The recipes described below are for making bean salad with Tuna, Caesar pasta salad with roasted garlic dressing and curried wild rice, orzo and lentil salad. These salad recipes are made from low fat ingredients, and are quick and easy to prepare.
Recipe for Bean Salad with Tuna
Ingredients
* 1100ml of canned Romano beans
* 3 Italian plum tomatoes
* 50ml of lemon juice
* 25ml of olive oil
* 400g of canned solid light tuna
* 250ml of sliced red onions
* 250ml of pitted medium black olives
* 50ml of chopped parsley
* 50ml of finely chopped sage
Preparation
- Drain the liquid out of the tuna and break into smaller sizes
- Rinse the Romano beans and drain out the water
- Cut each of the tomatoes longitudinally (vertically downwards) into 8 slices
- Put the tuna, tomatoes, black olives, Romano beans and onions into a bowl and gently mix them together
- Put the lemon juice, olive oil, parsley and sage into another bowl and whisk together
- Pour the mixture from the first bowl, stir gently to mix them properly and serve.
Recipe for Caesar Pasta Salad with Roasted Garlic Dressing
Ingredients
* 80ml of olive oil
* 1 teaspoon of anchovy paste
* 5 bacon strips, cooked and broken into small pieces
* 1 whole garlic
* 1 small bunch of romaine lettuce
* 1L of scoobi-doo pasta
* 50ml of chicken stock
* 25ml of lemon juice
* 1 teaspoon of Dijon mustard
* A small amount of hot pepper sauce
* 50ml of grated parmesan cheese
Preparation
- Chop the romaine lettuce into small sizes
- Preheat an oven to 160C. Cut off the head of the garlic and discard it
- Put the garlic into a small foil and rub with 15ml of the olive oil. Bake for about 1 hour in order for the garlic to become very tender
- Put the chicken stock, lemon juice, hot pepper sauce, mustard, anchovy paste and the remaining olive oil into a bowl and whisk them together. Set aside.
- When the garlic is cold, squeeze it with your hands and remove the skin.
- Marsh the garlic and whisk it together with the dressing mixture set aside in the step above
- Put salted water into a large pot and allow to boil. Add the scoobi-doo pasta and cook for 10 minutes
- Drain out the water from the pasta and rinse it
- Put the bacon, pasta, lettuce and cheese into a bowl and mix them together. Add the dressing mixture and stir to mix properly.
- Serve as desired.
Recipe for Curried Wild Rice, Orzo and Lentil Salad
Ingredients (Salad)
* 250ml of wild rice
* 250ml of orzo
* 2 celery stalk
* 120ml of almonds, toasted and chopped to small sizes
* 550ml of canned lentils
* 70ml of currants
Ingredients (Dressing)
* 1 tablespoon of curry powder
* 1/4 teaspoon of turmeric
* 25ml of white wine vinegar
* 2 tablespoons of apple cider vinegar
* 50ml of vegetable oil
* 2 tablespoons of granulated sugar
* 1/4 teaspoon of ground coriander
* 1/4 teaspoon of ground cumin
* 1/2 of salt
* A pinch of cayenne
Preparation
- Rinse the wild rice and the canned lentils and drain out the water
- Slice the celery stalks into small sizes
- Put 1.5L of water into a saucepan and allow to boil. Add the wild rice, stir and allow to boil
- Reduce the heat, cover the pan and cook for about 45 minutes in order for the rice to become tender but firm
- Remove the rice from the pan, rinse lightly and drain out the water.
- Also, cook the orzo for 10 minutes in a pot of boiling salted water. Remove the orzo from the pot, rinse lightly and drain out the water
- Put the rice, orzo, lentils, celery and currants in a large bowl, mix them together and set aside
- Vigorously stir together the white wine vinegar, apple cider vinegar, curry powder, salt, turmeric, cumin, sugar, coriander and cayenne in another bowl.
- Gradually add the oil a little at a time and stir vigorously after each addition
- Pour the dressing from the second bowl into the salad in the in the first bowl and mix gently
- Add the almonds, stir and serve.
