, mono 4.9g, poly 0.7g); PROTEIN 0g; CARB 2g; FIBER 0g; SUGARS 1g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 144mg; CALCIUM 4mg
“FARROTTO” WITH BUTTERNUT, GRUYÈRE, AND HAZELNUTS
Hands-on: 50 minutes Total: 1 hour, 20 minutes Serves 4
Cubes of butternut squash hold their shape and bite, and stand out wonderfully against the farro background in this dish. Grated Gruyère cheese and chopped hazelnuts add the perfect touch of fat and salt at the end.
1 tablespoon olive oil
1½ cups thinly sliced leek (about 1 large)
1 cup uncooked farro
1 garlic clove, minced
½ cup white wine
4 cups water
4 cups (½-inch) cubed peeled butternut squash
1 tablespoon chopped fresh sage
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 ounces vegetarian Gruyère cheese, grated (about ½ cup)
½ cup chopped hazelnuts, toasted
1. Heat a Dutch oven over medium-high heat. Add the oil to the pan; swirl to coat. Add the leek; sauté 5 minutes or until tender, stirring frequently. Add the farro and garlic; cook for 1 minute, stirring constantly. Stir in the wine; cook 1 minute or until the wine evaporates.
2. Add 1 cup of the water to the pan; cook 8 minutes or until the liquid is nearly absorbed, stirring frequently. Add 2 more cups of the water, 1 cup at a time, stirring until each portion is absorbed before adding the next (about 30 minutes total). Stir in 1 cup of the water, squash, sage, salt, and pepper. Cover, reduce the heat, and simmer 30 minutes or until the squash is just tender, stirring occasionally. Stir in the cheese; sprinkle with the nuts. Serve immediately.
(Serving Size: about 1⅓ cups): CALORIES 468; FAT 18.5g (sat 3.8g, mono 10.5g, poly 1.9g); PROTEIN 15g; CARB 61g; FIBER 12g; SUGARS 5g (est. added sugars 0g); CHOL 16mg; IRON 4mg; SODIUM 420mg; CALCIUM 272mg
Farro is an ancient wheat (also known as emmer) that has a tough outer husk; that exterior is what protects the grain’s nutrients. It comes in a few varieties: pearled, semi-pearled, and whole. Pearled takes the least time to cook because it has no bran at all, meaning fewer nutrients. Semi-pearled has had some of the bran removed but retains some of the fiber, which allows for speedier cooking.Whole farro retains all the grain’s nutrients, and takes the longest to cook. It also requires an overnight soak. Labels can sometimes be confusing, so when in doubt, follow the cooking directions on the package.
FARRO WITH SPICY TOMATO SAUCE
Hands-on: 40 minutes Total: 40 minutes Serves 4
If you can, use fresh seasonal tomatoes to make this flavorful from-scratch sauce—it’s worth it. We used pearled farro in this recipe because it’s quick cooking, but you can certainly use whole-grain farro or wheat berries if you have the time.
2 tablespoons olive oil
1 large yellow onion (about 14 ounces), chopped (about 2 cups)
6 garlic cloves, minced
1 small zucchini (about 7 ounces), chopped (about 1½ cups)
4 ounces chopped mushrooms (about 1½ cups)
2 tablespoons chopped fresh oregano
2 tablespoons tomato paste
4 cups chopped tomatoes (from 2 pounds tomatoes)
1 teaspoon kosher salt
½ teaspoon crushed red pepper or freshly ground black pepper
1½ teaspoons red wine vinegar
3 cups cooked farro
2 ounces fresh mozzarella cheese, diced (about ½ cup)
½ cup thinly sliced fresh basil
1. Heat a large skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the onion and garlic; cook, stirring occasionally, 5 minutes or until lightly caramelized.
2. Add the zucchini and mushrooms; cook, stirring occasionally, until softened, about 4 minutes. Add the oregano and tomato paste; cook, stirring constantly, 1 minute. Add the tomatoes, salt, and red pepper. Bring to a boil; reduce the heat to medium-low, and simmer 12 minutes or until the tomatoes have started to break down and the mixture thickens slightly. Stir in the vinegar. Place the farro on each of 4 plates. Spoon the tomato sauce over the farro; top with the mozzarella and basil.
(Serving Size: ¾ cup farro, 1 cup tomato sauce, ½ ounce cheese, and 2 tablespoons basil): CALORIES 359; FAT 13.2g (sat 3.6g, mono 5g, poly 1g); PROTEIN 13g; CARB 61g; FIBER 11g; SUGARS 12g (est. added sugars 0g); CHOL 10mg; IRON 2mg; SODIUM 546mg; CALCIUM 79mg
VEGETARIAN MOUSSAKA
Hands-on: 25 minutes Total: 1 hour, 19 minutes Serves 4
In this meatless version of the classic Greek dish, bulgur wheat stands in for ground meat in a spiced-tomato filling surrounded by eggplant layers and topped with a béchamel sauce. The eggplant and bulgur pack this dish with fiber.
3 peeled eggplants, cut into ½-inch-thick slices (about 2½ pounds)
2 tablespoons extra-virgin olive oil
Cooking spray
2 cups chopped onion
4 garlic cloves, minced
½ cup uncooked bulgur
¼ teaspoon ground allspice
¼ teaspoon ground cinnamon
⅛ teaspoon ground cloves
2 cups organic vegetable broth
2 teaspoons chopped fresh oregano
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon butter
2 tablespoons all-purpose flour
1 cup 1% low-fat milk
2 tablespoons finely grated vegetarian Parmesan cheese
¼ teaspoon salt
1 large egg, lightly beaten
1. Preheat the broiler to high.
2. Brush the eggplant slices with 1 tablespoon of the oil. Place half of the eggplant on a foil-lined baking sheet coated with cooking spray; broil 5 inches from the heat for 5 minutes on each side or until browned. Repeat the procedure with the remaining eggplant. Set the eggplant aside.
3. Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon oil to the pan; swirl to coat. Add the chopped onion to the pan; sauté 8 minutes. Add the garlic; sauté 1 minute. Add the bulgur; cook 3 minutes or until the bulgur is lightly toasted, stirring frequently. Add the ground allspice, cinnamon, and cloves; cook 1 minute, stirring constantly. Stir in the broth, oregano, and tomatoes. Bring to a boil; reduce the heat, and simmer 20 minutes or until thickened, stirring occasionally.
4. Melt the butter in a saucepan over medium heat. Add the flour; cook 1 minute, stirring constantly with a whisk until well blended. Gradually add the milk, stirring constantly with a whisk. Bring to a boil; reduce the heat to medium-low, and simmer 5 minutes or until thickened, stirring frequently. Stir in the cheese and salt. Remove from the heat, and cool slightly. Add the egg, stirring well with a whisk.
5. Preheat the oven to 350°F.
6. Arrange half of the eggplant in an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Spread the bulgur mixture evenly over the eggplant; arrange the remaining eggplant over the bulgur mixture. Top with the milk mixture. Bake at 350°F for 40 minutes, and remove from the oven. Increase the oven temperature to 475°F. Return the dish to the oven for 4 minutes or until the top is browned. Let stand for 10 minutes before serving.
CALORIES 343; FAT 13.1g (sat 4.1g, mono 6.4g, poly 1.3g); PROTEIN 12g; CARB 48g; FIBER 13g; SUGARS 15g (est. added sugars 0g); CHOL 57mg; IRON 2mg; SODIUM 541mg; CALCIUM 203mg
BULGUR-PEPPER PATTIES
Hands-on: 10 minutes Total: 40 minutes Serves 6
Be sure to use fine-ground bulgur in the patties for the best texture. Serve these with Aleppo-dusted yogurt and pita to round out this Mediterranean-inspired meal.
2¼ cups finely chopped peeled tomato
¾ cup uncooked fine bulgur
½ cup coarsely grated onion
¼ cup coarsely grated green bell pepper
1 teaspoon canned tomato puree
¾ cup shelled dry-roasted pistachios, finely ground
1 tablespoon finely chopped fresh flat-leaf parsley
2 teaspoons finely chopped fresh oregano
1 teaspoon ground Aleppo pepper
¾ teaspoon fine sea salt
Chopped fresh parsley (optional)
Lemon wedges (optional)
Combine the first 5 ingredients in a large bowl; let stand 15 minutes. Add the pistachios and the next 4 ingredients (through salt); mix well. Press the bulgur mixture into a (¼-cup) dry measuring cup; unmold onto a platter. Repeat with the remaining bulgur mixture to form 12 patties total. Chill for 15 minutes; shape each bulgur portion into a 2½-inch patty. Top with chopped parsley and serve with lemon wedges, if desired.
(Serving Size: 2 patties): CALORIES 167; FAT 7.5g (sat 0.8g, mono 3.6g, poly 2.2g); PROTEIN 6g; CARB 22g; FIBER 6g; SUGARS 4g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 296mg; CALCIUM 40mg
Aleppo Pepper is a red chile grown in Turkey and Syria near the northern Syrian city from which it gets its name, although it’s also known as Halaby pepper. It’s got a fruity, tart flavor that adds a gentle, smoldering heat to any dish it’s added to. Try it in rice and pasta dishes, stews, and pizza. If you can’t find Aleppo pepper, substitute ½ teaspoon paprika plus ½ teaspoon ground red pepper.
NORTH AFRICAN BULGUR PILAF
Hands-on: 15 minutes Total: 40 minutes Serves 4
The chewy bulgur and roasted vegetables are bursting with bold, warm flavors in this filling dish. The parsley and pomegranate arils add a pop of color and freshness.
1½ cups organic vegetable broth (such as Swanson)
1½ teaspoons ground cinnamon
1½ teaspoons ground cumin
1 teaspoon kosher salt
½ teaspoon cayenne pepper
1½ cups uncooked medium-grain bulgur
1 (15-ounce) can no-salt-added chickpeas, rinsed and drained
4 tablespoons olive oil
2 cups fresh cauliflower florets (about 8 ounces)
5 medium carrots, cut diagonally into ½-inch-thick slices (about 2 cups)
½ teaspoon freshly ground black pepper
Cooking spray
¼ cup chopped fresh flat-leaf parsley
¼ cup pomegranate arils
1. Preheat the oven to 450°F.
2. Bring the stock, ¾ teaspoon of the cinnamon. ¾ teaspoon of the cumin, ½ teaspoon of the salt, and ¼ teaspoon of the cayenne pepper to a boil in a medium saucepan over high heat. Stir in the bulgur. Cook 1 minute; cover, and remove from the heat. Let stand 15 minutes. Fluff with a fork. Stir in the chickpeas and 3 tablespoons of the oil.
3. Toss together the cauliflower, carrots, black pepper, and remaining 1 tablespoon oil, ¾ teaspoon each of the cinnamon and cumin, ½ teaspoon salt, and ¼ teaspoon cayenne in a large bowl. Arrange in a single layer on an aluminum foil-lined rimmed baking sheet coated with cooking spray. Bake at 450°F for 20 to 25 minutes or until caramelized, stirring halfway through. Place the bulgur mixture in each of 4 shallow bowls. Spoon the roasted vegetable mixture over the bulgur mixture. Top with the parsley and pomegranate arils.
(Serving Size: 1¼ cups bulgur mixture, ½ cup roasted vegetable mixture, 1 tablespoon parsley, and 1 tablespoon pomegranate arils): CALORIES 518; FAT 16.1g (sat 2.1g, mono 10g, poly 1.8g); PROTEIN 16g; CARB 82g; FIBER 15g; SUGARS 5g (est. added sugars 0g); CHOL 0mg; IRON 4mg; SODIUM 702mg; CALCIUM 134mg
MEDITERRANEAN BARLEY WITH CHICKPEAS AND ARUGULA
Hands-on: 11 minutes Total: 31 minutes Serves 4
This salad is delicious at room temperature and is a great make-ahead dish, as the flavor only gets better as the barley has time to absorb the dressing.
1 cup uncooked pearl barley
1 cup packed arugula leaves
1 cup finely chopped red bell pepper
3 tablespoons finely chopped sun-dried tomatoes, packed without oil
1 (15½-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon salt
½ teaspoon crushed red pepper
2 tablespoons chopped pistachios
1. Cook the barley according to the package directions, omitting the salt. Combine the barley, arugula, bell pepper, tomatoes, and chickpeas in a large bowl.
2. Combine the lemon juice, oil, salt, and crushed red pepper, stirring with a whisk. Drizzle over the barley mixture, and toss. Sprinkle with the pistachios.
(Serving Size: 1¼ cups barley mixture and 1½ teaspoons pistachios): CALORIES 350; FAT 9.9g (sat 1.3g, mono 5.9g, poly 1.6g); PROTEIN 10g; CARB 57g; FIBER 12g; SUGARS 4g (est. added sugars 0g); CHOL 0mg; IRON 3mg; SODIUM 637mg; CALCIUM 72mg
Barley comes in two forms: pearled and hulled. Pearled barley has been polished to remove the bran and possibly some of the endosperm layer of the grain. It’s softer than the hulled form and cooks more quickly, but it’s not a whole grain. Hulled barley has had the tough outermost hull removed, but is considered a whole grain because it still retains the nutrient-rich bran and endosperm. It’s nuttier and chewier and takes longer to cook.
LENTIL-BARLEY BURGERS WITH FIERY FRUIT SALSA
Hands-on: 35 minutes Total: 2 hours Serves 4
If you have leftover barley, this is a great opportunity to transform it into something new. Combined with lentils, veggies, and seasonings, it makes a hearty main-dish burger sans the bun. The fruit salsa adds bright flavors. Serve with lime wedges for added zest.
Salsa
¼ cup finely chopped pineapple
¼ cup finely chopped mango
¼ cup finely chopped tomatillo
¼ cup halved grape tomatoes
1 tablespoon fresh lime juice
1 serrano chile, minced
Burgers
1½ cups water
½ cup dried lentils
Cooking spray
1 cup chopped onion
¼ cup grated carrot
2 teaspoons minced fresh garlic
2 tablespoons tomato paste
1½ teaspoons ground cumin
¾ teaspoon dried oregano
½ teaspoon chili powder
¾ teaspoon salt
¾ cup cooked pearl barley
½ cup panko (Japanese breadcrumbs)
¼ cup finely chopped fresh parsley
½ teaspoon coarsely ground black pepper
2 large egg whites
1 large egg
3 tablespoons canola oil
1. Make the salsa: Combine the first 6 ingredients in a bowl; cover and refrigerate.
2. Make the burgers: Combine 1½ cups water and the lentils in a saucepan; bring to a boil. Cover, reduce the heat, and simmer 25 minutes or until the lentils are tender. Drain. Place half of the lentils in a large bowl. Place the remaining lentils in a food processor; process until smooth. Add the processed lentils to the whole lentils in the bowl.
3. Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add the onion and carrot; sauté 6 minutes or until tender, stirring occasionally. Add the garlic; cook 1 minute, stirring constantly. Add the tomato paste, cumin, oregano, chili powder, and ¼ teaspoon of the salt; cook 1 minute, stirring constantly. Add the onion mixture to the lentils. Add the remaining ½ teaspoon salt, barley, and the next 5 ingredients (through egg); stir well. Cover and refrigerate 1 hour or until firm.
4. Divide the mixture into 8 portions, shaping each into a ½-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Add 1½ tablespoons of the oil to the pan; swirl to coat. Add 4 patties; cook 3 minutes on each side or until browned. Repeat the procedure with the remaining 1½ tablespoons oil and 4 patties. Serve with the salsa.
(Serving Size: 2 patties and ¼ cup salsa): CALORIES 315; FAT 13g (sat 1.2g, mono 6.8g, poly 3.5g); PROTEIN 13g; CARB 40g; FIBER 10g; SUGARS 8g (est. added sugars 0g); CHOL 53mg; IRON 4mg; SODIUM 539mg; CALCIUM 60mg
CHEDDAR, BROCCOLI, AND BARLEY SWEET POTATOES
Hands-on: 12 minutes Total: 1 hour, 22 minutes Serves 6
Keep this simple recipe in your back pocket for nights you’re looking for a hearty, nutritious dinner idea that has some kid-appeal.
6 Perfect Roasted Sweet Potatoes
⅓ cup uncooked pearl barley
1½ tablespoons olive oil
1 tablespoon finely chopped fresh garlic
4½ cups coarsely chopped broccoli florets (about 1 large head)
¼ cup water
¼ teaspoon kosher salt
¼ teaspoon crushed red pepper
2 ounces cheddar cheese, shredded (about ½ cup)
1. Bake the potatoes according to the recipe instructions below.
2. Cook the barley according to the package directions, omitting the salt and fat.
3. Heat a large nonstick skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the garlic; cook 30 seconds, stirring constantly. Add the broccoli and ¼ cup water to the pan. Cover and cook 4 minutes or until crisp-tender. Stir in the cooked barley, salt, and pepper; uncover and cook 1 minute. Stir in the cheese. Top the potatoes with the barley-broccoli mixture.
(Serving Size: 1 potato and ½ cup topping): CALORIES 409; FAT 17.1g (sat 4g, mono 10.8g, poly 1.7g); PROTEIN 9g; CARB 58g; FIBER 10g; SUGARS 10g (est. added sugars 0g); CHOL 10mg; IRON 2mg; SODIUM 399mg; CALCIUM 168mg
PERFECT ROASTED SWEET POTATOES
Hands-on: 10 minutes Total: 1 hour, 10 minutes Serves 6
6 (8-ounce) sweet potatoes
1½ teaspoons olive oil
⅜ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 400°F. Pierce the potatoes with a fork. Rub the potatoes with the olive oil; wrap each in foil. Place the potatoes on a jelly-roll pan; bake at 400°F for 1 hour or until tender. Partially split the potatoes in half lengthwise; fluff the flesh with a fork. Sprinkle evenly with the kosher salt and freshly ground black pepper.
(Serving Size: 1 potato): CALORIES 205; FAT 1.2g (sat 0.2g, mono 0g, poly 0g); PROTEIN 0g; CARB 0g; FIBER 0g; SUGARS 10g (est. added sugars 10g); CHOL 0mg; IRON 0mg; SODIUM 245mg; CALCIUM 0mg
BEER-BRUSHED TOFU SKEWERS WITH BARLEY
Hands-on: 45 minutes Total: 45 minutes Serves 4
Tofu get a grilled treatment in this recipe with a sweet brown beer glaze that’s brushed on before and while it grills. The flavor and texture is a delicious contrast with the hearty, chewy, nutty barley.
1 (12-ounce) bottle brown ale
¼ cup honey
½ teaspoon crushed red pepper
12 ounces water packed, extra-firm tofu, drained, cut into 1½-inch cubes, patted dry
Cooking spray
1 teaspoon freshly ground black pepper
¾ teaspoon kosher salt
1 zucchini (about 10 ounces), cut lengthwise into ½-inch-thick planks
1 pint cherry tomatoes, halved
3 cups loosely packed arugula (about 2½ ounces)
2 cups cooked barley
3 tablespoons extra-virgin olive oil
1 tablespoons sherry vinegar
1. Preheat the grill to high heat.
2. Bring the beer, honey, and red pepper to a boil in a 2-quart saucepan over medium-high heat, stirring occasionally. Cook, stirring occasionally, 20 to 25 minutes or until the mixture is reduced to ½ cup.
3. Thread the tofu onto 4 (6-inch) skewers. Coat the tofu with cooking spray. Sprinkle with ½ teaspoon of the black pepper and ¼ teaspoon of the salt. Brush the tofu and zucchini with the beer mixture. Arrange the tofu and zucchini in a single layer on a grill grate coated with cooking spray. Grill the tofu, brushing often with the beer mixture, 2 to 3 minutes per side or until grill marks appear. Cook the zucchini 3 to 4 minutes per side or until tender and grill marks appear. Remove from the grill; roughly chop the zucchini.
4. Toss together the zucchini, tomatoes, arugula, barley, oil, vinegar, and remaining ½ teaspoon each pepper and salt in a large bowl. Arrange the zucchini mixture on a platter. Top with the tofu skewers.
(Serving Size: 1⅔ cups barley mixture and 1 tofu skewer): CALORIES 382; FAT 16.7g (sat 2.2g, mono 11.5g, poly 2.4g); PROTEIN 12g; CARB 49g; FIBER 5g; SUGARS 22g (est. added sugars 17g); CHOL 0mg; IRON 3mg; SODIUM 384mg; CALCIUM 204mg
WHEAT BERRY, SPINACH, AND STRAWBERRY SALAD
Hands-on: 10 minutes Total: 55 minutes Serves 4
Because of their long cooking time, you may want to cook a big batch of wheat berries to have on hand for grain-based salads like this one, to stir into soups, as a base for stir-fries, or to mix into casseroles. They’ll keep for about 5 days in the refrigerator and can be frozen for up to 2 months.
2½ cups water
¾ cup uncooked hard winter wheat berries
3 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 tablespoon butter
⅓ cup sliced almonds
1½ ounces feta cheese, crumbled (about ⅓ cup)
1 tablespoon balsamic vinegar
6 cups fresh baby spinach
½ cup chopped fresh flat-leaf parsley
¼ cup chopped fresh basil
¼ cup halved strawberries
1. Bring 2½ cups water and the wheat berries to a boil in a saucepan over high heat. Reduce the heat, and simmer 45 minutes or until the wheat berries are tender but still chewy. Drain; rinse with cold water. Drain.
2. Combine the wheat berries, 1 tablespoon of the oil, white wine vinegar, ½ teaspoon of the salt, and ¼ teaspoon of the pepper in a large bowl; toss.
3. Melt the butter in a large skillet over medium-high heat. Add the almonds; cook 1 minute, stirring constantly. Remove the pan from the heat; stir in the wheat berry mixture and feta cheese. Combine the remaining 2 tablespoons oil, balsamic vinegar, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper in a large bowl. Stir in the spinach, parsley, and basil. Place the spinach mixture on each of 4 plates; top with the wheat berry mixture and strawberries.
(Serving Size: about 2 cups spinach mixture, ⅓ cup wheat berry mixture, and 1 tablespoon strawberries): CALORIES 352; FAT 19.7g (sat 5.1g, mono 11.1g, poly 2.2g); PROTEIN 10g; CARB 37g; FIBER 8g; SUGARS 2g (est. added sugars 0g); CHOL 17mg; IRON 4mg; SODIUM 574mg; CALCIUM 134mg
Wheat Berries are whole-grain wheat kernels that have a sweet nutty flavor and an assertively chewy texture. They can be red or white, hard (higher protein) or soft (lower protein), and winter or spring, depending on when they are planted. Like other grains, the quicker-cooking pearled variety has had the outer bran removed, taking with it much of the fiber.
WHEAT BERRY SALAD WITH MELON AND FETA
Hands-on: 22 minutes Total: 22 minutes Serves 4
This salad offers an intriguing mix of fresh, crunchy, and juicy fresh produce with chewy wheat berries and creamy cheese.
3 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon tomato paste
1½ cups cooked wheat berries
1 cup sliced English cucumber
1 cup chopped watermelon
1 cup yellow grape tomatoes, halved
3 tablespoons chopped fresh mint
2 ounces feta cheese, crumbled (about ½ cup)
2 tablespoons unsalted sunflower seed kernels
Combine the first 5 ingredients in a large bowl, stirring well with a whisk. Stir in the wheat berries; toss to coat. Stir in the cucumber, watermelon, tomatoes, and mint; toss to coat. Sprinkle with the cheese and sunflower seeds.
(Serving Size: about 1¼ cups): CALORIES 306; FAT 16.5g (sat 3.8g, mono 9.2g, poly 2.4g); PROTEIN 9g; CARB 31g; FIBER 5g; SUGARS 5g (est. added sugars 0g); CHOL 13mg; IRON 2mg; SODIUM 411mg; CALCIUM 103mg
English Cucumber adds cool crispness to whatever dish it’s added to, but a couple of its other particularly lovely characteristics are its thin skin and inconspicuous seeds. This low-maintenance vegetable requires no peeling or seeding.
WHEAT BERRY AND PORTOBELLO OVEN PILAF
Hands-on: 25 minutes Total: 1 hour, 5 minutes Serves 4
Wheat berries have a satisfying chew that pairs beautifully with the hearty, earthy mushrooms, which get deeply browned and buttery in the cast-iron skillet. The dish is finished with golden breadcrumbs and fresh parsley for a little crunch and color.
2 tablespoons unsalted butter
3 portobello mushroom caps (about 6 ounces), gills removed, cut into 8 wedges
3 shallots (about 4 ounces), thinly sliced (about 1 cup)
1½ tablespoons chopped fresh thyme
¾ teaspoon freshly ground black pepper
½ teaspoon kosher salt
1 cup dry red wine
3 cups unsalted vegetable stock
1 cup uncooked wheat berries
1 tablespoon unsalted tomato paste
¾ cup toasted fresh breadcrumbs
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh flat-leaf parsley
1. Preheat the oven to 400°F.
2. Melt the butter in a 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add the portobellos; cook, stirring constantly, until lightly browned, about 4 minutes. Add the shallots, thyme, pepper, and salt; cook, stirring often, until the shallots are softened, about 3 minutes. Add the wine, and bring to a boil. Cook, stirring occasionally, 4 to 5 minutes or until reduced to ¼ cup. Stir in the stock, wheat berries, and tomato paste. Bring to a boil, stirring occasionally.
3. Transfer the pan to the oven, and bake at 400°F for 40 minutes or until the wheat berries are tender and the liquid is absorbed. Toss the breadcrumbs with the olive oil, and sprinkle over the portobello mixture. Top with the parsley.
(Serving Size: about 1¼ cups): CALORIES 525; FAT 16.3g (sat 5.1g, mono 6.5g, poly 1.1g); PROTEIN 16g; CARB 78g; FIBER 10g; SUGARS 7g (est. added sugars 0g); CHOL 15mg; IRON 3mg; SODIUM 645mg; CALCIUM 49mg
SHAVED APPLE AND FENNEL SALAD WITH CRUNCHY SPELT
Hands-on: 20 minutes Total: 20 minutes Serves 6
Simply put, apples and fennel are right together—the flavors are so complementary. Canola oil may seem like an odd choice, but it’s a neutral oil that helps keep the flavors of this salad clean and straightforward; you can always use olive oil if you’d like the vinaigrette to assert itself a bit more. Garnish with fresh dill, if you'd like.
3 tablespoons canola oil
2 tablespoons cider vinegar
1½ teaspoons sugar
1½ teaspoons whole-grain Dijon mustard
⅜ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 fennel bulb, halved and cored
1 small green apple, quartered and cored
1 small red apple, quartered and cored
1 cup flat-leaf parsley leaves
1 cup Crunchy Fried Spelt
1. Combine the first 6 ingredients in a large bowl, stirring well with a whisk.
2. Cut the fennel and apples into 1/16-inch slices using a mandoline. Add the fennel, apples, parsley leaves, and Crunchy Fried Spelt to the vinaigrette; toss well to combine.
(Serving Size: about 1 cup): CALORIES 204; FAT 13.3g (sat 1g, mono 8g, poly 3.6g); PROTEIN 3g; CARB 21g; FIBER 4g; SUGARS 7g (est. added sugars 0g); CHOL 0mg; IRON 2mg; SODIUM 166mg; CALCIUM 43mg
CRUNCHY FRIED SPELT
Hands-on: 30 minutes Total: 2 hours, 30 minutes Serves 18
This technique (which works with any cooked grain) turns whole grains into nuggets of nutty flavor that are delicious anywhere you’re craving a little crunch. And don’t be concerned about frying—when the oil is heated to the right temperature, the food doesn’t absorb much.
3 cups cooked spelt (about 1 cup uncooked grains)
6 cups canola oil or peanut oil
1. Line a jelly-roll pan with several layers of paper towels. Spread the spelt out into a thin layer on the paper towels. Let stand 1 to 2 hours to dry out the surface moisture, stirring the grains occasionally.
2. Heat the oil in a large Dutch oven over high heat until a thermometer submerged in the oil registers 375°F. (Do not use a smaller pot; the moisture in the grains will cause the oil to bubble up vigorously.) Add ½ cup spelt to the hot oil; cook 4 to 5 minutes or until the grains are browned and crisp. (Maintain oil temperature at 375°F, and fry in small batches.) Remove the fried spelt from the pan with a slotted spoon; drain on paper towels. Repeat with remaining spelt, ½ cup at a time.
(Serving Size: about 2 tablespoons): CALORIES 70; FAT 4.5g (sat 0.3g, mono 2.6g, poly 1.2g); PROTEIN 1g; CARB 7g; FIBER 1g; SUGARS 0g (est. added sugars 0g); CHOL 0mg; IRON 0mg; SODIUM 0mg; CALCIUM 0mg
BRUSSELS SPROUTS SALAD WITH PICKLED RYE BERRIES
Hands-on: 30 minutes Total: 3 hours Serves 8
Soaking chewier whole grains (such as rye or wheat berries) in a pickling brine gives them a tanginess that makes each bite that much more enjoyable.
2 pounds whole Brussels sprouts
3 tablespoons toasted walnut oil
2 teaspoons cider vinegar
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ cup slivered red onion
2 cups Pickled Rye Berries
½ cup dried cranberries
6 tablespoons chopped walnuts, toasted
1. Trim the bottoms off the sprouts; pull off the bigger leaves to yield 8 cups. (Reserve the sprout “hearts” for another use.)
2. Combine the oil, vinegar, salt, and pepper in a large bowl. Add the leaves and onion; toss gently to coat. Arrange the leaves on a platter; sprinkle with the Pickled Rye Berries, cranberries, and toasted walnuts.
(Serving Size: about 1 cup): CALORIES 253; FAT 9.6g (sat 0.9g, mono 1.7g, poly 6g); PROTEIN 8g; CARB 36g; FIBER 3g; SUGARS 9g (est. added sugars 2g); CHOL 0mg; IRON 2mg; SODIUM 319mg; CALCIUM 47mg
PICKLED RYE BERRIES
Hands-on: 10 minutes Total: 2 hours, 30 minutes Serves 8
This recipe works best with “hard-shell” grains—those with a chewy, closed texture (rye berries, wheat berries, spelt, and kamut). Grains with a more “open” texture (such as farro or barley) take on so much brine that they lose their own nutty flavor.
⅔ cup uncooked rye berries
3 cups cider vinegar
6 tablespoons sugar
2 teaspoons kosher salt
3 bay leaves
2 dried red chiles (optional)
1. Cook the rye berries in a large pot of boiling water for 1 hour or until chewy-tender. Drain and rinse with cold water; drain.
2. Combine the vinegar and remaining ingredients in the pan; bring to a boil. Cook 3 minutes, stirring to dissolve the sugar. Add the rye berries; simmer 2 minutes. Remove the pan from the heat; cool to room temperature. Let stand at least 1 hour before serving. Store, in the brine, in the refrigerator for up to 2 weeks (the flavor will intensify the longer it stands).
(Serving Size: ¼ cup drained grains): CALORIES 121; FAT 0.7g (sat 0.1g, mono 0.1g, poly 0.3g); PROTEIN 5g; CARB 23g; FIBER 0g; SUGARS 2g (est. added sugars 2g); CHOL 0mg; IRON 1mg; SODIUM 124mg; CALCIUM 15mg
MILLET AND CORN PIE
Hands-on: 45 minutes Total: 2 hours, 45 minutes Serves 6
This pie offers a refreshingly atypical grain-based meal option. Mild-flavored millet gets a boost from the sweet fresh corn and creamy goat cheese.
2 tablespoons unsalted butter
2 cups fresh corn kernels (from 4 ears)
1 cup finely chopped onion (1 medium onion)
4 teaspoons chopped fresh thyme
4½ cups water
1 teaspoon kosher salt
1¼ cups uncooked millet, rinsed
4 ounces goat cheese, crumbled (about 1 cup)
Cooking spray
½ teaspoon freshly ground black pepper
1. Cook the butter in a 3-quart saucepan over medium heat until bubbly, 1 to 2 minutes. Add corn, onion, and 1 tablespoon of the thyme; cook, stirring often, until softened but not yet beginning to brown, about 8 minutes. Add the water and salt; increase the heat to medium-high, and bring to a boil, stirring occasionally. Add the millet; cook, stirring often, 10 minutes. Reduce the heat to medium-low; simmer, stirring occasionally, until thickened but still slightly soupy, 8 to 10 minutes. Remove from the heat, and stir in the goat cheese.
2. Coat a 9½-inch deep-dish pie pan with cooking spray. Spoon the mixture into the pan, and smooth the top. Sprinkle with the pepper and the remaining 1 teaspoon thyme. Cover and chill until set, about 2 hours. Bring to room temperature before serving. Cut into wedges and serve.
(Serving Size: 1 wedge): CALORIES 293; FAT 10g (sat 5.6g, mono 2.3g, poly 1.3g); PROTEIN 10g; CARB 42g; FIBER 5g; SUGARS 3g (est. added sugars 0g); CHOL 19mg; IRON 2mg; SODIUM 418mg; CALCIUM 47mg
Millet may be an ingredient in birdseed, but it’s not just for the birds. This tiny, often overlooked grain has a mild, slightly sweet, slightly nutty flavor that gives it great versatility. (You can toast it in a skillet to bring out it’s nuttiness.) It’s small size means it cooks quickly, making it ideal for weeknight meals. Add it to salads, use it as a base for stir-fries, and serve it as a breakfast cereal.
RISOTTO PRIMAVERA
Hands-on: 40 minutes Total: 40 minutes Serves 4
This risotto is studded with the color and vibrant flavor of fresh spring vegetables. It’s not an expensive meal to prepare, but it's a wonderful option to serve to guests or for a special occasion.
1 tablespoon olive oil
½ teaspoon salt
1 pint cherry tomatoes
3¼ cups water
2¼ cups organic vegetable broth (such as Swanson)
1½ cups chopped onion
1½ cups Arborio rice or other medium-grain rice
2 tablespoons white wine vinegar
½ cup frozen green peas
12 ounces asparagus, trimmed and cut into 1-inch pieces
2 ounces vegetarian Parmesan cheese (about ½ cup)
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper
1. Preheat the oven to 400°F. Line a jelly-roll pan with parchment paper.
2. Toss 1½ teaspoons of the olive oil, ⅛ teaspoon of the salt, and the tomatoes on the prepared pan. Bake at 400°F for 15 minutes or until the tomatoes burst.
3. Heat 3¼ cups water and the broth in a saucepan over medium heat (do not boil).
4. Heat a large Dutch oven over medium-high heat. Add the remaining 1½ teaspoons oil to the pan; swirl to coat. Add the onion to the pan; cook 5 minutes, stirring frequently. Add the rice; cook 1 minute. Stir in the vinegar; cook 30 seconds or until the liquid is absorbed, stirring constantly. Add the broth mixture, ½ cup at a time, stirring constantly until each portion is absorbed before adding the next (about 20 minutes total). Add the peas and asparagus to the pan with the last ½ cup of the broth mixture. Remove from the heat; grate 1 ounce cheese. Stir in the grated cheese, remaining ⅜ teaspoon salt, and juice. Spoon the risotto into each of 4 bowls; top evenly with the tomatoes. Shave the remaining cheese over each serving; sprinkle with the pepper.
CALORIES 430; FAT 8.2g (sat 2.6g, mono 3.6g, poly 0.7g); PROTEIN 16g; CARB 76g; FIBER 8g; SUGARS 8g (est. added sugars 0g); CHOL 13mg; IRON 3mg; SODIUM 734mg; CALCIUM 228mg
Making Traditional Risotto
1. Bring the cooking liquid to a simmer—when the liquid is in motion but almost no bubbles break the surface. Adding cold ingredients slows the release of starch.
2. Sautéing the grain infuses it with flavor and allows the risotto to simmer quickly once the liquid is added.
3. Stirring the rice constantly as you add the hot cooking liquid agitates the grain, causing it to release its starch, which creates the characteristic creaminess of this dish.
MUSHROOM AND ROASTED BUTTERNUT SQUASH RISOTTO
Hands-on: 25 minutes Total: 50 minutes Serves 4
Roasting the squash deepens its flavor. Stir it in at the end so it retains it’s shape in the risotto.
2 cups (¾-inch) cubed peeled butternut squash
3 tablespoons extra-virgin olive oil
Cooking spray
1 cup boiling water
½ ounce dried porcini mushrooms
2½ cups unsalted vegetable stock
1 (12-ounce) package sliced button mushrooms
½ cup chopped shallots
4 garlic cloves, minced
1 cup uncooked Arborio rice or other medium-grain rice
⅓ cup Madeira wine or dry sherry
1½ ounces vegetarian Parmesan cheese, grated (about 6 tablespoons)
½ teaspoon salt
⅛ teaspoon freshly ground black pepper
1. Preheat the oven to 450°F.
2. Combine the squash and 1 tablespoon of the oil in a bowl; toss to coat. Arrange the squash in a single layer on a baking sheet coated with cooking spray; bake at 450°F for 20 minutes or until lightly browned and tender, stirring after 10 minutes.
3. Combine 1 cup boiling water and the porcini mushrooms in a bowl; let stand 20 minutes. Strain through a cheesecloth-lined colander over a bowl. Reserve the liquid; chop the mushrooms.
4. Heat the stock in a saucepan over low heat (do not boil).
5. Heat a Dutch oven over medium-high heat. Add the remaining 2 tablespoons oil to the pan; swirl to pan. Add the button mushrooms; sauté 12 minutes or until the liquid evaporates and the mushrooms brown. Add the porcini mushrooms, shallots, and garlic; sauté 2 minutes. Add the rice; cook 30 seconds, stirring constantly. Add the reserved soaking liquid and wine; cook 3 minutes or until the liquid almost evaporates, stirring constantly.
6. Ladle in 1 cup of the stock; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Continue adding the stock, ½ cup at a time, stirring constantly until each portion of the stock is absorbed before adding the next (about 26 minutes total). Stir in the reserved butternut squash, grated cheese, salt, and pepper.
(Serving Size: about 1½ cups): CALORIES 402; FAT 13.5g (sat 2.9g, mono 7.4g, poly 1.1g); PROTEIN 13g; CARB 58g; FIBER 5g; SUGARS 5g (est. added sugars 0g); CHOL 9mg; IRON 2mg; SODIUM 556mg; CALCIUM 184mg
ASPARAGUS AND LEMON MICROWAVE RISOTTO
Hands-on: 15 minutes Total: 32 minutes Serves 4
Do not cover this risotto while microwaving, and be sure you’re using at least a 2-quart bowl to allow plenty of room for the liquid to boil.
¾ cup chopped onion
2 tablespoons butter
1 tablespoon olive oil
2 garlic cloves, minced
1 cup uncooked Arborio rice or other medium-grain rice
3 cups unsalted vegetable stock
⅓ cup dry white wine
1 pound asparagus, trimmed and cut into ½-inch pieces
½ teaspoon grated lemon rind
1½ tablespoons fresh lemon juice
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1½ ounces vegetarian Parmesan cheese, shaved (about 6 tablespoons)
Combine the first 4 ingredients in a 2-quart microwave-safe glass bowl. Microwave at HIGH 3 minutes. Stir in the rice; microwave at HIGH 3 minutes. Stir in the stock and wine; microwave at HIGH 16 minutes, stirring for 30 seconds every 4 minutes. Add the asparagus; microwave at HIGH 2 minutes. Stir in the rind, juice, salt, pepper, and half of the cheese. Top with the remaining cheese.
(Serving Size: 1 cup): CALORIES 348; FAT 12.4g (sat 5.7g, mono 4.5g, poly 0.7g); PROTEIN 11g; CARB 48g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 25mg; IRON 2mg; SODIUM 628mg; CALCIUM 161mg
GREEN CHILE-AND-TOMATILLO MICROWAVE RISOTTO
Hands-on: 10 minutes Total: 25 minutes Serves 4
Risottos often bring to mind long cook times and lots of stirring—not so with this version, which doesn’t require any compromise in texture or flavor. If you like, you can use canned diced green chiles instead of the poblano pepper and tomatillos; the same tangy spiciness will come through.
½ cup diced yellow onion (from 1 onion)
½ cup diced tomatillo (from 3 small tomatillos)
½ cup diced poblano pepper (from 1 medium pepper)
2 tablespoons olive oil
1 tablespoon minced fresh garlic
¼ teaspoon crushed red pepper
1 cup uncooked Arborio rice
2 tablespoons fresh lime juice
½ teaspoon kosher salt
½ teaspoon ground cumin
3 cups unsalted vegetable stock
2 tablespoons ⅓-less-fat cream cheese
2 ounces queso fresco, crumbled (fresh Mexican cheese; about ½ cup)
¼ cup firmly packed cilantro leaves
Combine the onion, tomatillo, poblano, oil, garlic, and red pepper in a large microwave-safe bowl; cover with plastic wrap. Microwave at HIGH for 5 minutes or until the vegetables are tender. Stir in the rice, lime juice, salt, cumin, and 2¾ cups of the stock. Cover the bowl with plastic wrap; poke a hole in the plastic wrap to vent. Microwave at HIGH 15 to 16 minutes or until the liquid is absorbed and rice is tender. Add the cream cheese and remaining ¼ cup stock; stir until the cheese melts and the mixture is creamy. Top with the crumbled queso fresco and cilantro.
(Serving Size: 1 cup): CALORIES 329; FAT 11.7g (sat 3.5g, mono 6.1g, poly 1g); PROTEIN 11g; CARB 48g; FIBER 3g; SUGARS 2g (est. added sugars 0g); CHOL 15mg; IRON 1mg; SODIUM 487mg; CALCIUM 110mg
Tomatillos, despite their name, taste nothing like tomatoes. The tomatillo is used when it’s still green. If it’s turning yellow and the papery husk is browning, then the vegetable is past its prime. Tomatillos are frequently used in Mexican cuisine, where you’ll often find they lend their very tart flavor to green sauces.