This Chickpeas and Lentils Lunch Salad recipe is one of my favorite vegetarian recipes.  It really hits the spot when you're so hungry you could eat a horse.  If you have any leftover rice or quinoa, toss it in and you'll have a well rounded meal in a bowl. Like all great salads, this healthy recipe gets better the next day, and the day after that. ;D

HERE'S ALL IT TAKES

Makes enough to feed 8 as a side or 4 for lunch.

• 1 cup green lentils
• 5 cups water
• 1 teaspoon salt
• 1 bay leaf

• 3 tomatoes, seeded and diced
• 1 yellow bell pepper, diced
• 1 small zucchini, peeled and diced
• 1 celery stalk, diced
• 1 serrano or jalapeno pepper, finely diced
• 1/2 small red onion, diced
• 1 small bunch mint, finely chopped
• 1/3 bunch flat-leaf parsley, finely chopped
• 2 cups or 1 (15 ounce) can cooked chickpeas, rinsed and drained

• 2 tablespoons olive oil
• Juice of 1 large lemon
• Salt and pepper to taste

In a large pot over medium heat, bring lentils, water, salt and bay leaf to a boil. Reduce heat to a low simmer and cook until lentils are tender but not mushy, 20 to 25 minutes. Strain lentils. Run cold water over lentils to cool completely. Drain and move to a large bowl that will hold the whole salad.

Add the bell pepper, tomatoes, onion, zucchini, chickpeas and hot peppers to lentils. Drizzle on the oil and lemon juice. Give the salad a good toss without mashing the lentils. Taste before seasoning with salt and pepper. Season with salt and pepper as you like.

Like I mentioned earlier, adding a cup or two of leftover rice or some other favorite grain really makes this all the difference. Try it out and you'll see.

I watched the food documentary Forks Over Knives two times this week.
What a great show! I am TOTALLY on board for eating more fruits and vegetables.  I already love my veggies, but now I have another reason to pile on the goodness.  If you've been diagnosed with type 2 diabetes, hypertension, or have moments of mysterious tightening in the chest, you need to watch Forks Over Knives.  (It's an Instant Watch on NetFlix. I'm definitely buying the movie on Amazon.)

Anyhoo.

The other day, I got the craving for a three bean salad.  I asked myself, "Hey Hot Momma, how could you make a three bean salad recipe into a whole meal?"  It took a little rummaging through the vegetable bin until I figured it out.  I chopped up fresh broccoli, red bell pepper, and tossed in some leftover whole wheat angel hair pasta.  It was a big hit and my husband went back for seconds.  That there's proof it was a fit for everybody.

HERE'S ALL IT TAKES

enough to make 6 lunch servings

• 2 cups chickpeas
• 2 cups green beans
• 2 cups yellow wax beans
• 2 cups broccoli, finely chopped
• 2 green onions, finely chopped
• 1 small red bell pepper, chopped
• 4 cups cooked whole wheat pasta, like orzo or angel hair

salad dressing

• 1/2 cup canola oil
• 1/4 cup cider vinegar
• 1/4 cup white vinegar
• 1/4 cup sugar
• 1 teaspoon salt
• 1/2 teaspoon fresh pepper

Toss all the chopped vegetables and cooked pasta in a large bowl.

Mix up the vinegars and sugar in a microwave safe bowl.  Warm up the vinegar in the microwave enough to dissolve the sugar, 1 minute or so.

Whisk the vinegar-sugar sirup with the oil, salt and pepper.  Pour over vegetables and toss until well coated.  Eat it right away or stick the salad in the icebox for a few hours so all the flavors can marry up.

OH MY WORD!  I could eat this salad EVERYDAY.  I'm eating this salad right now as I type. Actually, I'm barely typing.  I'm stealing a bite...get my fingers back on the keyboard...type a fews words while I chew...swallow...stop typing...scoop up another bite...   Remember that old Laurie Anderson track?

"With each step forward, I fall forward a little, then catch myself from falling.  I'm walking and falling at the same time..."
Well, I'm slurping, chewing and blogging all at the same time.

Now, I'm singing to the salad!  "What I like about you!..."

• your "light dressing" is still creamy good.  Yeah!
• the crunchy-savory taste of sweet apple with the toasted pecans (pronounced puh cons)
• the juicy grapes with the crispy romaine lettuce
• the slight zing in the dressing from the yogurt and lemon juice which is keeping the mayo from tasting heavy

MAKE IT FOR YOURSELF and sing with me!

this is enough for 3 servings that would fill half of a dinner plate.

• 4 to 5 large Romaine lettuce leaves, washed and cut into bite-size chunks
• 1 medium apple (I like Gala), peeled, cored and cut into bite-size chunks
• 1 cup red seedless grapes, washed and halved
• 1/2 cup pecans

First, toast the pecans real quick.  Heat the oven to 300ºF degrees.  Scatter the pecans onto a cookie sheet.  Bake/toast the pecans for 5 minutes.

Toss the lettuce, apple and grapes together in a large bowl.  Lightly chop the toasted pecans and toss them into the mix.

For the dressing:

• 1/4 cup plain yogurt
• 1/4 cup mayonnaise
• 1 tablespoon lemon juice (I only had concentrate on hand this time.  It worked out fine.)
• light pinch of salt and pepper

Whisk the yogurt, mayonnaise, lemon juice together in a small bowl.  Stick your finger in the dressing to get an idea of how much salt and pepper you want to add.  Then, add the salt and pepper.  Pour the dressing over the salad and give it a good toss.  Make sure everything is coated with creamy goodness.

Grab a plate and fork and Chowdown!

This recipe made it to the table with help from this book...

Peas and Thank You: Simple Meatless Meals the Whole Family Will Love

This low fat salad recipe is very good because all the ingredients are fresh.  It's a very mild salad that's packed with all the nutritional winners, fiber, protein, vitamins.  Toss in a little cooked quinoa or whole wheat orzo pasta and you've got lunch.

HERE'S ALL IT TAKES

• 1 (15-ounce) can cooked Great Northern Beans or navy, drained
• 1 large orange, peeled and diced
• 1/2 green bell pepper, seeded and diced
• 2 green onions, thinly sliced
• 1/2 cup fresh parsley, finely chopped
• 3 tablespoons salad oil
• 3 tablespoons white wine vinegar
• 1 teaspoon sugar
• 1/2 teaspoon Dijon mustard

In a medium size bowl, toss together the drained beans, chopped orange, bell pepper, onions and parsley.

Drizzle the salad with the salad oil, vinegar, sugar and mustard.  Give it one last good toss.  Allow to stand for 2o minutes, or overnight.  (It's very good after it's spent the night in the icebox.)

Watch me bring this salad together here.

Zippy Northern Bean Salad is really tomato salad with a can of Great Northern Beans tossed in the bowl.  It takes no time at all to pull this simple low fat vegetarian salad together.  I haven't tried it yet, but I'll bet if I cooked up some brown rice or quinoa and tossed it into the mix?  It would make a fantastic light lunch for anybody.

OH OH OH!  What if there was some hot, crunchy fried okra around ?  Now THAT would be some awesome fixins for lunch.  Or dinner.  I'm not prejudice.

HERE'S ALL IT TAKES

enough for 2

• 1 medium fresh ripe tomato, chopped
• 1 cup white beans (Great Northern, navy or cannellini)
• 1/4 cup red onion, thinly sliced
• 1 1/2 tablespoons fresh cilantro, finely chopped
• 1 1/2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon white wine vinegar
• 2 pinches fresh ground pepper
• pinch of salt

Toss everything together in a small bowl.  Allow to stand for 15-20 minutes to let all the flavors marry up. Tastes even better the next day.

WATCH THIS!  Zippy Northern Beans Salad Video

This is my new favorite bean salad recipe.  I know it's got the word Christmas in it's name, but that's not going to stop me from making it anytime I feel like it.  It's the balsamic vinegar that makes this low fat recipe work so well.  And the next time I make it, I'm going to throw the green and red bell peppers on the grill first to get them good and smoky.

I've eaten this as a cold side to fajitas, all by itself at room temperature, and tossed with cooked brown rice. Christmas Bean Salad rocks all the way round!

HERE'S ALL IT TAKES

For 6 hungry folks

• 3 cups cooked Great Northern Beans  or navy
• 1 red bell pepper, seeded and chopped
• 1 green bell pepper, seeded and chopped
• 3 green onions, chopped with green tops

• 1/2 cup fresh squeezed orange juice
• 1/3 cup balsamic vinegar
• 1/4 cup fresh basil, chopped or 1 tablespoon dried

In a large salad bowl, toss together beans, peppers, and onions.  Whisk the orange juice, vinegar and basil together and pour over salad.  Toss well for a good coating.

Let stand for 30 minutes to allow the flavors to marry up.  Good made a day ahead.

CLICK HERE to WATCH ME MAKE THIS SALAD.

Artichokes, Northern Beans and Orzo Salad would be a smash hit at any potluck affair.  And anyone looking for light lunch recipes, this recipe works for them, too.  The marinated artichokes hearts really add zing to this dish, don't even think about leaving them out.  To bump it up on the healthy grains recipes meter, I used whole wheat orzo pasta.  That made me feel even better about eating it all for myself. ;D

This simple healthy recipe can easily be doubled or divided.

HERE'S ALL IT TAKES

Serves 6

• 1 1/2 cups dried orzo pasta
• 2 tablespoons extra-virgin olive oil
• 1 (7-ounce) jar marinated artichokes hearts
• 1 (15-ounce) can Northern Beans, drained and rinsed
• 1 small red bell pepper, diced
• 1 medium carrot, diced
• 1 cup frozen sweet peas
• 1/2 cup red onion, diced
• 2 tablespoons capers, drained
• 4 garlic cloves, minced
• 15 fresh basil leaves, finely chopped
• 3 tablespoons fresh squeezed lemon juice
• Pinch of salt
• Pinch of fresh ground pepper

In a large pot of boiling water, cook orzo pasta for 12 to 15 minutes, until tender to the bite.  Drain.  Transfer to large salad bowl.  Drizzle with 2 tablespoons olive oil, then toss until well coated. (Cover bowl to keep pasta from drying out on top, if you don't have all the vegetables chopped yet.)

With the pasta, add in the artichokes with their marinade, Northern Beans, bell pepper, carrot, sweet peas, onion and capers.  Give it good toss.  Then add in the minced garlic, chopped basil, lemon juice and seasonings.  Give the salad another good toss.  Allow to stand for 20 minutes or more before serving.

It's even better tasting the next day.  ;D

CLICK HERE to WATCH ME MAKE THIS SALAD

Northern Beans Salad with Sun-Dried Tomatoes is a delicious low fat vegetarian recipe.  It's good eaten cold right out of the icebox.  Tastes very good eaten at room temperature (perfect for your next potluck party).  However, my favorite way to chow down on this simple salad is gently warmed up and tossed with whole wheat pasta. Then, topped with finely grated Parmesan cheese.  (My mouth is watering as I think back on that wonderful lunch.)  The next time I make this dish, I plan to toss it with a little cooked brown rice.  (I kid you not. My stomach just growled.)

HERE'S ALL IT TAKES

Salad for 2

• 1 cup cooked white beans (Great Northern, Navy, Cannellini)
• 1/2 small carrot, thinly sliced
• 1 garlic clove, minced
• 2 tablespoons red onion, finely chopped
• 1 1/2 tablespoons sun-dried tomatoes packed in oil
• 1 tablespoon fresh parsley, finely chopped
• 1/2 tablespoon capers

• 1 1/2 tablespoons olive oil or oil from sun-dried tomatoes
• 1 tablespoon red wine vinegar
• 1/8 teaspoon dijon mustard
• Pinch of salt
• Pinch of fresh ground pepper

Salad for 6

• 3 cups cooked white beans (Great Northern, Navy, Cannellini)
• 1 medium carrot, thinly sliced
• 3 garlic clove, minced
• 1/4 cup red onion, finely chopped
• 1/4 cup sun-dried tomatoes packed in oil
• 3 tablespoon fresh parsley, finely chopped
• 1 1/2 tablespoon capers

• 3 tablespoons olive oil or oil from sun-dried tomatoes
• 3 tablespoon red wine vinegar
• 1 teaspoon dijon mustard
• good pinch of salt
• good pinch of fresh ground pepper

Toss all the beans, vegetables and herbs together in a medium size bowl.  Whisk together the oil, vinegar, mustard, salt and pepper and pour over salad.  Give it a good toss to get everything coated.

Allow the salad to stand at room temperature for at least 25 minutes to help all the flavors marry up.

CLICK HERE TO WATCH ME MAKE THIS SALAD

This is one of those bean salad recipes you take to a family reunion or some other type of potluck occasion.  It's better tasting at room temperature than chilled.  As I ate on it for a couple days in a row, I kept splashing it with Tabasco sauce to give it a little kick.

You'll see in the list of ingredients this recipe calls for V-8 Juice.  For anyone wondering what that is, it's a tomato based cocktail drink.  One of those processed beverages made with a variety of vegetables juices.  Using any tomato juice cocktail product will work.  One that has a spicy flavor would be even better if you like your food on the spicy side.  Also, this salad isn't salty.  Having tortilla chips crumbled on top or a slab of fresh cornbread on the side really helps turn this side salad into a light supper.

HERE'S ALL IT TAKES

Serves 4

• 1 (15-ounce) can hominy, rinsed and drained
• 1 1/2 cups cooked pinto beans
• 1/2 bell pepper, chopped
• 1/4 cup red onion, chopped
• 1 celery stalk, finely chopped
• 1 (5.5-ounce) can V-8 juice or tomato juice cocktail drink
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon dried oregano
• 2 tablespoon red wine vinegar
• 2 teaspoons extra-virgin olive oil
• Salt and pepper to taste
• Tortillas chips or cornbread on the side (optional)

Toss all the ingredients in a large salad bowl.  Allow to stand for about half an hour so the flavors can marry up.  Serve at room temperature with tortilla chips or cornbread on the side.

This simple vegetarian salad recipe is so good, my husband had TWO bowls.  I did, too.  There's something about the fresh taste of tomatoes and feta cheese together that makes it hard to stop eating.  The chickpeas add a creamy texture while the zucchini stands in for the crunchy bites.  I'd have to say that I prefer zucchini to cucumbers in a salad like this.  Cucumber tend to talk back and the zucchini doesn't.

It's delicious to eat at room temperature or chilled.  If you plan to make it ahead, be careful not to overcook the rice.  The dressing tends to soften the rice the next day, but the texture is still very good.  The original recipe did not call for chickpeas.  I added them for their protein and to turn this side salad recipe into a husband-friendly light supper recipe.

HERE'S ALL IT TAKES

Makes a lot!  Enough to fill up 6 hungry veggie lovers.

• 3 cups cooked rice
• 2 cups cooked chickpeas
• 3 tomatoes, diced
• 2 green onions, chopped
• 1 small zucchini, diced
• 1/2 yellow bell pepper, diced
• 1 cup fresh or frozen peas
• 1/4 cup fresh cilantro, chopped

For the dressing

• juice from 1 large lemon (about 3 1/2 tablespoons)
• 2 tablespoons extra virgin olive oil
• 1/2 cup feta cheese, crumbled
• Salt and pepper to your taste

Toss the rice, chickpeas, tomatoes, onions, zucchini, bell pepper, peas, cilantro together in a large bowl.

Add in the lemon juice and oil.  Give it another good toss.  Add the feta cheese.  One last quick toss.  Don't over toss the salad after the feta goes in; the feta tends to dissolves into the salad.  Taste for salt levels.  Season with salt and pepper to your liking.