A Riff on Fattoush (Middle Eastern Salad)

Looking for a high-protein, high-fiber meal that's also low in fat and cholesterol? Try this Americanized version of the Middle Eastern, bean-and-lettuce based salad called Fattoush. Lettuce, cucumbers, mint and pita bread round out the recipe.

Recipe: Bean and Toasted Pita Salad

Serves 4

Ingredients:

• 2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
• 2 cloves garlic, peeled
• 1/8 teaspoon salt
• 2 tablespoons fresh lemon juice
• 2 tablespoons ground toasted cumin seeds
• 3 tablespoons extra-virgin olive oil
• Freshly ground pepper to taste
• 2 cups cooked pinto beans, well drained and slightly warmed
• 1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
• 1/2 cucumber, peeled and diced
• 1 cup sliced romaine lettuce
• 1 cup crumbled feta cheese
• 3 tablespoons chopped fresh parsley
• 3 tablespoons chopped fresh mint

Instructions:

1. Preheat oven to 400°F.
2. Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
3. Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
4. Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.

Source: Eating Well magazine, 2009

Fennel with beans and tomato over polenta -- yum

Here's an easy and delicious vegetarian one-dish dinner, so full of flavor that I can't imagine anyone missing meat. For protein, white beans and a sprinkling of your favorite cheese does the trick. The combo of ingredients makes for a nice pairing with either red or white wines. All you need is some crusty whole-grain bread and you've got a healthy, complete meal.
This recipe is for two, but can be doubled. I use the log style of polenta, slicing it about 1 1/2 inch thick and pan-frying it in a non-stick skillet with just a thin coat of olive or canola oil.

Recipe: Fennel with White Beans and Tomatoes over Polenta

Ingredients:
1 roll of polenta, sliced and sauteed in a nonstick pan (set aside and keep warm)
2 T olive or canola oil
1 large bulb fennel: half of it cut into wedges, the other half coarsely diced
1 cup chopped celery and onion
2 T chopped garlic
1/2 cup vegetable broth or water
2 cups diced tomatoes, preferably with no salt added
Pinch of saffron (optional)
1 tsp dried thyme
Salt and pepper to taste
1 can white beans, drained and rinsed
2 cups pre-washed fresh spinach leaves
1/2 cup grated cheese, or more if you want

Instructions:
Heat oil in a large, deep sided skillet over medium heat. Add chopped celery and onion along with the diced fennel. Stir frequently as the veggies soften, about 3 minutes. Stir in fennel, cover the pan and cook for another 2-3 minutes. Remove cover, add garlic and broth or water and stir-fry for another couple of minutes until the fennel wedges have softened.
Add tomatoes and seasoning (saffron, if using, thyme, salt and pepper), stirring well. Cover again and let the flavors blend for about 2-3 more minutes. Add beans and spinach, cover pan and let spinach wilt, about 3 minutes.
Place polenta slices on plates, spoon bean mixture over the polenta and sprinkle with cheese. Pass more cheese at table, if desired.
Enjoy!

Recipe for white beans with mushrooms and greens

Here's another simply delicious vegetarian meal that's chock-full of vitamins, nutrients and fiber. The recipe will serve two as a main dish--over polenta, pasta or rice--or 4-5 as a side. We had it over polenta, but you can't see any of it in the photos as it was completely buried under the veggies and beans.

Recipe: White Beans with Mushrooms and Greens
Ingredients:
2 T canola oil
1/2 bulb fennel, stalks removed, cored and coarsely chopped
1 red bell pepper, seeded, cored and coarsely chopped
1 12-ounce package sliced mushrooms
2 T minced garlic
1 1/2 cups vegetable broth (or chicken broth if you're not vegetarian)
Pinch of cayenne pepper
Pinch of cumin
Salt and pepper, to taste
3 cups spinach or other dark greens (such as chard or turnip greens), rinsed and coarsely chopped
1 can white beans (such as cannellini), drained, rinsed well and drained again
Grated Parmesan cheese, for serving

Instructions:
Heat oil in a large, deep skillet over medium heat.
Add chopped fennel and red pepper. Cook, stirring often, for 2 minutes. Cover and continue to cook until vegetables begin to tenderize, about 3 more minutes.
Stir in mushrooms and garlic. Cover and cook for another 3 minutes.
Season with salt, pepper, cayenne and cumin, stirring well. Stir in broth and greens.
Cover, reduce heat to low and simmer until greens have wilted, about 5 minutes.
Add beans, cover and cook just until the beans are heated through, about 3 minutes.

Remove from heat and serve, passing cheese at the table, if desired.