Recipes Under 400

Korean-Style Cucumber and Edamame Salad

I used young cucumbers that had very small seeds. If you’re using larger cukes with tough seeds, use 3 cucumbers and remove the seeds before slicing.

• 2 medium cucumbers (about 16 ounces) peeled, quartered lengthwise, and cut into 1/4-inch slices
• 1 medium onion, quartered and sliced
• 1 teaspoon Kosher flake salt
• 1 cup shelled edamame, prepared (boiled in salted water for 5 minutes)
• 1 tablespoon sesame seeds
• 3 tablespoons lemon juice, freshly squeezed
• 1/4-1/2 teaspoon cayenne pepper, or to taste
• 1/2 tsp sesame oil

1. Put the cucumber and onion slices into a mixing bowl and toss with salt. Allow to stand at room temperature for about an hour to draw out some of their moisture. Drain well in a colander. (If you’re avoiding salt, you can also rinse with cold water and allow to drain completely.)
2. While the cucumbers are sweating, toast the sesame seeds. Place them in a dry skillet over medium-high heat and stir until they begin to brown. (Alternately, place on a baking sheet in a toaster oven and toast until light brown; watch carefully because they burn easily.) Once they are toasted, crush lightly with a mortar and pestle.
3. Put the cucumber and onion back into the mixing bowl and add all remaining ingredients, including sesame seeds. Refrigerate to allow flavors to blend. Serve chilled or at room temperature.

Makes four servings (about half a cup each), 95 Calories each.

Fat 3.95g / Carb 10.g (Fiber 3.7g, sugar 4g) / Protein 5.7g / sodium 588mg 

White Bean Salad with Za’atar

Serve this unusual salad over leafy greens, as a stuffing for pita bread, or as a dip for pitas or crackers.

• 1 medium red bell pepper, chopped
• 2 ribs celery, minced
• 1 kohlrabi, peeled and diced small (or other crunchy vegetable, see note)
• 4 green onions, sliced
• 1/2 cup minced parsley
• 2 16-ounce cans great northern beans, rinsed well and drained
• 1/2 package lite silken tofu (about 6 ounces)
• 1 to 2 cloves garlic
• 1 teaspoon tahini (optional)
• 3 to 4 teaspoons za’tar (or 2 tsp. sumac, 1 1/2 tsp. thyme, 1 tsp. sesame seeds)
• 1 teaspoon smoked paprika
• 1/8 teaspoon white pepper
• juice of 1/2 to 1 lemon
• salt to taste

Instructions

1. Place the bell pepper, celery, kohlrabi, green onions, parsley, and all but 1/2 cup of the beans into a large serving bowl.
2. Place the remaining ingredients, including the reserved beans and juice of half a lemon, into a food processor, and blend until smooth. Add this dressing to the bowl and stir well to coat. Refrigerate until well chilled, at least an hour, but better the next day. Check seasonings and add more salt, lemon juice, and za’tar to taste. Serve sprinkled with additional parsley or za’tar.

Notes

You can use about a cup of any crunch-providing vegetable or fruit instead of the kohlrabi. Water chestnuts or jicama would provide a neutral flavor while Asian pears or apples would contribute a hint of sweetness.

Makes six servings, 215 calories each

1.7g total fat, 56.7mg sodium, 37.6g carbohydrates (9.7g fiber, 2.4g sugar), 14.5g protein

Ridiculously Easy Southwestern Coleslaw

• 1/2 medium cabbage
• 2 carrots
• 1-2 hot chile peppers, thinly sliced or chopped
• 5-6 tablespoons salsa verde
• 1 1/2 tablespoons lime juice
• 2 tablespoons vegan mayo or lite silken tofu
• 1/2 teaspoon agave nectar (or other sweetener)
• 1/4 teaspoon cumin
• salt to taste

Instructions

1. Remove and discard the core of the cabbage, and cut cabbage in half. Use a food processor fitted with a shredding disk to shred the cabbage and carrots. Place in a serving bowl along with the sliced chile pepper.
2. Whisk all remaining ingredients together until smooth. (If you’re using silken tofu, you may need to blend it in a small blender or food processor.) Add the dressing to the cabbage and mix well. Add salt to taste. Cover and allow to marinate in the refrigerator for at least an hour. Check seasonings before serving and add more salsa, lime juice, cumin, or salt if necessary.

Makes six servings, 25 Calories each (using lite silken tofu)

1g total fat, 151.3mg sodium,  5.1g carbohydrates, 1.1g fiber, 2.5g sugar, 1.4g protein, 

Fava Bean and Fennel Salad

Ingredients:

• 1&1/2 lb fresh fava beans in shells (will yield 3/4 cup shelled)
• 2 tbs. olive oil
• 1 fresh fennel bulb trimmed, sliced
• 1 teaspoon fennel seeds coarsely ground with a spice grinder
• 1 cup vegetable broth
• splash fresh lemon juice
• salt to taste
• freshly-ground black pepper to taste

Directions:

1. Cook fava beans in boiling salted water 2 minutes.
2. Drain, cool and peel outer skins.
3. Heat oil in heavy large skillet over medium-high heat.
4. Add fennel slices; saute 5 minutes.
5. Add favas and fennel seeds; saute 3 minutes.
6. Add 1 cup broth and bring to boil.
7. Reduce heat; simmer 10 minutes to blend flavors.
8. Simmer until favas are tender, about 5 minutes longer.
9. Mix in lemon juice.
10. Season to taste with salt and pepper.
11. Serve warm or at room temperature.

Makes four servings, 100 Calories each. 7 net carbs.

Mexican Minted Melon Salad

Ingredients:

• 1 medium ripe melon, cut into bite-sized pieces
• 4 tbs. fresh mint, chopped
• juice from one medium lime
• cayenne powder,
• salt

Directions:

1. Make sure your melon is really ripe.
2. Cut it into bite sized pieces.
3. Squeeze the juice from a medium lime. (it’s important that it is a lime not a lemon).
4. Place in the refrigerator until ready to serve.
5. Just before serving, cut the leaves of fresh mint in very fine pieces and add to the melon and mix well.
6. Sprinkle a dash of salt and a light dash of cayenne pepper and mix well.
7. Serve as a salad on a bed of lettuce, or as a refreshing desert.

Makes four servings, 90 Calories each. 17 net carbs.

Macaroni with Asparagus, Fava Beans, and Arugula Pesto

Ingredients:

• 3 cups macaroni
• 2 cups fava beans, peeled and blanched
• 6 nice green asparagus spears

for the pesto:

• 2 large handfuls arugula, cleaned and spun dry
• 2 cloves garlic
• 3 tablespoons olive oil
• 1/4 cup walnuts, chopped (or pine nuts)
• pinch salt
• splash lemon juice
• pinch Cajun seasonings (optional)

Directions:

make the pesto first:

1. Place all the ingredients in a food processor and puree until smooth.
2. Place in a bowl until later.

and then:

1. Prepare the asparagus by cutting the tough woody end off, then slicing on the diagonal about 1 inch pieces.
2. Bring a pot of lightly salted water to boil.
3. Cook the asparagus until al dente.
4. Remove from the pot of water and place in a bowl.
5. Put the peeled fava beans in the same boiling salted water and cook until al dente (when they begin to float – about 3 minutes or so).
6. Remove from the water and place in a bowl.
7. Meanwhile, bring a large pot of lightly salted water to boil and cook the macaroni.
8. When the macaroni is cooked, drain off the water.
9. Add most of the pesto and mix well.
10. Gently add in the asparagus and fava beans.
11. Serve the macaroni with dollops of pesto.

Makes six servings, 235 Calories each. 27 net carbs.

Asparagus Salad with Tofu Pieces

Ingredients:

• 150 grams tofu, cut in small squares
• 2 Tbs. oil
• 250 grams asparagus
• 150 grams frozen peas, thawed
• a few lettuce leaves, shredded
• 1/4 cup soy yogurt
• 1 Tbs. Italian salad seasonings
• lemon juice
• pinch of paprika powder
• strawberries as garnish
• lemon verbina or chervil as optional garnish

Directions:

1. Press the tofu on a paper towel to absorb as much liquid as possible.
2. Cut the tofu into small squares and saute in the oil until each side is crispy and golden.
3. Remove from the oil and drain.
4. Thaw the peas.
5. Clean the asparagus and cook al dente.
6. Make a salad sauce from the soy yogurt, Italian seasonings and lemon juice.
7. Cut the lettuce leaves in very fine shreds.
8. Place a portion of the lettuce in the bottom of the serving dish or glass.
9. Sprinkle a handful of peas over the lettuce.
10. Give each salad 4 or 5 pieces of tofu.
11. Slice the asparagus into bite sized pieces and add to the salad.
12. Drizzle a bit of the dressing over the salad.
13. Top with a strawberry and either a twig of lemon verbena or chervil.

Makes four servings, 140 Calories each. 7 net carbs.

White Asparagus and Strawberry Salad

• 600 grams white asparagus, peeled and ct into bite sized pieces
• 250 grams strawberries, hulled and halved
• 3 Tbs. fresh orange juice
• 100 grams soy yogurt (plain)
• 2 Tbs. white vinegar (taragon, white balsamic or wine)
• 2 Tbs. sunflower oil
• salt and pepper to taste
• 1 Tbs. green pepper corns

Directions:

1. Wash and peel the asparagus. Cut off the woody and and cut the asparagus into bite sized pieces.
2. Place the asparagus in boiling water which has been salted and also with a dash of sugar.
3. Cook the asparagus until al dente.
4. When the asparagus are done, remove from the heat and immediately plunge into cold water.
5. Wash and hull the strawberries, and depending on size, halve or quarter.
6. Make the salad sauce from the soy yogurt, orange juice, vinegar and oil.
7. Season to taste with salt and pepper and perhaps a bit of sweet syrup.
8. Place the asparagus pieces and the strawberries in individual serving bowls and drizzle the salad dressing over.
9. Sprinkle a few green pepper corns over each salad.

Four servings, 350 Calories each

Cucumber and Avocado Salad

• 2 long seedless cucumbers
• 1 haas avocado
• 1 small or 1/2 large sweet onion
• 2 tsp guacamole powder (such as Lawry’s)

Directions

1. Cucumber: cut lengthwise twice (making it into quarters), then slice about a half inch thick, into little chunks.
2. Onion: slice very, very thin and then pull it apart into little rings or slivers
3. Avocado: scoop it out of the skin and remove the pit, then cut into little chunks, about a quarter to a half inch cubed. (It will get mushed.)
4. Put these veggies in a bowl and toss together. Spritz canola oil for about one second to wet it all with oil (optional)
5. Shake on the guacamole powder: about one or two teaspoons.
6. Mix it all up.Either eat plain or use it to top tofu, fish or chicken slices (basically, any protein).

Eight one-cup servings, 55 Calories each

Fava beans, spinach, and strawberry salad

• 1 & 1/2 cups fava beans, shelled, blanched and peeled
• 1 pint strawberries, cleaned, hulled and halved
• 100 grams tofu feta (regular feta can be used if not vegan)
• handful mint leaves, cleaned and chopped
• handful almonds or pine nuts
• mint
• salt and pepper
• balsamic vinegar
• olive oil
• Italian herbs
• pinch of sugar

1. Remove the fava beans from their pods.
2. Bring a pot of water to boil and put the beans in.
3. Allow them to cook, just until the begin to float.
4. Then directly plunge them into cold water to stop the cooking process.
5. Remove the outer skin of the favas to reveal the tasty bright green bean.
6. Make the dressing by combining the vinegar, oil, salt and pepper, herbs and a pinch of sugar. Season to taste.
7. Clean and spin dry the spinach leaves.
8. To assemble the salad:
9. Mix the spinach and mint leaves together and arrange as a bed on individual salad plates.
10. Lay a few strawberry halves on top of the spinach and mint.
11. Add the favas around on top also.
12. Sprinkle the tofu feta and almonds or pine nuts on top.
13. Drizzle the dressing over the salad.

Notes:

Tofu Feta recipe

Makes four servings, about 200 Calories each.

White Bean and Artichoke Heart Salad

• 200 grams white beans, cooked and drained
• 2 large tomatoes , peeled and cut into eighths
• 1 small red onion, chopped
• 1 can artichoke hearts, cut in fourths
• 2 sprigs fresh oregano
• 3 tbs. oil
• 1 tbs. white wine vinegar
• 1 tbs. red wine vinegar
• 1 clove garlic, minced
• 1 tbs. apple juice
• salt & pepper to taste

1. Peel the tomato.
2. Cut in fourths and cut out the seeds.
3. Cut each forth into half lengthwise so that you have 8 long narrow strips.
4. Peel the onions and chop fine.
5. Drain the artichoke hearts and cut into fourths.
6. Drain the beans and mix with the tomato artichoke and onions.
7. Make the dressing and mix all together.
8. Remove the oregano leaves from the sprigs and sprinkle over the top of the salad.
9. Serve on a bed of lettuce.

Serves four, 200 Calories each.

Fennel and Radish Salad

• 1 bunch red radishes
• 3 medium fennel bulbs
• Juice and grated zest of 1 lemon
• 2 tablespoons extra virgin olive oil
• Salt and pepper

1. Trim roots and stems from radishes and halve them lengthwise. Slice into thin half-circles. Put radishes in a medium bowl.
2. Trim feathery fronds from fennel bulbs and reserve for garnish. Cut bulbs in half lengthwise and then into quarters. Remove the tough core at the base of each quarter. Slice each quarter crosswise as thinly as possible. Add to radishes.
3. Add lemon juice and zest, olive oil, salt and pepper to radishes and fennel.
4. Garnish with reserved fennel fronds and serve.

Fennel tastes a lot like black licorice, so keep that in mind when preparing this.

Makes six servings, 80 Calories each

See also, “Radish Salad”