Recipes: Three dinner salads

Look to grains, rice and lentils to add heft to salads.

Bulgur often sits squarely as a summer staple for the classic tabbouleh salad. But in these between-season days, bulgur can be served warm and seasoned with aromatic spices. Add caramelized onions and sauteed squash for flavor and color. The bulgur mixture also can make a meatless stuffing for red bell peppers. For variety, stir in a can of drained garbanzo or white beans, currants or chopped raisins, chopped cashews and diced cherry tomatoes. Shredded roast chicken can also be added. For other hearty salads, look for high-quality, preservative-free convenience foods such as cooked brown rice and black lentils sold in pouches in the rice aisle of specialty markets and some large supermarkets. Add roast turkey breast purchased from the deli or rotisserie section of the store. Other optional add-ins might include pitted kalamata olives, diced cucumber and bottled roasted red peppers.

During the work week, both salads can be served straight from the skillet on a bed of lettuce. When company's coming, you might take the extra time to stuff the mixture into the peppers.

To avoid overcooked peppers, precook the shells with the core and seeds removed briefly in the microwave. The colors pop beautifully and it means a shorter time in the oven after stuffing. Leftover stuffed peppers reheat beautifully in the microwave — put them on a plate and cover with plastic wrap and zap for a minute or two. Then enjoy and look forward to warmer days ahead.

Bulgur, Caramelized Onion and Squash Salad

Makes 6 servings

3 cups vegetable or chicken broth

1 1/2 cups quick-cooking bulgur

1 teaspoon salt, divided

2 tablespoons olive oil

1 sweet onion, halved, thinly sliced

1 each, halved, thinly sliced: zucchini, yellow squash

4 green onions, chopped

3 cloves garlic, crushed

1/2 teaspoon ground cumin,

½ teaspoon smoked or sweet paprika

1/4 teaspoon ground turmeric, optional

Freshly ground pepper

1/4 cup chopped fresh parsley

1 to 2 tablespoons fresh lemon juice

1. Put broth, bulgur and 1/2 teaspoon of the salt into a medium-size saucepan; heat to a boil over medium-high heat. Reduce heat to low. Simmer, covered, until bulgur is nearly tender, 10-12 minutes. Strain off extra broth into a bowl; reserve for another use. Set bulgur aside.

2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onion; cook, stirring often, until browned, about 7 minutes. Stir in zucchini and yellow squash. Cook, stirring often, until tender and golden, about 6 minutes. Stir in green onions, garlic, cumin, paprika, turmeric, remaining 1/2 teaspoon of the salt and pepper to taste; cook 1 minute.

3. Stir drained bulgur into zucchini mixture. Stir in parsley and lemon juice to taste; check seasonings. Serve warm.

Nutrition information

Per serving: 182 calories, 24 percent of calories from fat, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 32 g carbohydrates, 5 g protein, 673 mg sodium, 7 g fiber

Hurry-Up Rice and Lentil Salad with Turkey

Makes 6 servings

1 can (15 ounces) diced fire-roasted tomatoes

1 pouch (10.5 ounces) cooked brown rice

1/2 pouch (8-ounce pouch) cooked black beluga lentils or 1 cup other cooked lentils or small black beans

2 cups diced roast skinless turkey breast, optional

1/4 cup chopped fresh cilantro, parsley, chives or a combination

2 tablespoons extra-virgin olive oil

1 tablespoon red wine vinegar

1/2 teaspoon salt

Crumbled goat cheese, optional

1. Mix tomatoes, rice and lentils in a microwave-safe bowl. Microwave on high until hot, about 3 minutes. Stir in remaining ingredients except goat cheese. Sprinkle with cheese. Serve warm or at room temperature.

Nutrition information

Per serving: 253 calories, 21 percent of calories from fat, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 44 g carbohydrates, 6 g protein, 314 mg sodium, 5 g fiber

Warm Salad-Stuffed Sweet Bell Peppers

Makes 6 servings

6 large, nicely shaped red, orange or yellow bell peppers (or a combination)

1 recipe bulgur salad or rice salad, see recipes

1/4 cup water

1/2 cup vegetable broth or water

1. Cut off top of each pepper; place tops in a microwave-safe dish. Remove the core and seeds from peppers; place peppers in the dish. Add 1/4 cup water; cover with plastic wrap vented at one corner. Microwave on high until crisp-tender, 5-6 minutes. Cool.

2. Heat oven to 375 degrees. Stuff each pepper tightly with the salad mixture. Arrange the peppers, standing upright in a baking dish so they fit snugly. Place the tops of the peppers in place. Pour broth into the bottom of the baking dish. Bake until peppers are tender, 20-25 minutes. Serve hot or at room temperature.

Nutrition information

Per serving: 233 calories, 21 percent of calories from fat, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 42 g carbohydrates, 7 g protein, 680 mg sodium, 11 g fiber

(c) 2009, Chicago Tribune.