Whole-Meal Salads: The Perfect Warm-Weather Meal

Hearty salads made with whole grains, beans,1/4 cup no-fat mayonnaise
vegetables and a variety of other ingredientsLettuce
should star on your menus, especially in the warmPlace the bulgur in a bowl and cover with cold
months. If you're not familiar with whole grains,water; allow it to soak for 2-3 hours or until the
visit the Nutrition section of my web site (see thebulghar is soft. Line a colander with cheesecloth or
link below); I explain all about how to cook them,a dish towel and pour in the bulghar; squeeze out
where to find them, and why they are soall the excess moisture. Return the bulghar to the
important for healthful eating. Try these favoritebowl and mix in remaining ingredients except the
recipes and then experiment with your ownmayonnaise. Chill for at least 2 hours. Stir in
variations.mayonnaise just before serving. Serve on lettuce
Summer Barley-Bean Salad2 cups cooked barleyleaves.
1 15-oz. can pink or kidney beans, drained6-8 servings
2 vine-ripened tomatoes, choppedTex-Mex variation: Add 1 red bell pepper,
1 cucumber, choppedchopped; 2 jalapeno peppers, seeded and minced;
2 stalks celery, choppedand 1/2 cup cilantro leaves, chopped.
1/4 cup chopped fresh basil leavesSouthwestern Bean Salad2 cups cooked brown
1 T. Dijon mustardrice or barley
1/2 cup fat-free Italian dressing1 can black beans, drained and rinsed
Combine all ingredients and chill.2 cups frozen corn kernels
4-6 servings1 red bell pepper, chopped
Tabbouleh1 cup bulgur1 small onion, chopped
Water to cover1/4 cup vinegar or more to taste
1 onion, chopped1/4 cup chopped cilantro leaves
6 green onions, sliced1 minced jalapeno pepper, or cayenne to taste
2 cups chopped Italian parsley1 t. chili powder
1/2 cup mint, choppedCombine all ingredients. Tastes even better if you
1/4 cup lemon juicelet it stand, refrigerated or at room temperature,
2 tomatoes, choppedfor one hour before serving.