You will see from the number of recipes in this section that you can practically live on salads. They?re perfect for all the beautiful fresh vegetables in the market, as well as for many leftovers, especially grains and beans. There are plenty of substantial salads to choose from here: bean salads like the French Lentil Salad or the White Bean Salad; salads made from grains, like the Rice Salad with Apricots and Currants or the Tabbouleh. Potato salads are also filling and delicious, and there are plenty to choose from here. These substantial salads can easily serve as main dishes. The chutneys make nice accompaniments for these and for curries.

More delicate combinations that would make nice starters, light lunches, or side dishes are also plentiful here. They are colorful and bursting with the fresh, vibrant flavors of herbs and fresh produce. All of the recipes should make your mouth water.

The pureed bean and vegetable spreads?Hummus, Eggplant Puree, and Green Pea "Guacamole are delicious spread on bread and accompany these salads beautifully. They also make nice hors d?oeuvres as dips or served with bread or crackers.

You will see here that oil is not essential for a good salad. The dressings are lively ones based on tasty vinegars, lemon juice, lime juice, tomato juice, and orange juice. They combine brilliantly with the ingredients in the salads to bring out their flavors in the most delicious ways.

ITALIAN DRESSING
CHINESE DRESSING
LEMON AND MUSTARD VINAIGRETTE WITH GARLIC
TOMATO VINAIGRETTE
RED PEPPER COULIS
RED ONION AND CUCUMBER VINAIGRETTE
PICKLED RED ONIONS
COMPOSED SALAD OF MANGOES AND BEETS WITH MANGO VINAIGRETTE
JUILIENNED VEGETABLES WIYH LEMON-MUSTARD VINIAGRETTE
MARINATED CUCUMBER AND RED BELL PEPPER SALAD WITH CELLOPHANE NOODLES
CAULIFLOWER WITH LIME AND HOT PEPPER VINAIGRETTE
ZUCCHINI SALAD
CELERY ROOT WITH LEMON AND MUSTARD VINAIGRETTE WITH GARLIC
ASPARAGUS WITH ROASTED RED PEPPERS
ROASTED PEPPERS WITH SAFFRON
CORN SALAD WITH LIME-CILANTRO DRESSING
COLESLAW
CRANBERRY ASPIC
HUMMUS
EGGPLANT PUREE
POTATO SALAD
POTATO SALAD WITH TOMATILLO SAUCE
POTATOES COOKED IN WINE WITH BASIL
ORANGE-JICAMA SALAD WITH PICKLED ONIONS
WATERCRESS, FENNEL, AND ORANGE SALAD
JICAMA-CUCUMBER SALAD WITH LIME AND CHILI
WALDORF SALAD
QUINOA SALAD
TABBOULEH
RICE SALAD WITH APRICOTS AND CURRANTS
FRUITED GRAIN SALAD
PASTA PRIMAVERA WITH DIJON VINAIGRETTE
WHITE BEAN SALAD
FRENCH LENTIL SALAD
BABY LIMA BEAN SALAD
BLACK BEAN SALAD
SUNOMONO (JAPANESE NOODLE AND CUCUMBER SALAD)
SALSA PICANTE
APPLE CHUTNEY

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yield: 2 cups (16 servings) by Christian Janselme
If this dressing is too thick, reduce the amount of recommended cornstarch the next time that you make it.

2 cups water
2 tablespoons cornstarch
1 teaspoon salt substitute
1/8 teaspoon freshly ground black pepper
2 shallots, minced
1/4 red bell pepper, minced
2 tablespoons Dijon mustard
2 cloves garlic, minced
1/2 teaspoon freshly minced Italian parsley
1/2 teaspoon paprika
7 tablespoons plus 2 teaspoons white wine vinegar
1 tablespoon honey

Bring the water to a boil and stir in the cornstarch. Let cool. If the mixture is lumpy, you may want to pass it through a blender. Mix the remaining ingredients together, then add to the water and cornstarch mixture. Mix well and keep refrigerated.

Serving size 5 2 tablespoons
11 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 2 cups (16 servings) by Christian Janselme
This works well as a salad dressing or dipping sauce. Please note that with the soy sauce and pickles this has a fair amount of sodium and should probably not be used by those with hypertension or congestive heart failure.

61/2 tablespoons finely chopped sweet gherkins
1 teaspoon freshly minced garlic
1/2 cup or 1/2 bunch freshly minced cilantro
2 teaspoons finely minced onion
4 teaspoons Dijon mustard
6 tablespoons plus 2 teaspoons soy sauce
3 tablespoons plus 1 teaspoon honey
6 tablespoons plus 2 teaspoons balsamic vinegar
2 cups water

Mix the gherkins, garlic, cilantro, onion, mustard, soy sauce, honey, and vinegar together. Set aside. Bring the water to a boil and then add the mixed ingredients. Either mix this well or process it in a blender or food processor for a smoother dressing.

Serving size 5 2 tablespoons
13 calories
trace total fat
trace saturated fat
0 milligrams cholesterol
461 milligrams sodium

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yield: 1/4 cup (2 servings) by Mark Hall
Use this for any of your favorite steamed vegetables such as broccoli, spinach, zucchini or other varieties of squash. It is also good on cold salads.

3 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1/4 teaspoon balsamic vinegar
1/4 teaspoon freshly minced garlic
1 teaspoon dried tarragon leaf
Salt
Freshly ground black pepper

Mix the first five ingredients. Add salt and pepper to taste.

Serving size 5 2 tablespoons
2 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 2/3 cup (5 to 6 servings) by Mark Hall
This can be used on a crisp green salad or mixed blanched vegetables on a bed of lettuce.

1/2 cup tomato juice
1/4 teaspoon freshly minced garlic
1 tablespoon balsamic vinegar
1/2 tablespoon Dijon mustard
2 teaspoons dried chopped basil
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh basil
Salt

Very briefly blend or puree all ingredients except for the salt in a food processor or blender. Add salt to taste.

Serving size 5 2 tablespoons
8 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol

RED PEPPER COULIS

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yield: 11/2 cups (10 servings) by Wolfgang Puck
The vibrant color and flavor make this an excellent accompaniment to many dishes, such as the Vegetable Cakes recipe .

1/2 pound (2 small) cored, seeded and diced red peppers
1 medium (about 6 oz.) peeled, seeded and diced tomato
1/2 large (about 6 oz.) onion, diced
13/4 cups Vegetable Stock (page 470)
1/4 cup chopped basil
Pinch of thyme

In a medium skillet, combine the red pepper, tomato, onion and vegetable stock and cook until the vegetables are tender, 10 to 15 minutes. Stir in the basil and thyme.
Puree in a blender and pour back into a clean skillet. Reduce until about 11/2 cups remain. Use as needed.

Serving size 5 1/4 cup
32 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 6 cups (6 servings) by Alice Waters

3 medium-sized red onions
1 cucumber (preferably Japanese, 6 to 7 inches long)
About 1/2 cup rice wine vinegar
Peel and thinly slice 3 medium red onions and 1 cucumber. Toss the vegetables with 1/2 cup rice wine vinegar and arrange on a serving platter.

Serving size 5 1 cup
32 calories
0.3 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 2 cups (4 servings) by Deborah Madison
This recipe is quick to make and may well become a standard preparation to have on hand in your refrigerator. The onions become completely infused with pink and make a beautiful and lively tasting garnish for all kinds of salads. Keep the rings whole or finely dice the onion. They?ll keep a week or so refrigerated, though they may loose their crispness as they sit.

1 pound firm, smooth red onions
boiling water
1 cup white wine, champagne, tarragon, or rice vinegar or other mild vinegar
1 cup cold water
1 tablespoon pickling spice or 1/2 teaspoon peppercorns, 1/2 teaspoon coriander seeds, 2 bay leaves, and 1/4 teaspoon red peppercorns
1 teaspoon sugar
1 clove garlic, sliced (optional)

Peel the onions and slice into thin rounds. Separate the rounds and put them in a colander large enough to hold them comfortably. Place the colander in the sink.
Bring about a quart of water to a boil and pour it over the onions, letting it drip right through the colander. Transfer the onions toa bowl and add the vinegar, cold water, spices, sugar, and garlic,if using. If the onions aren?t covered by the liquid, add moreas necessary, using equal parts water and vinegar. Cover withplastic wrap and refrigerate until cool and the color is diffused,about 30 minutes. Keep in the liquid, refrigerated, and use as needed.

Serving size 5 1/2 cup
52 calories
0.4 grams total fat
0.05 grams saturated fat
0 mg cholesterol

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yield: 8 cups (4 to 6 servings) by Pam Morgan
Although the combination of mangoes and beets may seem strange, they taste wonderful together. The green of the lettuces, the dark pink of the beets, and the orange of the mango makes a spectacular presentation. The beets and the vinaigrette can be prepared and refrigerated up to two days in advance.
4 medium-sized fresh beets, leaves and stems removed.

1/2 cup chopped red onion
1 bunch watercress, large stems removed
1 small bunch Frisee or American chicory
2 small heads Bibb lettuce
2 peeled and sliced (strips) ripe mangoes
Mango Vinaigrette:
1/4 cup cider vinegar
1 tablespoon honey mustard
1/2 teaspoon curry powder
1 tablespoon fresh lime juice
1 peeled, seeded, and chunked ripe mango
Pinch salt
Freshly ground black pepper to taste

All of the ingredients for the vinaigrette can be added to a food processor or blender. Process with a steel blade, or blend until smooth.
Cook the beets in boiling water for thirty minutes and drain. When they have cooled enough to permit handling, peel and chop into small cubes. Toss the beets with the red onions and three tablespoons of the vinaigrette. Set aside.
On a medium-sized serving platter, arrange the lettuces on the outside of the plate. Place the watercress in the center of the platter and spoon the beets and onions over it. The mango strips can be arranged around the beets. Transfer the remaining dressing to a serving bowl and serve on the side with the salad.

Serving size 5 2 cups
Mango Vinaigrette

110 calories
Serving size 5 2 tablespoons

0.7 grams total fat
39 calories

0.1 grams saturated fat
0.4 grams total fat

0 milligrams cholesterol
trace saturated fat

0 milligrams cholesterol

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yield: 21/2 cups vegetables (2 to 3 servings) by Mark Hall
For the fresh herbs in the dressing use Italian parsley in combination with others. If you like the taste of tarragon and plan to use it, do so without other herbs because the flavor is quite distinctive. This colorful salad can be served warm or chilled.

1/2 cup julienned red onions
1/2 cup julienned carrots
1/2 cup julienned celery
1/2 cup julienned red or yellow bell peppers
1/2 cup bean sprouts
21/2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
Salt
Freshly ground black pepper
1 tablespoon chopped fresh herbs

Briefly blanch together the red onions, carrots, celery, peppers, and bean sprouts. This should take no more than 45 seconds. Mix together the lemon juice, mustard, and salt and pepper to taste. Toss this with the vegetables and fresh herbs.

Serving size 5 1 cup
44 calories
0.6 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 41/2 cups (4 to 5 servings) by Carol Connell
This is a particularly refreshing, crunchy summer salad.

2 ounces dry cellophane or bean thread noodles
Vegetable broth (optional)
2 cups peeled, seeded, and sliced cucumbers
2 cups thinly sliced red bell peppers
1 cup no-oil Italian dressing or vinaigrette
1 tablespoon freshly minced basil
1 tablespoon freshly minced cilantro
1/8 teaspoon red hot chili flakes
Lettuce

Drop the noodles into boiling water or vegetable broth for 5 to 10 minutes or until done. Toss all ingredients together and marinate for at least 1 hour. Serve on a bed of lettuce.

Serving size 5 1 cup
84 calories
0.5 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 41/2 cups (41/2 servings) by Mark Hall
This dressing has just a hint of fire. You should not find it overwhelming.

5 cups cauliflower florets
2 tablespoons lime juice
11/2 teaspoons rice wine vinegar
3/8 teaspoon red hot chili flakes
1/2 teaspoon freshly minced garlic
1/2 teaspoon ground cumin
11/2 tablespoons finely minced cilantro

Blanch the cauliflower and plunge into ice-cold water to stop the cooking. Heat the lime juice, vinegar, and chili flakes in a saucepan over medium heat until the flakes have softened. Pour over the cauliflower. Add the garlic, cumin, and cilantro. Let marinate for at least 1 hour.

Serving size 5 1 cup
44 calories
0.5 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 21/2 cups (2 to 3 servings) by Mark Hall
This can be served warm or cold.

1 cup sliced red onion
1/2 teaspoon freshly minced garlic
4 teaspoons rice wine vinegar
2 cups julienned zucchini (approximately 1 medium-sized zucchini)
1 cup halved cherry tomatoes
2 teaspoons freshly minced Italian parsley
Salt
Freshly ground black pepper

Put the onions and garlic in a large pan with 2 teaspoons rice wine vinegar. Cover the pan and let braise over medium heat. When the onion is translucent but not soft, remove the pan from the heat, add the zucchini, and toss. The goal is to let the heat from the onions just wilt the zucchini. Toss with the remaining 2 teaspoons rice wine vinegar, the cherry tomatoes, and parsley. Season with salt and pepper to taste and serve.

Serving size 5 1 cup
54 calories
0.5 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 2 cups (4 servings) by Mark Hall
The Lemon and Mustard Vinaigrette dressing gives this traditional salad a spicy and piquant quality. It can be served at room temperature or chilled.

2 cups celery root
1/4 cup Lemon and Mustard
Vinaigrette with Garlic Remove coarse husk from the celery root. The root turns brown quickly, so put it in some water with lemon juice while you are slicing it to keep it from turning. Cut it into matchstick shapes and blanch in boiling water, being careful not to overcook it. This should take about 2 minutes, depending on how large the "matchsticks" are. Then plunge the celery root into ice-cold water to stop the cooking.
Toss the dressing with the celery root. Let it marinate for at least 1 hour.

variation:
Use 1 cup celery root and 1 cup julienned carrots. Blanch each vegetable separately and plunge into ice-cold water to stop the cooking. Toss with the dressing, marinate, and serve.

Serving size 5 1/2 cup
23 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 2 cups (4 servings) by Mark Hall

11/2 cups asparagus
1 medium red pepper
1 teaspoon freshly minced garlic
1 teaspoon balsamic vinegar
Salt
Pepper

Remove the hard bottom stem of the asparagus and slice the rest of the stalk into approximately 1-inch pieces. Blanch the asparagus and put into ice-cold water to stop it from cooking further. Drain and set aside.
Roast the red pepper in a 500 degree oven for 20 to 30 minutes, turning occasionally. When the skin has darkened and blistered, remove the pepper from the oven. Transfer it to a bowl and cover with aluminum foil. Let it cool for 30 minutes, then peel off the skin and seed the pepper. Slice into julienne strips and toss 1/2 cup roasted pepper with the garlic and vinegar. Let marinate for a few minutes then toss the peppers with the asparagus. Add salt and pepper to taste and serve.

Serving size 5 1/2 cup
16 calories
0.2 grams total fat
trace saturated fat
0 mg cholesterol

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yield: 1 cup (4 servings) by Deborah Madison
You can eat these tender roasted peppers by themselves for an appetizer, combine them with other elements to make a larger salad, toss them with pasta, or add to cooked rice and millet. They?ll keep for several days if well covered and refrigerated.
For the best results and easiest handling, choose the thick-fleshed red or yellow peppers whose sides are as flat and even as possible. For a really pretty salad, use both red and yellow peppers.

Appetizer for four
2 medium to large peppers
1 small garlic clove, slivered
Pinch of saffron threads
1 tablespoon boiling water
Balsamic vinegar, to taste
Fresh herbs, such as basil or marjoram, chopped
Chopped nasturtium flowers or slivered opal basil (optional)

Grill the peppers directly over an open flame. (If you don?t have a gas-burning stove, place the peppers under the electric element in the oven and turn them every few minutes.) Set them right on the burner, turn the flame on high, and every few minutes, rotate, using a pair of tongs. Continue doing this until the pepper is completely charred, then immediately drop in plastic bag and twist shut, or set in a bowl and cover with a plate. Allow the peppers to steam for at least 15 minutes to soften the flesh and make the peels easier to remove.
After the pepper has steamed, you?ll notice an amber-colored juice in the bottom of the bowl. Carefully reserve it. If it is full of ash, pour it through a sieve. This sweet, syrupy juice will become part of the dressing. If you hold the pepper up and pierce it at the bottom, more juice will run out, which you can add to the syrup. Set aside in a bowl.
Using a paper towel, wipe off the charred skin. Remove the top, open up the pepper, scrape out the seeds and slice into pieces as wide as you like. Add them to the juices along with the slivered garlic. Cover the saffron threads with the boiling water, allow to stand several minutes, then pour over the peppers. Toss, season with vinegar to taste, and just before serving, toss with the herbs.
For a pretty garnish, you could toss the peppers with chopped nasturtium flowers or the slivered leaves of opal basil.

1 serving 5 1/4 cup
9 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 4 cups (4 to 8 servings) by Mark Hall
You can use canned corn for this salad but sweet corn, at the height of the season, makes this very colorful salad something special.

2 cups fresh corn kernels (from 2 to 4 ears)
1/2 teaspoon freshly minced garlic
1/4 cup white wine
3/4 cup finely diced red bell pepper
3/4 cup finely diced green bell pepper
1/2 cup finely diced red onion
Lime-Cilantro Dressing:
2 tablespoons rice wine vinegar
2 teaspoons lime juice
2 tablespoons freshly chopped cilantro
1 tablespoon freshly chopped parsley
1/8 teaspoon cayenne
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt

Braise the corn with the garlic in the white wine for about 5 minutes. When the corn is cooked, toss with the diced peppers and onion. Mix the dressing and toss with the vegetables. Serve at room temperature.

Serving size 5 1 cup
91 calories
1.1 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 4 cups (8 servings) by Mark Hall
This can be prepared in one of two methods. The salad canbe dressed immediately after tossing the vegetables or it can be "wilted" before dressing and serving. Wilting changes the texture and taste. It requires a fair amount of salt which can be rinsed off at the end of this procedure. Keep in mind that there will still be some residual salt. Therefore, if hypertension or heart failure is a problem, this step should be omitted.

3 cups thinly sliced cabbage
1 cup thinly sliced carrots
1/2 to 1 teaspoon kosher salt
Dressing:
1 tablespoon rice wine vinegar
1 tablespoon red wine vinegar
2 tablespoons Dijon mustard

1 teaspoon caraway seeds
1/4 teaspoon freshly ground black pepper
In a large bowl toss the cabbage and carrots together. If you plan to wilt the vegetables, sprinkle some salt onto the cabbage-carrot mixture and distribute it well. Cover it with a heavy plate or pot cover that will weight down on the mixture. The salt will pull the water out of the vegetables. Let this sit for about 1 hour. Drain and rinse.
To prepare the dressing, mix the rice and red wine vinegars with the mustard, caraway seeds, and pepper. When the slaw has been rinsed, toss it with the dressing.

cita pinnock?s variation:
For a creamy dressing, blend or process the following ingredients and toss with the cabbage and carrots:
1/2 cup nonfat yogurt
1/4 cup Italian Dressing (page 387)
1 tablespoon freshly minced onion
1/4 teaspoon celery seed
1/2 teaspoon honey
1/4 teaspoon white pepper
1 tablespoon minced Italian parsley
Serving size 5 1/2 cup
Variation with creamy dressing:

19 calories
Serving size 5 1/2 cup

0.2 grams total fat
24 calories

trace saturated fat
trace total fat

0 milligrams cholesterol
trace saturated fat


trace cholesterol

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yield: 1 cup (4 servings) by Mary Carroll
The bright red color and texture of this aspic bring a warm holiday feeling to your most special fall and winter occasions.

1/2 cup fresh cranberries
1/4 cup chopped, seeded, and peeled oranges
1/4 cup cored and peeled ripe persimmons or apples
1/3 teaspoon freshly grated nutmeg
1 tablespoon agar-agar gelatin flakes
Lettuce, parsley, or other greenery for garnish
Pulse all the ingredients except the garnish in a food processor or blender until chunky. Place in a saucepan and heat to boiling, stirring constantly, until agar-agar flakes are completely dissolved. Pour into a nonstick or lightly oil-sprayed gelatin mold or decorative glass bowl and chill until firm. To unmold, run the bottom of the bowl under hot water for a few seconds, then turn the aspic onto a platter. Decorate with lettuce, parsley, or other greenery.

Serving size 5 1/4 cup
17 calories
0.2 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 2 cups (4 servings) by Donna Nicoletti
This Middle Eastern dip is perfect with pita bread, crackers, or a salad.

1 cup dry chick-peas (garbanzos)
5 cups water
6 to 7 bay leaves
3/4 cup chopped onion
1 clove garlic
2/3 cup tomato puree
2 tablespoons lemon juice
3/4 teaspoon ground cumin
1/4 teaspoon paprika
1/8 teaspoon cayenne
1/4 teaspoon freshly ground black pepper
3/4 teaspoon salt

Chopped fresh Italian parsley, mint, or cilantro for garnish (optional)
Sort and rinse the chick-peas, then soak overnight in water. Drain them, then add 5 cups water and bay leaves. Bring to a boil, then reduce the heat to medium and cook for approximately 11/2 hours, or until the beans are completely soft. When cooked, drain the beans and puree until completely smooth in a food processor with the rest of the ingredients except the garnish.
Garnish with parsley, mint, or cilantro.

Serving size 5 1/2 cup
204 calories
2.9 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol

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yield: 11/2 cups (3 servings) by Mark Hall
This puree works as a side dish to Asian-inspired dishes. It can also be used as a spread for pita bread or as a dip with fresh vegetables.

1 pound coarsely chopped American eggplant
1/2 cup water
2 teaspoons freshly grated or minced ginger
1 teaspoon freshly minced garlic
1/2 tablespoon molasses
31/2 tablespoons freshly chopped cilantro
1/8 teaspoon hot red pepper flakes
1/2 tablespoon soy sauce
1 tablespoon rice wine vinegar
Salt (optional)

Peel and chop the eggplant. Place in a pot with 1/2 cup water. Bring to a boil, cover, and let steam about 7 minutes, until thoroughly cooked, stirring frequently. Puree in a food processor until smooth. Season with the ginger, garlic, molasses, cilantro, hot pepper flakes, soy sauce, and rice wine vinegar. Taste and add salt, if desired.

Serving size 5 1/2 cup
55 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol
183 milligrams sodium

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yield: 6 cups (6 servings) by Carol Connell
This has all the creaminess, crunch, and flavor that you would expect from potato salad.

1/4 cup freshly minced dill
1/4 cup nonfat yogurt
1/2 cup Dijon mustard
1/4 cup no-oil Italian dressing
5 cups boiled, cooled, and cubed new potatoes
1/2 cup diced celery
1/2 tablespoon minced red onion
Salt
Freshly ground white pepper

Mix together the dill, yogurt, mustard, and oil-free dressing. Toss with the potatoes, celery, and onion. Add salt and freshly ground white pepper to taste. Serve chilled or at room temperature.

Serving size 5 1 cup
148 calories
1.1 grams total fat
trace saturated fat
trace cholesterol

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POTATO SALAD WITH TOMATILLO SAUCE

yield: 6 cups (6 servings) by Deborah Madison
This tomatillo sauce brings a lot of sparkle to potatoes. It is naturally good without oil and salt. Cooking the ingredients first softens the effect of the garlic and chilies, but if you want a sauce with more punch, stir in some fresh garlic and chili just before serving.
There may be more sauce than you wish to use on the potatoes, but leftovers will keep, refrigerated, for 3 to 4 days. It makes an excellent flavoring when stirred into soups, beans, rice, or pasta.

the sauce

10 tomatillos
1/2 yellow onion, cut in large pieces
2 jalapeño peppers, seeds and veins removed
4 cloves garlic, peeled
1 large bunch cilantro, trimmed and washed
Ground cumin to taste (optional)
Remove the papery husks from the tomatillos. Bring a quart of water to boil, add the tomatillos, onion, chilies, and garlic. Lower the heat and simmer just until the tomatillos change from bright to olive green. Don?t boil or overcook, or the tomatillos may split.
Remove all the vegetables with a slotted spoon and transfer to a blender or food processor. Add the cilantro and process until you have a smooth sauce. If necessary, add a small amount of the cooking liquid so the consistency isn?t too thick. Season with cumin to taste, if desired.

the vegetables

11/2 to 2 pounds red potatoes
1 green bell pepper, diced in small squares
2 scallions or chives, thinly sliced
Radishes, scrubbed and chopped or left whole, as preferred
Unless the skins look fresh and unblemished, peel the potatoes and slice them into 1/4-inch rounds. Set them in a steamer, cover, and steam until tender, about 25 minutes.
Remove them to a platter and gently mix with the other vegetables, reserving some of the scallions and radishes for garnish. Ladle the sauce over the salad and garnish with the remaining vegetables. If possible, dress the salad just before serving.

Serving size 5 1 cup
134 calories
0.4 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: about 21/2 cups (2 to 3 servings) by Deborah Madison
This dish can be thought of as a warm potato salad with its mildly acidic sauce of vinegar and wine. If possible, use new potatoes or one of the buttery yellow-fleshed varieties such as the Finnish potatoes. Try it with different herbs and herb-flavored vinegars, such as tarragon with tarragon vinegar or dill with dill vinegar. Even among basil plants there are many to choose from?cinnamon basil, lemon basil, opal basil. Potatoes take kindly to all herbs and mixtures of herbs.

1 pound new potatoes or Finnish potatoes
1 clove garlic, finely chopped
2 shallots or 1/2 bunch scallions, finely chopped
1 cup dry white wine
1/4 cup white wine, champagne, or basil vinegar
1/2 teaspoon dried basil or 1 tablespoon fresh
Freshly ground black pepper
1 teaspoon Dijon mustard
1 tablespoon freshly chopped parsley or basil leaves

If the potatoes are new and fresh, leave the skins on and simply wash them well. Otherwise, peel, then quarter them lengthwise. Place the potatoes in a pan with the garlic, shallots, wine, vinegar, basil, and pepper, bring to a boil, then lower the heat and cook slowly until the potatoes are tender. Once they are sufficiently cooked, remove them with a slotted spoon to a serving dish and cover to keep warm. Continue to cook the sauce until it has reduced and thickened. Stir in the mustard and parsley or basil, then remove from the heat and pour over the potatoes.

variation:
Once the sauce has reduced, stir in 2 tablespoons nonfat yogurt to make a creamier dressing.

Serving size 5 1 cup
181 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 8 cups (8 servings) by deborah madison
This is based on a Mexican recipe, one of the few I?ve ever seen that doesn?t use oil. Jicama, a large, spherical root vegetable with a pale, brown papery skin, is a leguminous tuber. Its white flesh, which doesn?t discolor, is delightfully crisp and juicy, like a water chestnut. It goes well with oranges but you could use it mixed with other citrus fruit as well, such as tangerines, grapefruit, or lime. For the juice, use a mixture of juices, such as grapefruit, lime and orange, or orange juice, tarted with a squeeze of lemon. If you don?t have pickled onions on hand, omit them or simply add some finely diced or sliced raw red onion.

4 navel oranges plus 1 for juice or other citrus juice
1 pound (or more) jicama root
1/2 cup mixed citrus juice (see note above)
1 teaspoon citrus zest
1 pinch red hot chili flakes
Approximately 1 cup freshly chopped cilantro
1 cup Pickled Red Onions
First grate some of the orange peel, if using, then cut off all the peels, slicing beneath the white pith of the orange. Slice the oranges into rounds or segments and set on a platter.
Peel the jicama and cut it into cubes or strips, and add to the platter with the oranges.
Make a mixture of citrus juices or use only orange juice with a squeeze of lemon juice to taste. The juice should be tart enough to be lively. Mix with the zest, chili flakes, and cilantro, then pour over the fruit and jicama. Scatter the pickled onions over all, toss lightly and carefully with your hands, and serve.
variations:
Include sliced radishes and add them just before serving. Use fresh green chilies, minced or sliced in rounds and scattered over the top. Grate some ginger and mix it with the citrus for an entirely different flavor. If you don?t like cilantro, try using parsley or a mixture of parsley and dill. Pomegranate seeds scattered over the top would make a beautiful jewel-like garnish.

Serving size 5 1 cup
30 calories
0.05 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 4 cups (4 servings) by Mark Hall
Remove the outer leaves of the fennel bulb for this salad. Save them for use in your homemade vegetable stocks.

4 cups sliced fennel (2 to 3 bulbs)
2 oranges, sectioned
1/4 cup watercress leaves
Juice of 1 orange
4 teaspoons rice wine vinegar
2 teaspoons freshly chopped Italian parsley for garnish
Lettuce
Slice the fennel bulbs. Toss the orange sections with the fennel and watercress. Then season with the orange juice and rice wine vinegar. Garnish with parsley and place on a bed of lettuce.

Serving size 5 1 cup
55 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: approximately 41/2 cups (4 to 5 servings) by Deborah Madison

In Mexico one can buy paper cones of refreshing fruit and vegetable salads. They always include salt, but even without it, these taste good. The contrasting cool and hot of the crisp, wet vegetables and lime with the chili is what makes this interesting. Serve as an appetizer with tiny forks or, as they do in Mexico, with toothpicks. If possible, use a pure, fresh chili powder. Old chili powder will taste musty and dull. The New Mexican powders are excellent.
If you can get them, try using different varieties of cucumbers for their different colors, textures, and tastes.

1/2 pound jicama root
3/4 pound firm cucumbers (English, lemon, Armenian, or whatever is available)
Grated zest and juice of 2 limes
Chopped cilantro leaves plus leaves for garnish or the finely chopped leaves of lemon verbena (optional)
Pure red chili powder to taste

Peel and cube the jicama. If the cucumber has been waxed, remove the skin completely. Otherwise, leave it on. For a more interesting-looking dish, score the skin with a fork, then quarter and cube the cucumber. If the cucumber is very seedy, scrape out the seeds and cut it into spears.
Toss the vegetables with the lime zest and juice and cilantro or lemon verbena, if using. Pile into a dish and sprinkle with chili powder to taste. This dish can be made ahead of time and chilled, but only add the chili right before serving. Garnish if you like with a spray of cilantro or lemon verbena leaves.

Serving size 5 1 cup
23 calories
0.1 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 6 cups (6 servings) by Mary Carroll

1/2 cup no-oil Italian dressing or vinaigrette
2 tablespoons apple juice concentrate
2 tablespoons nonfat yogurt
1 teaspoon curry powder
1/4 teaspoon white pepper
1/4 teaspoon ground cumin
4 cups chopped red Delicious apples, cored but not peeled
1 cup raisins
1 cup chopped celery
Salt to taste
Freshly ground black pepper
Leaf lettuce

Whisk together the Italian dressing, juice concentrate, yogurt, curry, white pepper, and cumin. Toss with the apples, raisins, and celery. Add salt and black pepper to taste and serve on a bed of lettuce.

Serving size 5 1 cup
139 calories
0.7 grams total fat
0.1 grams saturated fat
trace cholesterol

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yield: 2 cups (4 servings) by Deborah Madison
Quinoa is called "the wonder grain" because of its unusually high protein content. It is light and delicate, but must be rinsed well to remove any traces of bitterness. This dish can be eaten warm or cold.

1 cup quinoa
21/2 cups water
4 dried apricots, finely diced
3 tablespoons currants, softened in hot water and squeezed dry
3 small scallions, sliced in rounds
1/4 cup very finely diced various-colored bell peppers
1 stalk of celery, finely diced
The Dressing:
3 tablespoons cooking water from the quinoa
Grated zest of 1 lemon or lime
2 tablespoons lime juice, or lemon juice, if preferred
1 teaspoon orange flower water
1 tablespoon finely chopped parsley or cilantro
1/2 teaspoon paprika
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
Pinch cinnamon
2 pinches cayenne

Rinse the quinoa in several changes of water, then pour into a fine-meshed strainer and rinse once more under tap water. Bring the 21/2 cups water to a boil, then stir in the quinoa. Cover and cook over a low heat for 15 minutes. By then the quinoa should be done. Drain into a colander, but reserve the liquid. When the excess water has come off the grain, give the colander a shake and put the quinoa in a bowl.
Add the apricots, currants, scallions, peppers, and celery, and toss together.
To make the dressing, whisk all the ingredients together. Taste and adjust as necessary. Since the dressing is going over the grain, it can be a little sharper than usual. Pour over the still-warm quinoa and toss.

Serving size 5 1/2 cup
90 calories
1.1 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 5 cups ( 5 servings) by Mark Hall
This is a traditional Middle Eastern salad minus the oil. It is served as a salad and may be served on a bed of lettuce. It also goes well with other Middle Eastern-inspired dishes such as hummus with pita bread.

23/4 cup water
11/2 cups bulgur wheat
1 cup seeded, chopped, and diced fresh tomato
1 cup diced red onions
1 teaspoon freshly minced garlic
1 tablespoon freshly minced parsley
2 tablespoons freshly minced mint
11/2 teaspoons lemon juice
Salt
Freshly ground black pepper

Bring the water to a boil. Add the bulgur and stir. Cover with an airtight lid and let sit for at least 4 hours before opening again.
Drain the bulgur of any excess water or squeeze it out. Toss with the tomato, onions, garlic, parsley, and mint. Add the lemon juice and add salt and pepper to taste.

Serving size 5 1 cup
102 calories
1.0 grams total fat
0.2 grams saturated fat
0 milligrams cholesterol

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yield: 3 cups (3 servings) by Mark Hall
This very colorful salad has a lot of texture and depth of flavor. You would expect it to be a little sweet because of the apricots and currants, but the savoriness is a surprise. It is actually a variation of the Quinoa Salad (page 408). Serve it at room temperature or slightly chilled.

1/4 cup uncooked wild rice
1/2 cup uncooked basmati rice
21/2 tablespoons minced dried apricots
1/3 cup dried currants
1/3 cup finely diced red onions
1/3 cup sliced scallions
1/2 tablespoon orange juice
1/2 teaspoon rice wine vinegar
Small pinch freshly ground black pepper
1 teaspoon orange zest
Salt
Freshly ground black pepper

Cook the wild rice and basmati rice separately. The free-boiling time is 40 minutes and 30 minutes, respectively. Alternatively, you can follow the package instructions, being sure not to add any salt or butter.
When they are done, toss with the apricots, currants, onions and scallions. Combine the orange juice, rice wine vinegar, black pepper and orange zest separately. Add the rice mixture, salt and more pepper to taste.

Serving size 5 1 cup
218 calories
0.2 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 10 cups (10 servings) by Mollie Katzen
This is a simple, yet unusual-tasting salad. Each grain?barley, whole wheat berries, brown rice?has its own distinct personality, especially if you take the slight trouble to cook each of them correctly. The addition of golden raisins, chives, mint, and plums (and/or apples) makes it taste both exotic and yet homey and familiar. Do try to find fresh mint for this salad. It?s an importantcomponent, and dried mint is not quite the same thing.
The grains need to cook separately. You can cook them in advance and store them in tightly covered containers until you are ready to make the salad. You can also prepare the salad a night or two before you plan to serve it. (Add everything except the fresh fruit, which should go in shortly before serving.) It takes very little work. Most of the preparation time is for cooking the grains, so you can easily make it during an evening when you are home doing other things.
This salad keeps very well and is great to have on hand for lunches and snacks.

1 cup uncooked wheat berries
1 cup uncooked pearl barley
1 cup uncooked short-grain brown rice
3 tablespoons cider vinegar
1 tablespoon lemon juice
1/2 teaspoon salt
11/2 cups packed golden raisins
3/4 cup packed freshly minced chives or finely minced scallions
6 to 7 large freshly minced mint leaves, or 1 to 2 teaspoons dried mint
4 or 5 ripe firm small red plums, sliced
1 or 2 tart green apples, sliced (optional use in addition to, or instead of, the plums)

Soak the wheat berries for about 30 minutes. Meanwhile, rinse the barley several times in cold water, until the water in which it is rinsed looks clear. Put the barley and 21/2 cups water in a saucepan. Bring to a boil, partially cover, and simmer until tender, about 30 minutes.
Place the rice and 13/4 cups water in a small saucepan. Bring to a boil, partially cover, and simmer about 35 minutes, or until tender.
Drain the wheat berries and place in a saucepan with 21/2 cups water. Bring to a boil, cover, and simmer until tender, about 1 to 11/4 hours. Check the water level and add just a little extra if it seems dry.
When all the grains are cooked, combine them in a large bowl. Stir to let excess steam escape. Add the remaining ingredients except the plums and/or apples. Cover and chill well before serving. This will keep up to 3 days. Add the plum and/or apple slices, and mix them in gently just before serving.

Serving size 5 1 cup
260 calories
1.2 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 81/4 cups (6 to 8 servings) by Judy Talbott
This very colorful salad tastes better warm or hot. The piquant flavor of the dressing works well with just a plate of steamed vegetables and is balanced here by the macaroni?s bland taste. This recipe is also successful when cut in half to yield approximately four cups of salad.

1 pound macaroni, cooked
3/4 cup finely diced carrots
2 cups chopped green onions
1/2 cup chopped celery
2 large tomatoes, seeded and diced
4?5 tablespoons Dijon Vinaigrette (see below)
1 cup Italian Dressing (page 387)
2 tablespoons chopped fresh basil
Balsamic vinegar
Salt
Freshly ground black pepper
Dijon Vinaigrette:
yield: 3/4 cup
4 tablespoons oil-free Dijon mustard
3 tablespoons red wine vinegar
1 tablespoon white wine vinegar
1/4?1/2 teaspoon salt
2 cloves freshly minced garlic
1/2 teaspoon dried basil
1/8 teaspoon freshly ground black pepper
2 drops of hot red pepper sauce
1 tablespoon grated onion
3 tablespoons soft tofu

To prepare the Dijon Vinaigrette, simply combine all ingredients and blend. Keep this in your refrigerator for several days. The ingredients may separate out.
Steam the carrots for 1 to 2 minutes. Toss the macaroni, carrots, green onions, celery and diced tomatoes with the Dijon Vinaigrette. Add the Italian Dressing and the fresh basil. Add the balsamic vinegar, salt and freshly ground black pepper to taste.

Pasta Primavera with Dijon Vinaigrette

Vinaigrette

Serving size 5 2 tablespoons

Serving size 5 1 cup
16 calories

245 calories
0.8 grams total fat
0.6 grams total fat
trace saturated fat
0 milligrams cholesterol

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WHITE BEAN SALAD

yield: 4 cups (8 servings) by Mark Hall
The combination of these aromatic herbs and spices makes this especially delightful.

1 cup dry white beans
81/4 cups water
5 bay leaves
1 tablespoon dried sage
1/4 cup finely diced carrots
1/4 cup finely diced celery
1/3 cup seeded and diced tomato
1 cup freshly chopped Italian parsley
1/8 teaspoon freshly ground black pepper
1/8 teaspoon salt
Chopped Italian parsley (optional)
Lettuce
Dressing:
1 tablespoon Dijon mustard
11/2 teaspoons freshly minced garlic
21/2 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Sort and rinse the beans, then soak overnight in water. Drain the beans and put 81/4 cups water in another pot with the beans, bay leaves, and sage. Cook the beans for about 40 minutes, until tender.
While the beans are cooking, combine the ingredients for the dressing. When the beans are cooked, remove the bay leaves and drain the water. Toss the diced raw vegetables and dressing with the beans. Garnish with some extra chopped parsley, if desired, and serve on a bed of varied lettuces.

Serving size 5 1/2 cup
89 calories
0.5 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 5 cups (5 servings) by Mark Hall
The very tiny lentils have a delicate appearance. They give a lot of flavor to this pretty salad. Serve at room temperature or slightly chilled.

11/2 cups dry French lentils or 3 cups cooked
6 cups water
3 bay leaves
1/2 cup finely diced carrots
1/2 cup finely diced celery
1/2 cup seeded and finely diced tomatoes
1/2 cup finely diced onions
2 tablespoons minced Italian parsley or fresh thyme, sage, or marjoram
1/8 cup sherry wine vinegar
1 teaspoon freshly minced garlic
Salt
1/4 teaspoon freshly ground black pepper or to taste

If using dry, rinse and sort the lentils, then cook for 15 to 20 minutes in 6 cups of water with the bay leaves until done. Do not overcook, or the lentils may fall apart. When the lentils are done, drain and toss them with the vegetables, parsley, or other fresh herbs. Season with the sherry vinegar and garlic. Add salt and pepper to taste.

Serving size 5 1 cup
204 calories
0.7 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 3 cups (3 servings) by Mark Hall
Lima beans make this an unusual salad. Serve this on a bed of lettuce with a light soup.

1 cup dry baby lima beans
4 cups water
4 bay leaves
1 teaspoon dried thyme
1 teaspoon dried sage
1/2 cup finely diced fresh tomatoes
1/2 cup finely diced celery
1 teaspoon freshly chopped parsley
1 tablespoon red wine vinegar
1/2 teaspoon freshly minced garlic
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper or to taste

Sort the lima beans, rinse, and then soak overnight in water. Cook the beans for 30 to 40 minutes in the water with the bay leaves, thyme, and sage. Cook until the lima beans are tender but are not falling apart. Remove the bay leaves and drain.
Toss the beans with the tomatoes, celery, parsley, vinegar, and garlic. Add salt and pepper to taste. Serve on a bed of tossed greens.

Serving size 5 1 cup
232 calories
1.0 gram total fat
0.2 grams saturated fat
0 milligrams cholesterol

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yield: 4 cups (4 servings) by Mark Hall
The red hues of the peppers and onions are a nice contrast to the color of the black beans, and the taste of this vibrant salad retains the Latin flair that is associated with black beans.

1 cup dry black beans
5 cups water
3 bay leaves
1 cup finely diced red onion
1 cup finely diced red bell pepper
2 tablespoons freshly chopped cilantro
1/2 teaspoon ground cumin
1 to 2 tablespoons rice wine vinegar
1/2 teaspoon cayenne, or to taste
1 teaspoon freshly minced garlic
Salt
1/4 teaspoon freshly ground black pepper or to taste

Sort and rinse the beans, then soak overnight in water. Strain and rinse again just before cooking. Boil the 5 cups water with the black beans and bay leaves. Reduce the heat and cook until tender. This should take from 30 to 45 minutes. They should not be allowed to lose their shape. Drain the beans and remove the bay leaves.
Toss the vegetables with the black beans and season with the cilantro, cumin, vinegar, cayenne, and garlic. Toss again and add salt and pepper to taste.

Serving size 5 1 cup
139 calories
0.8 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

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yield: 4 cups (4 servings) by Mollie Katzen
This salad is subtle and very refreshing. There is a variety of textures?chewy cold noodles, crunchy sesame seeds, and smooth cucumber slices. Sweet, salt, and vinegar combine harmoniously, each understated but very much present.
Everything except the cucumbers and toppings can be combined several days ahead of time. The cucumbers can be prepared ahead also and kept separate until serving.

5 to 6 ounces dry vermicelli or bean thread noodles
6 tablespoons rice wine vinegar
4 teaspoons sugar
2 teaspoons soy sauce
1 teaspoon salt
1 medium-sized cucumber
1 tablespoon thinly sliced scallion greens (optional)
11/2 teaspoons sesame seeds for garnish (optional)

Cook the noodles in boiling water until just tender. Drain and rinse in cold water. Drain thoroughly and transfer to a medium-sized bowl.
Add vinegar, sugar, soy sauce, and salt. Mix well. Cover and chill until cold.
Peel and seed the cucumber. Cut into quarters lengthwise, then into thin pieces. If not serving right away, wrap the cucumber pieces in a plastic bag or plastic wrap and refrigerate.
To serve, divide noodles among 4 serving bowls. Top with a small handful of cucumber slices, and, if desired, a few very thin slices of scallion greens and some sesame seeds. Serve cold.

Serving size 5 1 cup
201 calories
1.9 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol

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yield: 11/2 cups (6 servings) by Mary Carroll
This spicy salsa has more of the consistency of a sauce and is wonderful with many Mexican dishes.

11/2 tablespoons minced onion
3 cloves garlic, minced
21/2 tablespoons dry red wine (such as Cabernet)
1/2 teaspoon ground fresh rosemary leaves
5 small Roma tomatoes, cored and thickly pureed or 3 cups chopped tomatoes
21/2 tablespoons minced green bell pepper
1 tablespoon freshly minced cilantro
1 tablespoon freshly minced Italian parsley
1/4 teaspoon ground coriander
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/8 teaspoon cayenne
Pinch ground cinnamon
2 tablespoons fresh lemon juice
Freshly ground black pepper
Salt

Heat the onion, garlic, and wine in a small saucepan on high heat for 5 minutes. Add the remaining ingredients. You may want to use only half as much cayenne at first to see if this is too "hot" for you. Refrigerate overnight before using for the best flavor. Serve at room temperature.

Serving size 5 1/4 cup or 4 tablespoons
26 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol

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yield: 2 cups (16 servings) by Mary Carroll
This cooked chutney is a delicious accompaniment to curries. The sweet and sour taste of this and the other chutneys make a nice contrast to other savory dishes as well.

4 tart apples, unpeeled, cored, and chopped
2 ripe pears, unpeeled, cored, and chopped
2 cloves garlic, minced
4 teaspoons freshly grated gingerroot
1/2 cup freshly squeezed orange juice
1 teaspoon each ground cloves, cinnamon, and cardamom
2/3 cup cider vinegar
1 cup apple juice concentrate
1/8 teaspoon cayenne
Combine everything in a saucepan and simmer over medium heat, covered, for 20 minutes. Remove from heat and let cool overnight to thicken.

Serving size 5 2 tablespoons
65 calories
0.3 grams total fat
trace saturated fat
0 milligrams cholesterol