Greek Salad Pitas

Ingredients
1 cup peeled, seeded and diced cucumber
1 cup diced red bell pepper
1 cup diced zucchini
1/3 cup crumbled feta cheese
1/4 cup diced red onion
1/4 cup chopped pepperoncini, optional
1/4 cup chopped black olives, preferably kalamata
2 Tbs. extra virgin olive oil
1 Tbs. fresh lemon juice
1 tsp. red wine vinegar
1 tsp. dried oregano
Salt and freshly ground black pepper
3 6-inch whole wheat pita breads, cut in half
6 curly leaf lettuce leaves

Directions
1. Combine cucumber, bell pepper, zucchini, feta, onion, pepperoncini, olives, oil, lemon juice, vinegar and oregano in large bowl, and toss to mix. Season with salt and pepper.

2. Line each pita half with a lettuce leaf; fill with 1/2 cup salad mixture.

To pack this for lunch, wrap the pita pockets separately, and fill them with the salad just before serving. Or enjoy the chopped salad on its own with a bowl of soup for dinner. Note: Pepperoncini are thin, small pickled chile peppers that range in spiciness from medium to medium-hot. Look for them in the Italian section of large supermarkets.
Ingredient List

Serves 6 | 30 minutes or fewer

Greek Salad Pitas: Vegetarian Times Issue: April 1, 2005 p.38

Green Chile Pilaf

Ingredients
1/2 pound tomatillos, husked, washed and cut into quarters
1 large jalapeño, seeded and chopped
1/4 cup coarsely chopped onion
1 cup cilantro, stems and leaves
1 1/2 teaspoons salt
3 poblano chiles roasted, peeled and seeded
4 romaine lettuce leaves
2 green onions
3 cloves garlic, peeled
2 tablespoons olive oil
1 1/2 cups long-grain rice

Cooking Instructions
1. Place the tomatillos, jalapeños and 1 cup cold water in a blender or a food processor. Purée just until chunky; add onion, cilantro, salt, chiles, lettuce, green onions and garlic. Purée until smooth, about 2 more minutes. This may be done in batches unless using a large food processor.

2. In a heavy large saucepan, heat the olive oil over medium-heat. Sauté the rice, stirring constantly until golden and crackling, about 5 minutes. Pour in the purée and stir to combine.

3. Cover and simmer until the liquid is absorbed and the rice is tender, 40-45 minutes.

4. Stir with a fork and serve hot.

This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 45 minutes

Green Chile Pilaf Recipe by FoodFit

Turkish Bulgur Pilaf with Chickpeas

Ingredients
1/2 cup chickpeas (garbanzo beans)
4 tablespoons olive oil or unsalted butter
1 large onion, diced
1 large tomato, peeled, seeded and cut in 1/2 inch cubes
2 teaspoons salt
3 cups water or broth
2 cups medium to coarse bulgur wheat
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper
2 tablespoons chopped flat leaf parsley or fresh mint

Cooking Instructions
1. Soak the chickpeas in 1 1/2 cups cold water in the refrigerator overnight. Drain and rinse. Place the chickpeas in a sauce pan with 1 1/2 cups fresh cold water and cook until tender, about 45 minutes. Set aside. (Or, for your convenience, use canned chickpeas.)

2. Heat the olive oil in another saucepan and add the onion. Cook over moderate heat for 7 minutes, then add the tomato and stir for 3 minutes longer.

3. Add the cooked chickpeas, salt and water and bring to a boil. Add the bulgur and stir well. Cover the pan, lower the heat and simmer 20 minutes. If there seems to be too much liquid, drain it from the pot. Season the pilaf with black pepper and cayenne. Remove from heat and let sit covered for 15 minutes or until dry.

This recipe serves: 6 | Preparation time: 10 minutes | Cooking time: 30 minutes

Turkish Bulgur Pilaf with Chickpeas: Recipe by Food Fit

Mediterranean Stuffed Peppers

Stuffed peppers are a show-stopping, tried-and-true dinner classic. In this version, pomegranate juice and dried figs give it a Mediterranean feel.


Ingredients:
4 large yellow or red bell peppers
3/4 cup pomegranate or cranberry juice
1/2 cup dried figs, stemmed and chopped
1 1/2 cups cooked wild rice
1 cup diced yellow squash
1/2 cup nonfat feta cheese, crumbled
1/2 cup chopped walnuts

Directions:
1. Preheat oven to 400ºF.

2. Cut tops off peppers to use as lids. Scrape out seeds and ribs with knife. Combine pomegranate juice and figs in large saucepan, and cook over medium heat 7 to 10 minutes, or until figs soften and juice reduces and becomes syrupy. Remove from heat, and stir in rice, squash, feta cheese and walnuts. Fill peppers with mixture, and set in 9x13-inch baking pan. Place tops on peppers. Add 1/2 inch water to pan, and cover with foil.

3. Bake 30 to 40 minutes, or until peppers are tender with slightly wrinkled skins and filling is hot.

Mediterranean Stuffed Peppers [Vegetarian Times Issue: September 1, 2005 p.87]

Fava Bean Cakes with Diced Red Peppers and Yogurt

This simple main course pairs favorite Mediterranean flavors and ingredients. It comes together quickly and suits family tastes, yet looks dramatic enough to impress VIPs. Serves4.


Ingredients:
2 cups canned fava beans, drained and rinsed
1 large egg [or substitute]
1 onion, peeled and diced
1 tsp. minced garlic
1 Tbs. olive oil, plus extra oil for frying
1 Tbs. fresh lemon juice
3 Tbs. all-purpose flour
2 Tbs. chopped Italian parsley
1 ½ cups plain low-fat or regular yogurt, for garnish
1 red pepper, seeded and diced, for garnish

Directions:
1. Combine fava beans, egg, onion, garlic, 1 Tbs. olive oil, lemon juice, flour, and 1 Tbs. parsley in food processor. Process until coarsely chopped and well combined.

2. Heat 2 to 3 Tbs. oil in large skillet over medium heat. When hot, scoop 1/4 cup bean mixture into oil and repeat until skillet is full. Cook for 2 to 3 minutes on one side, and when firm and slightly brown, turn over to cook other side. Carefully remove from skillet and place on plates. Repeat with remaining bean mixture until mixture is used up.

3. To serve, spoon generous scoops yogurt over each serving and sprinkle with parsley and diced red pepper. Serve immediately.

Fava Bean Cakes with Diced Red Peppers and Yogurt [Recipe of the day: Vegetarian Times]

Couscous with Asparagus, Snow Peas and Radishes

Feel free to substitute different vegetables as they come into season throughout the summer.

1/2 lb. asparagus, sliced into 1/4-inch rounds (about 1 3/4 cups)
1/4 lb. snow peas, sliced crosswise into 1/4-inch strips (about 1 cup)
2 cups low-sodium vegetable broth
3 2-inch strips lemon zest
1 10-oz. pkg. couscous
3 radishes, thinly sliced (about 1/3 cup)
3 Tbs. lemon juice
2 Tbs. chopped chives
2 Tbs. chopped parsley
1 Tbs. chopped mint

1. Cook asparagus and snow peas in large pot of boiling salted water 2 to 3 minutes, or until crisp-tender. Drain and rinse under cold water.

2. Bring broth and lemon zest to a boil in large pot. Put couscous in bowl, and stir in broth. Cover, and let stand 10 minutes. Discard lemon zest.

3. Fluff couscous with fork, and stir in asparagus, snow peas, radishes, lemon juice, chives, parsley and mint. Season with salt and pepper.

Serves 6, 30 minutes or fewer
PER SERVING: 203 CAL; 7G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 42G CARB; 0MG CHOL; 237MG SOD; 4G FIBER; 2G SUGARS

Couscous with Asparagus, Snow Peas and Radishes

Greek Zucchini Salad with Crumbled Feta

Fresh mint, feta cheese and zucchini are a favorite summer salad combination in small tavernas throughout the Greek Isles. For a more colorful salad, use one zucchini and one yellow squash. Serves 6.

3 Tbs. lemon juice
2 tsp. grated lemon zest
1 clove garlic, minced (about 1 tsp.)
1/3 cup olive oil
2 medium zucchini, peeled into thin ribbons (about 4 cups)
1 medium sweet onion, such as Vidalia or Walla Walla, thinly sliced (about 1 cup)
1/2 cup crumbled feta cheese
2 green onions, chopped (about 1/4 cup)
1 Tbs. chopped fresh mint
1 Tbs. chopped fresh parsley

1. Whisk together lemon juice, lemon zest and garlic in large serving bowl. Gradually whisk in oil. Season with salt and pepper. Add zucchini and onion, and toss to coat. Cover and marinate overnight, or up to 2 days. Sprinkle with feta, green onions, mint and parsley just before serving.

PER SERVING: 149 CAL; 3G PROT; 12G TOTAL FAT (3G SAT. FAT); 9G CARB; 11MG CHOL; 252MG SOD; 2G FIBER; 5G SUGARS

Greek Zucchini Salad with Crumbled Feta: from the May-June '07 issue of Vegetarian Times

Tabouleh / Taouli Salad

Ingredients:
- bulgur wheat-- 3 cups soak in warm water 1.5 hours
- tomatoes--5 roma
- cucumbers--2
- parsley--3 bunches

Preparation:
cut vegetables into chunks of approximately the same size
add wheat
add juice of half a lemon
add 1/4 tsp black pepper
add 1 tsp hing/asafoetida
add 1.5 tsp salt
add finely chopped parsley--put last so you know that if it's mixed, the other spices are too
optional--add 2 tsp sumac
add olive oil to taste
stir.

TABOULEH/TAOULI SALAD

Lentil-Walnut Spread

French bread slices go great with this flavorful spread. Alternatively, stuff it into a whole-wheat pita along with paper-thin slices of red onion and crisp romaine lettuce.

3/4 cup lentils, rinsed
1/4 cup walnut halves
1 Tbs. flaxseed oil or olive oil
1 small clove garlic, peeled
1/2 tsp. salt
1 cup finely minced arugula, spinach or watercress leaves
3 Tbs. vegetable broth
1/4 tsp. ground cumin
1/8 tsp. ground coriander

Directions:
In small saucepan, combine lentils and 1 1/2 cups water and bring to a boil over high heat. Reduce heat to low, cover and simmer until lentils are tender and water is absorbed, 35 to 40 minutes. Drain well. Transfer to small bowl.

In small food processor or blender, process walnuts and oil to smooth paste. With rubber spatula, scrape mixture into bowl with lentils. Mash to paste with fork.

On cutting board, cut garlic in half; sprinkle with 1/4 teaspoon salt. With flat side of knife, mash together. Add to lentil-walnut mixture along with arugula, broth, cumin, coriander and remaining 1/4 teaspoon salt. Mix well. Cover and refrigerate up to 4 days. Makes 2 1/2 cups -- Dairy-free

Vegetarian Times: Lentil-Walnut Spread 01/01/2000 p43

Eggplant and Walnut Dip with Toasted Pita Triangles

Ingredients:
1 pound eggplant
1/2 cup chopped walnuts
1/3 cup golden raisins, chopped
1 1/2 tablespoons chopped fresh mint
1 tablespoon fresh lemon juice
1 large clove garlic, minced
1 teaspoon canola oil
salt and pepper to taste
5 (6-inch) fat- free, whole- wheat pita breads
5 tablespoons freshly grated Parmesan cheese

Directions:
Preheat oven to 425 degrees. Pierce eggplant with tines of a fork and wrap tightly in foil. Place eggplant on baking sheet and roast for 1 hour. Cool slightly. Halve eggplant lengthwise and scoop out pulp into a medium bowl. Set aside and reserve.

Meanwhile, heat walnuts in a dry skillet over medium bowl. Set aside and reserve. Into bowl with eggplant, stir in walnuts, raisins, mint, lemon juice, garlic and oil. Season with salt and pepper. Cover and chill slightly.

Preheat broiler. sprinkle pitas with cheese, dividing equally. Broil for 2 minutes or until cheese melts and pitas are lightly toasted. Cut each pita into 6 wedges and serve with dip.

Servings: 24 | Cooking Time: Over one hour
Author: Walnut Marketing Board

Summer Hummus

Ingredients:
1 tablespoon Dijon-style mustard
1 15 1/2 oz. can Chickpeas (garbanzo beans), undrained
1/4 cup onion, diced
1 large clove garlic, coarsely chopped
1 tablespoon extra virgin olive oil
1 1/2 tablspoons lemon juice
1/4 teaspoon salt
1/4 cup chopped parsley

Directions:
Place all ingredients, except parsley, in a blender or food processor and blend until smooth. Add parsley and pulse-blend to mix.

Servings: 6 | Cooking Time: Under 15 minutes
Author: Polly Pitchford, Full Spectrum Health™"

Falafel

2 x 400g tins chickpeas
6 plump cloves garlic, crushed
2 tsps ground coriander
2 tsps ground cumin
1 medium onion, chopped
2 tablespoons plain flour
1 tablespoon chopped parsley
groundnut oil for deep-frying

drain, rinse and dry chickpeas. Blend in food processor with garlic, spices and onion until smooth. Scoop into a bowl and stir in the flour and parsley. Season with salt and pepper.

stir mixture thoroughly. It should be thick enough to roll into balls. With floured hands, roll chickpea mixture into balls about the size of golf balls, or maybe smaller. Alternatively. Flatten them into patties and shallow-fry them for 2 mins each side, till crisp.

serve them hot, stuffed into warm pitta bread. Traditionally, a cucumber and tomato salad would be stuffed in there too. Although tahini is one of the traditional lubricants for these crisp fritters, I much prefer yoghurt. Particularly when it has had a little cayenne pepper and some chopped mint stirred into it and is spooned over the falafel as you eat.

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