dr walford's supreme vegetable salad

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DR. WALFORD'S SUPREME VEGETABLE SALAD

 

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1/3 cup dry chickpeas (garbanzo beans)

1/3 cup dry lentils

1/3 cup brown rice

1/3 cup wild rice

1/3 cup oat bran

1 medium sweet potato

3 spears broccoli or

5 cups florets

1 carrot

3/4 cup raw mushrooms

6 cups (1 large head) romaine lettuce

1/2 cup parsley

1 large red pepper

2 medium zucchini or other summer squash

1 medium tomato

1/4 small head red cabbage

1 medium onion

16 ounces commercially prepared salsa, mild or spicy

4 tablespoon balsamic vinegar

2 tablespoon olive oil

1 hard boiled egg

3 ounces tomato paste

 

 

I watched the specific PBS show 'Scientific American

Frontiers' with Alan Alda that featured the salad by

Dr. Walford. I went right to their website after the

show to copy the recipe for that salad. The website is

at

 

<http://www.pbs.org/saf/1110/features/cookbook2.htm>

 

 

Soak garbanzo beans for several hours or overnight.

Discard soak water. Combine garbanzos with lentils and

add enough water to a 2-quart saucepan to generously

cover beans. Bring to boil, reduce heat and simmer for

30 minutes. When cooked, drain any remaining water and

cool. The rices can be added to the beans, or cooked

separately.

 

To cook with beans, add an additional 1 cup or boiling

water, the brown and wild rice to the simmering beans.

Simmer an additional 45 minutes. Add bran during the

last 10 minutes. Hardboil one egg.

 

Meanwhile, steam the sweet potato for approximately 15

minutes, or until soft. Cool and slice into bite size

pieces. Steam the broccoli and carrot for 10 minutes,

cool and slice into bite size pieces. Slice mushrooms,

tomato, red pepper, squash, and onion into bite size

pieces. Shred the cabbage and finely slice the parsley.

Break or cut lettuce into bite sizes.

 

In a large salad bowl, combine all vegetables. Chop the

egg and add to the vegetables. Drain excess liquid from

the salsa in a strainer and blend together salsa,

tomato paste, balsamic vinegar, and olive oil. Add to

the bean-rice-vegetable mix and stir thoroughly.

 

Excellent served with a whole grain bread or

pumpernickel roll.

 

Yield: Serves 4

Preparation Time:

Contributor: Courtesy of Shelley

 

 

 

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