Lentil and BBQ Corn Salad with Cilantro Lime Dressing

Featuring Canadian superfood lentils, this crowd-pleasing salad is an easy side dish to whip up at your next BBQ . Serves 6.

Ingredients

  • 4 whole cobs of corn, husks on (approx. 3 ½ cups of corn kernels)
  • 1 cup (250 ml) cooked or canned green lentils, drained and rinsed
  • 1 cup (250 ml) finely chopped red bell pepper
  • 2 Tbsp (30 ml) chopped green onion
  • 1 Tbsp (15 ml) minced jalapeno pepper
  • 4 Tbsp (60 ml) lime juice
  • 1 Tbsp (15 ml) lime zest
  • 3 Tbsp (45 ml) chopped fresh cilantro
  • 2 Tbsp (30 ml) canola oil
  • ½ tsp (2 ml) each salt and pepper

Directions
 

  1. Preheat grill to 400° F (200° C)
  2. To prepare corn, gently pull back husks and remove inside silk. Place husks back around corn. Soak cobs of corn in lightly salted water for 10 minutes (this will help to keep kernels juicy when grilling).
  3. After 10 minutes, shake off excess water and put corn on grill. Cook with BBQ lid down for 15-20 minutes turning every 5 minutes. Husks should be charred and the kernels tender. Remove from grill and set aside to cool. Once cooled enough so that you can handle, remove husks from corn and cut off kernels.
  4. Toss kernels with lentils, peppers, and onion.
  5. In a small bowl, whisk jalapeno pepper, lime juice and zest, cilantro, canola oil, salt and pepper together and toss with corn and lentil mixtures. 

Serve warm or cold.

(Recipe source: Canadian Lentils)

 

Fresh Rolls with Shrimp and Barley

These rolls are sure to impress at your next backyard event. Made with thinly sliced mango, red pepper, cucumber and barley wrapped in rice paper, these rolls are served with Asian style dipping sauce. Switch things up by swapping in slices of cooked chicken instead of shrimp, or keep it strictly veg.

Makes 10 rolls (20 halves).

Ingredients

Dipping Sauce:

  • 1/3 cup (75 ml) low sodium soy sauce
  • 3 Tbsp (45 ml) lime juice
  • 2 Tbsp (30 ml) green onion, finely chopped
  • 2 Tbsp (30 ml) ginger, minced
  • 1 Tbsp (15 ml garlic, minced
  • 1 Tbsp (15 ml) rice vinegar
  • 1 Tbsp brown sugar
  • 1 tsp (5 ml) sesame oil
  • Pinch of pepper flakes (optional)

(Dipping sauce adapted from recipe by Chef Jessica Roberts)
 

Fresh Rolls:

  • 1 cup (250 mL) cooked pot barley
  • 1/3 cup (75 mL) chopped fresh cilantro (or parsley)
  • 10 rice paper wrappers (about 8-1/2 inches / 21 cm in diameter)
  • 1 small sweet red pepper, cut into thin strips
  • 10 large cooked shrimp, peeled and cut in half lengthwise
  • 1 small mango, cut into thin strips
  • ½ English cucumber cut into thin strips

(Recipe adapted from gobarley.com)

Directions

To make Dipping Sauce:
In a small bowl, combine soy sauce, lime juice, green onion, rice vinegar, ginger, garlic, brown sugar, sesame oil and pepper flakes (if using). Set aside.

To make Spring Rolls:
Add 2 tbsp (30 mL) of Dipping Sauce and cilantro into barley. Set aside.

Fill a shallow dish with warm water. Place a rice paper in water and soak for 5 to 10 seconds until it softens. Remove and place on work surface like a clean cutting board or plate.

Across lower third of rice paper, layer approximately 1/10 of the red pepper and the barley mixture, a couple shrimp pieces, and 1/10 of the mango and the cucumber, leaving a 1-inch (2.5 cm) border at each end. Fold bottom of rice paper over filling, then fold sides toward the centre; roll up to form a cylinder. Repeat soaking, filling and rolling with remaining rice paper and ingredients.

To serve, cut each roll diagonally in half. Serve with Dipping Sauce.

Best enjoyed right away. If serving later, wrap each roll individually in plastic wrap and refrigerate.

 

Potato Salad with Broccoli and BBQ Mushrooms

Love potato salad? Then you’ll love this nutrient packed version with broccoli and mushrooms. Instead of smothering potatoes in a creamy dressing, this recipe uses a simple vinaigrette. Feel free to take a shortcut and sub in 1/3 cup (75 ml) fresh poppyseed dressing instead of vinaigrette.

Serves 6 to 8.

Ingredients

  • 1 ½ lbs mini potatoes
  • 3 cups (750 ml) quartered cremini mushrooms
  • 2 Tbsp (30 ml) olive oil
  • 1 Tbsp (15 ml) balsamic vinegar
  • ¼ tsp (1 ml) each of salt and dried oregano
  • 3 cups (750 ml) broccoli florets

Mustard vinaigrette

  • ¼ cup (60 ml) olive oil
  • 1/3 cup (75 ml) chopped green onions
  • 1 Tbsp (15 ml) cider vinegar
  • 1 tsp (5 ml) Dijon mustard
  • 1 tsp (5 ml) honey
  • ¼ tsp (1 ml) salt

Directions
 

  1. Bring large pot of water to boil. Add potatoes and cook until tender (20-25 minutes). Cut potatoes in half.
  2. While potatoes are cooking, marinate mushrooms for 5 minutes in olive oil, balsamic vinegar, salt and oregano. Grill mushrooms until tender.
  3. Steam broccoli until tender crisp.
  4. In a small bowl, mix vinaigrette ingredients. Set aside.
  5. In a large serving dish, toss potatoes, mushrooms and broccoli with vinaigrette.

 

Artichoke Asiago Dip with White Beans

Skip your regular dip and go for this lightened up version with Greek yogurt. Mashed white beans give this dip protein and fibre staying power.

Ingredients

  • 1 can (398 ml/14 fl oz) artichoke quarters, drained, roughly chopped
  • 1 cup (250 ml) grated Asiago cheese
  • 1 cup (250 ml) 2% plain Greek yogurt
  • ½ cup (125 ml) white kidney beans, mashed
  • 1/3 cup (75 ml) mayonnaise
  • 1 Tbsp (15 ml) lemon juice
  • 1 Tbsp garlic (15 ml), minced
  • 2 tsp (10 ml) Worcestershire sauce
  • 1 tsp (5 ml) lemon zest
  • Dash of hot sauce (optional)
  • 1 Tbsp (15 ml) chopped chives

Directions
 

  1. Preheat oven to 350F.
  2. In a medium baking dish (8” square), mix all ingredients, except chives.
  3. Bake for 15 minutes.
  4. Top with chives.

Serve with veggie platter.

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