Written by Nancy Urbanec, Extension Associate. Uploaded by Cindy Brison.
Check out the following video on how to use some of your early garden produce. Includes produce like, strawberries, asparagus. leafy greens, and radishes.
To see more great ideas for preparing spring produce, check out these other great blogs:
Have you ever tried the whole grain wheat, Bulgur? It is a staple of Middle Eastern cuisine but is gaining popularity in the United States. It has a chewy texture and a mild nutty flavor. In recipes bulgur can be used in place of rice and cous cous. It can also be added to soups, bakery goods, stuffing, and casseroles. It is of high nutritional value being high in fiber and rich in minerals. Eating a whole grain such as bulgur can decrease your risk of certain diseases such as heart diseases, and cancers.
This is a great recipe I got from allrecipes.com. The recipe also contains another super food, lentils. This makes a great dish to take to social gatherings. Also, check out Cindy’s recipe “Cindy’s Version of Farro Salad with Fresh Vegetables,” she recently posted that contains bulgur at http://nutritionknowhow.org/wordpress/?p=3774
Refreshing Bulgur Salad
Servings 10
Ingredients
1 1/2 cups boiling water
1 1/2 cups bulgur
5 cups water
1 1/2 cups dry lentils, rinsed
1 cup diced green onion
1 cup diced sweet red pepper
1/2 cup chopped green onions
1/2 cup minced fresh parsley
Dressing:
1/3 cup cider vinegar
1/3 cup olive oil
1 tablespoon dried basil
1 tablespoon dill seed
1 teaspoon salt
1/4 teaspoon pepper
3/4 cup feta cheese
Directions
1. In a large bowl, pour boiling water over bulgur; let stand until the liquid is absorbed, about 30 minutes. Meanwhile, in a saucepan, bring water to a boil. Add lentils. Reduce heat; cover and simmer until tender, about 15 minutes. Drain. In another large bowl, combine bulgur and lentils; cool completely.
2. Add the peppers, onions and parsley. In a jar with a tight-fitting lid, combine the vinegar, oil, basil, dill, salt and pepper. Pour over salad; toss to coat. Crumble feta cheese over top; toss again. Cover and refrigerate for 4 hours or until serving.
I love cheese and carbs! I am almost 49 years old and am not afraid to say this! Cheesey carbs are even better! As an RD, I believe in moderation–and that all foods can fit. As a human–I would eat cheesy carbs everyday given the chance. But I know that might not be the best. I was so happy to find Caot Reduced Fat Cheeses! They are my new “new to you!” foods. The 50% Reduced Fat Sharp Cheddar is my favorite. I can eat it knowing that it is a smart choice for my bones and my heart!
The carb I chose for my recipe is Farro. I tasted it for the first time at the “Healthy Kitchens, Healthy Lives” Conference at the Culinary Institute in Napa two years ago. The conference was incredible, and the food was better! Dr. Joyce Goldstein was one of the presenters. She provided a recipe for Farro Salad with Garden Vegetables. I thought I had died and gone to Heaven. It was nutty, and had tons of fresh vegetables, and many layers of flavor. I have made this recipe MANY times at home and for classes at work. I have tweaked the recipe to make it my own. The original recipe from Dr. Goldstein is listed first; my updated version is listed below it. There are many versions of this recipe on the internet, but I find the more vegetables I add, the better it tastes. I find roasting them gives them a different flavor. Placing them on the grill is also great! I add flavorful, low-fat cheese to it to make it a meal item. Cabot Reduced Fat Cheese allows me to still enjoy flavorful cheese without the guilt of all the fat! I bring this dish to work for my lunch, and have fresh fruit with it. This dish is filling, tasty and nutritious. It’s also a great way to use whatever fresh vegetables up you have around! I also love that it’s a great source of whole grains! If I cannot find Farro in my pantry, I substitute bulgar. It tastes just as delicious!
Try both versions and let me know which one you like! One lucky winner who leaves a comment will receive a Cabot cheese board and cheese knife for their comments! So give both a try!
Farro Salad with Fresh Vegetables
3 cups water
Salt, to taste
1 cup farro
1/2 cup olive oil, or more to taste
1/4 cup red wine vinegar, or more to taste
Salt and pepper, to taste
1/2 cup chopped red onion
1/2 cup chopped celery or fennel
1/2 cup chopped carrot
1 cup peeled, seeded, and chopped cucumber
4 small tomatoes, seeded and chopped (optional)
Large handful of arugula leaves, tough stems removed and coarsely chopped (optional)
2 cloves garlic, finely chopped (optional)
1 small fresh red chili pepper, finely chopped (optional)
2 tablespoons capers, rinsed and drained
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh basil or mint
Oil-cured black olives for garnish (optional)
In a saucepan, bring the water to a boil and salt it lightly. Add the farro, reduce the heat to low, cover, and simmer for 20 to 25 minutes or until the grains are soft but still have some firmness at the center. If the farro is ready but has not absorbed all the water, drain the cooked farro in a sieve. (Each brand absorbs water differently.) Place the drained farro in a bowl and let it cool.
Add the olive oil, vinegar, salt, and pepper to the farro; toss to coat. Fold in the onion, celery or fennel, carrot, and cucumber. Then add the tomatoes, arugula, garlic, and chili, if using. Add the capers, parsley, and basil or mint, and taste and taste for seasoning. Add more oil, vinegar, salt, or pepper, if you like. Garnish the salad with olives, if using. Serve at room temperature.
Cindy’s Version of Farro Salad with Fresh Vegetables
3 cups water
Salt, to taste
1 cup farro
1/2 cup olive oil, or more to taste
1/4 cup red wine vinegar, or more to taste
Salt and pepper, to taste
3/4 cup chopped red onion
1/2 cup chopped celery
1/2 cup chopped carrot
1 cup peeled, seeded, and chopped cucumber
4 small tomatoes, seeded and chopped
4 cloves garlic, finely chopped
1 small fresh red chili pepper, finely chopped
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh basil
½ cup portabella mushrooms, chopped
1 whole red pepper, chopped
½ cup zucchini peeled and chopped
½ cup egg plant diced
1 large teaspoon chopped thyme
1 cup shredded Cabot 50% Reduced Fat Cheddar Cheese
1/4 cup each chopped green olives
Oil-cured black olives for garnish
In a saucepan, bring the water to a boil and salt it lightly. Add the farro, reduce the heat to low, cover, and simmer for 20 to 25 minutes or until the grains are soft but still have some firmness at the center. If the farro is ready but has not absorbed all the water, drain the cooked farro in a sieve. (Each brand absorbs water differently.) Place the drained farro in a bowl and let it cool.
Place onion, celery, carrots, garlic, chili pepper, mushrooms, red pepper and eggplant to be roasted on a sheet pan and drizzle with olive oil (amount depends upon amount of vegetables used). Roast at 400 degrees until done–about 30-40 minutes. Cool. Any vegetables can be substitutes and roasted—asparagus, green peppers, corn!)
Add the olive oil, vinegar, salt, and pepper to the farro; toss to coat. Fold in all vegetables roasted and unroasted). Add parsley and basil and taste for seasoning. Add more oil, vinegar, salt, or pepper, if you like. Garnish the salad with olives, if using. Serve at room temperature. Chill leftovers in the refrigerator for up to four days.
Please note! I received free samples from Cabot Creamery of the cheese and giveaway items mentioned in this post! By posting this recipe, I am entering a recipe contest sponsored by Cabot Creamery Cooperative and am eligible to win prizes with this contest. I am not compensated for my time. But I had a great time doing it!
The taste of homemade dressing cannot be beat by what you find in the bottle at the grocery store. I have to admit though, I’m a first-timer when it comes to making a homemade dressing. It really was easy and the taste was so worth the few extra minutes! I made it right before I began writing this blog and literally couldn’t even finish typing more than two sentences without going back to the kitchen to serve myself another bowl! When my husband got home and tried it, he said, “This is good! I added bacon and now it’s really good!”
The next time you’re in the salad dressing aisle perusing the selection, walk away and go home and make this! You won’t regret it. I adapted the recipe from allrecipes.com and cut the recipe in half because we tend to go easy on the dressing at our house.
Honey Balsamic Vinaigrette
(makes about 1 cup of dressing)
1/4 cup balsamic vinegar
2 tablespoons onion, chopped
1 1/2 teaspoons soy sauce (I used the reduced sodium)
2 tablespoons honey
1 clove garlic, minced (I used dried garlic because that was all I had on hand)
1/4 teaspoon crushed red pepper flakes
1/3 cup extra-virgin olive oil
Check out other great recipes that are sweetened with honey or maple syrup from my fellow Recipe Redux bloggers at the link below.
