Ingredients: 2 c. warm water 1 c. bulgur wheat 1 1/2 c. fresh parsley, chopped 1/2 c. onion, chopped 1 small cucumber, diced 3 medium tomatoes, diced 1 t. salt 1/4 c. fresh mint, minced 1/4 c. lemon juice 2 T. olive oil Directions: Soak wheat in water for 35 to 40 minutes. While wheat […]

Southwest Barley Salad

Ingredients: 3 c. vegetable stock or water 3/4 c. pearl barley 1 c. canned corn kernels, drained 1 c. canned black beans, rinsed and drained 3/4 c. chopped red bell pepper 1/2 c. chopped green bell pepper 1/2 c. chopped green onion Dressing 1/2 c. mild or medium salsa 3 T. soy sour cream 3 […]

Garden-Fresh Crunchy Salad

Ingredients: 4 c. Broccoli (raw, cut into 1-inch pieces) 4 c. Cauliflower (raw, cut into 1-inch pieces) 2 c. Cherry tomatoes (cut in half) 1 c. Snow peas (cut in half) Directions: Place all ingredients in large mixing bowl. Pour Zangy-tangy Dressing over top; mix well. refrigerate 2-4 hours; serve cold. Yields: 9 cups. Nutritional […]

Apricot-Cilantro Salad

Ingredients: 1 16 1/2-oz. can apricot halves in light syrup, sliced 1/4 c. lemon juice 2 t. sugar 1 t. reduced-sodium soy sauce 1 t. ground cumin 4 c. iceberg lettuce, shredded 1/4 c. fresh cilantro, chopped 2 green onions (white and green parts) 2 c. fresh bean sprouts, rinsed and drained 1 8-oz. can […]

Garlicky Tomato Salad

Ingredients: 1 T. olive oil 5 cloves garlic, minced 1/2 small fennel bulb, cored 3 lg. ripe tomatoes, cut into small chunks (about four cups) 12 kalamata olives, pitted and quartered 2 T. lemon juice 1/2 c. packed chopped fresh basil leaves 2 c. fat free croutons salt to taste Directions: In a small nonstick […]

Zangy-tangy Dressing

Ingredients: 1 1/2 c. Vegenaise (mayonnaise substitute) 2 T. Honey 2 T. Lemon Juice 1/8 t. Salt Directions: Mix all ingredients well. Refrigerate 1-2 hours before serving. Yields: 2 cups. Nutritional Information: Per 2 Tablespoons: Calories: 10; Fat: 4 g; Sat Fat: 0 g; Sodium: 70 mg; Carbs: 2 g; Dietary Fiber: 1 g; Protein: […]

Tofu Potato Salad

Ingredients: 6 potatoes, cooked and cubed 1 c. tofu, crumbled 1 c. celery, sliced 1/2 c. red onion, chopped 1/2 c. dill pickle, diced 1 cucumber, sliced 1 t. salt 1 c. tofu 2 T. oil 1/2 t. salt 2 T. liquid from dill pickles 1 T. lemon juice 1/8 t. garlic powder Directions: Boil […]

Wild Rice and Pea Salad

Ingredients: 2 c. boiling water 2/3 c. uncooked bulgur wheat 1 15-oz. can black beans, rinsed and drained 1 3/4 c. tomato, chopped 1 1/2 c. jicama, peeled, diced 3/4 c. fresh parsley, minced 3/4 c.fresh cilantro, minced 1/2 c. salsa (your favorite brand) 1/4 c. fresh lime juice 2 t. olive oil 1 avocado […]

Mock Egg Salad

Ingredients: 1 12-oz. Mori-Nu Tofu (firm) 3 to 4 t. McKay’s Chicken-Style Seasoning (or you favorite season salt) 1 stick Celery (diced) 1 T. Carrot (shredded) 3 T. Dill pickle (diced) 4 T. Vegenaise (mayonnaise substitute) Directions: Drain tofu; put into small mixing bowl. Add all ingredients; mix well. Spread in sandwich or refrigerate. Yields: […]

Creamy Italian Dressing

Ingredients: 1/2 lb. tofu 2 T. olive oil 2 T. lemon juice 4 garlic cloves 1 t. salt 1/4 t. basil 1/4 t. oregano 1/4 t. thyme Directions: In blender, process tofu, oil, lemon juice, and garlic. Add seasonings; mix thoroughly. Let stand several hours to enhance flavor. Yields: 1-1/4 cups. Nutritional Information: Calories per […]