Recipes: These grain-based dishes are great for your diet and budget

Versatile main dishes that showcase grains can be rich in taste and kind to your food budget. And if you are trying to eat less meat, get in line you’ve got loads of company. Many are making a concerted effort to eat more grains, vegetables and fruit while reducing meat intake.

For years, meat has been firmly entrenched in the American diets, but grain-based dishes can provide great flavors and textures. They work deliciously as a mealtime main event. And if you want to adopt the “meat-as-a-condiment” approach, add a moderate amount of cooked chicken or seafood as a garnish on the recipes that follow.

Barley and Mushroom Magic

Barley, the grain that is featured in this dish, is one of our most nutritious grains; it contributes protein, thiamine and niacin. Barley also is a rich source of dietary fiber. For a vegan rendition use vegan yogurt and maple syrup instead of honey in the dressing and use olive oil instead of butter when sauteing the mushrooms. The dish is a main course salad and should be served at room temperature.

Yield: 4 servings

INGREDIENTS

3 cups water with a pinch of salt

12 ounces (1 1/2 cups) pearl barley

Yogurt dressing: 6 ounces (3/4 cup) whole milk yogurt (not Greek style), 1 teaspoon honey, 1 teaspoon Dijon mustard, 1 teaspoon cider vinegar or white wine vinegar, salt and freshly ground black pepper

3 tablespoons extra-virgin olive oil

Minced zest and juice of 1 lemon

Generous handful of clean baby arugula, divided use

3 tablespoons drained capers

Optional: 1/2 small bunch fresh tarragon, leaves torn from stems, divided use

1/2 small bunch fresh dill, torn into bite-sized pieces, divided use

Salt and freshly ground black pepper

3 tablespoons butter

15 ounces sliced fresh mushrooms

2 garlic cloves, thinly sliced

1 tablespoon fennel seeds

1 tablespoon chopped fresh thyme leaves

Garnish: 1/4 cup toasted pumpkin seeds (pepitas), a few arugula leaves and a few fresh herb leaves

DIRECTIONS

1. Bring salted water to a boil on high heat in a large saucepan. Add barley and cover; reduce heat to medium-low and simmer for about 30 minutes or until the barley is cooked through. If the water has been absorbed before the barley is cooked through, add more water and keep cooking. Drain in a colander and rinse with cool water to wash away the starch; drain and shake colander to remove water and put in a large bowl.

2. Prepare the dressing: Mix all the yogurt dressing ingredients together in a small bowl; taste and add more salt and/or pepper if needed. Set aside.

3. Add the oil to the barley along with the lemon zest and juice; toss. Add most of the arugula reserving a few leaves for a garnish, the capers, and most of the fresh herb leaves reserving some for a garnish. Add salt and pepper to taste. Toss, taste and adjust seasoning if needed.

4. Put butter in a large, deep skillet and place over medium-high heat. Once the butter melts, add mushrooms and a small pinch of salt. Fry, tossing occasionally, until any liquid released in the frying process disappears and mushrooms are nicely browned. Add garlic, fennel, and thyme; cook 2 to 3 minutes (do not brown garlic). Remove from heat.

5. Transfer barley mixture to a platter and top with mushrooms. Spoon on yogurt dressing, dropping in on top of the barley mixture in spoonfuls. Top with remaining herb leaves and toasted pumpkin seeds.

Source: Adapted from “Salads Are More Than Leaves” by Elena Silcock

Vegan Black Bean Fried Rice

When my family from Northern California visit, I love to serve this delicious dish. They are vegan, and this dish fills the bill as a one-dish dinner. Cook the rice ahead for the best results, a day ahead if possible. Allowing it to cool and dry out a little helps it to brown better.

Yield: 4 to 6 servings

INGREDIENTS

4 tablespoons extra-virgin olive oil, divided use, plus more if needed

2 cups sliced cremini mushrooms

Salt and pepper to taste

1/4 cup sliced green onions, plus more sliced green stalks for garnish

1/4 cup chopped cilantro stems, plus 1/4 cup chopped leaves, divided use; see cook’s notes

1 large red bell pepper, cored, seeded, chopped

1 to 2 tablespoons hot sauce, such as Frank’s RedHot or Sriracha, plus more for serving

3 cups cooked long-grained rice, white or brown (day-old rice is best)

1 (15.5-ounce) can black beans, drained, rinsed

Garnishes: Diced or sliced avocado, tortilla chips, hot sauce for passing at the table

Cook’s notes: If you don’t have cilantro, substitute fresh parsley. Other (drained and rinsed) beans, such as pinto beans, cannellini beans or garbanzo beans can be substituted for the black beans.

DIRECTIONS

1. Place 3 tablespoons oil in large deep skillet (preferably nonstick) on high heat. Add mushrooms and season with salt and pepper. Cook, stirring occasionally, until golden, about 7 minutes. Add 1 tablespoon oil, green onions, cilantro stems and bell pepper; season with salt and pepper. Cook until soft, about 5 minutes more, stirring occasionally. Stir in hot sauce and cooked-cooled rice.

2. Spread out mixture and let cook, undisturbed, until underside crisps slightly about 5 to 6 minutes (if needed because skillet is dry, drizzle a little oil around edge of skillet). Using a spatula, flip portions of mixture over to crisp other side, letting it cook undisturbed for 3 to 4 minutes. Add beans and toss; cook to heat up beans, about 1 minute. Fold in cilantro leaves. Taste and adjust seasoning.

3. Garnish with avocado slices, tortilla chips and sliced green onion stalks. Provide hot sauce for those that prefer a spicier dish.

Domenico Maurici’s Farro Salad

For 31 years, Domenico Maurici was the chef-owner of Il Farro in Newport Beach. Sadly, he passed away last year, but I remember his culinary talent and enthusiasm with great fondness. He joined me in my home kitchen and shared this recipe for farro salad, a scrumptious dish that can be a main dish by adding cooked shrimp, diced and sauteed pancetta, or a generous garnish of feta or goat cheese. He used semi-pearled farro, grains that are processed to retain some of their exterior bran; semi-pearled (the package often says “semi-perlato”) cooks more quickly. I remember that he took on an enthusiastic tone when touting the grain’s health benefits, its nutrients and high fiber content. He viewed farro as a delicious health food. Spending time with him felt like a delicious health-filled vacation.

Yield: 4 to 6 servings

INGREDIENTS

10 ounces farro, about 1 1/2 cups, cooked and cooled; see cook’s notes

1 teaspoon salt, plus more to taste

1 teaspoon minced  garlic, see cook’s notes

1 pound fresh cherry tomatoes, quartered

1/4 cup fresh basil (loosely packed), cut into thin strips

1/2 peeled hothouse cucumber, diced, see cook’s notes

1/4 cup Kalamata olives, pitted, sliced

Garnish: 1/4 cup minced parsley

Optional garnish: crumbled feta cheese or goat cheese

Dresssing: Enough extra-virgin olive oil to lightly coat the farro, fresh lemon juice to taste

Cook’s notes: I often buy farro at Trader Joe’s; it only requires 10 minutes of cooking in boiling salted water. If you buy another brand, follow the package cooking directions.

Domenico told me that you don’t have to add the garlic, but he much preferred the dish with the garlic. He zebra-ed the cucumber, using a vegetable peeler to remove strips of peel alternating with unpeeled strips.

DIRECTIONS

1. Cook farro according to package directions (it will be tender yet chewy). Drain in colander and season with salt. Allow to cool to room temperature.

2. Place farro in a medium-large bowl. Add garlic and toss. Add tomatoes, basil, cucumber, and olives. Drizzle on enough extra-virgin olive oil to coat the farro when tossed. Drizzle with fresh lemon juice to taste. Season to taste with salt. Toss. Divide between plates and garnish with parsley. If you wish, add crumbled feta as a garnish as well.