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Saturday, July 22, 2006

AN ORANGE BULGUR SALAD FOR LUNCH ON A VERY HOT DAY

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I know some of you will laugh at me saying that in British Columbia, but it's supposed to get up to 38 degrees celsius today (slightly over 100 degrees F), and I don't feel like cooking! I dug around in the refrigerator today and came up with this delicious and eye-appealing whole-meal salad:

Printable Recipe

BRYANNA’S ORANGE BULGUR LUNCHEON SALAD
Serves 4
Since I used what I had around, this is open to experimentation! (A WW Core Plan recipe)

3 1/2 cups plain cooked  medium (#2) bulgur wheat, cold (NOTE: you could use cooked quinoa instead, or 1/2 and 1/2)
1 1/2 cups reconstituted Soy Curls or vegan "chicken" strips or "tenders" (1 pckg.), or "chicken" seitan strips OR cooked or canned chickpeas rinsed and drained
(NOTE: chickpeas were what I was originally going to use, but they had to be thawed out, and the Soy Curls were already reconstituted and in the fridge, so I used them)
1 large red bell pepper, seeded and chopped
1 zucchini (7-8 oz.), diced small
1/2 cup chopped oregano, basil, cilantro, parsley,mint, and/or lemon balm
1/2 cup chopped green onion (2 large-ish green onions)
grated peel of 2 oranges
chopped flesh of the same 2 oranges (cut the rind off with a sharp knife)



Dressing:
3/4 cup Oil Substitute for Salad Dressing (see recipe below)
1/4 cup fresh lemon juice (or bottled organic)
4 tsp. extra-virgin olive oil
1 teaspoon salt
1 teaspoon ground coriander
2 pinches cinnamon
freshly-ground black pepper to taste

Whisk or blend the Dressing ingredients together well.

Mix the dressing well with the remaining ingredients. Garnish as desired. Serve immediately, or refrigerate until serving time, but leave at room temperature for 30 minutes before serving.

Nutrition (per serving): 307.7 calories; 20% calories from fat; 7.3g total fat; 0.0mg cholesterol; 496.5mg sodium; 611.3mg potassium; 54.4g carbohydrates; 16.5g fiber; 3.9g sugar; 37.9g net carbs; 11.5g protein; 6.0 points.


Bryanna's Fat-Free Oil Substitute for Salad Dressings

Use this simple mixture in place the oil in salad dressing recipes. Unlike plain juice or water, it will help the dressing stick to the greens. This recipe is easily multiplied.

1 cup water
1 tablespoon  vegetarian broth powder
2 teaspoons cornstarch (organic is available)

Whisk the broth powder and starch into the cold water in a small saucepan. Cook, stirring constantly, until thickened and clear.

Use immediately in a salad dressing, or store in a covered jar and refrigerate.

Nutrition (per whole recipe): 45.3 calories; 0% calories from fat; 0.0g total fat; 0.0mg cholesterol; 30.2mg sodium; 0.2mg potassium; 10.9g carbohydrates; 1.0g fiber; 0.0g sugar; 0.5g protein.

Stay cool!

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8 comments:

KleoPatra said...

Wow, it's even hot up by you there...

Great looking food in a gorgeous dish, Bryanna...

STAY COOL!!!

harlemgrrl said...

here in ny with the heat index (temp + oppressive humidity) near 100f, i think i'll be giving this one try very soon...

jenny said...

That looks perfect for a hot summer lunch!!

Linda said...

Mmmm, I like the quinoa suggestion! I don't blame you for not wanting to cook.

Wow, it's 100-degrees in Canada?!! We've been over 100- for about 2 weeks straight. It has been up to 115-.
I cannot remember, in my lifetime, it ever being this hot (and humid!) for THIS long! Just awful.

So far, my plants are surviving!

Bryanna Clark Grogan said...

Well, we have it pretty easy here on the West Coast because we get a breeze from the ocean and we live where there are lots of big trees. We also seldom get high humidity. But it can get extremely hot in the interior of BC (much of which is kind of like desert, really), and it is always very hot in Eastern Canada and the Prairies in the summer. In fact, they are really worried about the wheat crop this year necause of the extreme heat and dryness in the Prairie provinces. Toronto and Monteal, etc., have weather very similar to New York and thereabouts-- very hot and humid in the summer.

Here are some comparisons today:

New York: 20-25 C
Montreal: 14-22 C
Vancouver, BC: 18-28 C
Ashville, NC: 17-25 C
San Francisco:18-30 C
Comox (near me): 17-27 C
Victoria, BC: 18-28 C
Grand Rapids, MI:15-25 C

Bryanna Clark Grogan said...

A few more:

Toronto: 15-23 C
Saskatoon, Saskatchewan: 15-30 C
Seattle, WA: 20-34 C

In the interior of BC:
Kelowna: 17-36 C
Lytton: 20-38 C

Bryanna Clark Grogan said...

PS, as you can see, it's cooled down here a little today! but it's still salad weather!

2000 year old Jesuit said...

To save the earth, or watch all the pain and sin burn away in an Armageddon fireball. Me and my supermodel girlfriend driving up to heaven in a gas guzzling SUV, eating a tofu sandwich, reciting the Guru's sacred(?) mantras. David Suzuki - actor or savior? The holy inquisitor never condemns himself. What me worry???