Salads | Oh Taste n See.....

Mung bean Salad with Tangy Cilantro Lime Vinaigrette

Diabetes Friendly, Phase 1, Salads, South Beach Diet, Whole green moong dal

Jun 152012

It’s hard to believe but I’ve got a writer’s block. This is probably the tenth time I have started writing this post, deleting whatever I had written and trying to rewrite it. I made this salad as part of my SBD phase 1 diet probably 3 months back, and this post has been sitting in my drafts since then. This was one of the most easiest recipes to make, yet has been the most difficult to post. Now, having made up my mind, to post this, so that I can move on with the other recipes I plan on posting, here I am…fighting the writer’s block and attempting to explain how to make this delicious healthy salad.

The ‘South Beach diet’ unlike other diets, advocates the consumption of legumes as part of the diet, which is one of its great strengths, especially when you are a vegetarian. I have tried to Indianize the legume based salads recommended on SBD and that’s how I landed on this one. It’s very easy to make, and improvise with whatever you have on hand. The salad is served with a vibrant tangy cilantro lime vinaigrette.

Ingredients:
Makes 4 servings as main meal salad, 6-8 as side
For the salad:
1 cup of whole green moong dal, soaked overnight and cooked to be whole, and not mushy
2-3 cups of shredded lettuce
1/2 cucumber chopped
1/2 red onion chopped
1 plum tomato, seeded and chopped
1/2 red bell pepper, chopped
1/2 orange bell pepper chopped
3 scallions, green parts only sliced

For the vinaigrette
1 cup of packed cilantro(stems and leaves)
1/2 tsp cumin powder
1/2 tsp coriander powder
white parts of the 3 scallions, used above
1 green chilly, chopped
1 garlic clove, chopped
1 tbsp red wine vinegar
zest of a lime
juice of a lime
1/4 cup of extra virgin olive oil
salt and pepper to taste
1 tsp splenda/sugar(optional)

Method:
To make the vinaigrette
Place all the ingredients in a blender and whizz to combine. Remove into a mason jar or bottle with a secure lid. Shake the dressing before use. The dressing can be stored in the fridge for up to 1-2 weeks.

To assemble the salad
Place all the chopped veggies in a bowl along with the cooked moong dal. Toss with the dressing just before serving. If planning to take this along either for a potluck, picnic or lunch the next day, take the mixed salad separately and the dressing separately. Toss just before serving/eating.

Verdict: This salad is very filling – thanks to all the veggies. The vinaigrette really brightens up the flavors of the salad. The lime zest and juice add a very refreshing taste to the salad and the cumin and coriander add a very nice depth of flavor. This is a very forgiving recipe, and can be adapted to be made with whatever ingredients you have on hand.

Sending this to ‘MLLA #48′, event series by Susan of the Well Seasoned Cook and to ‘Lets Cook – Barbeques & Picnics’

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Grilled Corn n Carrot Salad in Chipotle Lime Dressing

Carrot, Corn, Phase 2, Salads, South Beach Diet

Jul 202011

We love grilled corn – and one of the must haves for summer is to buy corn and grill it. I flavor the corn several different ways – with butter, with green chutney, pesto, lime and chilly powder or just chaat masala. This is for corn on the cob. However, some times I also like to make a quick salad with the grilled corn which goes great as a side to sandwiches, burgers etc. and can easily become an alternative option for fries, chips or coleslaw. This particular salad is very very easy to make and is a great medley of very bold flavors. It has a spicy chipotle lime dressing that sits very well and hence this salad can be packed for a picnic lunch without worrying about it being spoiled.

Ingredients:
5 ears sweet corn
1 tsp oil
2 carrots, grated
1/2 cup scallions, green parts only, sliced
1/2 a red onion, diced fine
1 lime
3 chipotle chilly peppers, packed in adobo sauce

Method:
Remove the husk and silky threads from the corn and brush with the oil. Heat the grill to a medium and roast the corn until charred and cooked for about 5 -10 minutes. Remove, let cool.

When cool enough to handle, Place the corn over a bowl and run the knife down the corn, thereby removing only the kernels. Discard the cobs.

Place the corn in a bowl and toss it with the grated carrots, diced red onions and scallions.

Make the dressing by zesting the lemon, and then juicing it. Mix it with very finely minced(almost made to a paste) chipotle chilly peppers. (If you don’t know what chipotles are – they are smoked(grilled) jalapenos that are then preserved in an adobo sauce. They come canned and can be found on the canned vegetables aisle in the grocery store). Salt and pepper to taste, use any remaining oil from brushing the corn in this dressing as well. Whisk to combine. Pour this dressing over the corn carrot mixture and toss to combine. Taste for seasoning.

Serve at room temperature or chilled. This salad actually gets better as it sits as the corn and the carrots absorb the tanginess from the lime juice and taste awesome.

and to

Verdict: The smoky flavor from the grilled corn gets accentuated with the chipotle chilli peppers and I loved the spicy undertone to this salad. Also the spice is a perfect counterbalance to the sweet corn and carrots. You can alter this recipe to suit whatever you have on hand, and this makes enough for a crowd in a jiffy. Great for a barbeque party – as a side.

Sending this to the following events:
1. No Croutons Required – Hot Peppers
2. Salad Spread @ TasteJunction
3. Veggie/Fruit of the Month: Carrots, event series by Priya Mitharwal.
4. WWC – Corn for Dinner, event series by Sanjeeta and
5. ‘Serve it Grilled’ – at Krithis Kitchen , series by me and Krithi.

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Tabbouleh

Mediterranean, Phase 2, Salads, South Beach Diet

May 022011

Tabbouleh, is a very popular salad from the Middle East/Arab regions. The actual Arabic word meaning ‘a little spicy’, this salad is typically made from bulgur wheat, combined with herbs, tomatoes and dressed with a simple olive oil, lemon juice vinigarette.

Bulgur, is a staple in this region and is used in all dishes from koftes to pilafs. Not to be confused with the cracked wheat or dalia from India, bulgur is a par boiled, broken wheat where the bran is partially removed. Although healthier than rice, it is less superior to cracked wheat when it comes to fiber content. Due to all of these reasons, bulgur doesn’t require ‘active’ cooking. A good soak in hot water, is enought to soften these grains, which makes this a super easy salad, not to mention a tasty one too. This is readily available in most groceries these days. It is typically classified by the size of the grains, with #1 being the smallest, the same size as dalia or broken wheat, and ranging up to #3, used for pilafs.

I have adapted this recipe from ‘The chef and her kitchen’, but I have also doubled her recipe and modified it to suit my taste.

Ingredients:
1 cup bulgur #1
1 1/2 cup water
1 large tomato,seeded and chopped
1 cup chopped parsley
1 medium cucumber peeled and chopped
1/4 cup finely chopped mint
1/3 cup toasted, chopped walnuts
2 tbsp sliced olives
salt to taste

Dressing:
1/4 cup extra virgin olive oil
1 tsp black pepper powder,freshly crushed
juice of 1 whole lemon

Method:
Whisk all the ingredients listed under dressing until thoroughly mixed. Set aside.

Bring the water to a boil. Place the bulgur in a bowl, pour the boiling water on top of the bulgur. Add salt to taste. Immediately cover with plastic wrap. Let sit 15-20 minutes, while chopping the herbs and veggies. At the end of the 20 minutes, fluff with a fork. (no need to drain or squeeze, as this will make the grains clumpy). Add the chopped cucumber, tomatoes and herbs to this and toss to combine. Pour the dressing over this and combine.

Don’t worry, if it seems like too much dressing, it will get absorbed by the grains. Cover again with plastic wrap and let it sit in the refrigerator for the flavors to meld. Serve cold or at room temperature.

Verdict: This makes a very filling meal and the above quantity can serve 2 people as a meal in itself. The lemon juice perks up the flavors of the vegetables and makes it a refreshing dish. It tastes better as it sits, which makes this a great salad for taking along in picincs etc. Healthy and tasty.

Sending this to ‘Tried and Tasted: Chef and Her Kitchen’, event series by Lakshmi.

Also to ‘Bookmarked Recipes vol 39′ and Souper Sundays @ Kahakai Kitchen.

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