CHAPTER 5 RICE, GRAIN, AND BEAN SIDES

WHY THIS RECIPE WORKS Baking brown rice in the oven is a handy trick that delivers perfectly cooked rice every time, making it easy to turn to more nutritious brown rice as a side dish option. Here we set out to bulk up rice with add-ins that would complement the hearty flavor and texture of brown rice while also adding nutrients. A combination of sautéed shiitake mushrooms, scallions, and fresh ginger made for a simple, refreshing upgrade. Once the rice was tender, we sprinkled edamame over the top and then added scallion greens, rice vinegar, and a touch of sesame oil. Medium-grain or short-grain brown rice can be substituted for the long-grain rice.

1 cup long-grain brown rice, rinsed

1 tablespoon canola oil

4 ounces shiitake mushrooms, stemmed and sliced thin

4 scallions, white parts minced, green parts sliced thin on bias

2 teaspoons grated fresh ginger

2 cups low-sodium vegetable broth

½ teaspoon salt

1 cup frozen edamame, thawed

1 tablespoon unseasoned rice vinegar, plus extra for seasoning

1 teaspoon toasted sesame oil

1. Adjust oven rack to middle position and heat oven to 375 degrees. Spread rice in 8-inch square baking dish.

2. Heat canola oil in medium saucepan over medium heat until shimmering. Add mushrooms, scallion whites, and ginger and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in broth and salt. Cover pot, increase heat to high, and bring to boil. Once boiling, stir to combine, then immediately pour mixture over rice. Cover dish tightly with aluminum foil and bake until rice is tender and liquid is absorbed, 50 to 60 minutes.

3. Remove dish from oven and uncover. Sprinkle edamame over rice, cover, and let sit for 5 minutes. Add scallion greens, vinegar, and sesame oil and fluff gently with fork to combine. Season with vinegar to taste. Serve.

PER ¾-CUP SERVING

Cal 180 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 240mg • Total Carbs 28g • Fiber 3g • Total Sugar 2g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 2

Brown Rice with Tomatoes and Chickpeas

SERVES 8

WHY THIS RECIPE WORKS This nutty and protein-packed brown rice dish is built entirely in a 12-inch skillet for convenience. To ensure that our brown rice took on plenty of rich flavor, we began with a traditional base of chopped onion and chopped bell peppers. Once both were nicely browned, we stirred in the rice along with three aromatic powerhouses: minced garlic, crumbled saffron threads, and a pinch of cayenne pepper. A generous amount of broth was enough to both cook the rice and add some extra flavor to our mix-ins during cooking. We added nutrient-rich canned chickpeas to the skillet halfway through cooking so they could soften slightly while the rice finished cooking. A simple mix of quartered grape tomatoes, bright sliced scallions, and citrusy minced cilantro, united by some olive oil and fresh lime juice, made for a vibrant finishing touch.

12 ounces grape tomatoes, quartered

5 scallions, sliced thin

¼ cup minced fresh cilantro

4 teaspoons extra-virgin olive oil

1 tablespoon lime juice

Salt and pepper

2 red bell peppers, stemmed, seeded, and chopped fine

1 onion, chopped fine

1 cup long-grain brown rice, rinsed

4 garlic cloves, minced

Pinch saffron threads, crumbled

Pinch cayenne pepper

3¼ cups unsalted chicken broth

1 (15-ounce) can no-salt-added chickpeas, rinsed

1. Combine tomatoes, scallions, cilantro, 2 teaspoons oil, lime juice, ⅛ teaspoon salt, and ⅛ teaspoon pepper in bowl; set aside for serving.

2. Heat remaining 2 teaspoons oil in 12-inch skillet over medium heat until shimmering. Add bell peppers, onion, and ¼ teaspoon salt and cook until softened and lightly browned, 8 to 10 minutes. Stir in rice, garlic, saffron, and cayenne and cook until fragrant, about 30 seconds.

3. Stir in broth, scraping up any browned bits, and bring to simmer. Reduce heat to medium-low, cover, and cook, stirring occasionally, for 25 minutes.

4. Stir in chickpeas and ⅛ teaspoon salt, cover, and cook until rice is tender and broth is almost completely absorbed, 25 to 30 minutes. Season with pepper to taste. Serve, topping individual portions with tomato mixture.

PER ¾-CUP SERVING

Cal 180 • Total Fat 3.5g • Sat Fat 0.5g • Chol 0mg

Sodium 210mg • Total Carbs 30g • Fiber 4g • Total Sugar 4g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

Wild Rice Pilaf with Scallions and Almonds

SERVES 6

WHY THIS RECIPE WORKS Properly cooked wild rice is chewy yet tender and pleasingly rustic—not crunchy or gluey. To balance the wild rice’s strong flavor, we started by adding some long-grain white rice. To properly cook wild rice and white rice together in one pilaf, the wild rice needed a jump-start. We simmered it in plenty of liquid and then drained. In the now-empty pot, we sautéed onion and briefly toasted the white rice in the oil, then added the parcooked wild rice and chicken broth and simmered until both rices were fully cooked. Almonds, scallions, and lime juice were the final finishes. To make this dish vegetarian, substitute vegetable broth for the chicken broth.

½ cup wild rice, picked over and rinsed

2 bay leaves

3 tablespoons extra-virgin olive oil

1 onion, chopped fine

Salt and pepper

½ cup long-grain white rice, rinsed

1½ cups unsalted chicken broth

4 sprigs fresh thyme

¾ cup whole almonds, toasted and chopped coarse

3 scallions, sliced thin

1 tablespoon lime juice

1. Bring 1½ cups water, wild rice, and bay leaves to boil in medium saucepan over medium-high heat. Reduce heat to low, cover, and simmer for 25 minutes. Discard bay leaves. Drain rice and set aside. Wipe saucepan dry.

2. Heat oil in now-empty saucepan over medium heat until shimmering. Add onion and ½ teaspoon salt and cook until softened, about 5 minutes. Add white rice and cook, stirring frequently, until grain edges begin to turn translucent, about 3 minutes.

3. Stir in wild rice, broth, and thyme sprigs and bring to simmer. Reduce heat to low, cover, and cook until rice is tender and broth is absorbed, 16 to 18 minutes. Off heat, lay clean dish towel underneath lid and let rice sit for 10 minutes.

4. Discard thyme sprigs. Add almonds, scallions, and lime juice to pilaf and fluff gently with fork to combine. Season with pepper to taste. Serve.

PER ⅔-CUP SERVING

Cal 300 • Total Fat 17g • Sat Fat 1.5g • Chol 0mg

Sodium 230mg • Total Carbs 32g • Fiber 4g • Total Sugar 3g

Added Sugar 0g • Protein 9g • Total Carbohydrate Choices 2

NOTES FROM THE TEST KITCHEN

Getting to Know Whole Grains

Whole grains are an important part of the diabetic diet because of the protein and fiber they deliver (in addition to other nutrients). Whole grains are considered whole because the bran, germ, and endosperm are present in the same proportions as when the grain was growing. Once processed, a whole grain must still offer the same nutrients as found in the original form to be considered whole grain. The bran contains most of the fiber, while the germ contains some B vitamins, protein, minerals, and healthy fats. The endosperm contains starchy carbohydrates, proteins, and traces of vitamins and minerals. Refining grains diminishes their nutritional quality. Because different types of whole grains offer different ratios of nutrients, it’s best to consume a variety.

PER ¼ CUP UNCOOKED	PROTEIN	FIBER
Bulgur	4g	6g
Farro	6g	4g
Quinoa	6g	3g
Long-Grain Brown Rice	4g	2g
Wild Rice	6g	2g
Wheat Berries	6g	6g

Basmati Rice Pilaf with Herbs and Toasted Almonds

SERVES 6

WHY THIS RECIPE WORKS We wanted to create a basmati rice pilaf with interesting flavors that would pair well with any number of entrées. Rinsing the rice before cooking removed excess starch and ensured fluffy grains. Toasting the rice gave it a nutty quality, and garlic, turmeric, and cinnamon brought big flavors. Instead of following the traditional ratio of 1 cup of rice to 2 cups of water, we found that using less liquid made for a firmer texture that tasters liked. As soon as the grains absorbed the water, we removed the saucepan from the heat and placed a dish towel under the pan’s lid to absorb excess moisture so the rice could finish steaming in the residual heat. We then stirred in herbs and heart-healthy almonds. Long-grain white, jasmine, or Texmati rice can be substituted for the basmati.

1 tablespoon extra-virgin olive oil

1 small onion, chopped fine

Salt and pepper

1 cup basmati rice, rinsed

2 garlic cloves, minced

½ teaspoon ground turmeric

¼ teaspoon ground cinnamon

1½ cups water

¼ cup minced fresh parsley, chives, or basil

¼ cup sliced almonds, toasted

1. Heat oil in large saucepan over medium heat until shimmering. Add onion and ½ teaspoon salt and cook until softened, about 5 minutes. Add rice, garlic, turmeric, and cinnamon and cook, stirring frequently, until grain edges begin to turn translucent, about 3 minutes.

2. Stir in water and bring to simmer. Reduce heat to low, cover, and simmer gently until rice is tender and water is absorbed, 16 to 18 minutes.

3. Off heat, lay clean dish towel underneath lid and let pilaf sit for 10 minutes. Add parsley and almonds to pilaf and fluff gently with fork to combine. Season with pepper to taste. Serve.

PER ⅔-CUP SERVING

Cal 150 • Total Fat 4.5g • Sat Fat 0g • Chol 0mg

Sodium 200mg • Total Carbs 25g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 2

VARIATION

Basmati Rice Pilaf with Peas, Scallions, and Lemon

Substitute 1 teaspoon grated lemon zest and ⅛ teaspoon red pepper flakes for turmeric and cinnamon. Substitute ½ cup thawed frozen peas, 2 thinly sliced scallions, and 1 tablespoon lemon juice for the parsley and almonds.

PER ⅔-CUP SERVING

Cal 140 • Total Fat 2.5g • Sat Fat 0g • Chol 0mg

Sodium 200mg • Total Carbs 26g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 2

In some recipes, rinsing helps rid rice and grains of excess starch. To rinse, place rice or grains in fine-mesh strainer and run under cool water until water runs clear, occasionally stirring lightly with your hand. Let drain briefly.

Spiced Basmati Rice with Cauliflower and Pomegranate

SERVES 6

WHY THIS RECIPE WORKS For a rice side dish with some nutritional punch, we wanted to pair aromatic basmati rice with sweet, earthy roasted cauliflower. We tossed small cauliflower florets with ground black pepper for heat and cumin for depth, then roasted at a high temperature for a short time to caramelize and crisp the florets without rendering them limp and mushy. To cook the rice, we first toasted it in a flavorful mixture of sautéed onion, garlic, and spices, then simmered it until tender and fluffy. To serve, we topped the spiced rice with our roasted cauliflower and finished the dish with nutritious crunchy pomegranate seeds and a mix of fresh herbs. Long-grain white, jasmine, or Texmati rice can be substituted for the basmati.

½ head cauliflower (1 pound), cored and cut into ¾-inch florets

2 tablespoons extra-virgin olive oil

Salt and pepper

¼ teaspoon ground cumin

½ onion, chopped coarse

¾ cup basmati rice, rinsed

2 garlic cloves, minced

¼ teaspoon ground cinnamon

¼ teaspoon ground turmeric

1¼ cups water

¼ cup pomegranate seeds

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh mint

1. Adjust oven rack to lowest position and heat oven to 475 degrees. Toss cauliflower with 1 tablespoon oil, ⅛ teaspoon salt, ¼ teaspoon pepper, and ⅛ teaspoon cumin. Arrange cauliflower in single layer on rimmed baking sheet and roast until just tender, 8 to 10 minutes; set aside.

2. Heat remaining 1 tablespoon oil in large saucepan over medium heat until shimmering. Add onion and ¼ teaspoon salt and cook until softened and lightly browned, 5 to 7 minutes. Add rice, garlic, cinnamon, turmeric, and remaining ⅛ teaspoon cumin and cook, stirring frequently, until grain edges begin to turn translucent, about 3 minutes.

3. Stir in water and bring to simmer. Reduce heat to low, cover, and simmer gently until rice is tender and water is absorbed, 16 to 18 minutes.

4. Off heat, lay clean dish towel underneath lid and let pilaf sit for 10 minutes. Add cauliflower to pilaf and fluff gently with fork to combine. Season with pepper to taste. Transfer to serving platter and sprinkle with pomegranate seeds, cilantro, and mint. Serve.

PER 1-CUP SERVING

Cal 150 • Total Fat 5g • Sat Fat 1g • Chol 0mg

Sodium 170mg • Total Carbs 23g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 1.5

NOTES FROM THE TEST KITCHEN

Storing Rice, Grains, and Beans

To prevent rice, grains, and beans from spoiling in the pantry, store them in airtight containers; if you can, keep rice and grains in the freezer. This is especially important for whole grains, which turn rancid with oxidation. Use rice and grains within six months. Beans can keep for up to a year, but you will get the best results if you use beans within the first month or two of purchase.

Barley with Lemon and Herbs

SERVES 6

WHY THIS RECIPE WORKS Barley is a fiber powerhouse, a plus for those on a diabetic diet. This side dish is super simple, fragrant with fresh herbs and a bright, lemony vinaigrette. For grains that are distinct and boast a tender chew, we cook barley like pasta—boiled in a large volume of salted water and then drained—which rids the grains of much of their sticky starch that would otherwise cause them to clump. Once cooked, we briefly cool the grains on a rimmed baking sheet to help them dry thoroughly, and then toss them with an acid-heavy dressing (1:1 oil to acid instead of the typical 3:1 ratio), aromatics, and herbs for a flavorful, hearty side. Do not substitute hulled, hull-less, quick-cooking, or presteamed barley for the pearled barley in this recipe. The cooking time for pearled barley will vary from brand to brand (our preferred brand, Bob’s Red Mill, is one of the longer-cooking brands), so start checking for doneness after about 25 minutes. This dish can be served warm or at room temperature.

1½ cups pearled barley

Salt and pepper

3 tablespoons extra-virgin olive oil

1 teaspoon grated lemon zest plus 3 tablespoons juice

2 tablespoons minced shallot

1 teaspoon Dijon mustard

6 scallions, sliced thin on bias

¼ cup minced fresh mint

¼ cup minced fresh cilantro

1. Bring 4 quarts water to boil in large pot. Add barley and 1 teaspoon salt and cook, adjusting heat to maintain gentle boil, until barley is tender with slight chew, 25 to 45 minutes.

2. Meanwhile, whisk oil, lemon zest and juice, shallot, mustard, ¼ teaspoon salt, and ½ teaspoon pepper in large bowl.

3. Drain barley well. Transfer to parchment paper–lined rimmed baking sheet and spread into even layer. Let sit until no longer steaming, 5 to 7 minutes. Add barley to bowl with dressing and toss to coat. Add scallions, mint, and cilantro and gently toss to combine. Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 250 • Total Fat 8g • Sat Fat 1g • Chol 0mg

Sodium 150mg • Total Carbs 41g • Fiber 9g • Total Sugar 1g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 3

All About Grains

Most supermarkets sell many different types of grains. Note that whole grains are both healthier and more filling than refined grains. Here are some of the test kitchen’s favorites.

Barley

While barley might be most familiar as a key ingredient in beer, it is a nutritious high-fiber, high-protein cereal grain with a nutty flavor that is similar to that of brown rice. It is great in soups and in salads, as risotto, and as a simple side dish. Barley is available in multiple forms: Hulled barley, which is sold with the hull removed and the fiber-rich bran intact, is considered a whole grain and is higher in nutrients compared with pearled barley, which is hulled barley that has been polished to remove the bran (while it’s not technically a whole grain, it offers many whole grain benefits). There is a quick-cooking barley, which is available as kernels or flakes. Hulled barley takes a long time to cook and should be soaked prior to cooking. Pearled barley cooks much more quickly, making it a more versatile choice when you are adding it to soups or making risotto or a simple pilaf. Use it as a stand-in for dishes where you might ordinarily use rice, such as stir-fries or curries.

Bulgur

Bulgur is made from parboiled or steamed wheat kernels/berries that are dried and then cracked. The result of this process is a relatively fast-cooking, highly nutritious grain that can be used in a variety of applications. Bulgur is perfect for tabbouleh and salads because it requires little more than a soak to become tender and flavorful. We especially like soaking it in flavorful liquids, such as lemon or lime juice, to imbue the whole grain with bright flavor. Coarse-grind bulgur, which requires simmering, is our top choice for making pilaf. Note that medium-grind bulgur can work in either application if you make adjustments to soaking or cooking times. On the other hand, cracked wheat, which is often sold alongside bulgur, is not precooked and cannot be substituted for bulgur. Be sure to rinse bulgur, regardless of grain size, to remove excess starches that can turn the grain gluey.

Farro

These hulled whole-wheat kernels boast a sweet, nutty flavor and a chewy bite. In Italy, the grain is available in three sizes—farro piccolo, farro medio, and farro grande—but the midsize type is most common in the United States. Although we often turn to the absorption method for quicker-cooking grains, farro takes better to the pasta method because the abundance of water cooks the grains more evenly. When cooked, the grains will be tender but have a slight chew, similar to al dente pasta.

Quinoa

Quinoa originated in the Andes mountains of South America, and while it is generally treated as a grain, it is actually the seed of the goosefoot plant. Sometimes referred to as a “super grain,” quinoa is high in protein, and its protein is complete, which means it possesses all of the amino acids in the balanced amounts that our bodies require. Beyond its nutritional prowess, we love quinoa for its addictive crunchy texture, nutty taste, and ease of preparation. Cooked as a pilaf or for a salad, it can be ready in about 20 minutes. Unless labeled “prewashed,” quinoa should always be rinsed before cooking to remove its protective layer (called saponin), which is unpleasantly bitter.

Wheat berries

Wheat berries, often erroneously referred to as “whole wheat,” are whole, unprocessed kernels of wheat. Since none of the grain has been removed, wheat berries are an excellent source of nutrition. Compared to other forms of wheat (cracked wheat, bulgur, and flour), wheat berries require a relatively long cooking time. In the test kitchen, we like to toast the dry wheat berries until they are fragrant, and then simmer them for about an hour until they are tender but still retain a good bite.

Bulgur Salad with Carrots and Almonds

SERVES 8

WHY THIS RECIPE WORKS Bulgur is known for its nutty flavor and versatility, acting as a nutritious, hearty medium for delivering big, bold flavors. To transform this whole grain into a satisfying salad, we started by softening the bulgur in a mixture of water, lemon juice, and salt for an hour and a half, until it had the perfect chew and was thoroughly seasoned. Fresh mint, cilantro, and scallions made the salad crisp and bright, and cumin and cayenne added depth of flavor to our simple lemon vinaigrette. Sweet shredded carrots nicely accented the rich, nutty taste of the bulgur, and toasted almonds provided complementary crunch. We also decided to develop another version of our salad with sweet, juicy grapes and tangy feta. When shopping, do not confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe.

1½ cups medium-grind bulgur, rinsed

1 cup water

6 tablespoons lemon juice (2 lemons)

Salt and pepper

⅓ cup extra-virgin olive oil

½ teaspoon ground cumin

⅛ teaspoon cayenne pepper

4 carrots, peeled and shredded

3 scallions, sliced thin

½ cup sliced almonds, toasted

⅓ cup chopped fresh mint

⅓ cup chopped fresh cilantro

1. Combine bulgur, water, ¼ cup lemon juice, and ¼ teaspoon salt in bowl. Cover and let sit at room temperature until grains are softened and liquid is fully absorbed, about 1½ hours.

2. Whisk remaining 2 tablespoons lemon juice, oil, cumin, cayenne, and ¼ teaspoon salt together in large bowl. Add bulgur, carrots, scallions, almonds, mint, and cilantro and gently toss to combine. Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 230 • Total Fat 13g • Sat Fat 1.5g • Chol 0mg

Sodium 180mg • Total Carbs 26g • Fiber 6g • Total Sugar 2g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 2

VARIATION

Bulgur Salad with Grapes and Feta

SERVES 6

WHY THIS RECIPE WORKS For the perfect salty-sweet combination, we paired juicy red grapes with briny feta, which provided this nutrient-dense whole grain with plenty of interesting flavor and texture. Slivered almonds provided additional crunch and protein, and a substantial amount of fresh mint contributed freshness and bright color. When shopping, do not confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe.

1½ cups medium-grind bulgur, rinsed

1 cup water

5 tablespoons lemon juice (2 lemons)

Salt and pepper

¼ cup extra-virgin olive oil

¼ teaspoon ground cumin

Pinch cayenne pepper

4 ounces seedless red grapes, quartered (⅔ cup)

½ cup slivered almonds, toasted

2 ounces feta cheese, crumbled (½ cup)

2 scallions, sliced thin

¼ cup chopped fresh mint

1. Combine bulgur, water, ¼ cup lemon juice, and ¼ teaspoon salt in bowl. Cover and let sit at room temperature until grains are softened and liquid is fully absorbed, about 1½ hours.

2. Whisk remaining 1 tablespoon lemon juice, oil, cumin, and cayenne together in large bowl. Add bulgur, grapes, ⅓ cup almonds, ⅓ cup feta, scallions, and mint and gently toss to combine. Season with pepper to taste. Sprinkle with remaining almonds and remaining feta before serving.

PER ¾-CUP SERVING

Cal 230 • Total Fat 12g • Sat Fat 2.5g • Chol 5mg

Sodium 150mg • Total Carbs 25g • Fiber 5g • Total Sugar 3g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 1.5

Tabbouleh

SERVES 4

WHY THIS RECIPE WORKS Tabbouleh, a salad made of bulgur, parsley, and tomatoes, is a great choice for those with diabetes because of its balance of a healthy whole grain and vegetables. We found that salting the tomatoes rid them of excess moisture, and soaking the bulgur in lemon juice and some of the drained tomato liquid, rather than in water, allowed it to absorb lots of flavor as it softened. Scallions added the right amount of oniony flavor, and parsley, mint, and a bit of cayenne rounded out the dish. Adding the herbs and vegetables while the bulgur was still soaking gave the components time to mingle. Do not confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe.

3 tomatoes, cored and cut into ½-inch pieces

Salt and pepper

½ cup medium-grind bulgur, rinsed

¼ cup lemon juice (2 lemons)

6 tablespoons extra-virgin olive oil

⅛ teaspoon cayenne pepper

1½ cups minced fresh parsley

½ cup minced fresh mint

2 scallions, sliced thin

1. Toss tomatoes with ¼ teaspoon salt in fine-mesh strainer set over bowl and let drain, tossing occasionally, for 30 minutes; reserve 2 tablespoons drained tomato juice. Combine bulgur, 2 tablespoons lemon juice, and reserved tomato juice in bowl and let sit until grains begin to soften, 30 to 40 minutes.

2. Whisk remaining 2 tablespoons lemon juice, oil, cayenne, and ¼ teaspoon salt together in large bowl. Add tomatoes, bulgur, parsley, mint, and scallions and gently toss to combine. Cover and let sit at room temperature until flavors have melded and grains are softened, about 1 hour. Before serving, toss salad to recombine and season with pepper to taste.

PER 1-CUP SERVING

Cal 280 • Total Fat 22g • Sat Fat 3g • Chol 0mg

Sodium 320mg • Total Carbs 21g • Fiber 5g • Total Sugar 3g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1.5

VARIATION

Spiced Tabbouleh

Add ¼ teaspoon ground cinnamon and ¼ teaspoon ground allspice to dressing with cayenne.

PER 1-CUP SERVING

Cal 290 • Total Fat 22g • Sat Fat 3g • Chol 0mg

Sodium 320mg • Total Carbs 21g • Fiber 5g • Total Sugar 3g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1.5

Bulgur with Chickpeas, Spinach, and Za’atar

SERVES 8

WHY THIS RECIPE WORKS This dish combines creamy, nutty chickpeas and hearty bulgur with the clean, vegetal punch of fresh spinach. One great way to boost flavor without salt is by using spice blends; here we chose the aromatic eastern Mediterranean blend za’atar, with its fragrant wild herbs, toasted sesame seeds, and tangy sumac. We found that incorporating the za’atar at two distinct points in the cooking process brought out its most complex flavor. First, to release its deep, earthy flavors, we bloomed half of the za’atar in an aromatic base of onion and garlic before adding the bulgur, chickpeas, and cooking liquid. We added the remainder of the za’atar and the spinach off the heat: The residual heat was enough to perfectly soften the spinach and to highlight the za’atar’s more delicate aromas. When shopping for za’atar, look for a blend that doesn’t include salt. Do not confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe.

3 tablespoons extra-virgin olive oil

1 onion, chopped fine

Salt and pepper

3 garlic cloves, minced

2 tablespoons za’atar

1 cup medium-grind bulgur, rinsed

1 (15-ounce) can no-salt-added chickpeas, rinsed

¾ cup low-sodium vegetable broth

¾ cup water

3 ounces (3 cups) baby spinach, chopped

1 tablespoon lemon juice

1. Heat 2 tablespoons oil in large saucepan over medium heat until shimmering. Add onion and ½ teaspoon salt and cook until softened, about 5 minutes. Stir in garlic and 1 tablespoon za’atar and cook until fragrant, about 30 seconds.

2. Stir in bulgur, chickpeas, broth, and water and bring to simmer. Reduce heat to low, cover, and simmer gently until bulgur is tender, 16 to 18 minutes.

3. Off heat, lay clean dish towel underneath lid and let bulgur sit for 10 minutes. Add spinach, lemon juice, remaining 1 tablespoon za’atar, and remaining 1 tablespoon oil and fluff gently with fork to combine. Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 160 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 180mg • Total Carbs 21g • Fiber 4g • Total Sugar 1g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 1.5

Couscous with Tomato, Scallion, and Lemon

SERVES 6

WHY THIS RECIPE WORKS Couscous is a supersimple, versatile side dish that is hands-off and quick to come together. For a healthier option, we chose to use whole-wheat couscous, which has more fiber. Toasting the couscous before adding liquid helped bring out its nutty flavor. After just 12 minutes, the grains were perfectly cooked. Once we had fluffed the couscous with a fork, we boosted its flavor profile with lemon, tomato, and scallion, keeping the dish light and fresh. Do not use Israeli couscous in this recipe; its larger size requires a different cooking method.

1 cup whole-wheat couscous

2 tablespoons extra-virgin olive oil

1 onion, chopped fine

Salt and pepper

2 garlic cloves, minced

1 teaspoon grated lemon zest plus 1½ teaspoons lemon juice

⅛ teaspoon cayenne pepper

¾ cup water

¾ cup unsalted chicken broth

1 tomato, cored, seeded, and chopped fine

1 scallion, sliced thin

1. Toast couscous in medium saucepan over medium-high heat, stirring often, until a few grains begin to brown, about 3 minutes. Transfer couscous to large bowl and set aside.

2. Heat 1 tablespoon oil in now-empty saucepan over medium heat until shimmering. Add onion and ½ teaspoon salt and cook until softened, about 5 minutes. Stir in garlic, lemon zest, and cayenne and cook until fragrant, about 30 seconds. Stir in water and broth and bring to boil.

3. Once boiling, immediately pour broth mixture over couscous, cover tightly with plastic wrap, and let sit until grains are tender, about 12 minutes.

4. Add remaining 1 tablespoon oil, lemon juice, tomato, and scallion and fluff gently with fork to combine. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 170 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 210mg • Total Carbs 28g • Fiber 5g • Total Sugar 3g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

VARIATIONS

Couscous with Carrots, Chickpeas, and Herbs

SERVES 8

WHY THIS RECIPE WORKS For a warm, spicier couscous side, we bloomed coriander and ginger in a saucepan with oil, garlic, carrots, and onion before adding our liquid and grains and letting the grains sit until tender. Parsley and lemon juice added a hit of freshness before serving. Do not use Israeli couscous in this recipe; its larger size requires a different cooking method.

1 cup whole-wheat couscous

2 tablespoons extra-virgin olive oil

2 carrots, peeled and chopped fine

1 onion, chopped fine

Salt and pepper

2 garlic cloves, minced

½ teaspoon ground coriander

½ teaspoon ground ginger

¾ cup water

¾ cup unsalted chicken broth

1 (15-ounce) can no-salt-added chickpeas, rinsed

¼ cup minced fresh parsley, cilantro, and/or mint

1½ teaspoons lemon juice

1. Toast couscous in medium saucepan over medium-high heat, stirring often, until a few grains begin to brown, about 3 minutes. Transfer couscous to large bowl and set aside.

2. Heat 1 tablespoon oil in now-empty saucepan over medium heat until shimmering. Add carrots, onion, and ½ teaspoon salt and cook until softened, 6 to 8 minutes. Stir in garlic, coriander, and ginger and cook until fragrant, about 30 seconds. Stir in water, broth, and chickpeas and bring to boil.

3. Once boiling, immediately pour broth mixture over couscous, cover tightly with plastic wrap, and let sit until grains are tender, about 12 minutes.

4. Add remaining 1 tablespoon oil, parsley, and lemon juice and fluff gently with fork to combine. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 170 • Total Fat 4g • Sat Fat 0.5g • Chol 0mg

Sodium 180mg • Total Carbs 28g • Fiber 5g • Total Sugar 3g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

Couscous with Saffron, Raisins, and Toasted Almonds

SERVES 6

WHY THIS RECIPE WORKS Just a tiny bit of saffron, along with cinnamon and cayenne, worked wonders transforming couscous into a flavorful side. Raisins added just a touch of sweetness and plumped up nicely when cooked with the grains. Sliced almonds provided a slight crunch to our cooked couscous, and a squeeze of lemon juice brightened all the flavors. Do not use Israeli couscous in this recipe; its larger size requires a different cooking method.

1 cup whole-wheat couscous

2 tablespoons extra-virgin olive oil

1 onion, chopped fine

Salt and pepper

⅛ teaspoon saffron threads, crumbled

⅛ teaspoon ground cinnamon

⅛ teaspoon cayenne pepper

¾ cup water

¾ cup unsalted chicken broth

½ cup raisins

¼ cup sliced almonds, toasted

1½ teaspoons lemon juice

1. Toast couscous in medium saucepan over medium-high heat, stirring often, until a few grains begin to brown, about 3 minutes. Transfer couscous to large bowl and set aside.

2. Heat 1 tablespoon oil in now-empty saucepan over medium heat until shimmering. Add onion and ½ teaspoon salt and cook until softened, about 5 minutes. Stir in saffron, cinnamon, and cayenne and cook until fragrant, about 30 seconds. Stir in water, broth, and raisins and bring to boil.

3. Once boiling, immediately pour broth mixture over couscous, cover tightly with plastic wrap, and let sit until grains are tender, about 12 minutes.

4. Add remaining 1 tablespoon oil, almonds, and lemon juice and fluff gently with fork to combine. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 230 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 220mg • Total Carbs 36g • Fiber 5g • Total Sugar 14g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2.5

Farro Salad with Asparagus, Snap Peas, and Tomatoes

SERVES 8

WHY THIS RECIPE WORKS Whole-grain farro is versatile, nutritious, and makes a great base for a grain side. We wondered if we could bypass the traditional step of soaking the grains overnight and then cooking them slowly in favor of a simpler, quicker method. We learned that boiling the grains in plenty of salted water and then draining them yielded nicely firm but tender farro—no soaking necessary. To make sure this salad looked as good as it tasted, we briefly boiled bite-size pieces of asparagus and snap peas to bring out their vibrant color and crisp-tender bite. A lemon-dill dressing complemented the earthy farro. Cherry tomatoes and feta offered a full-flavored finish. We prefer the flavor and texture of whole farro; pearled farro can be used, but the texture may be softer. Do not use quick-cooking or presteamed farro (read the ingredient list on the package to determine this) in this recipe. The cooking time for farro can vary greatly among different brands, so we recommend beginning to check for doneness after 10 minutes.

6 ounces asparagus, trimmed and cut into 1-inch lengths

6 ounces sugar snap peas, strings removed, halved crosswise

Salt and pepper

1½ cups whole farro

3 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

2 tablespoons minced shallot

1 teaspoon Dijon mustard

6 ounces cherry tomatoes, halved

2 ounces feta cheese, crumbled (½ cup)

3 tablespoons chopped fresh dill

1. Bring 4 quarts water to boil in large pot. Add asparagus, snap peas, and 1 teaspoon salt and cook until crisp-tender, about 3 minutes. Using slotted spoon, transfer vegetables to large plate and let cool completely, about 15 minutes.

2. Return water to boil, add farro, and cook until grains are tender with slight chew, 15 to 30 minutes. Drain farro well. Transfer to parchment paper–lined rimmed baking sheet and spread into even layer. Let cool completely, about 15 minutes.

3. Whisk oil, lemon juice, shallot, mustard, and ¼ teaspoon pepper together in large bowl. Add vegetables, farro, tomatoes, ¼ cup feta, and dill and gently toss to combine. Season with pepper to taste. Transfer to serving platter and sprinkle with remaining ¼ cup feta. Serve.

PER ¾-CUP SERVING

Cal 210 • Total Fat 8g • Sat Fat 2g • Chol 5mg

Sodium 120mg • Total Carbs 31g • Fiber 4g • Total Sugar 4g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 2

VARIATION

Farro Salad with Cucumber, Yogurt, and Mint

SERVES 8

WHY THIS RECIPE WORKS This tzatziki-inspired farro salad boasts a bit of creaminess from protein-rich Greek yogurt. Fresh mint and cucumber provide additional texture and fragrance. We prefer the flavor and texture of whole farro; pearled farro can be used, but the texture may be softer. Do not use quick-cooking or presteamed farro (read the ingredient list on the package to determine this) in this recipe. The cooking time for farro can vary greatly among different brands, so we recommend beginning to check for doneness after 10 minutes.

1½ cups whole farro

Salt and pepper

3 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

2 tablespoons minced shallot

2 tablespoons plain 2 percent Greek yogurt

1 English cucumber, halved lengthwise, seeded, and cut into ¼-inch pieces

6 ounces cherry tomatoes, halved

1 cup baby arugula

3 tablespoons chopped fresh mint

1. Bring 4 quarts water to boil in large pot. Add farro and 1 teaspoon salt and cook until grains are tender with slight chew, 15 to 30 minutes. Drain farro well. Transfer to parchment paper–lined rimmed baking sheet and spread into even layer. Let cool completely, about 15 minutes.

2. Whisk oil, lemon juice, shallot, yogurt, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl. Add farro, cucumber, tomatoes, arugula, and mint and gently toss to combine. Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 190 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 100mg • Total Carbs 30g • Fiber 4g • Total Sugar 3g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 2

All About Cooking Grains

The types of grains and the best methods for cooking them can vary tremendously. Some grains, such as bulgur, cook in minutes, and others, such as barley or wheat berries, take much longer. Here in the test kitchen we have homed in on three basic methods for cooking grains. We then determined which are best for each type of grain. While some grains, such as bulgur, take well to any cooking method, others will turn out best when cooked with a specific method.

PILAF-STYLE DIRECTIONS Rinse (see this page) and then dry grain on towel. Heat 1 tablespoon oil in medium saucepan (preferably nonstick) over medium-high heat until shimmering. Stir in grain and toast until lightly golden and fragrant, 2 to 3 minutes. Stir in water and ¼ teaspoon salt. Bring mixture to simmer, then reduce heat to low, cover, and continue to simmer until grain is tender and has absorbed all of water, following cooking times given below. Off heat, let grain stand for 10 minutes, then fluff with fork.

BOILING DIRECTIONS Bring water to boil in large saucepan. Stir in grain and salt. Return to boil, then reduce to simmer and cook until grain is tender, following cooking times given in chart below. Drain.

MICROWAVE DIRECTIONS Rinse grain (see this page). Combine water, grain, 1 tablespoon oil, and ¼ teaspoon salt in bowl. Cover and cook following times given below. Remove from microwave and fluff with fork. Cover bowl with plastic wrap, poke several vent holes with tip of knife, and let sit until completely tender, about 5 minutes.

TYPE OF GRAIN	COOKING METHOD	AMOUNT OF GRAIN	AMOUNT OF WATER	AMOUNT OF SALT	COOKING TIME
Pearled Barley	Pilaf-Style Boiled Microwave	1 cup 1 cup X	1⅔ cups 4 quarts X	¼ teaspoon 1 teaspoon X	20 to 40 minutes 25 to 45 minutes X
Bulgur (medium-to coarse-grind)	Pilaf-Style* Boiled Microwave	1 cup 1 cup 1 cup	1½ cups 4 quarts 1 cup	¼ teaspoon 1 teaspoon ¼ teaspoon	16 to 18 minutes 5 minutes 5 to 10 minutes
Farro	Pilaf-Style Boiled Microwave	X 1 cup X	X 4 quarts X	X 1 teaspoon X	X 15 to 30 minutes X
Wheat Berries	Pilaf-Style Boiled Microwave	X 1 cup X	X 4 quarts X	X ½ teaspoon X	X 1 hour to 1 hour 10 minutes X
* For bulgur pilaf, do not rinse, and skip the toasting step, adding the grain to the pot with the liquid. X = Not recommended

Warm Farro with Mushrooms and Thyme

SERVES 6

WHY THIS RECIPE WORKS We wanted to pair earthy, hearty mushrooms with equally hearty farro. To start, we used the pasta method (an abundance of water) to boil our farro, which ensured the grains cooked evenly and required only half an hour. We then moved on to the mushrooms, sautéing them with shallot and thyme until the moisture evaporated and the mushrooms achieved some browning. Scraping up the browned bits in the pan with sherry rounded things out with sweetness and acidity before we added the farro. We prefer the flavor and texture of whole farro; pearled farro can be used, but the texture may be softer. Do not use quick-cooking or presteamed farro (read the ingredient list on the package to determine this) in this recipe. The cooking time for farro can vary greatly among different brands, so we recommend beginning to check for doneness after 10 minutes.

1½ cups whole farro

Salt and pepper

3 tablespoons extra-virgin olive oil

12 ounces cremini mushrooms, trimmed and chopped coarse

1 shallot, minced

1½ teaspoons minced fresh thyme or ½ teaspoon dried

3 tablespoons dry sherry

3 tablespoons minced fresh parsley

1½ teaspoons sherry vinegar, plus extra for seasoning

1. Bring 4 quarts water to boil in large pot. Add farro and 1 teaspoon salt and cook until grains are tender with slight chew, 15 to 30 minutes. Drain farro, return to now-empty pot, and cover to keep warm.

2. Heat 2 tablespoons oil in 12-inch skillet over medium heat until shimmering. Add mushrooms, shallot, thyme, and ¼ teaspoon salt and cook, stirring occasionally, until moisture has evaporated and vegetables start to brown, 8 to 10 minutes. Stir in sherry, scraping up any browned bits, and cook until skillet is almost dry.

3. Add farro and remaining 1 tablespoon oil and cook until heated through, about 2 minutes. Off heat, stir in parsley and vinegar. Season with pepper and extra vinegar to taste and serve.

PER ⅔-CUP SERVING

Cal 250 • Total Fat 9g • Sat Fat 1g • Chol 0mg

Sodium 135mg • Total Carbs 39g • Fiber 4g • Total Sugar 4g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 2.5

VARIATION

Warm Farro with Fennel and Parmesan

SERVES 6

WHY THIS RECIPE WORKS To give farro a different flavor profile, we quickly sautéed fennel to give it a subtle sweetness, then paired it with garlic and thyme. After we tossed the fennel with our cooked farro, a sprinkle of Parmesan provided some richness and a slightly salty bite. We prefer the flavor and texture of whole farro; pearled farro can be used, but the texture may be softer. Do not use quick-cooking or presteamed farro (read the ingredient list on the package to determine this) in this recipe. The cooking time for farro can vary greatly among different brands, so we recommend beginning to check for doneness after 10 minutes.

1½ cups whole farro

Salt and pepper

3 tablespoons extra-virgin olive oil

1 onion, chopped fine

1 small fennel bulb, stalks discarded, bulb halved, cored, and chopped fine

3 garlic cloves, minced

1 teaspoon minced fresh thyme or ¼ teaspoon dried

1 ounce Parmesan cheese, grated (½ cup)

¼ cup minced fresh parsley

2 teaspoons sherry vinegar, plus extra for seasoning

2. Heat 2 tablespoons oil in 12-inch skillet over medium heat until shimmering. Add onion, fennel, and ¼ teaspoon salt and cook until softened, 6 to 8 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds. Add farro and remaining 1 tablespoon oil and cook until heated through, about 2 minutes. Off heat, stir in Parmesan, parsley, and vinegar. Season with pepper and extra vinegar to taste. Serve.

PER ⅔-CUP SERVING

Cal 280 • Total Fat 10g • Sat Fat 1.5g • Chol 5mg

Sodium 240mg • Total Carbs 41g • Fiber 6g • Total Sugar 4g

Added Sugar 0g • Protein 9g • Total Carbohydrate Choices 3

Creamy Parmesan Polenta

SERVES 6

WHY THIS RECIPE WORKS Polenta makes a perfect foil for rich stews and braises, or it can be topped with sautéed vegetables for a simple, satisfying dinner. However, it’s often loaded with butter, creamy cheese, and salt, making it a super-indulgent dish high in saturated fat and sodium. We wanted a diabetic-friendly polenta with deep corn flavor and a smooth, rich consistency. From the outset, we knew that the right type of cornmeal was essential. Coarse-ground degerminated cornmeal gave us the soft but hearty texture and sweet, nutty flavor we were looking for. Adding a pinch of baking soda to the pot helped to soften the cornmeal’s endosperm, which cut down on the cooking time. The baking soda also encouraged the granules to break down and release their starch in a uniform way, creating a silky, creamy consistency with minimal stirring. While many recipes are heavy-handed with the salt, we relied on good-quality Parmesan cheese to contribute saltiness as well as a complementary nutty flavor. Olive oil and fresh parsley, stirred in at the last minute, ensured a satisfying, rich flavor and silkiness. If the polenta bubbles or sputters even slightly after the first 10 minutes, the heat is too high and you may need a flame tamer.

5 cups water

Salt and pepper

Pinch baking soda

1 cup coarse-ground cornmeal

1 ounce Parmesan cheese, grated (½ cup)

¼ cup minced fresh parsley or basil

1 tablespoons extra-virgin olive oil

1. Bring water to boil in large saucepan over medium-high heat. Stir in ½ teaspoon salt and baking soda. While whisking constantly, slowly pour cornmeal into water in steady stream. Bring mixture to boil, stirring constantly, then reduce heat to lowest setting and cover.

2. After 5 minutes, whisk polenta to smooth out any lumps that may have formed. (Make sure to scrape down sides and bottom of saucepan.) Cover and continue to cook, without stirring, until polenta grains are tender but slightly al dente, about 25 minutes. (Polenta should be loose and barely hold its shape; it will continue to thicken as it cools.)

3. Off heat, stir in Parmesan, parsley, and oil and season with pepper to taste. Cover and let sit for 5 minutes. Serve.

PER ¾-CUP SERVING

Cal 100 • Total Fat 4g • Sat Fat 1g • Chol 5mg

Sodium 300mg • Total Carbs 14g • Fiber 2g • Total Sugar 0g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

A flame tamer keeps polenta, risotto, and sauces from simmering too briskly. To make one, crumble a sheet of heavy-duty aluminum foil and shape into a 1-inch-thick ring of even thickness the size of your burner.

NOTES FROM THE TEST KITCHEN

Sorting Out Polenta

In the supermarket, cornmeal can be labeled as anything from yellow grits to corn semolina. Forget the names. When shopping for the right product to make polenta, there are three things to consider: “instant” or “quick-cooking” versus the traditional style; degerminated versus whole-grain meal; and grind size.

Instant and quick-cooking cornmeals are parcooked and comparatively bland—leave them on the shelf. Though we love the full corn flavor of whole-grain cornmeal, it remains slightly gritty no matter how long you cook it. We prefer degerminated cornmeal, in which the hard hull and germ are removed from each kernel (check the back label or ingredient list to see if your cornmeal is degerminated; if it’s not explicitly labeled as such, you can assume it’s whole-grain).

As for grind, we found that coarser grains brought the most desirable and pillowy texture to our Creamy Parmesan Polenta. However, grind coarseness can vary dramatically from brand to brand since there are no standards to ensure consistency—one manufacturer’s “coarse” may be another’s “fine.” To identify coarse polenta as really coarse, the grains should be about the size of couscous.

Quinoa Pilaf with Lemon and Thyme

SERVES 6

WHY THIS RECIPE WORKS Quinoa is a nutritionally dense alternative to rice that is easier to prepare. It has an appealingly nutty flavor and a crunchy texture, but often turns into a mushy mess with washed-out flavor and an underlying bitterness. We wanted a simple quinoa pilaf with light, distinct grains and great flavor. We found that most recipes for quinoa pilaf turn out woefully overcooked quinoa because they call for far too much liquid. We reduced the water to ensure tender grains with a satisfying bite. We also toasted the quinoa in a dry saucepan to develop its natural nutty flavor before simmering. We enlivened our pilaf with some sautéed onion and finished it with herbs and a squeeze of lemon juice. Be sure to rinse the quinoa in a fine-mesh strainer before using; rinsing removes the quinoa’s bitter protective coating (called saponin).

1½ cups prewashed white quinoa, rinsed

2 tablespoons extra-virgin olive oil

1 onion, minced

½ teaspoon salt

¼ teaspoon pepper

1¾ cups water

1 (2-inch) strip lemon zest plus 2 teaspoons juice

1 teaspoon minced fresh thyme or ¼ teaspoon dried

2 tablespoons minced fresh parsley

1. Toast quinoa in medium saucepan over medium-high heat, stirring often, until quinoa is very fragrant and makes continuous popping sound, 5 to 7 minutes; transfer to bowl.

2. Heat oil in now-empty saucepan over medium heat until shimmering. Add onion, salt, and pepper and cook until softened, about 5 minutes. Stir in water, lemon zest, thyme, and quinoa and bring to simmer. Reduce heat to low, cover, and cook until grains are just tender and liquid is absorbed, 18 to 20 minutes, stirring once halfway through cooking.

3. Off heat, lay clean dish towel underneath lid and let pilaf sit for 10 minutes. Discard lemon zest. Add lemon juice and parsley and fluff gently with fork to combine. Serve.

PER ⅔-CUP SERVING

Cal 210 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 200mg • Total Carbs 29g • Fiber 3g • Total Sugar 2g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

Quinoa Salad with Red Bell Pepper and Cilantro

SERVES 4

WHY THIS RECIPE WORKS For an easy quinoa side dish, we toasted the grains to bring out their nutty flavor before adding our liquid. Once they had absorbed all the water, we transferred them to a baking sheet to expedite cooling before tossing them with crunchy bell pepper, onion, jalapeño, and fresh cilantro. To make a bright, flavorful dressing, we whisked together lime juice, mustard, garlic, and cumin. To make this dish spicier, include the chile’s seeds. After 12 minutes of cooking, there will still be a little bit of water in the pan, but this will evaporate as the quinoa cools. Be sure to rinse the quinoa in a fine-mesh strainer before using; rinsing removes the quinoa’s bitter protective coating (called saponin).

1 cup prewashed white quinoa, rinsed

1½ cups water

Salt and pepper

2 tablespoons lime juice

1 tablespoon extra-virgin olive oil

2 teaspoons Dijon mustard

1 small garlic clove, minced

½ teaspoon ground cumin

½ red bell pepper, chopped fine

½ jalapeño chile, stemmed, seeded, and minced

2 tablespoons finely chopped red onion

1 tablespoon minced fresh cilantro

1. Toast quinoa in medium saucepan over medium-high heat, stirring often, until quinoa is very fragrant and makes continuous popping sound, 5 to 7 minutes. Stir in water and ¼ teaspoon salt and bring to simmer. Reduce heat to low, cover, and cook until quinoa is nearly tender and most of liquid is absorbed, about 12 minutes.

2. Transfer quinoa to parchment paper–lined rimmed baking sheet and spread into even layer. Let sit until tender and cool, about 20 minutes.

3. Whisk lime juice, oil, mustard, garlic, and cumin together in large bowl. Add quinoa, bell pepper, jalapeño, onion, and cilantro and gently toss to combine. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 200 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 230mg • Total Carbs 29g • Fiber 3g • Total Sugar 2g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

Wheat Berry Salad with Roasted Red Pepper, Feta, and Arugula

SERVES 6

WHY THIS RECIPE WORKS Wheat berries are whole, unprocessed kernels of wheat. Since none of the grain has been removed, they are an excellent source of healthy fiber. Thanks to their earthy flavor, chewy exterior, and tender interior, they’re ideal for a satisfying salad. We tossed them in a tangy vinaigrette of sherry vinegar, garlic, cumin, and cayenne. To our bold pair of ingredients—roasted red peppers and feta cheese—we added peppery arugula to balance the sweetness of the peppers and fresh cilantro for brightness. Canned chickpeas rounded out this healthy side dish. If using quick-cooking or presteamed wheat berries (read the ingredient list on the package to determine this), you will need to decrease the cooking time in step 1.

1 cup wheat berries

Salt

2 tablespoons extra-virgin olive oil

2 tablespoons sherry vinegar

2 garlic cloves, minced

½ teaspoon ground cumin

⅛ teaspoon cayenne pepper

1 (15-ounce) can no-salt-added chickpeas, rinsed

½ cup jarred roasted red peppers, rinsed, patted dry, and chopped

2 ounces feta cheese, crumbled (½ cup)

¼ cup minced fresh cilantro

2 ounces (2 cups) baby arugula, chopped coarse

1. Bring 4 quarts water to boil in large pot. Add wheat berries and ½ teaspoon salt and cook until tender with slight chew, 60 to 70 minutes.

2. Whisk oil, vinegar, garlic, cumin, and cayenne together in large bowl. Drain wheat berries, add to bowl with dressing, and gently toss to coat. Let cool slightly, about 15 minutes.

3. Stir in chickpeas, red peppers, feta, and cilantro. Add arugula and gently toss to combine. Serve.

PER 1-CUP SERVING

Cal 230 • Total Fat 7g • Sat Fat 2 • Chol 10mg

Sodium 170mg • Total Carbs 32g • Fiber 6g • Total Sugar 2g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 2

Warm Wheat Berries with Zucchini, Red Bell Pepper, and Oregano

SERVES 6

WHY THIS RECIPE WORKS Warm wheat berries with vegetables is an excellent choice for a diabetes-friendly side dish. In order to bulk up the dish without adding too many carbohydrates, we turned to crisp-tender zucchini, red onion, and sweet red bell pepper. Browning the vegetables gave them great flavor; but we found that sautéing them in batches was essential to achieving the deep sear we were after. We cooked the wheat berries using the pasta method to ensure even cooking, and then allowed the warm wheat berries to soak in a bold oregano vinaigrette while the vegetables were cooking. If using quick-cooking or presteamed wheat berries (read the ingredient list on the package to determine this), you will need to decrease the wheat berry cooking time in step 1.

1½ cups wheat berries

Salt and pepper

2 tablespoons extra-virgin olive oil

3 tablespoons red wine vinegar

1 tablespoon grated lemon zest

1 tablespoon minced fresh oregano or 1½ teaspoons dried

1 garlic clove, minced

1 zucchini, cut into ½-inch pieces

1 red onion, chopped

1 red bell pepper, stemmed, seeded, and cut into ½-inch pieces

1. Bring 4 quarts water to boil in large pot. Add wheat berries and ½ teaspoon salt and cook until tender with slight chew, 60 to 70 minutes.

2. Whisk 1 tablespoon oil, vinegar, lemon zest, oregano, and garlic together in large bowl. Drain wheat berries, add to bowl with dressing, and gently toss to coat.

3. Heat 2 teaspoons oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add zucchini and ¼ teaspoon salt and cook, stirring occasionally, until deep golden brown and beginning to char in spots, 6 to 8 minutes; transfer to bowl with wheat berries.

4. Return now-empty skillet to medium-high heat and add remaining 1 teaspoon oil, onion, bell pepper, and ¼ teaspoon salt. Cook, stirring occasionally, until onion is charred at edges and pepper skin is charred and blistered, 8 to 10 minutes. Add wheat berry–zucchini mixture to skillet and cook until heated through, about 2 minutes. Season with pepper to taste. Serve.

PER ⅔-CUP SERVING

Cal 220 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 210mg • Total Carbs 38g • Fiber 7g • Total Sugar 2g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 2.5

Lentil Salad with Olives, Mint, and Feta

SERVES 4

WHY THIS RECIPE WORKS Lentils, like beans, are high in fiber and protein, which can help stabilize blood sugar for those on a diabetic diet. For a Greek-inspired lentil salad, we needed to ensure that the lentils would stay intact through cooking. French green lentils were the perfect choice, since they hold their shape well. A salt soak softened their skins, leading to fewer blowouts. Cooking the lentils in the oven heated them gently and uniformly, and we boosted their flavor by adding garlic and a bay leaf. A simple, tart vinaigrette perfectly balanced the lentils. Mint, shallot, and kalamata olives brought the salad to life; a sprinkle of feta finished the dish. Lentilles du Puy, also called French green lentils, are our first choice for this recipe, but brown, black, or regular green lentils are fine, too (note that cooking times will vary depending on the type used). Salt-soaking helps keep the lentils intact, but if you don’t have time, they’ll still taste good. You will need a medium ovensafe saucepan for this recipe.

Salt and pepper

1 cup lentilles du Puy, picked over and rinsed

5 garlic cloves, lightly crushed and peeled

1 bay leaf

5 tablespoons extra-virgin olive oil

3 tablespoons white wine vinegar

½ cup pitted kalamata olives, chopped coarse

½ cup chopped fresh mint

1 large shallot, minced

1 ounce feta cheese, crumbled (¼ cup)

1. Dissolve 1 teaspoon salt in 4 cups warm water (about 110 degrees) in bowl. Add lentils and soak at room temperature for 1 hour. Drain well.

2. Adjust oven rack to middle position and heat oven to 325 degrees. Combine lentils, 4 cups water, garlic, bay leaf, and ½ teaspoon salt in medium ovensafe saucepan. Cover, transfer saucepan to oven, and cook until lentils are tender but remain intact, 40 to 60 minutes.

3. Drain lentils well; discard garlic and bay leaf. Whisk oil and vinegar together in large bowl. Add lentils, olives, mint, and shallot and gently toss to combine. Season with pepper to taste. Transfer to serving dish and sprinkle with feta. Serve.

PER ¾-CUP SERVING

Cal 350 • Total Fat 21g • Sat Fat 3.5g • Chol 5mg

Sodium 200mg • Total Carbs 31g • Fiber 8g • Total Sugar 2g

Added Sugar 0g • Protein 12g • Total Carbohydrate Choices 2

VARIATIONS

Lentil Salad with Hazelnuts and Goat Cheese

Omit olives. Substitute 3 tablespoons red wine vinegar for white wine vinegar and add 2 teaspoons Dijon mustard to oil and vinegar. Substitute ¼ cup chopped fresh parsley for mint and ¼ cup crumbled goat cheese for feta. Sprinkle salad with ¼ cup coarsely chopped toasted hazelnuts with the feta.

PER ¾-CUP SERVING

Cal 390 • Total Fat 24g • Sat Fat 4g • Chol 5mg

Sodium 170mg • Total Carbs 31g • Fiber 8g • Total Sugar 2g

Added Sugar 0g • Protein 13g • Total Carbohydrate Choices 2

Lentil Salad with Carrots and Cilantro

Omit shallot and feta. Toss 2 carrots, peeled and cut into 2-inch-long matchsticks, with 1 teaspoon ground cumin, ½ teaspoon ground cinnamon, and ⅛ teaspoon cayenne pepper in bowl; cover and microwave until carrots are tender but still crisp, 2 to 4 minutes. Substitute 3 tablespoons lemon juice for white wine vinegar, carrots for olives, and ¼ cup chopped fresh cilantro for mint.

PER ¾-CUP SERVING

Cal 330 • Total Fat 19g • Sat Fat 2.5g • Chol 0mg

Sodium 105mg • Total Carbs 33g • Fiber 8g • Total Sugar 3g

Added Sugar 0g • Protein 11g • Total Carbohydrate Choices 2

Lentil Salad with Spinach, Walnuts, and Parmesan

Place 4 ounces baby spinach and 2 tablespoons water in bowl; cover and microwave until spinach is wilted and volume is halved, about 4 minutes. Remove bowl from microwave and keep covered for 1 minute. Drain spinach thoroughly in colander, then chop coarse. Return spinach to colander and press with rubber spatula to release remaining liquid. Substitute 2 tablespoons sherry vinegar for white wine vinegar, spinach for olives and mint, and ¼ cup coarsely grated Parmesan cheese for feta. Sprinkle salad with 2 tablespoons coarsely chopped toasted walnuts before serving.

PER ¾-CUP SERVING

Cal 380 • Total Fat 23g • Sat Fat 3.5g • Chol 5mg

Sodium 230mg • Total Carbs 31g • Fiber 8g • Total Sugar 2g

Added Sugar 0g • Protein 15g • Total Carbohydrate Choices 2

NOTES FROM THE TEST KITCHEN

Getting to Know Lentils

Lentils come in dozens of sizes and colors and the differences in flavor and color are considerable. Because they are thin-skinned, they require no soaking, which makes them a versatile legume. In the test kitchen, we evaluated the most commonly available types of lentils in terms of taste, texture, and appearance. Here’s what we found.

Brown and Green Lentils These larger lentils are what you’ll find in every supermarket. They are a uniform drab brown or green. Tasters commented on their “mild yet light and earthy flavor”; some found their texture “creamy,” while others complained that they were “chalky.” But everyone agreed that they held their shape and were tender inside. This is an all-purpose lentil, great in soups and salads or simmered, then tossed with olive oil and herbs.

Lentilles du Puy These dark green French lentils from the city of Le Puy are smaller than the more common brown and green varieties. They are a dark olive green, almost black. Tasters praised these for their “rich, earthy, complex flavor” and “firm yet tender texture.” This is the kind to use if you are looking for lentils that will keep their shape (and look beautiful on the plate) when cooked, so they’re perfect for salads and dishes where the lentils take center stage.

Red and Yellow Lentils Split, very colorful, and skinless, these small orange-red or golden-yellow lentils completely disintegrate when cooked. If you are looking for lentils that will quickly break down into a thick puree, these are the ones to use (see Dal, this page).

Spiced Lentil Salad with Winter Squash

SERVES 6

WHY THIS RECIPE WORKS To make a satisfying, nutritious lentil dish, adding roasted winter squash worked perfectly, allowing a hearty serving that didn’t tip the scales in terms of carbohydrates or calories. To accentuate the delicate butternut squash flavor, we tossed the squash with balsamic vinegar and extra-virgin olive oil and roasted it in a hot oven. Putting the rack in the lowest position encouraged deep, even browning. We opted for French lentils, which hold their shape well during cooking and have a robust flavor, and soaked them in a saltwater solution to season them throughout and ensure fewer blowouts. Warm spices bloomed in oil infused the dish with more flavor. For the dressing, we used balsamic vinegar and Dijon mustard. Parsley and red onion gave the dish freshness, and pepitas added texture. Lentilles du Puy (also called French green lentils) are our first choice for this recipe but brown, or regular green lentils are fine, too (note that cooking times will vary depending on the type used). Salt-soaking helps keep the lentils intact, but if you don’t have time, they’ll still taste good. You will need a medium ovensafe saucepan for this recipe.

Salt and pepper

1 cup lentilles du Puy, picked over and rinsed

1 pound butternut squash, peeled, seeded, and cut into ½-inch pieces (3 cups)

5 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

1 garlic clove, minced

½ teaspoon ground coriander

¼ teaspoon ground cumin

¼ teaspoon ground ginger

⅛ teaspoon ground cinnamon

1 teaspoon Dijon mustard

½ cup fresh parsley leaves

¼ cup finely chopped red onion

1 tablespoon roasted, unsalted pepitas

1. Dissolve 1 teaspoon salt in 4 cups warm water (about 110 degrees) in bowl. Add lentils and soak at room temperature for 1 hour. Drain well.

2. Adjust oven racks to middle and lowest positions and heat oven to 450 degrees. Toss squash with 1 tablespoon oil, 1½ teaspoons vinegar, ¼ teaspoon salt, and ¼ teaspoon pepper. Arrange squash in single layer on rimmed baking sheet and roast on lower rack until well browned and tender, 20 to 25 minutes, stirring halfway through roasting. Let cool slightly. Reduce oven temperature to 325 degrees.

3. Cook 1 tablespoon oil, garlic, coriander, cumin, ginger, and cinnamon in medium ovensafe saucepan over medium heat until fragrant, about 1 minute. Stir in 4 cups water and lentils. Cover, transfer saucepan to upper rack in oven, and cook until lentils are tender but remain intact, 40 to 60 minutes.

4. Drain lentils well. Whisk remaining 3 tablespoons oil, remaining 1½ tablespoons vinegar, and mustard together in large bowl. Add squash, lentils, parsley, and onion and gently toss to combine. Season with pepper to taste. Transfer to serving platter and sprinkle with pepitas. Serve.

PER ¾-CUP SERVING

Cal 250 • Total Fat 13g • Sat Fat 2g • Chol 0mg

Sodium 180mg • Total Carbs 28g • Fiber 6g • Total Sugar 3g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 2

Lentils with Spinach and Garlic Chips

SERVES 4

WHY THIS RECIPE WORKS The combination of lentils and spinach is a classic, but can often translate into a drab, mushy side dish. Here, tender yet firm lentils and perfectly wilted spinach are studded with garlic chips for an unmistakably bold dish. We started by frying sliced garlic in olive oil; the crunchy golden garlic chips added a nice textural contrast to the final dish and infused the cooking oil with garlic flavor. Tasters preferred the clean flavor of lentils cooked in water over those cooked in broth. Allowing sturdy curly-leaf spinach to wilt in the pot with the lentils was simple and avoided using extra dishes; the mineral-y flavor of the spinach complemented the earthy lentils perfectly. As a finishing touch, we stirred in some red wine vinegar for brightness. It’s important to cook the garlic until just golden—if it becomes too dark, it will have an unpleasant bitter taste. If you can’t find curly-leaf spinach, you can substitute flat-leaf spinach; do not substitute baby spinach. Green or brown lentils are our first choice for this recipe, but it will work with any type of lentil except red or yellow (note that cooking times will vary depending on the type used).

2 tablespoons extra-virgin olive oil

4 garlic cloves, sliced thin

1 onion, chopped fine

Salt and pepper

1 teaspoon ground coriander

1 teaspoon ground cumin

2½ cups water

1 cup green or brown lentils, picked over and rinsed

8 ounces curly-leaf spinach, stemmed and chopped coarse

1 tablespoon red wine vinegar

1. Cook oil and garlic in large saucepan over medium-low heat, stirring often, until garlic turns crisp and golden but not brown, about 5 minutes. Using slotted spoon, transfer garlic to paper towel–lined plate; set aside for serving.

2. Add onion and ¼ teaspoon salt to fat left in saucepan and cook over medium heat until softened and lightly browned, 5 to 7 minutes. Stir in coriander and cumin and cook until fragrant, about 30 seconds.

3. Stir in water and lentils and bring to simmer. Reduce heat to low, cover, and cook, stirring occasionally, until lentils are mostly tender but still intact, 30 to 50 minutes.

4. Stir in spinach, 1 handful at a time, and cook, stirring occasionally, until spinach is wilted and lentils are completely tender, about 8 minutes. Stir in vinegar and ⅛ teaspoon salt and season with pepper to taste. Transfer to serving dish, sprinkle with toasted garlic, and serve.

PER ¾-CUP SERVING

Cal 250 • Total Fat 8g • Sat Fat 1g • Chol 0mg

Sodium 270mg • Total Carbs 33g • Fiber 9g • Total Sugar 2g

Added Sugar 0g • Protein 9g • Total Carbohydrate Choices 2

Dal (Spiced Red Lentils)

SERVES 4

WHY THIS RECIPE WORKS Dals are spiced lentil stews common throughout India. We wanted our dal to be simple yet still have complex flavors so we created a blend of warm spices with a subtle layer of heat. Blooming the spices in oil deepened their flavors and onion, garlic, and ginger rounded out the aromatics. Getting a porridge-like consistency required cooking red lentils with just the right amount of water: 3 cups water to 1 cup lentils. Before serving, we added cilantro for color and freshness, diced tomato for acidity, and a bit of butter for richness. Do not substitute other types of lentils here; red lentils have a very different texture.

SPICE MIXTURE

½ teaspoon ground coriander

½ teaspoon ground cumin

¼ teaspoon ground cinnamon

¼ teaspoon ground turmeric

⅛ teaspoon ground cardamom

⅛ teaspoon red pepper flakes

LENTILS

1 tablespoon canola oil

4 garlic cloves, minced

1½ teaspoons grated fresh ginger

1 onion, chopped fine

Salt and pepper

3 cups water

1 cup red lentils, picked over and rinsed

12 ounces plum tomatoes, cored, seeded, and chopped

½ cup minced fresh cilantro

1 tablespoon unsalted butter

1. FOR THE SPICE MIXTURE Combine all spices in smal bowl.

2. FOR THE LENTILS Cook spice mixture, oil, garlic, and ginger in large saucepan over medium heat, stirring occasionally, until fragrant, about 1 minute. Stir in onion and ¼ teaspoon salt and cook until softened, about 5 minutes.

3. Stir in water and lentils, bring to simmer, and cook until lentils are tender and resemble thick, coarse puree, 20 to 25 minutes. Off heat, stir in tomatoes, cilantro, butter, and ⅛ teaspoon salt. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 260 • Total Fat 8g • Sat Fat 2g • Chol 10mg

Sodium 240mg • Total Carbs 36g • Fiber 9g • Total Sugar 6g

Added Sugar 0g • Protein 14g • Total Carbohydrate Choices 2.5

VARIATION

Dal with Coconut Milk

The addition of coconut milk provides a lush, creamy texture and rich flavor.

Omit butter. Substitute 1 cup light coconut milk for 1 cup water.

PER ¾-CUP SERVING

Cal 280 • Total Fat 9g • Sat Fat 4g • Chol 0mg

Sodium 240mg • Total Carbs 37g • Fiber 9g • Total Sugar 6g

Added Sugar 0g • Protein 14g • Total Carbohydrate Choices 2.5

Southwestern Black Bean Salad

SERVES 4

WHY THIS RECIPE WORKS For an easy, light, summertime bean salad, we combined fiber-rich black beans with fresh corn, bright tomato, and creamy avocado. Toasting the corn in a skillet until golden brown brought out its natural sweetness. Chipotle chile, cilantro, and lime juice provided the perfect Southwestern flavor profile to this easy-to-prepare salad. Fresh corn is important for the flavor of the salad—don’t substitute frozen or canned corn.

2 scallions, sliced thin

3 tablespoons lime juice (2 limes)

2 tablespoons extra-virgin olive oil

1½ teaspoons minced canned chipotle chile in adobo sauce

Salt and pepper

2 ears corn, kernels cut from cobs

1 (15-ounce) can no-salt-added black beans, rinsed

1 tomato, cored and chopped

1 avocado, halved, pitted, and cut into ½-inch pieces

3 tablespoons minced fresh cilantro

1. Whisk scallions, lime juice, 1 tablespoon oil, chipotle, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl.

2. Heat remaining 1 tablespoon oil in medium skillet over medium-high heat until just smoking. Add corn and ⅛ teaspoon salt and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Transfer corn, beans, and tomato to bowl with dressing and gently toss to coat. Gently fold in avocado and cilantro. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 260 • Total Fat 16g • Sat Fat 2g • Chol 0mg

Sodium 230mg • Total Carbs 26g • Fiber 9g • Total Sugar 4g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 2

Cuban Black Beans

SERVES 8

WHY THIS RECIPE WORKS For our Cuban black beans, we started with dried beans and brined them to ensure the perfect texture. Just two slices of bacon provided the perfect meaty base for our beans, to which we added onions, garlic, bell pepper, and seasonings. We then transferred the pot to the oven, where we stirred it every half hour until the beans were perfectly cooked. Removing the lid allowed the bean mixture to thicken to a desirable consistency. A hefty handful of cilantro and a splash of lime juice perked up all the flavors before serving.

Salt and pepper

1 pound dried black beans (2½ cups) picked over and rinsed

2 slices bacon, chopped fine

2 onions, chopped

1 red bell pepper, stemmed, seeded, and chopped

1 teaspoon ground cumin

6 garlic cloves, minced

2 teaspoons minced fresh oregano or ¾ teaspoon dried

¼ teaspoon red pepper flakes

3½ cups water

2 bay leaves

⅛ teaspoon baking soda

¼ cup minced fresh cilantro

1 tablespoon lime juice

1. Dissolve 1½ tablespoons salt in 2 quarts cold water in large container. Add beans and soak at room temperature for at least 8 hours or up to 1 day. Drain and rinse well.

2. Adjust oven rack to lower-middle position and heat oven to 300 degrees. Cook bacon in Dutch oven over medium heat until crisp, 5 to 7 minutes. Stir in onions, bell pepper, cumin, and ½ teaspoon salt and cook until softened, 5 to 7 minutes. Stir in garlic, oregano, and red pepper flakes and cook until fragrant, about 30 seconds. Stir in water, scraping up any browned bits. Stir in beans, bay leaves, and baking soda and bring to simmer.

3. Cover, transfer pot to oven, and bake, stirring every 30 minutes, until beans are tender, about 1½ hours. Remove lid and continue to bake until liquid has thickened, 15 to 30 minutes, stirring halfway through cooking.

4. Discard bay leaves. Let beans sit for 10 minutes. Stir in cilantro and lime juice. Season with pepper to taste and serve.

PER ¾-CUP SERVING

Cal 240 • Total Fat 3g • Sat Fat 1g • Chol 5mg

Sodium 240mg • Total Carbs 40g • Fiber 6g • Total Sugar 8g

Added Sugar 0g • Protein 13g • Total Carbohydrate Choices 2.5

NOTES FROM THE TEST KITCHEN

Choose No-Salt-Added Canned Beans

It’s no secret that canned products are full of sodium, and beans are no exception. Canned beans, depending on the type, can have up to or even over 400 milligrams of sodium per half-cup serving, which doesn’t leave a lot of room for any other sodium in your meal. Though draining and rinsing beans reduces sodium by about 41 percent (just draining can reduce sodium by 36 percent), we wanted even less sodium. So in these recipes, we use unsalted (or “no salt added”) canned beans, and we always drain and rinse them. Note that unsalted beans still contain naturally occurring sodium, so they’re not completely salt-free. You can also find low-sodium beans (which means they must contain 140 milligrams of sodium or less per serving), but we prefer the cleaner flavor of the unsalted variety, which also gives better control of the sodium.

Black-Eyed Peas with Walnuts and Pomegranate

SERVES 4

WHY THIS RECIPE WORKS For a black-eyed pea side dish that would boast big flavor and also be simple to prepare, we looked to Egyptian cuisine for inspiration. In Egypt, black-eyed peas are a pantry staple, and their delicate skins, creamy interiors, and fairly mild flavor make them a great base for a tart dressing and crunchy additions. To simplify preparation, we used canned black-eyed peas, which have great flavor and texture. We turned to other common Egyptian salad additions like walnuts and pomegranate seeds for their flavor and texture contrasts, along with scallions and parsley for fresh notes. We created a punchy dressing by using equal parts lemon juice and pomegranate molasses, which offered balanced acidity and tang.

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

2 tablespoons pomegranate molasses

¼ teaspoon ground coriander

¼ teaspoon ground cumin

⅛ teaspoon ground fennel seed

Salt and pepper

2 (15-ounce) cans no-salt-added black-eyed peas, rinsed

½ cup pomegranate seeds

½ cup minced fresh parsley

⅓ cup walnuts, toasted and chopped

4 scallions, sliced thin

Whisk oil, lemon juice, pomegranate molasses, coriander, cumin, fennel seed, ¼ teaspoon salt, and ⅛ teaspoon pepper together in large bowl until smooth. Add peas, pomegranate seeds, parsley, walnuts, and scallions and toss to combine. Season with ⅛ teaspoon salt and pepper to taste.

PER ¾-CUP SERVING

Cal 260 • Total Fat 14g • Sat Fat 1.5g • Chol 0mg

Sodium 250mg • Total Carbs 29g • Fiber 7g • Total Sugar 8g

Added Sugar 4g • Protein 9g • Total Carbohydrate Choices 2

To release the kernels with less mess, halve the pomegranate and submerge it in a bowl of water. As you gently pull it apart, the seeds will sink, separating from the bitter pith and membrane that hold them.

Easy Greek-Style Chickpea Salad

SERVES 6

WHY THIS RECIPE WORKS Greek salad is a crowd pleaser, so we wanted to take the salad’s key flavors and transform them into a heartier chickpea-based salad. We started by making a vinaigrette of lemon juice, oil, and garlic, then tossed in the chickpeas with cucumber, red onion, fresh mint and parsley, and briny feta and olives. This low-calorie, protein-rich salad comes together quickly.

3 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1 tablespoon Dijon mustard

1 small garlic clove, minced

Salt and pepper

2 (15-ounce) cans no-salt-added chickpeas, rinsed

1 cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch pieces

½ small red onion, chopped fine

¼ cup minced fresh mint

1 tablespoon minced fresh parsley

1 ounce feta cheese, crumbled (¼ cup)

2 tablespoons chopped pitted kalamata olives

Whisk lemon juice, oil, mustard, garlic, and ¼ teaspoon salt together in large bowl. Add chickpeas, cucumber, onion, mint, parsley, feta, and olives and gently toss to combine. Season with pepper to taste and serve.

PER ⅔-CUP SERVING

Cal 120 • Total Fat 4g • Sat Fat 1g • Chol 5mg

Sodium 240mg • Total Carbs 15g • Fiber 4g • Total Sugar 2g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 1

VARIATION

North African–Style Chickpea Salad

SERVES 6

WHY THIS RECIPE WORKS For a chickpea salad with a North African flavor profile, we added cumin and paprika to our dressing for extra warmth. Shredded carrot added color and texture, raisins provided some sweetness, and fresh mint tied everything together.

2 tablespoons extra-virgin olive oil

1½ tablespoons lemon juice

1 small garlic clove, minced

½ teaspoon ground cumin

½ teaspoon paprika

Salt and pepper

2 (15-ounce) cans no-salt-added chickpeas, rinsed

1 carrot, peeled and shredded

½ cup raisins

2 tablespoons minced fresh mint

Whisk oil, lemon juice, garlic, cumin, paprika, and ½ teaspoon salt together in large bowl. Add chickpeas, carrot, raisins, and mint and gently toss to combine. Season with pepper to taste and serve.

PER ⅔-CUP SERVING

Cal 190 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 230mg • Total Carbs 27g • Fiber 4g • Total Sugar 11g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

Chickpeas with Garlic and Parsley

SERVES 4

WHY THIS RECIPE WORKS With their buttery, nutty flavor and creamy texture, chickpeas can make a terrific side dish when sautéed simply with a few flavorful ingredients. In search of flavors that would easily transform our canned chickpeas, we reached for garlic and red pepper flakes. Instead of mincing the garlic, we cut it into thin slices and sautéed them in extra-virgin olive oil to mellow their flavor. The thin slivers maintained their presence in the finished dish. We softened chopped onion along with this aromatic base, then added the chickpeas with chicken broth, which imparted a rich, savory backbone to the dish without overpowering it. As final touches, fresh parsley and lemon juice gave the chickpeas a burst of freshness.

3 tablespoons extra-virgin olive oil

4 garlic cloves, sliced thin

⅛ teaspoon red pepper flakes

1 onion, chopped fine

Salt and pepper

2 (15-ounce) cans no-salt-added chickpeas, rinsed

1 cup unsalted chicken broth

2 tablespoons minced fresh parsley

2 teaspoons lemon juice

1. Cook 2 tablespoons oil, garlic, and pepper flakes in 12-inch skillet over medium heat, stirring frequently, until garlic turns golden but not brown, about 3 minutes. Stir in onion and ¼ teaspoon salt and cook until softened and lightly browned, 5 to 7 minutes. Stir in chickpeas and broth and bring to simmer. Reduce heat to medium-low, cover, and cook until chickpeas are heated through and flavors meld, about 7 minutes.

2. Uncover, increase heat to high, and continue to cook until nearly all liquid has evaporated, about 3 minutes. Off heat, stir in parsley and lemon juice. Season with pepper to taste and drizzle with remaining 1 tablespoon oil. Serve.

PER ¾-CUP SERVING

Cal 260 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 210mg • Total Carbs 27g • Fiber 6g • Total Sugar 3g

Added Sugar 0g • Protein 9g • Total Carbohydrate Choices 2

VARIATIONS

Chickpeas with Bell Peppers, Scallions, and Basil

Add 1 chopped red bell pepper to skillet with onion. Substitute 2 tablespoons chopped fresh basil and 2 thinly sliced scallions for parsley.

PER ¾-CUP SERVING

Cal 270 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 210mg • Total Carbs 29g • Fiber 7g • Total Sugar 4g

Added Sugar 0g • Protein 10g • Total Carbohydrate Choices 2

Chickpeas with Smoked Paprika and Cilantro

Omit red pepper flakes. Add ½ teaspoon smoked paprika to skillet before chickpeas and cook until fragrant, about 30 seconds. Substitute minced fresh cilantro for parsley and sherry vinegar for lemon juice.

PER ¾-CUP SERVING

Cal 260 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 210mg • Total Carbs 27g • Fiber 6g • Total Sugar 3g

Added Sugar 0g • Protein 9g • Total Carbohydrate Choices 2

Chickpeas with Saffron, Mint, and Yogurt

Omit red pepper flakes. Add ⅛ teaspoon crumbled saffron threads to skillet before chickpeas and cook until fragrant, about 30 seconds. Add ⅓ cup raisins to skillet with chickpeas. Substitute minced fresh mint for parsley, then stir in ¼ cup low-fat plain yogurt before serving.

PER ¾-CUP SERVING

Cal 310 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 230mg • Total Carbs 38g • Fiber 7g • Total Sugar 13g

Added Sugar 0g • Protein 10g • Total Carbohydrate Choices 2.5

White Bean Salad with Bell Peppers

SERVES 4

WHY THIS RECIPE WORKS This well-balanced, ultraflavorful white bean salad is the perfect way to add great fiber and protein to a meal. We used classic Spanish flavors and ingredients to give the salad an identity. Cannellini beans worked perfectly, since they have a savory, buttery flavor that tasters enjoyed. We steeped the beans in a garlicky broth, which infused them with flavor. While the beans sat, we had enough time to rid our shallots of any harsh flavors by marinating them briefly in nutty, complex sherry vinegar. Red bell pepper offered sweetness and crunch. Parsley provided grassy, herby flavor, and chives gave the salad some subtle onion notes, rounding out the dish nicely. Our simple salad was easy to put together yet had surprisingly complex flavor.

¼ cup extra-virgin olive oil

3 garlic cloves, peeled and smashed

2 (15-ounce) cans no-salt-added cannellini beans, rinsed

Salt and pepper

1 small shallot, minced

2 teaspoons sherry vinegar

1 red bell pepper, stemmed, seeded, and cut into ¼-inch pieces

¼ cup chopped fresh parsley

2 teaspoons chopped fresh chives

1. Cook 1 tablespoon oil and garlic in medium saucepan over medium heat, stirring frequently, until garlic turns golden but not brown, about 3 minutes. Stir in beans, 2 cups water, and 1 teaspoon salt and bring to simmer. Remove from heat, cover, and let sit for 20 minutes.

2. Meanwhile, combine shallot and vinegar in large bowl and let sit for 20 minutes. Drain beans and discard garlic. Add beans, remaining 3 tablespoons oil, bell pepper, parsley, chives, and ¼ teaspoon salt to shallot mixture. Gently toss to combine and season with pepper to taste. Let sit for 20 minutes. Serve.

PER ¾-CUP SERVING

Cal 250 • Total Fat 15g • Sat Fat 2g • Chol 0mg

Sodium 270mg • Total Carbs 22g • Fiber 6g • Total Sugar 3g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 1.5

VARIATION

White Bean Salad with Oranges and Celery

Omit chives. Substitute 2 oranges, peel and pith removed, quartered, and sliced ¼-inch thick for bell pepper. Add ½ cup thinly sliced celery to shallot mixture with beans.

PER ¾-CUP SERVING

Cal 270 • Total Fat 15g • Sat Fat 2g • Chol 0mg

Sodium 270mg • Total Carbs 28g • Fiber 7g • Total Sugar 8g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 2

Sicilian White Beans and Escarole

SERVES 6

WHY THIS RECIPE WORKS Combining the buttery texture of cannellini beans with tender, slightly bitter escarole results in a well-balanced and simple side dish that has good protein and doesn’t tip the scales in terms of carbohydrates. Canned beans made this dish simple, and their texture was a perfect counterpoint to the greens. Sautéed onions gave the dish a rich, deep flavor base without requiring too much time at the stove. Red pepper flakes lent a slight heat without overwhelming the other ingredients, and a combination of broth and water provided a flavorful backbone. We added the escarole and beans along with the liquid, and then cooked the greens just until the leaves were wilted before cranking up the heat so the liquid would quickly evaporate. This short stint on the heat prevented the beans from breaking down and becoming mushy. Once we took the pot off the heat, we stirred in lemon juice for a bright finish and drizzled on some extra olive oil for richness. Chicory can be substituted for the escarole; however, its flavor is stronger.

2 tablespoons extra-virgin olive oil

2 onions, chopped fine

Salt and pepper

4 garlic cloves, minced

⅛ teaspoon red pepper flakes

1 head escarole (1 pound), trimmed and sliced 1 inch thick

1 (15-ounce) can no-salt-added cannellini beans, rinsed

1 cup unsalted chicken broth

1 cup water

2 teaspoons lemon juice

1. Heat 1 tablespoon oil in Dutch oven over medium heat until shimmering. Add onions and ¼ teaspoon salt and cook until softened and lightly browned, 5 to 7 minutes. Stir in garlic and pepper flakes and cook until fragrant, about 30 seconds.

2. Stir in escarole, beans, broth, and water and bring to simmer. Cook, stirring occasionally, until escarole is wilted, about 5 minutes. Increase heat to high and cook until liquid is nearly evaporated, 10 to 15 minutes. Stir in lemon juice and season with pepper to taste. Drizzle with remaining 1 tablespoon oil and serve.

PER ⅔-CUP SERVING

Cal 110 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 150mg • Total Carbs 13g • Fiber 5g • Total Sugar 2g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

Refried Beans

SERVES 8

WHY THIS RECIPE WORKS Store-bought refried beans can be loaded with calories and stabilizers. Since it is easy to make a big batch yourself, we recommend it if you’re trying to eat more healthfully. After a quick spin in the food processor with a little water to smooth them out, high-fiber canned kidney beans were ready for flavorings. We sautéed chopped onion, a jalapeño, garlic, and cumin, then folded the beans into this fragrant mixture until the flavors melded. A little additional olive oil and chopped cilantro added richness and bright flavor with few added calories per serving. To make this dish spicier, include the chile seeds.

3 (15-ounce) cans no-salt-added red kidney beans, rinsed

1 cup water

2 tablespoons extra-virgin olive oil

1 onion, chopped fine

1 large jalapeño chile, stemmed, seeded, and minced

Salt

2 garlic cloves, minced

1 teaspoon ground cumin

¼ cup minced fresh cilantro

1. Process beans and water in food processor until smooth, about 2 minutes, scraping down sides of bowl as needed.

2. Heat 1 tablespoon oil in medium saucepan over medium heat until shimmering. Add onion, jalapeño, and ½ teaspoon salt and cook until softened, about 5 minutes. Stir in garlic and cumin and cook until fragrant. Stir in bean mixture.

3. Reduce heat to low and cook, stirring often, until beans have thickened and flavors meld, about 10 minutes. Off heat, stir in cilantro and remaining 1 tablespoon oil. Serve.

PER ½-CUP SERVING

Cal 120 • Total Fat 3.5g • Sat Fat 0g • Chol 0mg

Sodium 180mg • Total Carbs 17g • Fiber 9g • Total Sugar 2g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 1