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Great Meals with Greens and Grains
Over 80 Recipes for Delicious and Healthy Vegetarian Dishes
By Megan Wolf Page Street Publishing Co.
Copyright © 2016 Megan Wolf
All rights reserved.
ISBN: 978-1-62414-232-1
CHAPTER 1
LIGHT LEAFY GREENS
Light leafy greens are similarly healthy to dark leafy greens but are not only lighter in color, but often lighter in texture, too. Think of them as the delicate younger sister to dark leafy greens.
Light leafy greens are versatile enough to drive the dish as a prominent ingredient or take a backseat role to brighten the dish and add complexity and nutrition. My Charred Mexican Street Corn Salad highlights peppery arugula to balance the sweetness of the corn and salty bite of the cheese for a delicious main course. Alternatively, the Oven-Crisped Potatoes with Spinach Chimichurri utilize spinach in a nontraditional way to create a tangy, pungent accompaniment to the crispy, creamy potatoes.
APPETIZERS
SAUTÉED SPINACH, FETA AND ZA'ATAR PUFF PASTRY
Za'atar is a delicious, earthy and savory spice used in many Middle Eastern dishes. I grew up eating za'atar, thanks to my mom's love for Middle Eastern food, and now it's one of my favorite flavors. Za'atar is easy to find in many Middle Eastern grocers or in upscale food markets with extensive spice sections. This recipe works well as an appetizer or side dish, and is simple to double for a larger crowd.
SERVES 4
1 sheet all-butter puff pastry
2 tbsp (30 ml) olive oil, divided
5 oz (142 g) baby spinach
1 clove garlic, minced
Juice of ½ lemon
¼ cup (38 g) crumbled feta cheese
1 tbsp (16 g) za'atar
1 egg, beaten
Salt to taste
Thaw the puff pastry for 30 to 40 minutes, or until the dough is cold but pliable. Unfold the dough and immediately place it on a greased, nonstick baking sheet or parchment paper–lined baking sheet.
Preheat the oven to 350°F (180°C).
Heat 1 tablespoon (15 ml) of the olive oil in a skillet. Once the oil is hot, add the spinach and garlic, stirring often. Cook until wilted, about 3 minutes.
Run the tip of a paring knife along the edge of the dough to form a 1-inch (2.5-cm) border. Don't cut all the way through; just score the dough as if you were making a picture frame in the pastry. Top the dough with the sautéed spinach, lemon juice, feta and za'atar. Be sure to stay inside the lines of the pastry, as if inserting a picture within the inner frame. As the pastry cooks, the outer rim will rise and form a crust around the filling.
Drizzle the remaining 1 tablespoon (15 ml) olive oil over the top, then brush the crust with the beaten egg and bake until golden brown and puffed, about 30 minutes.
Sprinkle with salt as soon as it comes out of the oven, then slice into squares or rectangles with a knife or pizza cutter.
LENTIL LETTUCE WRAPS WITH CILANTRO–LIME RICE
Lentils are not only packed with protein and fiber, but they are also so meaty! Like mushrooms, they can easily take the place of meat in many dishes. These lettuce wraps are inspired by traditional Asian-style chicken lettuce wraps, but are vegetarian and so delicious. When I was pregnant with our daughter, I craved spicy foods. Although I was never a spice lover prior to getting pregnant, these spicy lentil lettuce wraps satisfy my craving and my desire for delicious home-cooked meals.
SERVES 4
SAUCE
3 tbsp (45 ml) hoisin sauce
2 tbsp (30 ml) Sriracha sauce, plus more for topping
2 tbsp (30 ml) lime juice
1 tsp soy sauce
1 tsp brown sugar (optional)
LETTUCE WRAPS
1 cup (198 g) French lentils
3 cups (720 ml) water, divided
2 pinches salt, divided
½ cup (93 g) white rice
2 cloves garlic, minced
2" (5-cm) piece of ginger, minced
1 tbsp (15 ml) sesame oil
2 tbsp (30 ml) lime juice
½ cup (8 g) chopped cilantro, divided
1 head Boston or Bibb lettuce, leaves separated
½ cup (69 g) toasted and shelled peanuts
1 jalapeño, very thinly sliced
To make the sauce: Combine all of the sauce ingredients in a small bowl and set aside.
To make the lettuce wraps: Combine the lentils, 2 cups (480 ml) of the water and a pinch of the salt in a pot and bring to a boil. Cover the pot, reduce the heat to low and cook for 30 minutes, or until the lentils are soft; drain and set aside.
While the lentils cook, in another pot, combine the rice, remaining 1 cup (240 ml) water and remaining pinch of salt and bring to a boil. Cover, reduce the heat to low and cook for 10 minutes, then turn the heat off and let the rice steam, covered, with the residual heat for 10 minutes. All of the liquid should be absorbed by the end of cooking.
In a skillet, sauté the garlic and ginger in the sesame oil until soft and fragrant, about 3 minutes.
Add the cooked lentils and reserved sauce to the garlic and ginger and stir to combine. Add the lime juice and half of the chopped cilantro to the rice, and stir to combine.
Plate each component separately or assemble individual lettuce wraps by taking one lettuce leaf and layering the rice, lentils, peanuts, remaining cilantro and jalapeño slices. Drizzle with additional Sriracha sauce, if desired.
SPICY SPINACH RICOTTA TOASTS WITH HONEY
Toast is in! I mean, really, when was toast ever "out"? Maybe during the low-carb diet craze. But it is so good and especially popular right now. This is a perfect party food: easy to make, quick to assemble and beyond delicious with its sweet, savory and spicy notes.
SERVES 4
1 tbsp (15 ml) olive oil
4 cups (120 g) baby spinach, rinsed and dried
4 slices whole-grain bread
¾ cup (186 g) ricotta cheese
2 tbsp (30 ml) honey
1 tsp red pepper flakes
½ tsp salt
Heat the olive oil in a large skillet over medium heat and sauté the spinach until wilted, about 3 minutes, then set aside.
Toast each slice of bread until golden brown.
Evenly spread the ricotta over each piece of toast. Top each toast with sautéed spinach, drizzle with the honey and then garnish with the red pepper flakes and salt. Serve immediately.
SALADS
CHARRED MEXICAN STREET CORN SALAD
Whenever I'm at a Mexican restaurant, I love to order Mexican street corn. I'm always drawn to the crunchy bite of the corn paired with the creamy and tangy cotija cheese. But, I really do not enjoy the taste of mayonnaise with lime juice, cheese and corn. In this recipe, I swap the mayonnaise for Greek yogurt, which gives the chipotle dressing a velvety texture without the heaviness or sweetness of mayonnaise. I also serve the salad with arugula, which holds up really nicely against the smoky, spicy flavors of the salad. Black beans round out my nontraditional take on a classic Mexican dish.
SERVES 4
CHIPOTLE DRESSING
2 chipotle peppers in adobo sauce
¼ cup (60 ml) adobo sauce (from canned chipotle)
¼ cup (60 g) low-fat Greek yogurt 1 tbsp (15 ml) olive oil
¼ cup (60 ml) lime juice, plus more for serving
Salt to taste
SALAD
1 cup (141 g) cooked corn kernels
2 tsp (10 ml) olive oil
10 oz (288 g) arugula
1 cup (240 g) canned black beans, rinsed and drained
4 scallions, thinly sliced Salt to taste
2 tbsp (2 g) chopped cilantro
¼ cup (30 g) grated cotija cheese
To make the dressing: Add the dressing ingredients to a blender or food processor and combine until well incorporated. Season to taste with salt and set aside.
To make the salad: In a cast-iron pan, toss the corn kernels in olive oil and char over high heat, about 4 minutes. Set aside.
In a large bowl, combine the arugula, black beans, scallions and cooled charred corn. Toss with the chipotle dressing and season to taste with salt.
Garnish with the cilantro and cotija cheese, and serve immediately with extra lime juice on the side.
SPINACH SALAD WITH QUINOA, TOASTED PISTACHIOS AND CRANBERRIES
My husband is not a fan of olives, so this salad is reserved for nights I'm cooking for just one, or for when I host a weekend girls' brunch. The colors are bright and vibrant and the flavors stand up on their own, but also pair nicely with other dishes. Cerignola olives are plump and buttery and impart such a lovely, subtle briny flavor to the dish. Cooking isn't about making yourself crazy searching high and low for obscure ingredients! So, if you can't find the Cerignola variety, use what you love and can easily locate.
SERVES 4
LEMON VINAIGRETTE
¼ cup (60 ml) olive oil
Juice of 1 lemon
2 cloves garlic, pushed through a garlic press or very well minced
¼ tsp salt (or more to your taste)
SALAD
¼ cup (43 g) quinoa
1 cup (240 ml) water
½ cup (69 g) shelled pistachios
10 oz (280 g) baby spinach
1 medium Anjou pear
½ cup (61 g) dried sweetened cranberries
½ cup (67 g) pitted and sliced Cerignola olives
Salt to taste
To make the lemon vinaigrette: Whisk all of the ingredients together.
To make the salad: Combine the quinoa and water in a pot and bring to a boil. Once the water is boiling, turn down the heat to low, cover the pot and cook another 10 minutes, or until the quinoa has softened and the water has evaporated; set aside.
Toast the pistachios in a small skillet over low heat until they are just golden brown and fragrant, 3 to 5 minutes; set aside.
Place the spinach in a large bowl. Thinly slice the pear and add it to the bowl along with the cranberries and olives.
Just prior to serving, add the toasted pistachios and cooked quinoa, toss with the lemon vinaigrette and season to taste with salt.
Serve family style or in individual bowls or on plates.
CRUNCHY VEGETABLE PEANUT SALAD
If you're looking for a festive salad to serve, this is it! Colorful, vibrant and bursting with textures, this is your show-stopper salad. I especially love the combination of steamed broccoli and the crunch of raw vegetables with warm and buttery toasted peanuts. The scallions and cilantro add brightness to the dish, and the dressing goes above and beyond delicious. Try it as a dip for crudité!
SERVES 4
PEANUT LIME DRESSING
1/3 cup (56 g) peanut butter
¼ cup (60 ml) lime juice
2 tbsp (30 ml) toasted sesame oil
2 tbsp (30 ml) soy sauce
2 tbsp (30 ml) seasoned rice vinegar
2 cloves garlic
2 tsp (4 g) minced ginger
1 tsp brown sugar (optional)
1 tbsp (15 ml) Sriracha (optional)
Salt to taste
SALAD
1 small head broccoli, florets separated
½ head savoy cabbage, cored and shredded
1 cup (255 g) steamed edamame
1 cup (141 g) steamed corn kernels
1 cup (120 g) chopped or shredded carrot
1 cucumber, peeled, seeded and sliced
1 bunch scallions, thinly sliced
2 tbsp (2 g) chopped cilantro
¼ cup (37 g) toasted peanuts
1 lime, quartered, for serving
To make the dressing: Add the ingredients to a blender or food processor and combine until well incorporated. Season to taste with salt and set aside.
To make the salad: Steam the broccoli until just fork tender, about 5 minutes, then drain and set aside.
On a large platter, assemble the broccoli, cabbage, edamame, corn, carrot, cucumber and scallions separately, each in a straight line, trying to alternate colors whenever possible.
Drizzle the salad with the peanut lime dressing, garnish with the cilantro, toasted peanuts and lime wedges, and serve immediately.
SPINACH SALAD WITH ROASTED TOMATOES AND GOUDA
Roasted tomatoes are some of the easiest and most delicious flavor enhancers you can add to any dish! They are a mesmerizing balance of tart and sweet, especially in the summer, when tomatoes are abundantly in season. Roasting brings out deep flavor very quickly, so this is really great in the cooler winter months when tomatoes are not as sweet.
SERVES 4
SALAD
1 cup (150 g) cherry tomatoes
2 tbsp (30 ml) olive oil
1 tbsp (15 ml) balsamic vinegar
Salt to taste
¼ cup (34 g) pine nuts or walnuts
10 oz (280 g) baby spinach
4 oz (112 g) smoked or aged Gouda cheese, shaved or diced into bite-size pieces
CROUTONS
2 cups (70 g) cubed whole-grain bread
2 tbsp (30 ml) olive oil
1/8 tsp salt
DRESSING
¼ cup (60 ml) olive oil
3 tbsp (45 ml) balsamic vinegar
1 tsp honey
Salt to taste
Preheat the oven to 425°F (220°C).
To make the salad: Place the tomatoes on an aluminum foil-lined sheet pan, drizzle with the olive oil and balsamic vinegar, sprinkle lightly with salt and roast for 20 minutes.
To make the croutons: Toss the cubed bread with the olive oil and salt, then place on a cookie sheet and bake for 10 minutes, or until the bread is golden brown and crispy.
While the tomatoes are roasting and the croutons are toasting, make the dressing: Whisk the dressing ingredients together in a bowl until well combined; set aside.
Toast the nuts in a skillet over medium-low heat until they are golden brown and fragrant, about 2 minutes.
In a large bowl, toss the spinach and croutons with the dressing and then top with the Gouda, nuts and roasted tomatoes. Serve immediately.
CRISPY LETTUCE SALAD WITH CHICKPEAS, FETA AND DILL VINAIGRETTE
I'm a Greek cuisine fanatic. Truly, it might be my favorite cuisine, which says a lot because I (really!) love food. In New York City, we have some amazing Greek restaurants, with menus packed with olives, dill and feta cheese. This salad, inspired by my favorite Greek dishes, is crunchy and satisfying, yet incredibly light.
SERVES 4
DRESSING
½ cup (120 ml) olive oil
¼ cup (60 ml) red wine vinegar
2 tbsp (1 g) minced fresh dill, plus more for garnish
4 cloves garlic, roughly chopped
½ tsp salt
SALAD
1 head iceberg lettuce
1 can (15 oz [420 g]) chickpeas, drained and rinsed
1 cup (149 g) sliced cherry tomatoes
1 cup (92 g) sliced yellow bell pepper
½ cup (58 g) thinly sliced red onion
½ cup (75 g) crumbled feta cheese
To make the dressing: Add all the ingredients to a blender or food processor. Combine very well, and season to taste with more salt if needed. Set aside.
To make the salad: Slice the lettuce into bite-size pieces. In a large bowl, combine the lettuce, chickpeas, cherry tomatoes, pepper, red onion and feta cheese. Toss gently with half of the salad dressing, adding extra if you like a more heavily dressed salad.
Garnish with additional dill and serve family style or on individual plates.
RED LETTUCE GARDEN SALAD WITH CRISPY VEGETABLES
I have a childhood friend who lives just outside of New York City. She has a beautiful house, a big backyard and the loveliest garden. Although it's close to where my husband and I live, it feels like miles away! I'm often the lucky recipient of her handpicked goodies, including the sweetest red leaf lettuces. If you ever have the opportunity to sample true garden lettuce, you will not be disappointed!
SERVES 4
DRESSING
2 tbsp (30 ml) balsamic vinegar
1 tsp honey mustard
¼ cup (60 ml) olive oil
Salt to taste
SALAD
4 cups (228 g) red lettuce leaves, rinsed and dried
2 mini seedless cucumbers, sliced
2 radishes, sliced or quartered
½ cup (75 g) sliced cherry tomatoes
¼ cup (28 g) toasted chopped pecans
1 avocado, peeled, pitted and diced
¼ cup (30 g) dried cranberries (optional)
To make the dressing: Whisk together the vinegar and mustard in a bowl until thick. Drizzle in the olive oil and whisk until incorporated. Season to taste with salt and set aside.
To make the salad: In a large bowl, toss the lettuce with half of the dressing, then add the cucumbers, radishes, cherry tomatoes and toasted pecans. Add the remaining dressing and toss to combine again. Top the salad with the diced avocado and dried cranberries, if desired, and serve immediately.
WARM ESCAROLE SALAD WITH APPLES AND HAZELNUTS
Who said salads have to be served cold? This salad contrasts warm greens, crisp apples and crunchy hazelnuts for a sublime marriage. Escarole is a mildly bitter green, so the sweet vinaigrette and apples balance the dish perfectly. I like to leave the skins on both the apples and the hazelnuts in this recipe — more color, more texture and more fiber!
SERVES 4
VINAIGRETTE
¼ cup (60 ml) olive oil
¼ cup (60 ml) apple cider vinegar
2 tbsp (30 ml) honey mustard
Salt to taste
SALAD
2 tsp (10 ml) olive oil
2 heads escarole, roughly chopped
¼ cup (34 g) chopped hazelnuts
2 medium crisp and tart apples such as Granny Smith, Fuji or Jazz varieties, cored and thinly sliced
To make the vinaigrette: Combine all the ingredients together in a bowl and whisk well. Set aside.
To make the salad: Heat the olive oil in a skillet over medium-low heat. Once the oil is hot, add the escarole and cook, covered, until the greens are just wilted, 1 to 2 minutes.
(Continues...)
Excerpted from Great Meals with Greens and Grains by Megan Wolf. Copyright © 2016 Megan Wolf. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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