Whole-Meal Salads: The Perfect Warm-Weather Meal

Summer Barley-Bean Salad

2 cups cooked barley
1 15-oz. can pink or kidney beans, drained
2 vine-ripened tomatoes, chopped
1 cucumber, chopped
2 stalks celery, chopped
1/4 cup chopped fresh basil leaves
1 T. Dijon mustard
1/2 cup fat-free Italian dressing

Combine all ingredients and chill.

4-6 servings

Tabbouleh

1 cup bulgur
Water to cover
1 onion, chopped
6 green onions, sliced
2 cups chopped Italian parsley
1/2 cup mint, chopped
1/4 cup lemon juice
2 tomatoes, chopped
1/4 cup no-fat mayonnaise
Lettuce

Place the bulgur in a bowl and cover with cold water; allow it to soak for 2-3 hours or until the bulghar is soft. Line a colander with cheesecloth or a dish towel and pour in the bulghar; squeeze out all the excess moisture. Return the bulghar to the bowl and mix in remaining ingredients except the mayonnaise. Chill for at least 2 hours. Stir in mayonnaise just before serving. Serve on lettuce leaves.

6-8 servings

Tex-Mex variation: Add 1 red bell pepper, chopped; 2 jalapeno peppers, seeded and minced; and 1/2 cup cilantro leaves, chopped.

Southwestern Bean Salad

2 cups cooked brown rice or barley
1 can black beans, drained and rinsed
2 cups frozen corn kernels
1 red bell pepper, chopped
1 small onion, chopped
1/4 cup vinegar or more to taste
1/4 cup chopped cilantro leaves
1 minced jalapeno pepper, or cayenne to taste
1 t. chili powder

Combine all ingredients. Tastes even better if you let it stand, refrigerated or at room temperature, for one hour before serving.

6-8 servings

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About the author: Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports -- and the FREE Good Food Book -- at http://www.DrMirkin.com