A Middle Eastern classic and one of my favorite salad meals, this version is made more substantial by adding chickpeas and feta cheese.

Ingredients:

• 1 cup raw bulgur
• 2 medium firm, ripe tomatoes, diced
• 20-ounce can chickpeas, drained and rinsed
• 2/3 cup crumbled feta cheese
• 1/2 cup finely chopped fresh parsley
• 2 to 3 scallions, finely chopped
• 3 tablespoons olive oil
• Juice of 1 large lemon
• Salt and freshly ground pepper to taste

Direction:

Bring 2 cups of water to a boil and pour over the bulgur in a heat-proof dish. Cover and let stand 30 minutes of until the water is absorbed. Fluff with a fork and allow to cool to room temperature.

Combine with the remaining ingredients in a serving dish and mix well. Cover and let stand for an hour or so before serving, refrigerated, if time allows.
 

Ingredients:

• 3/4 cup pearl barley
• 3 cups cooked fresh corn kernels (scraped from about 3 large ears)
• 1/2 cup fresh green peas, lightly steamed (or substitute 1/2 cup frozen petit peas, thawed)
• 1 large celery stalk, diced
• 4 plum tomatoes, diced
• 3 to 4 tablespoons minced fresh dill
• 2 scallions, sliced
• Juice of 1/2 to 1 lemon, to taste
• 3 tablespoons olive oil
• Salt and freshly ground pepper to taste
• Dark green lettuce leaves

Direction:

Bring 2 1/2 cups of water to a rapid simmer in a saucepan. Stir in the barley, then simmer gently, covered, until the water is absorbed, about 40 to 45 minutes. Allow the
barley to cool to room temperature.

In a large mixing bowl, combine the barley with the remaining ingredients except the lettuce and optional feta cheese. Cover and refrigerate for an hour or so before serving or serve at once. Line each individual serving plate with a few lettuce leaves, then distribute the salad over them. If desired, sprinkle a small amount of feta cheese over the top.
 
 

This luscious combination of potatoes, lentils, and tomatoes is an exotic change-of-pace from the standard varieties.

 

Ingredients:

• 3/4 cup red lentils, rinsed
• 4 large potatoes
• 4 medium firm, ripe tomatoes, diced
• 1/2 cup soy mayonnaise
• 1/2 cup plain low-fat yogurt or soy yogurt
• 1 to 2 teaspoons good-quality curry powder, to taste
• 1/4 cup chopped fresh cilantro, or more to taste
• 1 scallion, thinly sliced
• Salt and freshly ground pepper to taste

Direction:

Combine the lentils with 2 cups water in a saucepan. Bring to a simmer, then reduce the heat and simmer gently until the water is absorbed and the lentils are done but still firm, about 25 minutes. Drain off any excess cooking liquid and let the lentils cool to room temperature.

Meanwhile, cook or microwave the potatoes in their skins until tender but still firm. When cool enough to handle, peel and dice them.

Combine the lentils and potatoes in a serving bowl and add the remaining ingredients. Toss gently but thoroughly and serve at once.
 
 

Tuna and white beans are a classic Italian salad pairing. Here, baked marinated tofu makes a great stand-in for tuna. This makes a delectable accompaniment to a light pasta dish.

Ingredients:

• 2 cups cooked large white beans (cannellini), or one 16-ounce can, drained and rinsed
• 8-ounce package baked marinated tofu, finely diced
• 1/3 cup chopped black olives, preferably cured
• 2 large celery stalks, diced
• 1/2 cup red onion rings
• 1/4 cup chopped fresh parsley
• Freshly ground black pepper, to taste
• 2 tablespoons extra-virgin olive oil
• Juice of 1/2 to 1 lemon, to taste
• Curly green or red leaf lettuce leaves, as needed

Direction:

Combine all the ingredients except the lettuce in a serving bowl and toss together. To serve, arrange 2 or 3 lettuce leaves on each plate and spoon some salad over them.