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2 tablespoons oil

4 ounces tempeh, cut in ½-inch cubes

½ onion, chopped

½ cup bulgur

1 to 4 large mushrooms, chopped

1 cup water

1 tablespoon soy sauce

1 stalk celery, diced

½ large carrot, diced or grated

1 tomato, diced, or 10 cherry tomatoes, quartered

2 tablespoons minced fresh parsley

1 tablespoon vinegar

1 tablespoon lemon juice 1½ teaspoons honey

½ teaspoon dillweed

½ teaspoon oregano

Dash white pepper

Heat 1 tablespoon oil in a large skillet and sauté tempeh, onion, bulgur, and mushrooms for 3 to 4 minutes. Add water and soy sauce, bring to a boil, cover, reduce heat, and simmer for 15 minutes. Let cool to room temperature. Combine with remaining ingredients, mix well, and chill for at least 2 hours before serving.

Complementary protein: soy (tempeh) + wheat

Garbanzo and Cheese Salad

4 to 5 servings

Use any combination of fresh vegetables; just be sure to include the garbanzos and cheese.

1½ cups cooked garbanzo beans (½ cup uncooked), cooled to room temperature

2/3 cup grated Swiss or cheddar cheese

Red leaf lettuce, torn into pieces Spinach, torn into pieces

½ cup sliced scallions

1 green pepper, chopped

½ cup raw shelled peas or defrosted frozen peas

½ cup diced or sliced yellow crookneck squash

½ cup chopped or sliced cucumber

1 cup mung bean or alfalfa sprouts

Toss with your favorite dressing.

Complementary protein: beans + cheese

Lentil Salad

4 servings

Good by itself for lunch or with soup for supper.

½ cup lentils

1 small onion, chopped

4 cups Seasoned Stock

Oil for sauteing

½ cup bulgur

¼ cup soy grits

1 cup yogurt

2 tablespoons mayonnaise

1 teaspoon garlic powder

1 teaspoon Dijon or other prepared mustard

2 teaspoons lemon juice (or more to taste)

6 cups chopped spinach, scallions, and red onions

Cook lentils and onion in 2 cups stock until tender but not mushy, about 25 minutes. Drain extra water. Heat oil in a heavy skillet over medium heat and sauté bulgur and soy grits for 5 to 10 minutes, to toast, stirring constantly. Heat remaining 2 cups stock, add to bulgur and grits, cover tightly, and cook over low heat until light and fluffy, about 10 minutes. Let cool. Mix yogurt, mayonnaise, garlic powder, mustard, and lemon juice. Combine grain with lentils and vegetables, and toss with dressing. Chill if desired.

Complementary protein: beans + wheat + milk product

Fine Fruit Salad and Other Ideas

8 servings

¾ cup roasted peanuts

1 cup raw or roasted sunflower seeds

1 cup sliced apples

1 cup sliced bananas

½ cup tangerine or orange sections

1 cup sliced fresh peaches

1 cup seedless grapes

½ cup raisins

½ cup shredded coconut

2 to 4 tablespoons-honey

Juice of ½ lemon

½ cup white wine

Garnish: 10 to 15 fresh mint leaves

In a large bowl, combine peanuts, seeds, fresh fruit, raisins, and coconut. Mix honey, lemon juice, and wine and toss with salad. Garnish.

Other delicious salads using peanuts and sunflower seeds:

Peanut, Sunflower, and Carrot Salad

Toss grated carrots, raisins, peanuts, sunflower seeds, and crushed pineapple (optional) with a dressing of 1 part peanut butter and 2 parts mayonnaise.

Peanut and Sunflower Waldorf Salad

Sprinkle lemon juice over diced apples (or pineapple chunks) and celery. Add chopped peanuts and sunflower seeds. Moisten with a dressing of mayonnaise and peanut butter.

Complementary protein: peanuts + sunflower seeds

Ultimate “Egg” Salad

4 to 6 sandwiches

Now you can have egg salad taste with no cholesterol. It was adapted from Robin Bryce Lasobeck’s recipe by Myra Levy and Charlie Varon, who live on Army Street in San Francisco. They tested so many tofu salad recipes for this edition that they began calling themselves the Army Street Labs.

1 pound tofu (soft works best)

2 tablespoons oil for sautéing

1 clove garlic, minced

1 teaspoon dillweed

½ teaspoon each turmeric, celery seeds, and caraway seeds

2 tablespoons sesame seeds

2 tablespoons brewer’s yeast

3 to 4 tablespoons eggless